A guy on the road (literally) to getting in shape

[helles65]

I'm a terrible person to ask about a routine, my man. I can tell you what has worked for me, but I'm not sure it'd work for the next guy, ya know?

Squats in volume, have helped my legs. I also follow squats, with a lot of isolation movements.
Lately, glute bridges have been in my routine and after 4+ years of squatting a lot, the bridges still destroy my glutes/hamstrings. Incredible that I can still hurt like that.

-Lucifer could probably help you out quite a bit more than I could though.

Alright man don't worry I know what you mean. I figured out my upper body is doing well without isolation movements but could be the key for the legs. I did a lot of heavy squat low rep recently but missing on that 3D shape ya know. Hoping to reach my goal at 180 Ibs 10-12% bf till end of year. Recently I did cut down on carbs noticed too much belly fat and nothing contributed to legs/glutes.

Maybe Lucifer can give me some advice ITT if he sees it?

[TravelinJhwkFan]

Squats


10xBar

10xBar

10x135

10x185

8x225

1x275 fuk my body is wore out...

49


3x245 and 6x195 and 10x145 and 14x95 and 20xBar 

53

16xBar and 10x95 and 1x145 and skippedx195 and skippedx245

27

129 squats 


Glute Bridge 


10x275

12x275

13x275


Standing Calf Raises/Dorsiflexion Seat

Mrs. TJF made fun of my calves yesterday....fuk


26x225/20x50

22x225/16x50

24x225 and 20x135/22x50 and 19x25


Intense session. Squats were moving well until I hit the last superset. 145 felt like 405 on the one I did. FML. After Friday, I'm chilling out and doing cardio and HIIT only. My body needs away from the weights. 


While I'm overall happy with the cut, I feel like I've lost more lean mass than I wanted to. I thought I'd plateau at like 193 or 194, I was off...or lost the mass.

[phoenix91]

This is great bud but im sure you will get your gains aka mass back. I see Mrs. TJF is doing well! lol

[TravelinJhwkFan]

Push

Presses/Flyes

18x40 @ 90
15x50/12x10 @ 90
14x50/10x10 @ 90
15x50/11x10 @ 90
15x60 @ 75
15x60/12x15 @ 55
15x65/10x20 @ 37
13x65/10x20 @ 37
15x65 @ 20
15x65 @ -37
15x70 @ -37

BB Bench

9x165 and 8x145 and 8x125 and 10x105 and 11x85 and 12x65 and 26xbar

Standing Shoulder Press

3x145 and 5x125and 6x105 and 10x85 and 12x65 and 14xbar

Overhead Extensions/Cable Kickbacks

12x50/12x10
15x50/10x10
11x60/10x10

V Bar Pulldowns

5x80 and 7x60 and 12x40 and 29x20


Solid session. Weight moved. I pumped. Couple more workouts until a break...

[TravelinJhwkFan]

Pull... 20170414


Lat Pulldowns/Hanging Leg Lifts 


15x100

15x100/13

15x100/15x20

15x120/15x20

15x120/15x20


BB Rows/Cable BB Concentration Curls 


15x95/12x40

10x145/10x40

15x95/14x30 - wider gripped rows; pause @ top

13x95/14x30 - wide gripped w/ pause


BB Upright Rows/Hanging Leg Lifts 


15x65/15x20

14x85/9x20

15x85/ -

15x85/ -


Reverse Flyes/Incline Hanging Curls


15x10/15x15

15x10/15x20

18x10/15x20


Rollouts/Strict Form DB Curls


15/8x45

15 w/ bands/12x35

Good session. Hurting today from it.



Legs


Low Leg Press


10x225 feet out and 10x225 narrow feet and 10x225 feet out

10x315 wide and 10x315 middle and 10x315 narrow 

10x405 wide and 10x405 middle and 5x405 narrow


High Leg Press


10x405 wide and 10x405 narrow

12x315 wide and 11x315 narrow

20x225 wide 20x225 calf reps and 19x225 narrow


Squats


6x195 and 8x145 and 13x95 and 20xbar

21xbar and 15x95 and 10x145 and 5x195


98


Hamstring Curls


15/15 x 40

15/15 x 50

15/15 x 50


Extensions


15/15 and 14/14 and 13/13 x 50


Rollouts BW + bands


15

16


Weighted Abs 


15/15/15/12/12 x 50

15/15/15/15/15 x 50


Calves sitting/dorsi


20/20

20/20

Ha. Insane session. Legs trembling before I even got to squats.

[TravelinJhwkFan]

Push


15x40/12x10 @ 90

15x45/9x15 @ 90

14x45/12x12.5 @ 90


15x60/12x15 @ 65

15x60/12x15 @ 65


14x70/12x20 @ 37

15x70/10x20 @37


BB Shoulder superset 


5x125 and 9x105 and 10x85 and ox65 and 14x45


20x45 and 15x65 and 11x85 and 6x105 and 4x125


Decline BB Dropset 


10x145 and 10x125 and 12x105 and 14x85 and 16x65 and 21x45


20x45 and 15x65 and 11x85 and 8x105 and 6x125 and 3x145 failed the 4th


Good session, as I left it all out there. I didn't have time for any triceps work, but I'll mix something up at the office for it, tomorrow

[TravelinJhwkFan]

Pull


DL's/DB Curl


10x225/15x30

10x275/13x30

6x315/15x30

3x315 and 6x275 and 8x225 and 10x185 and 13x135


BB Shrugs 


10x245 and 12x195 and 15x145 and 20x95 and 25x45 aaaaand....20x95 and 16x145 and 11x195 and 6x245


Lat Pulldowns 


6x160 and 11x110 and 15x90 and 12x70 and 16x50


25x50 and 20x70 and 16x90 and 9x110 and 4x160


Cable Rows


1x180 and 5x150 and 9x120 and 15x90 and 17x60


20x60 and 14x90 and 5x120 and ........fuk.


Preachers Curls


Inside ridge

10x65 and 12x55 and 16x45 and 17x35 and 25x25

Outside ridge

20x25 and 17x35 and 14x45 and 8x55 and 6x65


What a great stretch of sessions I've put together. Everything today,  went really well. I haven't had a bicep pump like this in forever. 

[Squid24]

Holy crap I've missed a lot.

Great session. Looks like things are going great...

[TravelinJhwkFan]

Holy crap I've missed a lot.

Great session. Looks like things are going great...

Thanks squid! I've been on a roll, it's been nice. After vacation I have a streak of travels coming up. I'll get caught up on your log at that time.

[TravelinJhwkFan]

Push


Presses/Flyes/OH DB Raises


15x35/15x10/12x20 @ 90

15x40/15x10/12x25 @ 90

15x50/15x10/11x25 @ 90

14x55/12x20/ - @ 55

14x55/13x20/ - @ 55

15x55/12x20/ - @ 37

15x55/ - /12x15 DB KB @ 37

28x50/ - /12x15 DB KB @ 0

24x50/ - / - @ 0

13x50 @  -37

14x50 @ -37

Plus more shoulder isolation and weighted abs. 



Before I started putting the beer away yesterday, I decided to hit up the resorts fitness center. Decent session, but no DB's over 55, so I just kinda went through the motions.... which better than I usually do on vacation.

[TravelinJhwkFan]

Pull


DB Rows/DB Curls


15x50/10x35

14x55/11x25 back against the wall

14x55/12x25 "

14x55/11x25 "


BB Shrugs/Preachers Curls


10x275/12x65

12x275/12x65


DL's 


6x225

6x275

5x315

5x315


DB Shrugs Pyramid


8x130 and 10x105 and 15x80 and 20x55 

19x55 and 15x80 and 9x105 and 3x130


Lat Pulldowns 


10x100


1x190 and 5x160 and 8x130 and 12x100 and 18x70

20x70 and 13x100 and 5x130 and fuk...x160


Reverse Flyes


16x20

15x20

15x20


Curls Pyramid


3x100 and 6x80 and 11x60 and 12x40 and 20x20



Great way to break the vacation void. Wanted to pull more DL's,  but I'd been driving all day so my energy was pretty low. I'll get back into it...

[TravelinJhwkFan]

Push

DB Presses/Flyes-bench doesn't have marking for degrees, so 1 is close to 90, 2 close to 75 and so on, with 10 being flat

18x35 @ 1
15x40/14x10 @ 1
16x45/13x10 @ 1
15x50/14x10 @ 1
12x55/10x15 @ 3
12x55/12x15 @ 3
15x55/12x15 @ 5
13x60/12x20 @ 5
12x65 @ 7
14x65 @ 7
14x65 @ 9

BB Shoulder Press Dropset

3x125 and 6x105 and 8x85 and 13x65 and 21x45

BB Decline Dropset

6x195 and 8x145 and 11x95 and 29xbar

OH Extensions

18x60 and 15x70 and 13x80 and 9x90 and 6x100

And abs...


Great session. Weights moved well. Pump was real. Most of a week off, is showing in my lifts, I feel.

[TravelinJhwkFan]

Squats

15xbar
15xbar
10x135
10x185
5x225
3x275
1x315 and 2x275 and 5x225 and 5x185 paused and 5x135 5second count down and hold on the hole

76 squat reps

Leg Press/Calf Raises

10x225/30
15x315/25
10x405
6x500

Extensions

Legs separately worked out - 3x8x55

8x130
8x145
8x160

Curl

4x140x10

Weighted Abs

3 superset
Leg Lifts with 12.5lb DB
Rollouts


Meh session. That 315 single, felt like 500. I started seeing stars half way up and thought I was going to pass out. This work week(and the next 2 or 3) are going to be grinders.... Pump was nice, as veins on my quads were poppin off. First I've seen that with this cut.

[TravelinJhwkFan]

Update on things.

I've been training, but because of a serious lack of energy, I've really been struggling. A few weeks straight on the road and serious cutting the last couple weeks, really took their toll on me. Im down to 182 as of this morning and so ends my cut. I only went this long because of the Biggest Loser contest I was in. Didn't take it too serious until my basement flooded, and the winnings would come in handy. I placed second (by 0.5% lost body mass) but the guy that won, really tried and actually needed to lose the weight.

I'll get back to logging soon...

[TravelinJhwkFan]

Pull 


10xbar

10x135

10x225

6x276

3x315

3x315 

3x315


V Bar Cable Rows - 3 count hold at squeeze 


15x105

14x105

15x105


Lat Pulldowns/Front Pulldown


14x120/12x50

15x112.5/14x47.5

15x112.5/13x47.5


Incline Curls/DB Shrugs 


12x25/10x100

10x30/10x100

10x30/11x100


Dropset Straight Bar Curls


3x105 and 6x85 and 11x65 and 13x45 and 17x 25


Bent Over ROW Machine Dropset


4x125 and 6x100 and 9x75 and 15x50 and 20x25


Great session. Getting back into the swing of eating and the last two sessions showed it (didnt log yesterday's push). Looking forward to the gains.

[TravelinJhwkFan]

Squat 

10x135

10x185

5x225

2x275

3x275

1x315 fuk....


3x245 and 9x195 and 13x145 and 17x95


73 reps


I also did some calf work and glute bridges, but most of all,  I did some form work on  conventional DL's, with a guy that has great form. I feel more confident in my previous form but also corrected some small issues I had. It messed up my leg day,  but totally worth it,  as I'm going to start going heavy volume, soon. 

[NickelArse]

Update on things.

I've been training, but because of a serious lack of energy, I've really been struggling. A few weeks straight on the road and serious cutting the last couple weeks, really took their toll on me. Im down to 182 as of this morning and so ends my cut. I only went this long because of the Biggest Loser contest I was in. Didn't take it too serious until my basement flooded, and the winnings would come in handy. I placed second (by 0.5% lost body mass) but the guy that won, really tried and actually needed to lose the weight.

I'll get back to logging soon...

feels bro, cutting (well maintaining my lost weight) has been a bit of a struggle and training becomes a chore instead of a pleasure.

I've also been struggling with alergies for the last 3 weeks and waking up with a sore throat every morning isn't too much fun.

On the plus side I've shaken off the alergies and training's fun again so should be smashing it from her on in

Pull 


10xbar

10x135

10x225

6x276

3x315

3x315 

3x315

also what exercise is this? Barbell rows?

[TravelinJhwkFan]

feels bro, cutting (well maintaining my lost weight) has been a bit of a struggle and training becomes a chore instead of a pleasure.

I've also been struggling with alergies for the last 3 weeks and waking up with a sore throat every morning isn't too much fun.

On the plus side I've shaken off the alergies and training's fun again so should be smashing it from her on in



also what exercise is this? Barbell rows?

Yeah, I lurked your log the other day and saw you were struggling. Allergies can really take it out of you. Hopefully they're gone soon (I haven't had any allergy issues so far this year, fingers crossed).

Those were DL's, sorry. Yes I worked then two days in a row now and might pull again tonight, because I somehow twisted my days around, as I should be pulling the day after legs.

[TravelinJhwkFan]

Pulls


DL's 


10x135

10x185

5x225

5x275

5x315

5x315

4x315


BB rows


10x95

10x115

10x135

10x135


Lat Pulldowns/DB Curl


12x110/10x35

12x110/10x35

12x110/10x35


Inverted row with feet in 18" box


9

9

8


Single armed lat pulldown/curl back against wall


10x90/10x55

12x80/10x55

16x60/10x55


Cable Rows Dropset


6x100 and 12x75 and 17x50 and 25x30


Good session. The DL assistance I received last night,  helped tremendously. I look forward to seeing the gains. One of my better feeling sessions in a while. 

[TravelinJhwkFan]

Push


BB bench


10xbar

10x135

8x185

4x225

4x225

1x255

1x255


Kneeling BB Presses/Pullups


12x95/8

9x115/6

5x135/-


BB upright rows


12xbar and 12x65 and 8x85

9x85 and 12x65 and 16xbar


Tricep Pulldowns/lat raisesx12.5/Front raisesx12.5


16x40/12/12

13x50/12/12

11x60/12/10


Overhead Rope Extensions


12x40

8x50

9x45


Klokov Presses


8x75 seated

9x75 standing

9x75 seated 


Iso Press machine dropset


7x100 and 7x75 and 12x50 and 15x25 and burnout with no added weight


Iso  shoulder press machine dropset


12x40 and 12x30 and 10x20 and 15x10 and burnouts with no added weight


Fuark. Great session. Lifted mid morning,  maybe that was the difference. Regardless,  felt strong and everything moved fairly well. 

[TravelinJhwkFan]

Squats


10xbar 

10x135

10x135

10x135

10x135

50


Squats with band around knees like a slingshot


10x135

10x155

10x155

10x135

40


Front Squat Freemotion Machine


10x100

10x140

6x200

26


116 squats 


Iso lateral Cable hamstring curls 


10/10 x 20

10/10 x 30

9/9 x 40


Seated calf raises/Dorsiflexion


18x90/ 10/10x25

20x90/ 12/12x25

20x90/ 15/15x25



Good volume type session. The Isolateral hammer curls are getting me good, so definitely going to keep them in the routine. 

[TravelinJhwkFan]

Pull


 Incline Bench Barbell Rows/Behind the back shrugs


15xbar

10x135

10x135

10x135/12x105

10x145/12x105

10x145/10x105


Lat Pulldowns/Upright Rows 


10x110/10x95

12x110/9x95

11x110/10x85


Isolateral Cable Rows/Lumbar Hyperflexion 


15x60/15x60

15x70/12x70

15x80


Rollouts/Leg Lifts w 20lb db/BB Curls


10/9/10x55

10/10/12x55

10/10/12x55


DB Shrugs


10x85

10x85

10x85 and 10x50 and 10x40 and 10x30


DB Curls Dropset


12x35 and 12x30 and 10x25 and 10x20 and 11x15 and 10x10 and 13x5


Great session. Skipped DL's because I needed it after three consecutive days earlier this week. The rows are nice leaning on the bench. It takes any core pull out of it and get a real nice concentrated squeeze. 

[TravelinJhwkFan]

Push


DB Presses/Flyes


15x30/10x10 @ 90

15x30/10x10 @ 90

15x35/10x10 @ 90

14x40/10x10 @ 90



 Pause Incline BB


10xbar 

10x135

10x135


Pause Decline BB


14x135

10x185

6x205


Barbell bench Dropset


1x245 and 3x195 and 7x145 and 15x95 and 29xBB


Isolateral Shoulder Dropset 


10x50 and 10x40 and 12x30 and 13x20 and 17x10


Overhead Tricep Dropset


7x55 and 7x45 and 10x35 and 13x25 and 18x15


Face Pulls


15x15

15x25

12x30

10x30

Feel good session of the week.

[phoenix91]

Nice #'s. How have you been? Long time no speak man. Anything new?

[TravelinJhwkFan]

Legs


 Laying Down Hamstring Curls


15x60

14x80

14x80


Leg Extensions


15x70

15x90

15x90


Squats


10xbar

10x135

10x135

10x185

5x225

5x225


Stranding Calf Raises/R Dorsiflexion/L Dorsiflexion 


15x225/15/15 x 25

15x225/12/12 x 35

13x225/12/12 x 35


Barbell Bench Press


15x135

5x185 pause

3x225 pause

1x250 tng 


Glute Machine 


10x50

10x70

10x110

Blah. Should've just stayed in the hotel. Woke up at 0300 central time. Trained at 1800 after traveling and working all day. Guess, at least I showed up. Squats are a fukkin joke in running shoes, but they're all I brought. Tomorrow will be a better day.

[TravelinJhwkFan]

Nice #'s. How have you been? Long time no speak man. Anything new?

All is well. Super busy with work. When I'm not working at work, I'm working in the basement. Next weekend I'll start reconstructing it. Busy busy busy.

[TravelinJhwkFan]

Push


Presses


18x20 @ 90

12x30 @ 90

12x40 @ 90

11x50 @ 90

10x50 @ 90

10x55 @ 7

10x55 @ 7

10x65 @ 5

10x65 @ 5

12x65 @ 3

10x75 @ 3

8x75 @ 1


Barbell flat


10x135

8x185 pause

3x225

3x225


Klokov Press


15xbar

8x95

6x95


Lateral raises


3x10x12.5


Front raises


3x10x12.5


Rear Delt - red band rev Flyes


3x15xband


Great feeling session and I actually remembered to log it. Pulled DL's yesterday but forgot to log. Starting to get bored with training. Going to have to do something to get back into it. Probably because I have so much going on lately, so maybe it'll work itself out and I'll be good.

[TravelinJhwkFan]

Pull


DL's/Pull ups 


15xbar

10x135/8

5x225/6

5x275/5

5x315/5

4x1x375


Lat Pulldowns/Stiff Arm Pulldowns


15x100/14x40

14x120/13x50

8x140/11x50


Straight Bar Cable Rows/BB Curls back against wall


9x120/10x65

11x100/10x65

12x100/9x65


Upright rows 


10xbar and 10x65 and 8x85 and 3x105

4x105 and 8x85 and 11x65 and 14xbar


Great session. That's it. Felt a little better than I have recently.

[phoenix91]

All is well. Super busy with work. When I'm not working at work, I'm working in the basement. Next weekend I'll start reconstructing it. Busy busy busy.

nice man! are you still traveling on the roads or are you in an office now? how's Mrs.'s J and the lil J's? lol
You are still putting up solid numbers broksi. just maintaing atm?

[TravelinJhwkFan]

Legs -

H. Supposed to squat today. Instead, I completed a 5k in 50 minutes....with my son on my shoulders. Core is shot.


So instead, I'm doing an arm day that would make uncle rusty jealous.