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  1. #31
    Registered User tjoe's Avatar
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    Deadlift Day

    45 Degree Sled
    2plates x 20
    4plates x 15
    6plates x 10
    8plates x 10

    Partial Deads from just below the knee
    225 x 5
    315 x 5
    405 x 3
    495 x 3
    585 x 1
    635 x 1

    Hammer Strength Iso Lateral Row
    1plate x 20
    2plates x 15
    3plates x 12, 12

    EZ Bar Curl
    70 x 10
    120 x 12, 12

    OK day for training at 5:30am! That’s why I did the sled first today. Wasn’t ready to pull any weight just yet. Everything felt OK, no great strides today just good all around.
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  2. #32
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    Impressive numbers on the partials.
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  3. #33
    Registered User tjoe's Avatar
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    Arm Day? Yep arm day today… haven’t had one of these for a while!

    Alt db curls
    25s x 15
    45s x 10
    65s x 8
    70s x 6

    Pressdowns
    100 x 15
    150 x 10
    200 x 10, 10

    Barbell curl
    65 x 10
    85 x 10
    105 x 10, 10

    Skull Crushers
    70 x 15
    90 x 15
    110 x 10, 10

    Rope Curls Super Set with Overhead cable ext
    curls x 100 x 2 sets of 20
    exts x 140 x 2 sets of 20

    Great day of volume for a change. Arms felt great. Will go back to my normal thing on Monday but the change was needed.
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  4. #34
    MONSTER! ukstrongman's Avatar
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    Thumbs up

    very impressive numbers man. F*cking amazing bench presses.
    Sam Parker
    First British lifter to total 1000kg raw
    420kg squat/260kg bench/340kg pull
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  5. #35
    Registered User tjoe's Avatar
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    Thanks a lot UKS!
    I consider my bench to be my weakest link so it's nice to get the compliment. I have to bust my @ss to keep it around 400. I'd love to see the fifth plate on there some day. You never know I guess...
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  6. #36
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    Originally Posted by tjoe
    Thanks a lot UKS!
    I consider my bench to be my weakest link so it's nice to get the compliment. I have to bust my @ss to keep it around 400. I'd love to see the fifth plate on there some day. You never know I guess...
    i have been to your site bro, seen some of your lifting pics, most impressive.

    i reckon 495 is an achievable goal for you raw, and i reckon it would be pretty easy for you shirted (even in short term).
    Sam Parker
    First British lifter to total 1000kg raw
    420kg squat/260kg bench/340kg pull
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  7. #37
    Registered User tjoe's Avatar
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    Bench Work 2

    Steep Inc. Smith Press (slightly wider than shoulder width)
    90 x 15
    180 x 10
    230 x 3
    250 x 1
    270 x 1, 1
    180 x 12
    *Did not include the counter balanced bar in the weight.

    db Side Laterals
    20s x 20
    30s x 15
    40s x 10, 10

    Quantum Overhead Machine Press
    150 x 20 Just for some blood and volume in the shoulders

    Barbell Shrugs
    225 x 10
    315 x 10
    405 x 10, 10

    Great day, everything felt strong. Happy with the 3 plates on the smith. Because I did arms on Friday I avoided any direct tricep work. The Smith hit a good combination of Upper chest, front delt and a lot of tricep (sounds like it would help a bench...).
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  8. #38
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    i like the high reps on lateral raises. I used to do high reps in shoulders and found it the best in size capacity.

    and HEAVY BB shrugs, looking real good
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  9. #39
    Registered User tjoe's Avatar
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    Squat Day

    Seated rows (neutral grip)
    100 x 15
    150 x 15
    200 x 15
    250 x 15 (stack)
    295 x 6 and 2 ugly (stack + 45)

    Squats
    135 x 3
    225 x 3
    315 x 3
    405 x 1
    475 x double

    Leg Curl (prone)
    150 x 20 (stack) just for some blood in the hammies

    Alt db curls (standing)
    50s x 2 sets of 12
    75s x 6

    OK day considering I didn't sllep well at all. I should have waited til Thursday but ... I didn't. Unhappy with squats but everything else felt great.
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  10. #40
    Registered User tjoe's Avatar
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    Bench Day

    Bench (middle finger on ring)
    bar x 15
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 1
    365 x 1 and a forced rep
    315 x 6
    225 x 17

    Inc Iso Lateral Hammer Strength Press
    2 plates a side x 10
    3 plates x 10, 9

    Overhead Ext. EZ bar Close grip
    70 x 20
    90 x 15, 15

    Reverse grip pressdowns
    80 x 4 sets of 20 reps

    Good day nothing spectacular.
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  11. #41
    Registered User tjoe's Avatar
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    Chest and Back day

    Incline bench press
    bar x 20
    135 x 15
    185 x 12
    225 x 5
    275 x 5
    295 x 2 *Not bad since I haven't done inclines for a while.

    Front Pulldowns wide grip
    100 x 15
    145 x 12
    190 x 10, 10

    Incline db press (slightly higher than the other inc)
    80s x 15, 15 and 11

    Seated rows close grip
    220 x 10
    295(stack) x 8, 8 *little motion on these, but good squeze and good negatives.

    EZ bar Pullovers (straight arm)
    70 x 12, 12

    Great day today. Good feel and if time were not an issue I would have skipped the pullovers and done one more move for chest and one more for back. Great feel on everything though, and still went heavy on rows and a press.
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  12. #42
    Registered User tjoe's Avatar
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    New Split

    Going to 4 days instead of 3.

    Monday - Chest and Back
    Tuesday - Legs
    Wednesday - Cardio
    Thursday - Shoulders
    Friday - Arms
    Weekends - Cardio

    Like the recuperation I get from 3 days but I miss a few motions, like more direct shoulder work and upper chest work. This will still allow me to get my cardio in on 3 days a week also. As much as I dislike cardio I do like my resting heart rate to be in the 40s.
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  13. #43
    Registered User tjoe's Avatar
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    Leg day

    45 degree sled
    2plates x 20
    4 x 15
    6 x 10
    6 + 100s x 6
    7 + 100s x 4

    Leg extensions
    100 x 15
    150 x 15
    200 x 15

    Front squats
    135 x 12
    185 x 10
    225 x 8

    Prone leg curl
    150 x 3 sets of 12 reps

    Good leg day. Been hittin the squats heavy for a while so it was time to mix it up. As much as I like the heavy stuff, I do feel that more volume will help the legs as far as growth is concerned. Pehaps a big heavy move first (like press or back squat) then more pressing and front squats and hacks for more reps and volume after the heavy strength move.
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  14. #44
    Registered User tjoe's Avatar
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    Shoulder day

    1 arm reverse pec dec
    50 x 15
    100 x 15
    150(stack) x 8, 8
    80 x 15 with both hands

    Shrugs
    225 x 15
    315 x 15, 15

    Steep inc. press on smith
    90 x 15
    140 x 15
    180 x 12, 12

    db Side laterals
    25s x 15
    30s x 12, 12, 12

    Great day, shoulders felt good. Started with rear delts and shrugs 'cause I feel those would be weak points for me as far as shoulders are concerned.
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  15. #45
    Registered User tjoe's Avatar
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    Arm Day

    Pressdowns (straight bar)
    50 x 20
    70 x 15
    90 x 12
    100 x 10

    Standing alt. db curls
    35 x 15
    55 x 10, 10

    Seated Overhead ez bar extensions (close grip)
    70 x 20
    90 x 15
    110 x 12, 12

    ez bar curl (standing, close grip)
    90 x 15
    110 x 12, 12

    Good day of training considering it was at 8am and I prefer afternoon workouts. Going camping this weekend so I had to get it done early. I also found a gym close to where I'll be and they are open July 4th. Now you know I'm a little nuts! Can't leave out squats just 'cause it's vaca!!
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  16. #46
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    Vacation summary

    So I went camping down in CT this weekend. Great time with my wife and another couple. They got to shop in Mystic and Watch Hill we got to take the bikes... well everywhere! Not a drop from the sky the 4 days we were there.

    We did get our training in and it was pretty good. Didn't write it all down but I can summerize:

    Monday - Chest and Back
    Inc db press...up to the 100s for a set of 10 and 115s for a set of 5(I think)
    Wide front pulldowns...up to 200 for a set of 10-12 no straps
    Flat bench...up to 315 for 3 on the first set and 4 on the second
    Seated row close grip...up to the stack(250) for a set of 15 reps

    Tuesday - Legs
    Back squats...easy warm ups to a single with 495
    45 degree sled... sets of 20 reps starting with 100s and adding a plate each set until I had the 100s and 3 plates a side
    Donkey calf raise machine...no numbers on it but I got about half way down the stack with my weak stick! Never used one of these before and I got a great stretch and even greater pump... I liked it!

    That's it! Good training, Awesome vacation and lots of steaks and chicken. What else could you ask for?
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  17. #47
    Registered User tjoe's Avatar
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    Shoulder Day

    Standing db shrugs
    80s x 15
    100s x 15
    120s x 15, 15

    Seated db press
    40s x 15
    60s x 12
    80s x 10
    90s x 6

    Rear db laterals
    15s x 15
    20s x 15, 15, 15

    Upright rows with ez bar
    110 x 12, 12, 12, 12

    Db side laterals
    20s x 15, 15, 15

    Huge pump today and had nothing left at the end... must have been a good day. Excited about Arms tomorrow.
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  18. #48
    Registered User tjoe's Avatar
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    Arm day

    Reverse grip presdowns
    50 x 20
    80 x 15
    110 x 15
    130 x 15, 15

    EZ bar curl close grip
    70 x 15
    90 x 15, 15

    EZ bar skull crushers
    70 x 15
    90 x 15, 15

    EZ bar Preacher curl wide grip
    70 x 15, 15

    EZ bar overhead ext.
    90 x 15, 15, 15

    DB conc. curl
    25 x 15, 12

    Taped at the end of the workout with a pretty good pump and they were 18.25 inches. I'm OK with that 'cuase they were the same when I was 14lbs. heavier.
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  19. #49
    Registered User tjoe's Avatar
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    Chest and Back

    Incline Bench Press
    bar x 15
    135 x 12
    185 x 10
    225 x 8
    275 x 4, 3 and a forced rep
    *Horrible... bad eating this weekend as in not enough. Just a while ago I got 315 for a double so 275 should have been an easy 6-8.

    Wide grip pulldowns
    100 x 10
    150 x 10
    200 x 8, 8

    Incline db press (slightly higher than the Inc. bench)
    80s x 12
    100s x 10, 7

    Hammer Iso row
    1plate x 10
    2plates x 10
    3plates x 12, 15

    OK day, like I said not enough food for 2 days straight this weekend. Gotta get that under control. I fear leg day tomorrow will not be outstanding either. Have to wait and see...
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    Leg Day

    Horrible as expected.

    Front squats
    bar x 15
    135 x 15
    185 x 10
    225 x 10 *This was ok 'cause my best on these was 225 x 8. The weight is not heavy but I can't get a deep breath due to the bar placement.

    Back squats
    315 x 10
    *and here I nearly died. Felt like it anyway. I know my diet has sucked but this was just ridiculous!!

    45 degree sled
    2plates x 10
    4 x 10
    5 x 10

    Seated calf raise
    45 x 4 sets of 15 slow controlled squeezing reps. These probably felt the best out of the whole workout!

    What a pisser. Sometimes you just have one of those slumps. Back around the holidays I felt unstoppable, now I just keep digging this hole I'm in deeper and deeper. I'm gonna go cook some damn chicken and rice like I should have been all along!!
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  21. #51
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    Shoulder Day

    db side laterals
    20s x 15
    30s x 12
    40s x 10, 10

    standing front barbell press
    95 x 10
    145 x 10, 10
    95 x 15
    *Pretty light I know. I haven't done these for a while and although the shoulders felt good my stability sucked! I've been relying on benches too much.

    Rev pec dec
    70 x 12
    85 x 12
    100 x 10, 10

    SUPERSET upright rows 95lbs. and db shrugs 80s
    3 sets of 15 reps for each move.
    no straps so I had to do db shrugs rather than heavy barbell, thus the superset.

    OK day. starting to feel a little better now that I'm eating better again. Still not taking in enough "clean" carbs though.

    I'd like to try and get all my carbs for the day in by my workout around 1ish. Then just take in meat and veggies. If I take in enough in the AM, it should give me enough energy to train right?
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  22. #52
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    Yeah you should be good for your WO if you take in enough carbs in the morning. I usually have 2 meals of oatmeal (with some splenda and either a banana or protein powder thrown in for taste). Its a good source of carbs and pretty portable so I dunno what your diet is but you might try that. After that for me I might have some bread at lunch or something but the bulk of my carbs comes from the oatmeal.

    Good luck with your diet!
    Total ... what else matters?
    6/10/06 - 665lb
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  23. #53
    Registered User tjoe's Avatar
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    I throw the oatmeal right into my shakes. I know what to eat... I just don't do it. Actually it's time for my shake about now. 1c. oatmeal 1.5c skim milk and 2 scoops of 100%ON Whey.
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    Arm Day

    Reverse grip pressdowns (as a warm up)
    100 x 20
    130 x 15, 15

    Reverse grip bench press
    135 x 10
    185 x 5
    225 x 5
    275 x 3
    315 x 3 and a forced rep then strip to 225 x 8

    Overhead ez bar ext.
    70 x 10
    100 x 10
    120 x 10 then strip to 70 x 12

    Standing alt. db curls
    40s x 8
    55s x 8
    70s x 6 dropped to 40s x 6
    Barbell curl
    95 x 10
    115 x 8
    135 x 6 strip to 95 x 6

    SUPERSET Ronnies and Hammer curls
    30s on both
    2 sets of 15 on both

    Good day. Still feel kind of weak and I weighed in last nite @ 210. Again not many carbs yesterday at all, but clean food. About 120g of carbs this morning before training at around 1:30 or so. Still think I need more (should have had more yesterday). Workin on it!
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    Chest Day

    Supposed to be chest AND back but I was too into pressing and didn't leave time for pulling. I'll throw it in tomorrow with legs... maybe just squats and deads!

    Flat bench
    bar x 8
    135 x 8
    225 x 8
    315 x 4
    365 x 1
    375 x miss then strip to 275 for 9 and 1 forced rep.

    Inc db press
    100s x 8, 8, 8

    Hammer Strength wide chest
    2plates x 8
    3plates x 8
    4plates x 8, 8 and I'm not sure if I did another set, but if I did I got 8.

    Overall OK day. A little bummed about the weak bench but I did reverse grips on Friday so that may have had to do a little with the poor performance. And when I quit goin' heavy on flat it just gets away from me. Time to push it up again I think.
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  26. #56
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    Mixed day

    Deadlifts
    135, 225, 315, 405, 495
    all for sets of 10 reps. Used straps on 405 and 495. The 495 was not as pretty as usual but went fairly well.

    Hammer Strength V-Squat
    -, 2plates, 4plates, 6plates (obviously per side)
    again, all sets of 10 reps. I know some people don't like machines, but I do like this one a lot. I get a great carry over to my normal back squat from this peice. Also it's nice to have the stability of the machine, after pulling 495 x 10 your back gets pretty tight.

    Actually felt great today! Trained late too, 5:30pm. Had the strength, didn't feel too nauseous as Ice Cube once said " I gotta say it was a good day"
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    Species 8472 pprivon's Avatar
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    Nice weight on deads!

    BTW ... is your website down for good or am I just having probs looking at it? I remember watching some of your high-rep deads and I can only find a vid of your 605 single ... any chance you got some others online?
    Total ... what else matters?
    6/10/06 - 665lb
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  28. #58
    Registered User tjoe's Avatar
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    Thanks for the compliments. I used to be able to do that minus the straps! I'll get there again!

    http://video.google.com/videosearch?q=trainer+joe a few different ones

    http://video.google.com/videosearch?q=trainer+joe+455 455 for reps

    Yeah, the site is down. My brother in law set it up for me and it was a year deal. I'm not to into how to keep those things running and apparently the year is up. He had all the passwords and contacts and so on, so I don't even know who to contact to renew it and continue the payments! He just got too busy with work and women and the site got lost in the shuffle.
    Last edited by tjoe; 07-20-2006 at 11:30 AM.
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  29. #59
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    Shoulder day

    Smith behind the head
    50 x 12
    100 x 10
    150 x 10
    170 x 6
    150 x 10 strip to 100 x 7 strip to 50 x 12

    Reverse pec dec
    50 x 10
    70 x 10
    90 x 10
    110 x 10, 10

    DB side laterals
    20s x 15
    30s x 15, 15

    Quantum overhead press (front neutral grip)
    100 x 10
    150 x 10
    200 x 10, 10

    Cable uprights directly into shrugs
    stack(150) x 3 sets of 15 reps on each move.

    OK day today. Oddly enough I've been eating well, so my training is starting to feel better but my chest still hurts from monday and my back is still sore from tuesday. That's why I stayed away from heavy standing barbell presses and heavy shrugs today.
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    Arm Day

    Reverse grip bench press
    135 x 10
    225 x 8
    315 x 3, 3

    Barbell curl
    95 x 10
    115 x 8
    135 x 8
    Pressdowns (shoulder width grip)
    70 x 10
    90 x 10
    110 x 10

    Alt. db curls
    50s x 8
    60s x 6
    75s x 5

    ez bar overhead ext.
    90 x 15
    110 x 12
    120 x 9 and a forced rep

    cable preachers ALTERNATED with rope pressdowns
    80 on preachers, 70 on pressdowns
    3 sets of 15 on curls and 3 sets of 20 on p-downs

    Great day of training! Real good pump, decent weight in the beginning and then some good reps at the end... Great day.
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