Jeff's Training Journal

[jgr1]

Good way to do it.
I'm glad I asked before I shot my mouth off...

Some good workouts going on in here. Keep it up!!!

Thank you!

[jgr1]

Superset
Tempo 202

Lat Pulldown Bent Over BB Row
85x11 180x10
85x10 180x10
85x9 180x8


Superset
Tempo 202

Assisted Pullups Hammer Strength Row
BW-80x10 80x10
BW-80x9 80x9
BW-80x8 80x7


Dropset
Tempo 101

Seated Cable Rows
80x7
70x5
60x5
50x5
40x4
30x4


Superset
Tempo 202

DB Curls BB Curls
25x10 75x10
25x8 75x7
25x7 75x5


Superset
Tempo 202

Preacher Curl Cable Curl
45x9 70x8
45x10 70x7
45x8 70x6


Dropset
Tempo 101

Machine Bicep Curl
80x8
65x5
50x5
40x6
30x8
20x10


CARDIO: LF Elliptical 17min

COMMENTS: I wanted to hit the back with some good intensity so I used a combination of rows and pulling exercises for the supersets. I usually don?t feel much in my back after a back workout but today I did. There was a stiffness across my upper back so I know I accomplished what I wanted in this workout. The arms felt good after the workout but I didn?t get the reps I wanted with the weights I chose. I think this may be because I put biceps at the end of the workout and they are somewhat fatigued before I start.

TIME: 75min

NUTRITION:
Cals 2866
Macros 32-44-24
216g-296g-72g

Had a busy day so some of my meals had to be quick and lacked the nutrition that I normally like to have.

[jgr1]

Superset

DB Lateral Raise - Standing Shoulder Press
Tempo 202

15x10 - 85x11
15x10 - 85x8
15x10 - 85x6

Superset

DB Reverse Flys - DB Front Raise
Tempo 202

15x10 - 15x10
15x9 - 15x10
15x8 - 15x8

Drop set

Machine Shoulder Press
Tempo 202

110x11
100x5
90x4
80x2
70x1

Superset

DB Wrist Curl - DB Reverse Wrist Curl
Tempo 101

45x10 - 30x10
45x10 - 30x9
45x8 - 30x8

Drop Set

Cable Reverse Curl
Tempo 202

70x10
60x4
50x4
40x3
30x2
20x2


COMMENTS:Shoulders are a definite weak point that needs some more attention. Normally I can do 100#'s on the Standing Shoulder Press but today that was way to heavy to keep good form and get any reps. Today I prefatigued my shoulders with the DB Lateral Raise, which I have not done before, and I had to drop the weight for the Shoulder Press. This is the first time I tried DB Reverse Flys. I should have probably went a little lighter on the weight so I could get a better feel of how they are done. I did ok though I just need to give more attention to my form.

CARDIO: Precour Elliptical 25mins

NUTRITION:
Cals 2725
Macros 39-38-23
250g-238g-66g

[alkell]

Your macro's look spot on.

Some good intensity there, with supersets and drop sets.

[jgr1]

Your macro's look spot on.

Some good intensity there, with supersets and drop sets.

I am pleased with the consistancy of my macros. Because I don't eat a set diet on a daily basis it is sometimes difficult to control the overall nutrition. My nutritional goal right now is to get the grams of protein closer to 1.5 x's my body weight.

The supersets and drop sets definitly give some good intensity. I am usually dragging my butt when I leave the gym after these Shock Week workouts.

[jgr1]

Giant Set
Targeted Reps 8-10

Machine Hack Squats - Standing Calf Raise - Lying Leg Curl
Tempo 202

160x12 - 495x15 - 115x11
160x11 - 495x15 - 115x10
160x11 - 495x12 - 115x8


Drop Set

Leg Extension
Tempo 202

200x10
185x5
170x4
155x4
140x3
125x3
110x2
95x2


Super Set
Target Reps 8-10

Squat - Standing Leg Curl
Tempo 303 - 202

255x10 - 45x9
255x10 - 45x10
255x9 - 45x9

Drop Set

Seated Leg Curl
Tempo 202

140x11
125x10
110x9
95x9
80x11
65x15


COMMENTS: Normally nobody at the gym I go to trains legs on Friday but today it seemed that everyone was training legs. Because some of the equipment I needed was in use and, in Shock Week it is important to keep a good flow going, I had to adjust my workout from what I had planned. The Hack Squat Machine and the Standing Leg Curl are two exercises that I haven't done for some time so I had to guess at the weights. I had to do squats in the middle of my workout. Usually I do these in the beginning so I lowered the weight a bit from the 270 that I planned. Overall the workout targeted the hamstrings which I didn't mind because I try to give a little focus to them anyways.

TIME: 70mins


NUTRITION:
Cals 2917
Macros 33-39-28
234g-277g-89g

[jgr1]

Target Reps 4-6
Tempo 40x

Bench Press
155x8
155x6
155x5
155x4

Lying Tricep Extension
70x8
70x8
70x7
70x6

Incline Bench Press
100x8
100x7
100x5
100x5

Single Arm Overhead Extension
20x9
20x8
20x6
20x5

Hammer Strength Press
80(x2)x8
80(x2)x6
80(x2)x5
80(x2)x4

Machine Tricep Extension
130x7
130x5
130x5
130x5


COMMENTS: The last time I did Power week I lowered the weights and set the target reps at 6-9. My intention was to make sure I was using good form and getting the full benefit of each exercise. This time I set the target reps at 4-6 which is more conductive of Power week. I raised the weights by 5lbs and was able to still exceed the target reps. My plan is to continue raising the weights each round paying strict attention to form. For me, the 4 sec eccentric portion of the lift requires a lot of concentration to maintain balanced force with all muscles involved. I think this really stimulates the mind - muscle connection.

CARDIO Precour Elliptical 25mins

NUTRITION:
Cals 3098
Macros 36-43-21
257g-308g-69g

I keep getting closer to my 300g/day protein goal!

[alkell]

Hi Jeff, the slow eccentrics are great. I am doing them with DC training and I love doing them at the end of a working set. They give some good "feeling" in the muscle.

[jgr1]

Hi Jeff, the slow eccentrics are great. I am doing them with DC training and I love doing them at the end of a working set. They give some good "feeling" in the muscle.

You are right, slow eccentrics give you a good burn in the muscles. They are especially good when doing free weights because you can feel the supporting muscles involved in the exercise to. I like the mind / muscle link I am able to attain. This helps me keep better form when I want to do the exercise at a faster tempo. I like to pay strict attention to form when I lift. Sometimes I will have a spotter help me get the weight up and just do slow eccentrics with heavier weights that I probably couldn't raise on my own. (ALWAYS HAVE SPOTTERS FOR THESE!)

[jgr1]

Target Reps 4-6
Tempo 40x

Dead Lift

225x8
225x6
225x5
225x4

BB Curl

80x9
80x7
80x6
80x4

Assisted Pullups

BW-85(120)x8
BW-85x7
BW-85x6
BW-85x5

Cable Curls

90x8 PR-weight
90x6
90x6
90x5

Bent-over BB Rows

185x6
185x5
185x4
185x3

Bicep Curl Machine

85x7
85x6
85x6
85x6

COMMENTS: I increased the weights from the last time I did the power workout and was able to keep good form and hold the eccentric part of the lift for the 4 seconds. Next time I will increase the weight some more to bring the reps into the target range.

CARDIO: Stationary Bike 25mins

Time: 85min

NUTRITION:
Cals - 2913
Macros - 33-45-22

224g-308g-66g

[jgr1]

Target Reps 4-6
Tempo 40x

Standing Shoulder Press

100x8
100x5
100x3
100x3

EZ Bar Reverse Curl

75x8
75x8
75x6
75x5

DB Lateral Raise

20x7
20x6
20x6
20x5

Wrist Curl

110x6
110x5
110x4
110x3

DB Front Raise

20x6
20x6
20x5
20x5

Reverse Wrist Curl

70x6
70x4
70x4
70x3

DB Reverse Flys

20x5
20x5
20xr
20x3

COMMENTS: I seemed to tire very quickly when doing the shoulder execises. The shoulders are definitly a weak point and I need to give them some attention.

CARDIO: Precour Elliptical 25mins

TIME: 80mins

NUTRITION:
Cals 3032
Macros 29-46-25
207g-336g-81g

I have been doing some traveling for work so my diet isn't as good as I would like it but I am doing the best I can to keep things on track.

[jgr1]

Target Reps 4-6
Tempo 40x

Squats

275x8
275x7
275x6
275x4

Lying Leg Curl

120x6
120x6
120x5
120x5

Standing Calf Raise
Tempo 2023

495x13
495x11
495x10
495x9

Leg Press

560x8
560x5
560x4
560x3

Seated Leg Curl

135x10
135x9
135x8
135x7

Seated Calf Raise

160x9
160x8
160x7
160x4

COMMENTS: I need to choose my weight a little heavier to get the sets closer to the target rep range. My goal has been to work on my form and I feel comfortable with what I am doing with legs that I can push for more weight. The seated leg curl is extremely low and was not much of a challenge, will definitly get that higher next time. The 3 second hold at the top of the calf raises felt good. I have maxed out the weight stack and have been trying to find ways to hit the calves better.

TIME: 80min

NUTRITION:
Cals 3383
Macros 35-34-31
278g-275g-110g

[alkell]

Nice squat weights Jeff.

Try some DC calf training, you do a 5 second lowering phase, hold the stretch at the bottom for 15 seconds then go up and that's one rep. Get's very painful and tiring very quickly.

[jgr1]

Nice squat weights Jeff.

Try some DC calf training, you do a 5 second lowering phase, hold the stretch at the bottom for 15 seconds then go up and that's one rep. Get's very painful and tiring very quickly.

Thank you for the comment. I like the idea of a 5 sec eccentric calf move. It will increase the TUT and require a tremendous amount of control since the ROM is so short for the calf raise. I will definitly give it a try.

[jgr1]

Bench Press

Target Reps 8-10
Tempo 202

150x9
150x7 + 2
150x4 + 3 + 1
150x3 + 3

DB Incline Bench Press

Target Reps 10-12
Tempo 202

35x11
35x6 + 2 + 2
35x6 + 2 + 1
35x5 + 2 + 1

Hammer Strength Row

Target Reps 13-15
Tempo 202
Weight x2

75x12 + 2
75x9 + 2 + 1

Lying Tricep Extension

Target Reps 8-10
Tempo 202

70x10
70x9
70x7 + 2
70x5 + 2 + 1

Cable Press Down

Target Reps 10-12
Tempo 202

100x12
100x10
100x9 + 2

Tricep Extension - Life Fitness Machine

Target Reps 13-15
Tempo 202

100x13
100x9 + 1

COMMENTS: It wasn't a good workout today. I didn't have a lot of energy or motivation. I had a difficult time clearing my mind to concentrate on lifting. I pushed through the session the best I could.

CARDIO: Precour Elliptical 25 min

NUTRITION:
Cal's 3246
Macros 31-45-24
237g-343g-81g

[jgr1]

Bent-over BB Rows

Target Reps 8-10
Tempo 202

180x8
180x8
180x7 + 1
180x7 + 1

Back Extensions

Target Reps 10-12
Tempo 202

80x12
80x12
80x11

Assisted Pullups

Target Reps 8-10
Tempo 202

BW-75(128)x10
BW-75x8
BW-75x7 + 2
BW-75x6 + 2

Hammer Strength Row

Target Reps 13-15
Tempo 202

80(x2)x15
80(x2)x13

BB Curl

Target Reps 8-10
Tempo 202

75x8
75x8
75x7 + 1
75x6 + 1 + 1

DB Preacher Curls

Target reps 10-12
Tempo 202

25x10
25x10
25x9

Cable Curls

Target reps 13-15
Tempo 202

70x11 + 2
70x10 + 2 + 1

COMMENTS: Overall this was a good workout. I was able to maintain good control of all of the lifts and I didn't have to use rest/pause sets to extensively. My back was definitly feeling it when I was done, which is something I don't get all of the time. Perhaps I need to work on the intensity of my back workouts.

CARDIO: None. Had an appointment and didn't have enough time to get any cardio in.

NUTRITION:
Cals 4396
Macros 32-32-36
249g-248g-123g

A friend had a party because he is changing careers so the food intake at the end of the day was less then desirable. I guess it was a cheat day.

[jgr1]

Bench Press

Tempo 302

115x16
135x8
145x5
155x3
165x2
115x10

Verticle Butterfly Machine

Tempo 202

80x18
90x12
100x8
110x7
120x5
80x9

Incline Bench Press

Tempo 302

80x12
90x8
100x6
110x3
120x2
80x7

CARDIO: LF Elliptical 20min
Precour Elliptical 30min

TIME: 90min

COMMENTS: On the occasional Saturdays that I train I like to work on specific areas that I feel are problems and need extra work. Since my last chest workout was near disastrous I thought I would hit the chest again. I changed things a bit by doing a pyriamid workout with 6 sets. I concentrated mostly on my form and the mind/muscle connection. The increasing weight gave me a different kind of challenge than I am use to in my normal workouts. The added cardio was definitly a plus also. It was a good workout, I left the gym feeling I actually accomplished something.

NUTRITION:
Cals 2835
Macros 34-43-23
224g-288g-68g

[Athena]

Hey, Jeff,

Let me add my voice to the "welcome" wagon! Your weights look good, and a big congratulations on switching your cardio workouts around to after your weights, plus the focus on form. What good is a workout if you're only going to injure yourself through bad form?

Your workouts look good, and I especially enjoy your notes and observations about your workouts and progress -- my kind of journal!

Keep up the great work!
~Athi

[jgr1]

Hey, Jeff,

Let me add my voice to the "welcome" wagon! Your weights look good, and a big congratulations on switching your cardio workouts around to after your weights, plus the focus on form. What good is a workout if you're only going to injure yourself through bad form?

Your workouts look good, and I especially enjoy your notes and observations about your workouts and progress -- my kind of journal!

Keep up the great work!
~Athi

Thank you for your comments and encouragement! Posting my journal has been helpful to me because I find that I pay better attention to the details in my workouts. Probably an accountablity thing regardless, the experience has had a positive impact on my progress.

[jgr1]

Standing Shoulder Press

Target reps 8-10
Tempo 202

90x10
90x9
90x7 + 1
90x6 + 1

Arnold Press

Target reps 10-12
Tempo 202

30x10
30x9 + 1
30x7 + 1 + 1

Machine Lateral Raise

Target reps 13-15
Tempo 202

70x15
70x13

EZ Bar Reverse Curls

Target reps 8-10
Tempo 202

70x10
70x9
70x7 + 1
70x7 + 1

Wrist Curl

Target reps 13-15
Tempo 202

90x14
90x13

Reverse Wrist Curl

Target reps 13-15
Tempo 202

60x13
60x9 + 2

COMMENTS: I played some recreational volleyball yesterday and since I don't play often my shoulders were a little sore starting out. I had full ROM though so I figured it shouldn't be to bad to train shoulers today. I was pleased with what I was able to lift in the shoulder exercises since my shoulders tend to be a weak point and tire very quickly when I train them. I had to up the weights from what I had planned on the wrist curls and reverse wrist curls a bit because of the availabilty of equipment at the gym. The results were good so another plus.

CARDIO: I injured my left ankle playing volleyball yesterday. It is only a minor sprain with minimal discomfort so I didn't do any cardio today to give the ankle a chance to heal.

NUTRITION:
Cals 3337
Macros 38-38-24
266g-266g-73g

[alkell]

Hi Jeff, just dropping in to see how you are going, some good work going on mate, keep it up.

[jgr1]

Hi Jeff, just dropping in to see how you are going, some good work going on mate, keep it up.

Thanks for dropping in and for the comment.

[jgr1]

Squat

Target reps 8-10
Tempo 303

270x10
270x8
270x7
270x7

Lying Leg Curl

Target reps 10-12
Tempo 202

110x12
110x11
110x8 + 2

Leg Extension

Target Reps 10-12
Tempo 202

190x10
190x10
190x9 + 1

Standing Calf Raise

Target Reps 13-15
Tempo 5023

495x13
495x11
495x11

Leg Press

Target reps 13-15
Tempo 202

470x15
470x13
470x8

Seated Leg Curl

Target reps 13-15
Tempo 202

130x16
130x15

Seated Calf Raise

Target reps 13-15
Tempo 202

145x15
145x15

COMMENTS: Leg workouts usually go well for me. Likewise this one did also. I changed how I did Standing Calf Raises. I'm trying to get a better workout for the calves so I changed the tempo to a 5 sec eccentric and a 3 sec squeeze at the top. The longer TUT made the exercise more difficult even though I didn't add any more weight.

CARDIO: None

TIME: 75min

NUTRITION:
Cals 3167
Macros 36-40-24
270g-301g-81g

[jgr1]

Super Set DB Flys and Bench Press

Target reps 8-10
Tempo 202

35x10 -- 150x9
35x10 -- 150x7
35x10 -- 150x5

Super Set Incl. Bench Press and DB Incl. Flys

Target reps 8-10
Tempo 202

100x10 -- 20x10
100x10 -- 20x9
100x9 -- 20x8

Drop Set Machine Chest Press

Target reps - to failure
Tempo 202

110x9
95x4
80x5
65x5
50x3
35x3

Super Set Lying Tricep Extension and Single Arm Overhead Tricep Extension

Target reps 8-10
Tempo 202

75x10 -- 25x10
75x8 -- 25x6
75x7 -- 25x5

Tricep Pushdown

Target reps 8-10
Tempo 202

120x8
120x6
120x5

Drop Set Tricep Extension - Paramount Machine

Target reps To failure
Tempo 202

130x6
115x3
100x3
85x3
70x3
60x4

COMMENTS: I was pleased with this workout eventhough I missed the targeted rep range on a number of sets. Next time I will be stronger and I will come closer...thats the whole point of training in the first place. Getting stronger and getting bigger. That cannot be done unless I challenge myself to do more.

CARDIO: Stationary Bike 18min

TIME: 85min

NUTRITION:
Cals 3431
Macros 31-44-25
254g-355g-90g

[jgr1]

Super Set - Lat Pulldown and Bent-over BB Row

Target rep 8-10
Tempo 202

100x10 - 180x10
100x9 - 180x8
100x8 - 180x8

Super Set - Assisted Pullups and Hammer Strength Row

Target reps 8-10
Tempo 303 - 202

BW-90(117)x11 - 95(x2)x9 PR
BW-90x9 - 95(x2)x8
BW-90x8 - 95(x2)x6 + 2

Drop Set - Seated Cable Row

Tempo 202

80x9
70x5
60x5
50x5
40x6
30x9

Super Set - Alt DB Curl and BB Curl

Target reps 8-10
Tempo 202

25x11 - 80x8
25x9 - 80x6 + 2
25x8 - 80x5 + 1


Super Set - Preacher Curl and Cable Curl

Target reps 8-10
Tempo 202

50x10 - 85x8
50x7 + 1 - 85x5 + 2
50x6 + 1 - 85x4 + 1

Drop Set - Machine Bicep Curl

Tempo 202

85x9
70x5
55x5
45x5
35x6
25x8

CARDIO: Precour Elliptical 25min

[b[TIME:[/b] 85min

COMMENTS: The back portion of this workout felt really good. I don't always feel much from a back workout but today I did. I didn't do as well with the biceps as I wanted. The bicep portion was still challenging and I felt that I did accomplished something when I was done.

NUTRITION:
Cals 3298
Macros 33-44-23
253g-335g-78g

[alkell]

Congrats on the PR Jeff.

A lot of intensity there, good work.

[jgr1]

Congrats on the PR Jeff.

A lot of intensity there, good work.

Thank you!

[jgr1]

Super Set DB Lateral Raise and Standing Shoulder Press

Target reps 8-10
Tempo 202

15x11 - 90x9
15x10 - 90x5 + 1
15x8 - 90x4 + 1

Super Set Reverse Flyes and DB Front Raise

Target reps 8-10
Tempo 202

20x10 - 20x9
20x9 - 20x8
29x9 - 20x8

Drop Set Machine Shoulder Press

Tempo 202

115x10
105x5
95x3
85x3
75x3
65x2

Super Set DB Wrist Curl and DB Reverse Wrist Curl

Target reps 8-10
Tempo 202

50x9 - 35x8
50x8 - 35x7
50x6 + 2 - 35x7

Drop Set Cable Reverse Curl

Tempo 202

80x10
70x5
60x4
50x4
40x4
30x3

CARDIO: Precour Elliptical 30min

TIME: 80min

COMMENTS: Shoulders is an area where I definitly need to focus more on. I tend to tire quickly in the shoulders and I think this is what limits my progress in chest work. I'll have to look into a better way for me to work my shoulders. I increased the weights I used for the forearm exercises and I am happy with the results there even though I didn't get my target reps. Next time!!

NUTRITION:
Cals 2905
Macros 43-38-19
286g-258g-19g

The macros were right on target today! The ratios are right where I want. A little more food intake would have been ideal.

[jgr1]

Giant set Machine Hack Squat - Standing Calf Raise - Lying Leg Curl

Target reps 8-10
Tempo 202 - 2033 - 202

175x12 - 500x16 - 120x9
175x12 - 500x12 - 120x8
175x10 - 500x12 - 120x7

Drop set Leg Extension

Tempo 202

200x11
185x5
170x4
155x3
140x2
125x2

Giant set Seated Calf Raise - Standing Leg Curl - Squat

Target reps 8-10
Tempo 202 - 202 - 202

155x11 - 45x10 - 260x10
155x11 - 45x10 - 260x8
155x11 - 45x8 - 260x7

Drop set Seated Leg Curl

Tempo 202

145x11
130x8
115x8
100x8
85x8
70x10

CARDIO: None

TIME: 65min

COMMENTS: This was an excellent workout! I hit my target reps on everything except for one set of squats and one set of Lying Leg Curl. Hamstrings have always been the weak point of my leg workout but lookiing back to about a year ago I was lifting only 80lbs on the leg curl so I have come a long way. I have moved squats to the end of the giant set which made them more challenging and I think more productive. I really have to increase the weight on the Seated Leg Curl. For some reason this machine is really easy for me at the weights I am using. I have based my weights on my experience with the lying leg curl. I don't understand the difference since, in principle, the exercise is the same on both machines.

NUTRITION:
Cals 3362
Macros 32-43-25
250g-338g-90g

Nutrition on weekends isn't as well controlled as during the week because my activities on the weekend tend to be more spontaneous and I am less able to stick to a consistant meal plan.

[alkell]

That's fantastic progress on the leg curls Jeff. Wow, I imagine that would be one tiring giant set