Can No Longer Resist the Heavy!

[tjoe]

Rope p-downs warm up
30 x 20, 20

Alt db curls
20s x 10
40s x 8
60s x 6
80s x 5 *Didn't feel as great today. Still pretty good to most people but I wasn't so thrilled with 'em today.

Str8 bar preacher
65 x 12
85 x 12, 12, 12

Cross body hammer curls
30s x 12, 12, 12
*These seem to cramp up my left arm like crazy, so I keep them a bit lighter and go a little slower than my norm. 12s were just right.

Nose breakers
70 x 12
90 x 10
110 x 9, 9 *Whoa! That was heavy!

Rev grip p-downs
100 x 15
130 x 12
150 x 12, 12 *felt GREAT

Elbows out ext.
40s x 12, 12, 12 *better groove than the 2 sets I did last week. Gotta keep these in the rotation.

Good day. Joints hurt a little bit.
Goin for a nice cheat meal tonight at a new(ish) Italian place that everybody is raving about. Not sure what I'm gettin yet but I'm sure it'll be delicious!!

[tjoe]

Cardio
Did an unexpected 60 minutes on the recumbant lifecycle this afternoon.
did the hr mode set at 120 bpm
man, that hour really dragged today, but, I'm on a mission!!

[tjoe]

This weeks averages: 196.3 @ 15.6%

What it means:
weight.......down......1.0lbs
BF%..........down......0.3%
Fat...........down......0.75lbs
Muscle......down......0.29lbs

[tjoe]

Tredmill w/chest strap for HR reading
60 minutes.
3.2 mph
Incline up to 7% at first and then tapered off at 5% to keep HR under 130bpm.
This was a bit more intense than usual. I guess I've been slacking a bit.
So from now on, I guess it's 3.2mph at 5% incline.
Perhaps this will pick up the process a bit...

[tjoe]

Squats
bar x 20
135 x 15
225 x 10
315 x 5
405 x 5
*All with a close stance. The 405 was the widest and that did not go beyond shoulder width. The rest of the sets were with heels maybe 8 inches apart.

Lying leg curl
100 x 10
150(stack) x 10
175 x 6 and 2 short ones, 6 and 2 short ones

RDLs
135 x 10
225 x 10
315 x 10
405 x 8
Pretty good sets, but towards the end I felt more glute than hamstring... still not too bad though.

45 degree sled (feet close and towards the bottom of the pad for more quad)
3 x 10
4 x 10
5 x 10
6 x 12
Felt real good. Heels come up a bit on the lighter stuff, which will put more stress on the knee but I am very aware of that trade off. That's why 6 plates for 12 was just fine.

Pretty good day overall.

60 minutes on the tredmill at 5:30am
3.2 mph @ 5% incline
Little more intensity than I was used to but that is where my HR is around 120ish. I think before I may have been cutting myself a bit short.
We'll see how that works out.

[pprivon]

Impressive squats!!! I'm afraid if I did close stance squats with heavy weight I'd fall over lol.

[tjoe]

Impressive squats!!! I'm afraid if I did close stance squats with heavy weight I'd fall over lol.

HAHA!! Trust me that heavy weight keeps you planted pretty well!

[tjoe]

Incline bench
bar x 20
135 x 10
185 x 10
225 x 10
245 x 6

Incline db press
80s x 10
110s x 8, 7

Pec Dec
100 x 10
150(stack) x 10, 9 + 1 ugly rep

Flat db fly
40s x 10, 10, 10 *slow and steady with a great stretch since I don't remember the last time I did flat flyes. Felt great!

Flat bech
185 x 10, 9

Cable crossover from top pulley down to stomach level
40 x 15, 15

GREAT day. Lots of different angles and motions.
Any real good fans of BBing will recognize this routine from Jays video "bigger, better and beyond". Only difference is I didn't finish with db pullovers... well that and I'm 195 compared to his 280 in that vid

Cardio this am before breakfast.
Tredmill 3.2 @ 5% incline for 30 minutes (cause it fit in my schedule)

[pprivon]

well that and I'm 195 compared to his 280 in that vid

Tsk tsk ... ;-) j/k

Nice workout! Looks like some pretty sweet volume there.

[IronBender800]

Lookin strong trainerjoe!!!

How wide is your squat stance normally?

[tjoe]

pprivon - Thanks bro! The volume did feel real good actually! My training partner was making a bunch of comments about the volume because it is so UNcharacteristic of me. Great day though.

IB800 - Thanks! Wait till my weight starts climbing again! I think I will make some sick progress this time around with the greater attention to my diet. Stance really depends on what weight I'm playing with and what I want out of it. Real big weight:I try and go wide. More quad involvement: I try to stay closer. I would guess average is just past shoulder width. Check out some of these vids. Old but you may be able to see the different positions:
http://www.youtube.com/results?searc...+squat&search=

[tjoe]

tredmill
5 minute warm up
the 40 at 3.2 MPH @ 5% incline.

No weights today.

[tjoe]

tredmill 45 minutes
3.1 mph @ 5% incline
This was at about 10:30 after my shake at 4:45am and my eggs at 9:30ish.
Back training at 3pm today and then work so I'll update that when I get a chance.

[tjoe]

Wide grip chins (real strict)
me x 10, 10, 9, 8, 8

HS iso lateral back
1p x 10
1p + a quarter x 10
2p x 10, 10, 10 (I did these 1 arm at a time, really liked it!)

Corner t-bar rows with quarters for more ROM
75 x 10
125 x 10
175 x 10, 10, 10

Seated row 24" neutral grip
100 x 15
150 x 12
200 x 8 and 2 ugly
160 x 12

Rope pulls from a top pulley at a crossover station (like in Jays vid)
100 x 20, 20 Just going for a real good stretch and a some blood to the muscle

Very good day of training.

[HumanHorrorFilm]

Solid looking back session Tjoe.

I have decided to push abck running Dave's diet for a bit, as i want to hit all my weight goals in my sig first, but my girlfriend is still starting it monday, not really hitting the weights though, just hour of low intensity cardio 5 days a week for an hour, ill keep you updated.

Did you post a new pose video yet? im curious to see how another month of this has treated you

[tjoe]

Not yet bro. I try to do a vid on the first of every month. So next one is due Aug 1st. Since I bumped up my fats last week I platued a bit (although strength is better). However, since 8% is my main goal, I will see how this week averages out and make adjustments if need be. I'll see what happens.

[thorra]

Great workouts as usual, tjoe. I don't think I've seen so much cardio on one page for you. You seriously are a man on a mission!!
j/k

[tjoe]

am - 45 minutes of tredmill, 3.2 mph 5% incline

thorra - You ain't kiddin!!!

Shoulders (bout 3 pm)
Seated db press
30s x 30
50s x 15
70s x 10
90s x 7, 6, 6

1 arm db side laterals
30 x 10
40 x 10
45 x 10, 10 Little motion but that is kinda what these are about. And I felt them, so it's all good!

Smith behind the head (bar weight not included)
90 x 15
140 x 8, 8, 8 + a forced rep

Upright rows
95 x 10
145 x 10, 10, 10

Cutler side laterals
30 x 15, 15, 15

Bentover rear laterals
20s x 15, 15, 15

Well now... that was some volume on shoulder day!! Felt real good though. Since I upped my fats I feel as though I can just keep training. Probably not the best idea but it feels good Again we'll see what this weeks averages come out to be and see what (if any) changes need t be made.

[tjoe]

woke up at 7am and hit the gym
60 minutes on the tred @ 3.1 mph with a 5% incline
Gotta work from noon to 4 so I'll bang out arms then...

[tjoe]

Rope p-down as warm up
30 x 25, 25

1 arm preacher curls
20 x 15
30 x 12
40 x 10, 10, 9left and 10right

EZ bar 21s, shoulder width grip
70 x 4 sets

1 arm db OHExt.
20 x 15
30 x 12
35 x 11left and 12 right, 12, 10left 12 right and 3 more in the left

EZ bar skull crushers (close grip)
70 x 15
90 x 12, 12, 12

1 arm cable curl
30 x 15
40 x 12, 12

Reverse grip pressdown
80 x 15
120 x 15, 15

Very good day of training. Since I had to work from noon to 4 we trained at our gym. Don't get me wrong (I love our gym) however in a small town on a beautiful afternoon, it's EMPTY. Absolutely NO motivation aside from what I provide myself. This is one of the reasons we often travel 40 minutes to another gym. Well, off to eat a big ole burrito and a ton of chips and salsa. I'll update the weeks averages tomorrow.

[IronBender800]

Cheat day or what? Nice workout.

[tjoe]

Well, cheat meal, not a whole day. Just got back from my meal and now I'm gonna go kill that B&J Fish Food in the freezer
and thanks! The workout was pretty good even with the lack of "atmosphere".

[IronBender800]

Man at my gym i prefer it when nobodys there. Lately its been crowded tho even at times when its not supposed to be.

[tjoe]

this weeks averages:
196.3 @ 15.6%
so you don't have to look back...
That is EXACTLY the same as last week!!!
So the good, I didn't go backwards.
The bad I mad NO forward progress last week either.
Not sure what I'll change yet...

[tjoe]

Squats
bar x 20
135 x 20
225 x 5
315 x 5
405 x 5
225 x 20

Lying leg curl
100 x 10
150 x 10, 10, 10


Standing calf raise (all very slow and concentrated)
me x 10
1 at a time x 10, 10, 10
both again x 20

Finished off with 40 minutes on the tredmill
3.2 mph @ 2% incline (since it was after legs)

Good day of training. I would have liked another round of 405 but I knew it would not have been very pretty and you know that's not how I do. SOOO I did the 225 x 20 instead.

[IronBender800]

How are you dealing with this strength loss mentally? It would ****ing kill me!!

Kind of a quick workout tho any reason?

[tjoe]

Strength loss sucks. I know it is all part of the game however and I remember how fast and how strong I got after the last time I tried to cut down (for our wedding). The rebound was INCREDIBLE! So I am looking forward to that point when I get there. AND this time I'll use the right food which should produce even better results.

Yep Quick one today. I have been doing very long workouts lately (like 90 minutes +) and I know this is NOT how I should be training with this diet. The body simply does not have the reserves (carbs/glycogen) to do that kind of training. Thing is... I enjoy training! I really think it would be productive if I reduced my volume.

[tjoe]

6:30 am after morning shake
60 minutes of cardio on recumbant lifecycle
HR mode set at 120

Chest around noon
bench
bar x 20
135 x 15
185 x 10
225 x 5
275 x 3
315 x 1
335 x 1
355 x 1 * I'm alright with it. Last night I weighed in at 194.4 so after 11 weeks of dieting I lost maybe 20lbs. of my bench (I only hit 405 a few times and it was 2+ years ago). So before I started dieting I was around 370-375.

Incline db
80s x 15, 15, 14, 13

Incline db fly (slightly steeper than the press)
35s x 10
50s x 10, 10

That's a ll she wrote. Good day and my chest was lit. Glad I still got the 355 especially since I haven't really been working on it.

[tjoe]

6am before morning shake
60 minutes on the tredmill
3.2 mph @ 5% incline

May do another hour tonight since I have a gap in clients form 5:30-7 anyway and the wife will be busy. What better way to burn some time than an extra round o cardio??

[pprivon]

What better way to burn some time than an extra round o cardio??

Nap? ;-) But thats why I'm starting to become a fat slob haha.

I find it very impressive the amount of cardio you do. Definitely takes a strong will.