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  1. #61
    Going for strong and lean jtroster's Avatar
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    March 21

    Speed Free Squat @60% 1RM - 10 sets of 155/2


    Rack Pull - 225/5, 295/5, 315(PB)/5, 315/1


    Cable Woodchop, Chest height - 30/10, 30/10, 35/10
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

    My 2014 Journal: http://forum.bodybuilding.com/showthread.php?t=159562211
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  2. #62
    Going for strong and lean jtroster's Avatar
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    March 23 - Trainer's Choice

    It was trainer's choice and we did arms and shoulders. They are still a little sore.


    Back extensions with rear delt fly - 8s/10, 8s/10, 8s/10


    Superset:
    - Rope triceps pushdowns - 30/10, 30/10, 30/10
    - Reverse curls - 20/10, 20/10, 30/10

    Superset:
    - Skullcrushers - 50/10, 50/10, 50/10
    - DB Curls - 15s/12, 20s/10, 20s/10


    Freemotion Cable Shoulder Press - 40/12, 40/10, 45/10


    Front & Side raises - 10s/10+10, 15s/8+8, 15s/8+8


    Rear Delt Flys - 55/10, 70/10, 70/10
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

    My 2014 Journal: http://forum.bodybuilding.com/showthread.php?t=159562211
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  3. #63
    Going for strong and lean jtroster's Avatar
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    March 25

    Speed Pin Press @60% of 1RM - 115/3, 135/3, 135/3, 135/3, 135/3, 135/3, 135/3, 135/3, 135/3, 135/


    Superset:
    - Close Neutral-Grip Seated Cable Row - 120/5, 120/5, 135/5, 135/7, 135/7
    - DB Push Press - 40s/5, 40s/5, 40s/5, 40s/7, 40s/7


    Superset:
    - Straight Arm Pull-Down - 45/12, 45/12
    - Close-Grip Bench Press - 95/10, 95/10
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

    My 2014 Journal: http://forum.bodybuilding.com/showthread.php?t=159562211
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  4. #64
    Going for strong and lean jtroster's Avatar
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    March 28

    A de-load week.


    Front Box Squat - 135/4, 135/4

    Walking DB Lunge - 25s/7, 25a/7

    Superset:
    - Dragon Flag - 12, 12
    - DB Suitcase Deadlift - 50/8, 50/8


    And then because I felt I did not do enough I finished with a round of 8 reps on each of the Life Fitness machines.


    Happy Passover!
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  5. #65
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    Originally Posted by jtroster View Post
    And then because I felt I did not do enough I finished with a round of 8 reps on each of the Life Fitness machines.


    Happy Passover!
    You are a gluten for punishment, Joel! Good work.


    And Happy Passover to you as well.
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  6. #66
    Going for strong and lean jtroster's Avatar
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    April 1 - Trainer's choice

    I ate far too much during Passover so I'm going to have to work harder in the gym, and in the kitchen to drop some blubber.


    Low-Incline DB Press - 50s/8, 40s/10, 40s/10

    Hammer Strength High Row - 50s/10, 60s/10, 60s/10

    Freemotion Cable Flys - 25.10, 20/10, 30/10

    Rear Delt Flys - 70/10, 70/10, 70/10

    Dips - -40/7, -55/10, -55/10

    Wide-grip Pullups - -70/8, -85/8, /100/10
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  7. #67
    Going for strong and lean jtroster's Avatar
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    April 4

    Speed Free Squat @55% 1RM - 45/8, 135/2, 155/2, 155/2, 155/2, 155/2

    Squat - 265/2, 265/2

    Rack Pull - 185/5, 225/5, 225/5


    And to finish, a circuit of 8 reps on each of the Life Fitness machines.
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  8. #68
    Going for strong and lean jtroster's Avatar
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    April 6 - Trainers' Choice

    I was ready for a good leg workout so my trainer put me through what he did earlier in the day.


    Back Extensions - 10, 10

    Superset:
    - HS Kneeling Leg Curls - 30/10(per leg), 40/10, 40/10
    - HS Leg Extensions - 50s/10, 50s/10, 60s/10

    DB Reverse Lunges - 15s/12, 15s/12, 20s/10

    Hack Squat - 135/10, 135/10, 135/10

    Seated Calf Raises - 45/10, 80/12, 90/10

    HS Crunches - 30/12, 40/12, 40/12
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  9. #69
    Working on Hoosier 2.0 HoosierHardGain's Avatar
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    Good workout, Mr. Joel! Was it tough walking the rest of the day?
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  10. #70
    Going for strong and lean jtroster's Avatar
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    Originally Posted by HoosierHardGain View Post
    Good workout, Mr. Joel! Was it tough walking the rest of the day?
    Two days!
    Joel

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  11. #71
    Going for strong and lean jtroster's Avatar
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    April 11

    Last light workout. Next I start the 4th phase of Maximum Stength with a heavy day. Stay tuned.


    Speed Pin Press @55% 1RM - 95/3, 115/3, 135/3, 135/3, 135/3, 135/3, 135/3


    Heavy Pin Press - 155/2, 155/2


    Superset:
    - Close Neutral-Grip Seated Cable Row - 120/5, 120/5, 120/7
    - DB Push Press - 30s/5, 30s/5, 30s/7


    Straight Arm Pull-Down - 47/12, 40/12, 40/12
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  12. #72
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    Originally Posted by jtroster View Post
    Last light workout. Next I start the 4th phase of Maximum Stength with a heavy day. Stay tuned.

    I'm tuned, I'm tuned!
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  13. #73
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    The Plan: Maximum Strength IV

    Here is the plan for the next 4-5 weeks. The sets and reps varies each week. Week 1 is heavy, week 2 is medium, week 3 is very heavy and week 4 is light.


    Day 1

    Weeks 1, 2: Anderson Front Squat
    Weeks 3, 4: Sumo Deadlift

    Speed Deadlift

    BB Reverse Lunge, Front Squat Grip

    Pallof Press


    Day 2

    Weeks 1,2: BB Close-Grip Incline Press
    Weeks 3,4: Two Board Press

    Superset:
    - Decline Close-Grip Bench Press
    - Pronated-Grip T-Bar Row

    Superset:
    - Scapular Wall Slide
    - DB Hammer Curl


    Day 3

    Box Squat

    Glute-Ham Raise

    DB Lunge

    Superset:
    - Box Pistols
    - Bar Rollouts


    Day 4

    Speed Bench Press

    Superset:
    - Close-Grip Seated Floor Press
    - Neutral-Grip Pullups

    Superset:
    - One Arm DB Row
    - Close-Grip Push-up
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  14. #74
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    April 13

    Last night I did a heavy leg day with my trainer Jason. I hit a personal best on front squats and did lunges a new way.


    Front Squat - 135/1, 135/1, 155/1, 155/1, 165/1, 165/1, 165/1, 175(PB)/1, 175/1

    My form was quite good even when I hit my personal best. I might try 185 next time.


    Speed Deadlift - 135/1, 8*185/1

    These lighter deadlifts are to work on burst strength.


    BB Reverse Lunge, Front Squat Grip - 95/6(per leg)/ 95/6, 95/6

    These really kicked my butt as well are all of my core. You hold the BB as if you are about to do front squats and then do reverse lunges. It is harder than it sounds.


    Ab Biking - 2*20


    Happy Hump Day!
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  15. #75
    Going for strong and lean jtroster's Avatar
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    April 15

    BB Close-Grip Incline Press - 95/4, 115/3, 135/1, 145/1, 155/1, 155/1, 155/1, 165/1, 165/1

    Next time I'll start heavier.


    Superset:
    - HS Decline Press - 40s/8, 50s/8, 50s/8
    - Pronated-Grip T-Bar Row - 70/8, 70/8, 70/8

    The first exercise was supposed to be Decline Close-Grip presses but my gym does not have a decline bench. So the Hammer Strength machine was the closest equivalent.


    Superset:
    - Scapular Wall Slide - 12, 12, 12
    - DB Hammer Curl - 20s/12, 20s/12, 20s/12


    This weekend we are going to Stratford to see their production of Kiss Me Kate.
    Joel

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  16. #76
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    April 18

    A Sunday morning leg day.


    Box Squat @50 1RM - 10 * 135/2


    Glute-Ham Raise - 5, 5, 5, 5

    Ouch, these are hard.


    DB Lunge - 25s/6(per leg), 30s/6, 30s/6


    Superset:
    - Box Pistols - 10, 10, 5
    - HS Crunch - 40/12, 50/12, 50/12

    I'm getting better at Pistols. My legs were quivering by the time I did the last set.
    Joel

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    I am awful with pistols! I really need to work on them and start putting them into my routine.
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  18. #78
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    Originally Posted by HoosierHardGain View Post
    I am awful with pistols! I really need to work on them and start putting them into my routine.
    Start by doing them to a high bench. When you get the balance get a lower bench. I do them to a bench that puts my thigh just below parallel.
    Joel

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  19. #79
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    April 20

    Speed Bench Press - 10*135/3

    HS High Row - 50s/5, 70s/5, 80s/5, 80s/5, 80s/5

    Close-Grip Smith Press - 90/15, 90/15, 90/15, 90/15

    Seated Row - 120/5, 135/5, 135/5, 150/5, 150/5

    Cable Flys- 30/10, 35/10, 40/10
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

    My 2014 Journal: http://forum.bodybuilding.com/showthread.php?t=159562211
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  20. #80
    Going for strong and lean jtroster's Avatar
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    April 27 - Leg Day!

    I missed two workouts as we travelled to Ottawa last week to visit my daughter. But I made up for that by doing a nasty leg day with my trainer last night. And we threw in some Abs just to spread the sore around.


    Box Squat - 135/2, 135/2, 155/2, 155/2, 175/2, 225/2, 225/2, 225/2, 245/2, 255/2

    The last time I tested my Box Squat mas I only got 1 rep at 255. Now I got in 2 and could have done 2 more. So my max has probably gone up by 20 pounds or so. I'll test that in a few weeks.


    Glute-Ham Raise 5, 5, 5

    These really fire up the hams. My trainer is going to get some of his other clients to try them. Nothing like spreading the pain.


    DB Walking Lunge - 30s/5, 30s/5, 30s/5


    Superset:
    - Box Pistols 8, 8
    - Incline Crunch - 12, 12

    HS Crunch - 50/12

    Knee Raises - 12


    Today is my son's self-referential birthday. Its is the 28th and he turns 28. Happy Birthday Charles.
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  21. #81
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    April 29

    BB Close-Grip Incline Press - 135/1, 155/1, 155/1, 155/1, 155/1

    Superset:
    - HS Decline Press - 50s/8, 50s/8, 50s/8
    - Pronated-Grip T-Bar Row - 70/8, 70/8, 70/8

    DB Hammer Curls - 20s/12, 20s/12, 20s/12

    DB Skull Crushers - 20s/12, 20s/12, 20s/12
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  22. #82
    Going for strong and lean jtroster's Avatar
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    May 2

    It was a busy weekend. Saturday morning I had a four hour rehearsal for our concert Sunday. Saturday night we went out to see a show - This is What Happens Next. It was a one man show written and performed by Daniel MacIvor and directed by Daniel Brooks. Then Sunday morning I did a leg workout. Finally, Sunday afternoon I sang in a two hour concert of Mozart masses - The Coronation Mass and the Mass in C Minor.

    Here is the workout because I can't post the concert



    Front Squat - 135/1, 155/1, 155/1, 155/1, 155/1, 155/1


    Speed Deadlift - 8*185/1


    BB Reverse Lunge, Front Squat Grip - 95/6, 95/6, 95/6


    Pallof Press - 20/8, 25/8, 25/8
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  23. #83
    Working on Hoosier 2.0 HoosierHardGain's Avatar
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    Originally Posted by jtroster View Post
    Finally, Sunday afternoon I sang in a two hour concert of Mozart masses - The Coronation Mass and the Mass in C Minor.
    Too cool, Joel!

    Originally Posted by jtroster View Post
    Here is the workout because I can't post the concert



    Front Squat - 135/1, 155/1, 155/1, 155/1, 155/1, 155/1


    Speed Deadlift - 8*185/1


    BB Reverse Lunge, Front Squat Grip - 95/6, 95/6, 95/6


    Pallof Press - 20/8, 25/8, 25/8
    Great work again, Joel.
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  24. #84
    Going for strong and lean jtroster's Avatar
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    Originally Posted by HoosierHardGain View Post
    Too cool, Joel!
    Thanks. After I started going to the gym my voice improved greatly. I think it was all that core work.
    Joel

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  25. #85
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    May 4

    It was Stars Wars Day - May the 4th be with you. I did a trainer's choice workout. He said that with all the low rep work I have been doing I need to experience some burn. Se we did a higher rep workout and I am sore this morning.


    Side Lateral Raises - 10s/15, 15s/15, 15s/15

    Superset:
    - DB Hammer Curls - 20s/12, 20s/15, 20s/13
    - BB Skull Crushers - 45/15, 55/12, 55/12

    Single DB Clean and Press - 25/12(per arm), 25/12, 25/10

    Superset:
    - Assisted Chin-ups - -70/10, -70/10
    - Cable Press - 50/10, 50/10

    HS Crunches - 50/15


    Happy Hump Day!
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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  26. #86
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Originally Posted by jtroster View Post
    It was Stars Wars Day - May the 4th be with you.
    lulz..................

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    May 6

    The cooler weather meant more folks were in the gym last night. It was crowded for a Thursday.


    Speed Bench Press - 8*135/8

    Bench Press - 185/2, 185/2

    Superset:
    - Close-Grip Floor Press - 95/5, 115/5, 115/5
    - Neutral-Grip Pullup - -40/5, -40/5, -40/5

    One Arm DB Row 35/10, 40/10


    This weekend its Opera and Mothers Day. Saturday we are seeing The Flying Dutchman and Sunday we are taking my Mother in Law to Stratford for lunch and shopping.
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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    May 8

    Squats, deadlifts and lunges make the evil trio of leg work.


    Front Squat - 135/1, 135/1, 155/1, 155/1, 165/1, 165/1, 175/1, 185/1, 185/1

    Speed Deadlift - 8*205/1

    BB Reverse Lunge, Front Squat Grip - 65/8, 65/8, 65/8

    Pallof Press - 25/8, 30/8, 30/8
    Joel

    “Begin at the beginning," the King said, very gravely, "and go on till you come to the end: then stop.”

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    May 11

    Bench Press - 185/1, 185/1, 205/1, 205/1, 205/1, 225/1, 225/1, 225/1

    T-Bar Row - 45/8, 70/8, 70/8, 80/8

    HS Decline Press - 402/8, 50s/8, 50s/8, 50s/8

    DB Hammer Curls - 20s/12, 20s/12, 20s/12
    Joel

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    May 15

    Box Squat - 2*135/2, 3*155/2, 2*175/2, 5*185/2

    Glute-Ham Raise - 5, 5, 5, 5

    DB Lunge - 4*30s/6

    HS Crunch (3x12) - 50/12, 50/12
    Joel

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