Joel's 2010 Training Journal

[jtroster]

I will post a workout tomorrow.

We were at the cottage last week and this week so far it has been to darn hot to do anything except drink beer in the air conditioning.

Yesterday's Toronto temperature hit 39C (102F).

[HoosierHardGain]

I will post a workout tomorrow.

We were at the cottage last week and this week so far it has been to darn hot to do anything except drink beer in the air conditioning.

Yesterday's Toronto temperature hit 39C (102F).

Knock back a cold one for me, Joel!

[jtroster]

Knock back a cold one for me, Joel!

I have some Rickard's White.

[jtroster]

It was very hot in Toronto yesterday and the gym was crowded. Possibly because it is nicely air conditioned.


Superset:
- Chip-ups - -40/5, -25/5, -20/5, -20/5, -15/4, -15/4, -15/2
- Dips - -40/5, -25/5, -20/5, -20/5, -15/5, -15/5

I'm feeling very lat-y this morning from the chin-ups.


Overhead Squats - 40/5, 45/5, 50/5, 50/5, 50/5


Crunch Bench - 10/10, 10/10, 5/10


We went from the gym directly to Yogen Fruz for a post-workout fro-yo. After all, it has protein and carbs

Today it is raining which should wash all that heat and smog out of the air. The weekend should be glorious.

[jtroster]

Sunday morning the gym was almost empty. It made for a great workout as I did not have to wait for anything.


DB One-Arm Bent-Over Row - 35/8, 45/12, 50/12, 50/8, 50/3


DB Standing One-Arm Shoulder Press - 25/6, 30/12, 35/10, 35/8, 35/5


DB Single-Leg Deadlift - 15s/12, 20s/12, 20s/11


HS Crunch - 50/12, 50/12, 50/11


This is the week coming up to our daughter's wedding Saturday in Ottawa. My next few workout will be from Ottawa.

Have a great week.

[jtroster]

Last Tuesday we travelled to Ottawa for my daughter's wedding. I was able to work in RIM's Ottawa office on Wednesday and then I took two days vacation to prepare for the wedding. I even managed to get in a workout on the Thursday morning.


Cable Seated Face-Pull - 30/20, 30/15, 30/15

Cable Standing Chest Press - 25s/20, 25s/15, 25s/15

Squats - 135/20, 135/15, 135/15

Crunches - 20, 20, 10


The squats almost did me in as I had planned to use 115 but ended up putting on 135. That set of 20 was tough and it left me with sore legs for 3 days.


Friday evening my wife and I hosted a BBQ for the out of town guests. We had 50 people over to my daughter's house and back yard.

Saturday night was the wedding. They had 180 of their friends and relatives for a fabulous and fun time. The ceremony was at 7:30 and then there were drinks, hors d'oeuvres, dancing and dessert. People stayed past 1:00am.

[jtroster]

Last night I tried for a PR on deadlift. I almost made it. I'll try again in a few days.


Deadlift - 135/4, 135/4, 225/4, 275/1, 295/1, 315/fail

I did get the 315 about 30 cm from the floor. So next time I might get it up.


Dips - -40/4, BW/4, BW/4, BW/3


Neutral-Grip Pullups - -40/4, BW/4, BW/4, BW/3


Happy Hump Day.

[jtroster]

A simple, but heavy workout last night.


T-Bar Row - 45/6, 90/5, 115/4, 125/3, 125/3, 125/3, 125/2

Next time I'll bump to 135.


HS Incline Press - 50s/5, 60s/4, 70s/3, 70s/3, 70s/4

Maybe 80s are in the works for next time.


Front Squat - 135/3, 155/3, 155/2, 155/3, 155/2

[jtroster]

T-Bar Row - 90/7, 115/4, 115/5, 115/5, 115/4


Push-Press - 95/5, 95/5, 95/5, 95/5, 95/5


Cleans - 95/5, 95/5, 95/5, 95/5, 95/5

[Hibiscus09]

Nice workouts Joel! I'm glad the wedding went so well!!

Happy Monday!!

[jtroster]

It was crowded in the gym last night. Good thing I did not need a squat rack or bench for this workout.


One-Arm Lat Pulldown - 45/10(per side), 45/10, 45/8, 45/7


Cable Standing One-Arm Chest Press - 30/12, 35/10, 35/10, 35/3


BB Reverse Lunges - 30s/10(per leg), 30s/10, 35s/8, 35s/7


Abs: Leg Raises, Crunches and twists

[jtroster]

This workout was down in Ottawa as we were in town for another wedding.


Cable Standing Mid-Pulley Face-Pull - 30/20, 35/15, 35/15

Next tiem I'll add weight. These were too easy.


Pushup with Hands on Swiss Ball - 5 * 10

The last time I did these I could not get in 5 without stopping.


DB Romanian Deadlift - 115/20, 115/15, 115/15

I am going to have to use straps nest time as my grip is what keeps failing on these high rep sets.


LF Preacher Curl - 50/8, 65/8, 80/8


Tonight is a trainer session and I think It is time for another out-of-plan arm blast.

[HoosierHardGain]

This workout was down in Ottawa as we were in town for another wedding.

You're certainly on the move a lot, Joel...great job getting the workout in!

[jtroster]

Last night I did an arm blast.


Underhand Pulldowns - 75/12, 105/12, 90/12

These were to warm up the arms.


BB Skullcrushers - 35/15, 50/12, 50/10

On the last set my wrist hurt little so I switched to DB Skulls for the last set.

DB Skullcrushers - 20s/12


DB Low Incline Curls - 20s/12, 20s/12, 20s/12


Superset:
- Cable Triceps Overhead Extensions - 45/12, 50/12,50/10
- BB 21s - 40/21, 40/21, 40/21


Superset:
- LF Triceps Machine - 50/12, 65/12
- LF Preacher Curls - 50/12, 65/12


And now my guns are swole and sore.

[jtroster]

Last night my arms were still sore from Tuesday's arm blast. That made the push presses harder than usual.



Deadlifts - 135/3, 185/3, 225/3, 275/1, 295/1, 315/fail, 315/fail

I decided to try for a personal record and beat my top deadlift of 305. It just did not happen. I'm going to keep trying once a week until I get it.


T-Bar Row - 90/4, 115/5, 125/5, 125/5, 125/5


Push Press - 95/5, 95/5, 95/5, 95/5, 95/5

The sore triceps made the first two sets hard. But then they warmed up and it was easier.


This weekend we are headed to Niagara on the Lake to the Shaw Festival to see a couple of shows. We are seeing One Touch of Venus and The Doctor's Dilemma.

[HoosierHardGain]

Instead of trying for 315, why not try 310 first? That would still be a record and still be progress.

[jtroster]

Instead of trying for 315, why not try 310 first? That would still be a record and still be progress.

Good idea. I'll try that next time.

[jtroster]

We were in Niagara on the Lake last weekend so I did my Sunday workout last night. It was crowded but a bonus is that the Toronto Argonauts cheer leading squad practices on Monday nights.


One-Arm Lat Pulldown - 30/5, 45/10, 45/10, 45/8, 45/7


Cable Standing One-Arm Chest Press - 35/12, 40/10, 40/10, 40/3


DB Reverse Lunges - 35s/10, 35s/8, 35s/8, 35s/6, 35s/3


Cable Standing Woodchops - 40/10, 40/10, 40/10

[HoosierHardGain]

We were in Niagara on the Lake last weekend so I did my Sunday workout last night. It was crowded but a bonus is that the Toronto Argonauts cheer leading squad practices on Monday nights.

WHAT?????? And you aren't supplying pics?????


Negged!!!!





Solid work again, Joel!

[jtroster]

A quick, three exercise workout.

Cable Standing Mid-Pulley Face-Pull - 35/20, 35/15, 35/15

Pushup with Hands on Swiss Ball - 12, 12, 11, 9,6

BB Romanian Deadlift - 115/20, 115/15, 115/15


Last night my niece Sara had her first child - a baby girl. So now I have three grand-nieces.

[jtroster]

T-Bar Row - 45/7, 90/7, 115/6, 125/5, 125/5, 125/5, 125/4


Push-Press - 45/6, 65/6, 95/6, 105/5, 105/5, 105/5, 105/4


Cleans - 95/5, 95/5, 95/1


LF Preacher Curl - 50/12, 65/10, 80/8, 95/4

[jtroster]

One-Arm Lat Pulldown - 45/10, 45/10, 45/8, 45/7


Cable Standing One-Arm Chest Press - 30/6, 40/12, 45/10, 45/8, 45/5


BB Reverse Lunge - 75/10, 75/8, 75/9, 75/8


LF Triceps - 50/12, 65/10, 80/8

[HoosierHardGain]

Kudos on the reverse lunges...never been able to do lunges all that well. Always felt really awkward!

[jtroster]

Kudos on the reverse lunges...never been able to do lunges all that well. Always felt really awkward!

I find that when I do a reverse lungs I can better keep my shin vertical. It takes the shear stress off the knees. Also, I switched to a BB from DBs as my grip on the DBs was limiting me.

It is also fun to do these with the bar held in a Front Squat position. They are murder on the core.

[jtroster]

Cable Standing Mid-Pulley Face-Pull - 20/10, 30/10, 40/40, 40/16, 40/14

Pushup with Hands on Swiss Ball - 15, 15, 15, 5

BB Romanian Deadlift - 125/20, 125/15, 125/15

LF Shoulder Press - 50/12, 65/10, 80/6

[jtroster]

A heavy workout last night.


T-Bar Row - 90/6, 115/6, 125/5, 125/5, 125/5, 125/4


Push-Press - 65/5, 95/5, 95/5, 105/5, 105/5


Cleans - 95/5, 95/5


LF Preacher Curl - 65/12, 80/8, 95/6


This weekend we are taking my mother-in-law to Stratford to see two shows.

[Bad.bull]

Thought I should stop in here and see what the fuss is about!!!

Reverse lunges....ewwww......lol

[jtroster]

One-Arm Lat Pulldown - 45/11, 50/8, 50/8, 50/8

Small bump in weight. I am really beginning to like these. I can feel my lats work.


Cable Standing One-Arm Chest Press - 45/11, 45/10, 45/8, 45/6



BB Reverse Lunge - 75/10, 75/8, 75/9, 75/8

More reverse lunges Chops! My knees never hurt after doing these. Time to bump the weight next time.


LF Triceps - 65/10, 80/8, 95/6

First time hitting 95 on this machine.

[jtroster]

Cable Standing Mid-Pulley Face-Pull - 40/20, 40/15, 40/15

Pushup with Hands on Swiss Ball - 15, 12, 12, 11

BB Romanian Deadlift - 115/15, 125/12, 125/12, 125/11

LF Shoulder Press - 50/12, 65/10, 80/8, 95/4


The next two workouts will be with very heavy loads. Then I move on to Phase 3 of this Waterbury program.

[jtroster]

Neutral-Grip Pullup - -40/6, -26/4, -10/3, BW/3, BW/3, BW/2


BB Close-Grip Bench Press - 95/4, 135/4, 145/3, 145/3


Deadlift - 135/2, 185/3, 225/2, 225/3