Joel's 2010 Training Journal

[jtroster]

I'm going back to doing cardio on non-training days. I really want to drop 15 pounds or more.

[jtroster]

Great leg training last night. I moved the leg extensions and curls to before the squats and deadlifts. This helped warm up my knees and made them much happier.


HS Crunch - 40/20, 45/20, 45/20


Cardio: 10 minutes on the treadmill.


Single Quad Raises - 40/10, 40/10, 40/10


Kneeling Hamstring Curls - 30/10, 35/10, 35/10


Box Squats - 135/10, 155/8, 185/6, 205/4


Romanian Deadlifts - 135/10, 155/8, 185/6


Seated Calf Raises - 70/10, 70/10, 70/12

[Meatpants]

Good work here Joel.

Have a great weekend.

[flyfish]

Great workoutout as always!

[jtroster]

I had a very busy weekend. Saturday morning was the 3 hour dress rehearsal for my choir's Sunday concert. Saturday evening we had my a Hanukkah party at my house. We made lots of yummy food. The best was the the standing rib veal roast. I did a back workout Sunday morning. Sunday afternoon my choir preformed Handel's Messiah with soloists and orchestra. It was a good sing.

Here is the workout:

Captain's Chair Leg Raises - 3x20


Smith BB Shrugs- 110, 10, 160/8, 160/8, 160/8


Middle Back (Incline) DB Shrugs - 30s/10, 50s/8, 50s/8, 50s/8


Superset:
- Medium-grip Lat Pulldowns - 85/8, 100/8, 100/8, 100/8
- Straight-arm Pushdowns - 40/8, 55/8, 55/8


Seated Cable rows - 120/8, 120/8, 120/8


Hammer-grip Assisted Chin-ups - -60/8, -60/7, -60/6


Weighted Hyperextensions - 25/8, 25/8, 25/8

[jtroster]

Half Kneeling Cable Anti-Rotation Press - 25/15(each side), 25/15, 25/15

These are new. I saw them in a t-nation article called Five Movements to Make You Hate Life. Here is how to do them:



Superset:
- Seated Incline DB Curls - 20s/10, 25s/8, 25s/8, 25s/8
- Standing Cable Tricep Extensions - 40/, 55/8, 55/8, 55/8

Time to increase the weight on both of these.


Superset:
- LF Preacher Curls - 80/8, 95/8, 95/8
- LF Triceps: 3x8 - 80/8, 95/8, 95/8

Time to add weight here also.


Rear Forearm BB Curls - 95/8, 95/8, 95/8


BB Reverse-grip Curls - 40/8, 40/8, 40/8


Happy Hump Day!

[flyfish]

Superset:
- Seated Incline DB Curls - 20s/10, 25s/8, 25s/8, 25s/8
- Standing Cable Tricep Extensions - 40/, 55/8, 55/8, 55/8

Time to increase the weight on both of these.


Superset:
- LF Preacher Curls - 80/8, 95/8, 95/8
- LF Triceps: 3x8 - 80/8, 95/8, 95/8

Time to add weight here also.

Good job on the weight increases! Like the title of the article you found the new exercise in.

[jtroster]

All was good at the gym last night. The two-person lat pulldown team was not there. However, I'm bringing my BlackBerry to try to catch them in the act next time.


Floor Wipers - 40/20, 40/20, 40/20


Superset:
- Prone Incline DB Raises - 15s/8, 20s/8, 20s/8
- Standing DB Lateral Raises - 15s/8, 20s/8, 20s/8


Rear Delt Flys - 85/8, 85/8, 90/8


Flat Bench - 135/10, 155/6, 155/6


HS Incline Press - 45s/8, 50s/8, 55s/8


DB Pullovers - 50/8, 50/8, 50/8

[flyfish]

Good job. Would like to see a 2 person lat pull down. Can't even imagine.

[-=FLEX=-]

All was good at the gym last night. The two-person lat pulldown team was not there. However, I'm bringing my BlackBerry to try to catch them in the act next time.

In for vids.



-=FLEX=-

[jtroster]

Sunday morning is the bets time to do legs. The gym is not crowded and I can get the squat rack for as long as I need. There was no sign of the 2 man pulldown team but I did have my BlackBerry on me in case I needed to catch them on camera.

My left knee is still a little sensitive to how I do some exercises so I moved the leg extensions and curls to before the squats and used lower weights. This warmed things up better than doing squats first.


HS Crunch - 3*45/20


Superset:
- Single Quad Raises - 30/10, 40/10, 40/10
- Kneeling Hamstring Curls - 25/10, 35/10, 40/10


Box Squats - 135/10, 155/8, 185/6, 205/4

This time I tried a wider, almost sumo stance. I found that this took all the pressure off of my left knee and the sets were pain-free.


Deadlifts - Skipped these to let mt knees rest. I might move deads to a different day.


Seated Calf Raises - 70/12, 70/12, 70/12


Bloody Cardio - 10 minutes on the Precor elliptical.

It is less boring to do cardio when I can watch food TV Now I have some good recipes.


I am planning on switching training plans for the winter months. I have been looking at this one A Simple Program for Complex Results from T-nation. It hits legs more often which I need. But I also will tinker with it a bit to better make use of my gyms' equipment.

[jtroster]

Captain's Chair Leg Raises - 3x20


Smith BB Shrugs - 110/10, 160/8, 160/8, 160/8


Middle Back (Incline) DB Shrugs - 35s/10, 45s/8, 45s/8, 50/8


Superset:
- Medium-grip Lat Pulldowns - 85/8, 100/8, 100/8
- Straight-arm Pushdowns - 40/8, 55/8, 55/8


Seated Cable rows - 105/8, 120/8, 120/8


Hammer-grip Assisted Chin-ups - -60/8, -60/6, -60/6

[flyfish]

Sunday morning is the bets time to do legs. The gym is not crowded and I can get the squat rack for as long as I need. There was no sign of the 2 man pulldown team but I did have my BlackBerry on me in case I needed to catch them on camera.

My left knee is still a little sensitive to how I do some exercises so I moved the leg extensions and curls to before the squats and used lower weights. This warmed things up better than doing squats first.

+

I am planning on switching training plans for the winter months. I have been looking at this one A Simple Program for Complex Results from T-nation. It hits legs more often which I need. But I also will tinker with it a bit to better make use of my gyms' equipment.

Great workouts. Way to adjust to get the most out of the sessions.

[jtroster]

One of the trainers greeted me and asked what I was going to do. I said "arms" and he said "Oh, Vanity day". So Vanity Day it is.


Superset:
- Seated Incline DB Curls - 20s 10, 25s/8, 30s/8, 30s/8
- Standing Cable Triceps Extensions - 45/10, 55/8, 60/8, 60/8

A bump in weight for both exercises.


Superset:
- LF Preacher Curls - 80/8, 95/8, 100/8
- LF Triceps: 3x8 - 80/8, 95/8, 100/8

A bump here too.


Rear Forearm BB Curls - 95/12, 95/10, 95/10


BB Reverse-grip Curls - 40/8, 45/8, 45/8

And another bump here.


One more workout in this plan and I'll publish my Winter 2010-2011 training plan.

[jtroster]

I forgot my log last night so I decided to improvise. I did not write anything down so this is from my (poor) memory.


Cardio: 12 minutes on Precor Elliptical

BB Standing Shoulder Press - 45/12, 65/8, 85/6, 95/4

Free Motion Cable Chest Press - 40/8, 50/8, 60/8

Hammer Strength Shoulder Press - 50s/8, 50s/8, 50s/8

Hammer Strength Decline Press - 50s/8, 50s/8, 50s/8

Assisted Dips - -60/8, -60/8, -60/8


And that is all for this training plan. Look for my new Winter plan RealSoonNow.

[jtroster]

There is nothing like the first workout of a new training plan (http://forum.bodybuilding.com/showth...hp?t=130219043). And the gym was not too busy so I got to all the equipment I needed without waiting.


Warmup Cardio - 10 minutes on the Precor Elliptical.


Standing Cable Crunches - 50/20, 55/20, 60/20


Hammer Strength High Row - 50s/12, 50s/12, 50s/12, 50s/12

I have not used this machine in quite a while and it is usually not as busy as the cable pulldown stations. Next time I'll up the weight.


BB Shoulder Overhead Press - 45/12, 65/10, 65/10, 65/8


Hammer Strength Low Row - 40x/12, 50s/12, 50s/12


Assisted Dips - -70/8, -70/8, -70/8

I used more assistance than usual so I could go low and stretch the pecs.


Vanity Superset:
- BB Biceps Curl - 40/12, 40/12, 40/12
- DB Skullcrushers: - 20s/12, 20s/12, 20s/12


Tonight the family will be all in for Shabbat dinner. We are making a mustard-crusted rib roast as the centrepiece. Then tomorrow my daughter arranged for a gang of 20 of friends and family to do what a lot of us Jews do on Christmas day - go out for Chinese food and a movie.

Merry Christmas and Happy Holidays.

[ArchAngel'73]

LOL @ the Chinese food and movie.
I read your thread and empathize with the excitement of a new program...the trick is to stay excited about it!
Are you going to be tweaking your diet to reach your fat loss goals Joel?
btw-Happy Holidays!

[Meatpants]

Merry Christmas!

[-=FLEX=-]

Merry Christmas JT.

Thanks for all the shoulder info this year.

-=FLEX=-

[jtroster]

I did a good leg workout on Boxing Day.

My left knee was slightly bugging me. So I decided that this was going to be a "protect the knee" workout. I used lower weights and has an elastic knee brace. The result was good. I made it through y planned workout without any knee trouble.


Lying Leg/Torso Raises - 12, 12, 12


Single Leg Extension - 30/12, 40/12, 40/12

These make a good warm-up for squats.


ATG Front Squat - 45/8, 95/8, 95/6, 95/6, 95/5

Ugh, I have not done front squats in several months. I will have to work back up to 185 which was my previous best.


Hang Snatch - 25/6, 35/6, 35/6

I did these with a very light bar to get back into the swing of doing snatches. I'll have to work back up to 115 to get where I have been before.


BB Reverse Lunges - 45/10(per leg), 65/10, 65/10

These are a great lunge variant that allows you to watch your knee positioning.


Standing Calf raise- 200/12, 200/12, 200/12

[jtroster]

Half Kneeling Cable Anti-Rotation Press - 25/12(per side), 25/12, 25/12


T-Bar Row - 45/12, 70/10, 70/12, 70/10


DB Low Incline Chest Press - 40s/8, 40s/12, 50s/8, 50s/8


Close Grip Lat Pulldown - 75/12, 90/10, 90/10


Hammer Strength Decline Press - 40s/8, 40s/8, 40s/8


Vanity Superset:
- Life Fitness (LF) Preacher Curls - 80/8, 95/8, 100/8
- LF Triceps Extensions - 80/8, 95/8, 100/8

[Bad.bull]

Push/Pull workout, nice I see, I've come back just in time!

You wanna lose, I need to gain, except for the mid section!

[jtroster]

Push/Pull workout, nice I see, I've come back just in time!

You wanna lose, I need to gain, except for the mid section!

Most folks do push/pull. I always do pull first as it helps warm up the shoulders.

[ArchAngel'73]

What's the big plan for the New Year and how to attack the fat? Are you keeping up with the same program, changing your diet?
Nice work Joel. You know what you're going for in the gym and get it.

[jtroster]

What's the big plan for the New Year and how to attack the fat? Are you keeping up with the same program, changing your diet?
Nice work Joel. You know what you're going for in the gym and get it.

I plan to go back to the Precision Nutrition habits. The three important ones are "carb-dense meals only after a workout", "protein with every meal or snack", and "stop eating when 80% full".

[Tifflex]

Happy New Year Joel.

[jtroster]

With this workout I have completed seven years of continuous training.



Floor Wipers - 45/20, 45/20, 45/20

These are a good warmup.


Deadlifts - 135/8, 135/8, 155/4

Although my left knee was feeling much better lately I decided not to stress it too much. I also skipped Box Pistols and Glute/Ham Raises to keep it healthy. I'll add them back in next time I do this workout.


BB Complex - 45/5, 45/5
- Bent Over Row
- Hang Clean
- Front Squat into Push Press
- Back Squat
- Good Morning

These really gets the sweat going. Next time I"ll do 3 sets.


I wish every one a healthy and happy new year. And if you drink, please take transit.

[SgSpartan]

Happy new year's eve!



Have a great 2011!

[jtroster]

This journal continues on into 2011 here.