Joel's 2012 Journal

[jtroster]

New year, new journal

With this journal I am starting my ninth year of continuous training. My previous journal is here.

I will be starting this year by going back to the Waterbury workouts. I'll be starting with the three month Get Lean program.

The first workout starts tomorrow.

[HoosierHardGain]

Hell ya! Subbed!!!!

[ChocoChick]

I'm in. Got a link to the program? I love Waterbury!

[ScottRoland]

New year, new journal

With this journal I am starting my ninth year of continuous training. My previous journal is here.

I will be starting this year by going back to the Waterbury workouts. I'll be starting with the three month Get Lean program.

The first workout starts tomorrow.

Good luck !

[orca]

Keep Killing it Joel. Happy 2012.

[Hibiscus09]

Yay for being so consistent!! Happy 2012!!

[jtroster]

Here is the the training plan for the first 4 weeks:

Workout A, Heavy Load, 4-6 RM, 25 reps, 45 sec rest

- Chin-ups
- Dips
- Overhead Squat
- Hand Walkout
- Precor Elliptical Interval Program - 10 minutes


Workout B, Medium Load, 10-12 RM, 35 reps, 60 sec rest

- DB One-Arm Bent-Over Row
- DB Standing One-Arm Shoulder Press
- DB Single-Leg Deadlift
- Cable Woodchop on Knees
- Treadmill Cardio Program - 10 minutes


Workout C, Light Load, 20-22 RM, 50 reps, 75 sec rest

- Cable Seated Face-Pull
- Cable Standing Chest Press
- Box Squat
- Reverse Crunch
- Life Fitness Elliptical Intervals - 10 minutes

[ChocoChick]

That looks like a fun program! I'll be watching.

[HoosierHardGain]

Going to be interested to see how you like the program, Joel. How will you adjust your nutrition for it?

[jtroster]

Going to be interested to see how you like the program, Joel. How will you adjust your nutrition for it?

I am going back to the Precision Nutrition habits I learned two years ago:
- Take a daily Multivitamin and Fish Oil (1/2gm per % bodyfat).
- Eat carb-dense meals only after a workout.
- Eat protein with every meal and snack.
- Eat at least 4 meals and snacks a day.
- Stop eating each meal when 80% full.
- Eat at least 6 servings of fruits and vegetables each day.
- Have a BCAA drink during workout.
- Drink 2 litres of water a day.
- Sleep 8 hours each night.
- Avoid distractions while eating.
- Drink only water, black coffee or green tea.

[jtroster]

Workout A, Heavy Load, 4-6 RM, 25 reps, 45 sec rest

I did this workout somewhat lighter than usual to get me back into the swing of things after vacation. Next time the weight will be heavier.


Assisted Chin-up: -40/6, -40/5, -40/5, -40/5, -40/4


Assisted Dip: -40/6, -40/6, -40/5, -40/5, -40/5


Overhead Squat: 25/5, 30/5, 30/5, 30/5, 30/5

The weight was light to allow me to re-learn the proper arm position for these. Form is everything with OH squats.


Hand Walkout: 3x12


Precor Elliptical Interval Program: 10 minutes

[HoosierHardGain]

I always start out not so heavy after vacations. I think a lot of people make the mistake of trying to go too heavy right off the bat, and end up getting injured.

[Bad.bull]

Count me in! Like your eating habits... Looks like everybody is thinking the same thing...

Take it to the next level in 2012!

[jtroster]

I missed my usual Thursday workout because I had a synagogue committee meeting to attend. So I compensated by making every rep really count. Judging by this morning's soreness, it worked.


Workout B, Medium Load, 10-12 RM, 35 reps, 60 sec rest

DB One-Arm Bent-Over Row - 45/10, 45/10, 45/9, 45/6


DB Standing One-Arm Shoulder Press - 25/10, 25/10, 30/10, 30/5


DB Single-Leg Deadlift - 40/10, 40/10, 40/9, 40/6


Cable Woodchop on Knees - 20/13, 25/12, 25/10


Treadmill Cardio Program - 10 minutes

[HoosierHardGain]

I missed my usual Thursday workout because I had a synagogue committee meeting to attend. So I compensated by making every rep really count. Judging by this morning's soreness, it worked.

You were giving to God, that can be excused!!

Hope the weekend rocked for you, Joel!

[Bad.bull]

I missed my usual Thursday workout because I had a synagogue committee meeting to attend. So I compensated by making every rep really count. Judging by this morning's soreness, it worked.

You were giving to God, that can be excused!!

totall agree with ^^^^^

[ExCompetitor]

I missed my usual Thursday workout because I had a synagogue committee meeting to attend. So I compensated by making every rep really count. Judging by this morning's soreness, it worked.


Workout B, Medium Load, 10-12 RM, 35 reps, 60 sec rest

DB One-Arm Bent-Over Row - 45/10, 45/10, 45/9, 45/6


DB Standing One-Arm Shoulder Press - 25/10, 25/10, 30/10, 30/5


DB Single-Leg Deadlift - 40/10, 40/10, 40/9, 40/6


Cable Woodchop on Knees - 20/13, 25/12, 25/10


Treadmill Cardio Program - 10 minutes

Great workout Joel.

[jtroster]

Great workout Joel.

Thanks. What I like about the Waterbury workouts are the one-arm/one-leg days.

[Hibiscus09]

Nice job on the workout, Joel! I took a lavender Epsom salts bath last night and that really helped with my soreness.

Happy Monday!

[jtroster]

Workout C, Light Load, 20-22 RM, 50 reps, 75 sec rest


Cable Standing Face-Pull - 25/20, 30/18, 30/12


Freemotion Cable Seated Chest Press - 40/20, 40/15, 40/15


Squat - 95/20, 95/18, 95/12


Hammer Strength Crunch - 30/15, 30/15


Life Fitness Elliptical Intervals - 10 minutes

[jtroster]

Even though I stayed home sick with a cold I still made it to the gym. Some heavy exercise followed by the steam room made me feel much better.


Workout A, Heavy Load, 4-6 RM, 20 reps, 45 sec rest


Assisted Chin-up: -55/5, -40/5, -40/5, -40/5


Assisted Dip: -55/5, -40/5, -40/5, -40/5


Overhead Squat: 30/5, 35/5, 35/5, 35/5


Hand Walkout - Skipped these. There is nothing like a day of sneezing and coughing to exercise the abs. Mine were too sore to even think about an abs exercise.


Precor Elliptical Interval Program: 10 minutes


Since it is Friday my song for tomorrow is this:

[Hibiscus09]

Sorry you've been feeling poorly. You're better than me -- a cold means I don't workout.

Nice job on your workout!

LOL @ your song for the day. I needed that song in the past to send to my MIL. She loved to call for years at 7:00 a.m. on Saturday mornings. She finally stopped. Thank goodness!

Happy Friday, Joel!

[jtroster]

By today the crud has been vanquished and I am feeling much better. All the better to hit the weights harder tomorrow.

[jtroster]

My energy was still a little down from my cold but I still got a good workout in.


Workout B, Medium Load, 10-12 RM, 35 reps, 60 sec rest


DB One-Arm Bent-Over Row - 40/10, 45/10, 50/9, 50/6


DB Standing One-Arm Shoulder Press - 30.10, 30/10, 30/10, 30/5


DB Single-Leg Deadlift - 40/10, 40/10, 40/10, 40/5


This workout I added 5 pounds to the rows. Next time I'll bump the weight on the other two.

[Bad.bull]

Solid workout there...

Feeling like your finally over this cold?

[jtroster]

The cold is in it's last phase where I no longer need to take (legal ) drugs to handle it.

[jtroster]

I missed my usual Tuesday night workout to take care of my dog Rudy. He had surgery to remove a mast cell cancer from the side of his neck. He is fine but a little woozy. The prognosis is good as they did not find any sign that the cancer has spread anywhere else.

[jtroster]

Workout C, Light Load, 20-22 RM, 50 reps, 75 sec rest


Cable Standing Face-Pull - 30/20, 30/20, 35/10


Freemotion Cable Seated Chest Press - 40/20, 40/15, 40/15


Squat - 95/20, 115/15, 115/10, 115/5

[NuclearArms]

Interesting read. I like the priorities anddaily habits.

[Hibiscus09]

I missed my usual Tuesday night workout to take care of my dog Rudy. He had surgery to remove a mast cell cancer from the side of his neck. He is fine but a little woozy. The prognosis is good as they did not find any sign that the cancer has spread anywhere else.

I'm glad Rudy is okay. I'm sorry he had to go through that. Yay for a good prognosis!

Workout C, Light Load, 20-22 RM, 50 reps, 75 sec rest


Cable Standing Face-Pull - 30/20, 30/20, 35/10


Freemotion Cable Seated Chest Press - 40/20, 40/15, 40/15


Squat - 95/20, 115/15, 115/10, 115/5

Nice job on the workout!