Joel's 2010 Training Journal

[jtroster]

Speed Bench Press @60% 1RM - 10*135/3

Neutral-Grip Pullup - -40/5, -40/5, -30/5, -25/5

Close-Grip Bench Press - 95/5, 3*115

One Arm DB Row - 45/10, 45/10

[jtroster]

As I come to the end of the Maximum Strength plan I am going to test my 1RM of the big lifts. Last night was Deadlifts and I improved from 275 last January to 305 making that a new Personal Record.


Deadlifts - 135/5, 225/2, 245/1, 275/1, 295/1, 305(PR)/1

I also tried 315 and could get it up about 12 inches. So next time I try I should get 315.

When I got the 295 lift one of the regulars came over and announced that I was now officially an animal!


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


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


BB Curls - 30/8, 40/8, 50/6


I am still smiling. Have a Happy Hump Day everyone.

[HoosierHardGain]

hehehhe Good to hear you're still smiling, Joel! Great work bud.

[jtroster]

It was a trainer night and I hit other personal record last night! And Sunday I'm going to test my 1RM on Box Squats. Maybe I can get a Hat Trick for the week.


Bench Press - 135/4, 185.2, 205/2, 225/1, 245(PR)/1, 245/1

I let my trainer pick the weights and reps to test my 1RM on bench press. I was surprised when I was able to press 245. And then he made me do it again!


Low Incline DB Press - 35s/8, 45s/8, 50s/8


Cable Pullovers - 10s/10, 15s/10, 20s/10


Wide-Grip Pulldowns - 60/10, 75/10, 90/10


HS Low Rows - 50s/10, 55s/10, 60s/10


For Canadians its a long weekend. So Happy May 2-4 Weekend everyone.

[jtroster]

Tuesday night was my last workout from Eric Cressey's book Maximum Strength. All I had left is to test my 1RM for Box Squat and my 3RM for Chin-ups. The result is another personal record for Box Squats. But my chin-ups did not change from last January.


Box Squats - 136/6, 225/3, 2456/2, 255/1, 265/1, 275(PR)/1

Last January I could get 1 single rep of 245 with very good form and a single rep of 255 with somewhat shaky form. This time I hit 275 with good form. I was tempted to try 285 but by then I was tired.


Chin-ups - -40/3, -25/3, -10/3, BW/3

Last January I could barely do 3 bodyweight chins. This time I could do 3 reps with good form but that last rep was certainly my last.


Tonight I am going back to doing Waterbury's Get Lean program from his book Huge in a Hurry. I did that program last year and liked the results.

[Hibiscus09]

Nice workouts Joel!! Congrats on the PRs. Keep smiling!!

Happy Thursday!

[jtroster]

Last night I had my trainer put me through an arm blast workout. I have not concentrated on arms for a while. The result is that all the right places are nicely sore this morning.


Superset:
- Bicep 21s - 35/21, 35/21, 35/21
- Rope Pushdowns - 30/15, 40/12, 50/10

This was just to get some dilation going before the heavier stuff.


Superset:
- Life Fitness Preacher curls - 50/10, 55/10, 60/10
- Life Fitness Triceps - 50/10, 60/12, 70/10

Now with the Bis and Tris all pumped it was time to blast the shoulders.


Side Laterals - 10s/12, 12s/12, 15s/12


Hammer Strength Shoulder Press - 45s/12, 60s/10, 65s/10


BB Cuban Press - 30/8, 30/10, 30/10

Must not forget the rotators.


Life Fitness Shoulder Press, Elbows in - 40/12, 50/12, 50/10


Have a great weekend!

[-=FLEX=-]

Last night I had my trainer put me through an arm blast workout. I have not concentrated on arms for a while. The result is that all the right places are nicely sore this morning.

Good job!

Then you did shoulders AFTER?

You're a braver man than I.

Have a good weekend.

-=FLEX=-

[jtroster]

Last night I started Chad Waterbury's Get Lean program from his book Huge in a Hurry. I did this program lats year and liked the results so it was time to do it again to try to lean down for my daughter's wedding in July.


Superset:
- Chin-ups - -70/5, -55/4, -40/5, -25/5, -25/5, -25/5, -25/5, -25/5
- Dips - -70/5, -55/4, -40/5, -25/5, -26/6, -25/6, -25/8

The first 4 sets were warm-ups and the rest of the sets were at the same level of assistance until 25 reps were done at the working weight. I'll reduce the assistance for dips next time.


Overhead Squats - 45/5, 45/3, 45/4, 45/5, 45/5, 45/3

I have not done these in some time and I had the most trouble getting my arms back enough. I'll need some work to get back my form.


Crunches - 2 * 15

Leg Raises - 2 * 15


And with that I am now sore this morning, but in a good way.

[-=FLEX=-]

Last night I started Chad Waterbury's Get Lean program from his book Huge in a Hurry.

You have any info on this? Synopsis of the main principles of the programme, perhaps?

-=FLEX=-

[HoosierHardGain]

You say Waterbury, and I listen...

[jocularric]

Last night I started Chad Waterbury's Get Lean program from his book Huge in a Hurry.

Great book, killer workouts. I'm currently doing his strength routine from the same book.

Nice to see someone doing overhead squats!

[jtroster]

You have any info on this? Synopsis of the main principles of the programme, perhaps?

-=FLEX=-

You say Waterbury, and I listen...

Great book, killer workouts. I'm currently doing his strength routine from the same book.

Nice to see someone doing overhead squats!

The Get Lean plan from Chad Waterbury's book Huge in a Hurry is a 16 week plan consisting of three 4 week phases. Each phase is followed by a one week loading phase and the whole thing ends with a week off.

Instead of specifying sets and reps the Waterbury method specifies that a set is stopped when your speed decreases, your range of motion drops or you break form. For each exercise you do a few warm-up sets to get to a weight that gives you the working rep range. Then you do as many sets as required hit a total number of reps.

For example, 4-6 RM, 25 reps means pick a weight that you can do 4-6 reps on the first working set and then do as many sets as it takes total 25 reps.

I workout three days a week and use a trainer on one of those days. To avoid doing the same workout on trainer days I'll let him pick something interesting to do instead of a Waterbury workout. That will keep it interesting and fun for him and me.


Here is the Get Lean plan:

Phase 1 - 4 weeks
Workout A, Heavy Load, 4-6 RM, 25 reps, 45 sec rest
- Chin-up
- Dip
- Overhead Squat
- Hand Walkout
- HIT- 15/45, 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
- HIT- 15/45, 10 minutes

Workout C, Light Load, 20-22 RM, 50 reps, 75 sec rest
- Cable Seated Face-Pull
- Cable Standing Chest Press
- Squat
- Reverse Crunch
- HIT- 15/45, 10 minutes


Phase 1A - 1 week
Workout A Superheavy Load, 2-3 RM, 10 reps, 75 sec rest
- Neutral-Grip Pullup
- Dip
- Deadlift
- HIT- 15/45, 16 minutes

Workout B Superheavy Load, 2-3 RM, 10 reps, 75 sec rest
- BB Bent-Over Row
- DB Incline Bench Press
- Front Squat
- HIT- 15/45, 16 minutes


Phase 2 - 4 weeks

Workout A Heavy Load, 4-6 RM, 25 reps, 40 sec rest
- BB Bent-Over Row
- Push Press
- Clean
- Ab-Wheel Rollout from Knees
- HIT- 15/45, 12 minutes

Workout B Medium Load, 10-12 RM, 35 reps, 55 sec rest
- One-Arm Lat Pulldown
- Cable Standing One-Arm Chest Press
- Reverse Lunge
- Cable Standing Woodchop
- HIT- 15/45, 12 minutes

Workout C Light Load, 20-22 RM, 50 reps, 70 sec rest
- Cable Standing Mid-Pulley Face-Pull
- Pushup with Hands on Swiss Ball
- DB Romanian Deadlift
- Reverse Crunch on Slant Board
- HIT- 15/45, 12 minutes


Phase 2A - 1 week

Workout A Superheavy Load, 2-3 RM, 10 reps, 70 sec rest
- Neutral-Grip Pullup
- BB Decline Close-Grip Bench Press
- Deadlift
- HIT- 15/45, 18 minutes

Workout B Superheavy Load, 2-3 RM, 10 reps, 70 sec rest
- High Pull
- DB Incline Bench Press
- Front Squat
- HIT- 15/45, 18 minutes


Phase 3 - 4 weeks

Workout A Heavy Load, 4-6 RM, 25 reps, 60 sec rest
- Snatch
- Chinup
- Dip
- Ab-wheel Rollout from Toes
- HIT- 15/45, 14 minutes

Workout B
Medium Load, 10-12 RM, 35 reps, 50 sec rest
- Cable Standing One-Arm Mid-Pulley Face Pull
- DB One-Arm Bench Press
- DB Single-Leg Deadlift
- Cable Standing Woodchop
- HIT- 15/45, 14 minutes

Workout C Light Load, 20-22 RM, 50 reps, 65 sec rest
- Cable Standing Mid-Pulley Row
- Pushup with Feet Elevated
- Good Morning
- Hanging Knee Raise
- HIT- 15/45, 14 minutes


Phase 3A - 1 week

Workout A Superheavy Load, 2-3 RM, 10 reps, 65 sec rest
- Neutral-Grip Pullup
- Dip
- Deadlift
- HIT- 15/45, 20 minutes

Workout B Superheavy Load, 2-3 RM, 10 reps, 65 sec rest

- High Pull
- DB Incline Bench Press
- Front Squat
- HIT- 15/45, 20 minutes

[jtroster]

Last night was all one-limb exercises.


DB One-Arm Bent-Over Row - 35/13, 40/12, 40/10

Next time I'll try 45 or 50.


DB Standing One-Arm Shoulder Press - 25/13, 30/12, 30/10

I'll bump the weight next time.


DB Single-Leg Deadlift - 30/10, 30/10, 30/10, 30/5

I suck at these. Not for the weight but because I have crappy balance.


Cable Woodchop on Knees - 30/15, 35/10, 35/10


Precor Intervals - 10 minutes.


I looked back the my log from the last time I did this workout. I could start each exercise at a weight that was my max last time and I feel that I can increase the weights next time.

[jtroster]

A Sunday morning, high-rep workout.


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


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


Squat - 95/20, 95/15, 95/15


Leg Raises - 15, 15, 12, 8


Precor Interval Program - 10 minutes.

[jtroster]

Last night was Trainer's choice. We did a Boulder Shoulder and Bulging Biceps workout.


Cardio: Precor interval program - 10 minutes

My trainer thought that hell had frozen over when he actually saw me doing cardio. The only thing that kept me going was a good show on FoodTV.


Back Extensions with Rear Delt Fly - 8s/12, 8s/12, 8s/10


Superset:
- Hammer Curls - 20s/12, 20s/12, 25s/10
- DB Lateral Raises - 8s/15, 15s/12, 15s/10

Light-ish weights for warm-up and to get the blood flowing.


Hammer Strength Shoulder Press - 50s/12, 60s/10, 70s/10

I rarely use this piece of equipment. I was surprised at the weight I could handle. I'll have to use this more.


Superset:
- BB 21s - 40/21, 40/21, 40/21
- Rear Delt Flys - 55/10, 70/12, 70/12

I love to hate 21s. But they get the biceps swole.


Standing Military Press - 40/12, 50/12, 50/12

I could have used more weight. But I was reaching the limits of my energy by the last rep.


Have a Great Weekend.

[jtroster]

Overhead Squats - 45/4, 45/5, 45/4, 45/5, 45/4, 45/4

My form is getting better on these but they are still a struggle.


Superset:
- Chin-ups - -25/4, -25/4, -25/5, -25/5, -25/5, -25/2
- Dips - -25/7, -20/5, -20/6, -20/6, -20/1

Chins and pull-ups are still my weakness.


Life Fitness Preacher Curls - 50/8, 65/8, 80/6

I am putting in extra bicep work in my workout to try to get in some grown to balance my triceps.


No cardio, just two long dog walks.

[Tifflex]

Overhead Squats - 45/4, 45/5, 45/4, 45/5, 45/4, 45/4

My form is getting better on these but they are still a struggle.

Good work here Joel. Overheard squats are underrated, yet very effective.

Superset:
- Chin-ups - -25/4, -25/4, -25/5, -25/5, -25/5, -25/2
- Dips - -25/7, -20/5, -20/6, -20/6, -20/1

Chins and pull-ups are still my weakness.

Nice supersetting. I'm sure your lats and triceps were pumped.

Life Fitness Preacher Curls - 50/8, 65/8, 80/6

I am putting in extra bicep work in my workout to try to get in some grown to balance my triceps.

Good job of working to bring balance.

No cardio, just two long dog walks.

Dog walks FTW! What kind of dog do you have?

Have a great Monday.

[jtroster]

Dog walks FTW! What kind of dog do you have?

He is a Nova Scotia Duck Tolling Retriever, a very energetic dog.

[Hibiscus09]

Pretty dog!

Nice workouts Joel!!

My new Godlen Retriever puppy has been born. I haven't seen him yet. The puppies were just born over this past weekend. I can't wait to get him! They said I could get him mid-August.

Happy Monday!!

[HoosierHardGain]

Never really had the guts to try overhead squats. I was always afraid I would either lose my balance or drop the bar on my head.

Good work, Joel!

[jtroster]

Last night the plan was to do this:
- DB One-Arm Bent-Over Row
- DB Standing One-Arm Shoulder Press
- DB Single-Leg Deadlift
- Cable Woodchop on Knees

But since it was a trainer night I let Jason pick the exercises to fit the general plan. He was creative.


Stability Ball One Arm Row - 40/12, 45/12, 45,11

With the DB in your right hand, put your weight on your right leg and rest your left hand on a big ball. Extend your left leg behind you and row. After the set switch hands for the other arm. Jason saw this once in a magazine. It sure adds extra work to a simple rowing action.


DB One-arm Clean and Press - 25/12, 25/11, 25/12

Starting from the floor clean and press a DB, and set it down. Switch hands and repeat. This makes one rep. This had me sweating.


Life Fitness One Leg Press - 50/12(per leg), 50/12, 50/11

This machine includes your bodyweight so 50 pounds was hard.


Happy Hump Day.

[jtroster]

High rep day make for a lot of sweat.


Cable Seated Face-Pull - 25/20, 25/20, 27.5/10


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


Squat - 105/20, 105/15, 105/15


Leg Raises - 15, 15, 10, 10


Cardio: Energetic dog walk


Have a great weekend. Saturday we are going to see the new opera Prima Dona by Rufus Wainwright.

[jtroster]

This was my Father's Day workout.


Superset:
- Chin-ups - -25/5, -25/5, -25/5, -20/5, -20/5
- Dips - -25/5, -25/5, -25/5, -20/5, -20/5


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


Cardio: 5 minutes of Precor interval program.


Happy Summer Solstice!

[HoosierHardGain]

This was my Father's Day workout.


Superset:
- Chin-ups - -25/5, -25/5, -25/5, -20/5, -20/5
- Dips - -25/5, -25/5, -25/5, -20/5, -20/5


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


Cardio: 5 minutes of Precor interval program.


Happy Summer Solstice!

Looks like a nice way to celebrate Father's Day!

Hope your Monday goes well.

[-=FLEX=-]

This was my Father's Day workout.

Negged for making the rest of us look lazy by training on Father's Day!

Happy Summer Solstice!

-=FLEX=-

[jtroster]

I missed my regular Tuesday workout as it was a significant birthday for my wife. That meant roses, dinner out and jewelry.

Last night was trainer's choice and we did a cannon-balls and and guns workout.


Back Extensions with Rear Delt Fly - 5s/10, 5s/10, 5s/10

Jason wants me to do more back extensions to strengthen my spinal erectors. He always adds these to a trainer day.


Superset:
- Triceps Rope Pushdowns - 35/15, 40/12, 45/12
- DB Side Latrerals - 15s./15, 20s/12m, 20s/12


Superset:
- Seated DB Curls - 15s/15m 20s/12m 20s/12
- Smith Machine CGBP - 90/12, 90/10, 90/12


Life Fitness Shoulder Press - 40/10, 40/10, 40/12


Life Fitness Preacher Curl - 50/12, 65/12, 80/10


And with that - TGIF.

[jtroster]

A one limb at a time workout


DB One-Arm Row - 25/8, 35/8,45/12, 50/10, 50/8,50/5

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

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

[jtroster]

Monday morning we drove up to the cottage. It is a fractional-ownership unit in a resort on Lake of Bays in the Muskoka region. They have a small gym on the property. I was able to improvise a workout based on what was there - DBs to 50 pounds, a cable machine and some cardio stuff.


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

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

Cardio: 10minutes of intervals on an elliptic.



And Happy Canada Day!

[kimsquit]

Happy Canada Day!