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  1. #91
    Registered User tjoe's Avatar
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    Shoulder day

    Smith shrugs (behind the back)
    90 x 20
    180 x 15
    270 x 10, 10, 10
    *1 plate, 2plate, 3... weight dosen't include the bar

    Reverse pec dec
    60 x 15
    80 x 12
    100 x 10, 10, 10

    Seated db press
    40s x 20
    70s x 12
    90s x 7, 7, 7
    *OK for the third move. would have liked sets of ten but then it's never been my forte.

    db side laterals
    25s x 4 sets of 15 reps
    *clean and smooth, no motion.

    Good day, nothing spectacular. Carbs are down until Sunday so I'm not expecting any records just good training and I accomplished that.
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  2. #92
    Registered User tjoe's Avatar
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    Arm Day

    Alt db curls (standing)
    25s, 35s, 45s, 55s, 65s
    All for sets of 10 reps. The 65s had a little lean to them for the last 2-3 reps.

    Pressdowns
    80, 120, 160, 200, 240
    Again all sets of 10 reps.

    Single arm preacher curls
    35 x 3 sets of 12 reps

    Overhead ez bar extensions
    70 x 20
    90 x 15
    110 x 13

    *the following 2 moves were done alternating 21's and dips*
    for 21s straight bar 65lbs.

    dips just bodyweight 21 reps each set (why not?)

    3 sets of each of those

    OK pump due to low carbs (I think). Joints felt great. Happy with that day overall. Diet is going well. Cheat meal tonight but I am getting leaner and my strength isn't dropping too much for me to worry about.
    Last month = 211.9 @ 19.6%
    This month = 213.4 @ 18.7%
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  3. #93
    Registered User tjoe's Avatar
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    Back Day

    Went to a Golds down in CT with my freind from school. So we basically just went by feel. It was my scheduled back day and he didn't mind one way or the other so back it was.

    Close grip pulldowns
    80 x 15
    120 x 12
    160 x 10
    200 x 5-6 and 2 forced
    200 x 4-5 and 2 forced

    Barbell rows (overhand)
    135 x 8
    225 x 8
    315 x 10
    315 x 10

    Hammer Strength Row (different from my gym)
    1plate
    2plates
    3plates
    4plates
    all for sets of 10 reps, one arm at a time
    *Really liked the feel of this machine

    Deadlifts
    135, 225, 315 all for triples
    405, 495 for singles
    585 missed!!! Over the knee too! That's never happened. Only thing I can say is lots of work beforehand (usually start with deads if I'm going heavy) and late night last night for the big Labor day bash.
    405 x 10 as punishment for not getting the 585!! No rest between the miss and these... only to strip 2 from ea. side.

    Hammer Pulldowns (same as my gym)
    plate and a quarter on each side.
    2 sets of 15 for a good stretch after the deads.

    Great day, was smoked when I left and I'm sore now!
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  4. #94
    World's Strongest Model b~rad's Avatar
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    one strong mofo
    STRONGMAN Competitor

    weighted pull ups- 100X5 Wide grip70X8
    weighted dips-135X4 125X6
    Deadlift-585
    Farmers hold-295 each hand X32sec
    cg incline-265

    32 full range pull ups
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  5. #95
    Registered User tjoe's Avatar
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    Never strong enough though...
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  6. #96
    KNEES GO PAST TOES GoJu's Avatar
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    Originally Posted by tjoe
    Never strong enough though...
    like this attitude, good training man, I gotta come back here for heavy compounds!
    'Prior to the Department of Education, there was no illiteracy'

    - Stizzel
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  7. #97
    Registered User tjoe's Avatar
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    Chest Day

    Not so good on tuesday after back on monday.

    Bench bar x 20
    135 x 10
    185 x 5
    225 x 3
    275 x 3
    315 x 1
    355 x 1 and a forced rep... wanted a triple
    295 x 7 and a forced rep... wanted 8 clean

    Incline barbell
    135 x 8
    185 x 6
    225 x 4
    275 x 2 and 1 forced stripped to 185 x 10

    Inc db press
    60s x 20, 16, 17, 15

    Not so great today.
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  8. #98
    Registered User tjoe's Avatar
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    Leg Day

    A little twist.
    45 degree sled (seat all the way back, feet close and in the middle of the pad)
    1 plate x 15
    2 x 15
    3 x 15
    4 x 15
    5 x 2 sets of 15 reps
    Heres the twist: before EVERY set I did 20 reps on the leg ext with 50lbs. Light , I know but very controlled to get the blood into the quads before the sled. HUGE pump.

    Hammer strength Kneeling leg curl
    25 x 3 sets of 15 slow and controlled
    *Haven't done thes for a looong time. Normal weight is 75 but I like to work into it.

    Prone leg curl
    100 x 3 sets of 15 reps

    Calf raise on the v-squat
    2 plates a side
    5 sets of 10 reps

    Great day. I did the press that way because my back is still sore from Monday. This way I killed my quads but didn't have to go super heavy or squat. Lots of volume on the hammies also felt great.
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  9. #99
    Registered User tjoe's Avatar
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    Shoulder day

    Shrugs
    135, 225, 315, 405, 495
    all for 1 set of 10 reps each

    Smith Press (front)
    90 x 8
    140 x 5
    180 x 3
    230 x 5, 6

    Rev pec dec
    60 x 12
    90 x 12
    120 x 12
    150 x 10
    120 and 150 were done single arm

    db side laterals
    30s x 10
    40s x 8
    50s x 8 ugly
    35s x 12 pretty

    Machine overhead press (different angle than the smith)
    rack (200) x 14 + 1 forced rep

    Great day!! Shoulders are lit, joints feel good.
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  10. #100
    Registered User tjoe's Avatar
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    Arm Day

    Barbell curl
    bar x 15
    65 x 15
    85 x 15
    105 x 10, 10

    Pressdowns (straight bar)
    50 x 15
    70 x 15
    90 x 10
    110 x 8

    Alt db curls (standing)
    40s x 12
    50s x 12
    60s x 8

    Overhead ez bar ext
    70 x 12
    90 x 10
    110 x 15

    Vertical preacher curls (ez bar close grip)
    70 x 10, 9, 8

    Close grip bench press
    135 x 15
    225 x 9, 9

    OK day of arm training. Body weight is currently down to about 208 and I taped the arms after training and they were still 18 with a so-so pump. Strength is definitely down with the lower calories but not enough for me to panic about it. I'm losing my gut and keeping just enough strength to stay with it for a while.
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  11. #101
    Registered User tjoe's Avatar
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    Back Day

    Wide grip pulldowns
    50 x 15
    100 x 15
    150 x 10
    200 x 10, 10

    Corner rows
    2p x 10
    4p x 10
    6p x 10, 10

    1 arm db row
    80 x 10
    100 x 10, 10
    *used body for support not a bench

    high cable pullovers SUPER SET with Hammer Strength pulldowns
    100 x 12, 12 (on pullover)
    plate and a quarter x 10, 10 (on hammer)

    Great day, lats were lit up. No pullin' so I can squat (hopefully strong) on Wednesday.
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  12. #102
    Registered User tjoe's Avatar
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    Chest Day

    Flat bench
    bar x 15
    135 x 15
    185 x 10
    225 x 10
    275 x 10, 9

    Inc bench (pretty steep)
    135 x 10
    225 x 6, 7 and a forced rep, 7

    Inc. db press (lower than inc bench)
    90s x 10, 10
    70s x 12

    AGAIN!! Weak day! Last night 206.4lbs. I kept pretty good strength for about a month but now it's droppin' quick. Not so sure I like that. I am getting leaner, I am doing cardio so everything is on track... I just don't think my head is going to allow me to lose much more strength.

    I'm thinking about going after the bench again. I'm thinking about keeping the diet clean, just more food. I'm thinking about dropping the cardio (or at least less). I'm thinking about going to a different split. UUGGHHH!

    I do this at least twice a year. I get strong, but then don't like the extra gut. Then I get leaner, but don't like the loss in strength.

    What to do, what to do.......
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  13. #103
    vascularing defination Newbtime's Avatar
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    Originally Posted by tjoe
    I do this at least twice a year. I get strong, but then don't like the extra gut. Then I get leaner, but don't like the loss in strength.
    Rofl... Same **** here man,

    I start geting lean... But then I don't get strong quick enough... So I go on a crazy bulk and gain 15 lbs in a month... then I don't like the fat either.. haha..
    Kinda what im do'in now is just eating alot of good food... And trying to loose weight SLOWLY... Doesn't effect my strength IMO.

    One question though... Wheres the squats? Still chasin 6 plates?
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  14. #104
    Registered User tjoe's Avatar
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    455 for a triple a few weeks ago. If I start gettin' heavier than I'll be all over it. When I'm lighter I don't squat AS much cause I like movin' weight and that's hard when I'm a light weight!! HAha!

    I should follow my genetics. I've never had a six-pack... ever! But I can get strong and relatively big. My buddy has ALWAYS had a six-pack but would get squashed like a grape under a 405 squat... and forget about deads.

    ssiigghghgh.... time will tell.
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  15. #105
    Registered User tjoe's Avatar
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    Leg Day

    Prone leg curl
    50 x 20
    100 x 15
    150(stack) x 10
    175 x 10, 10

    Hammer Strength kneeling leg curl
    25 x 10
    50 x 10
    75 x 10
    *these are one leg at a time

    45 degree sled
    4 a side x 10
    6 a side x 10
    8 a side x 10
    *Real deep, bottomed out most reps.

    Hammer v-squat
    1, 2, 3, 4, 5, 6 on each side
    all for 1 set of 10 reps
    DEEP, hit bottom on most reps (NOT bounced, just touched)
    Feet were also very low and about 4-6 inches apart (lots of quad)

    Legs were lit!!! No free weight squats because the guy I trained with did deads yesterday so I wanted to take a little stress out of the back. Still a great day.
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  16. #106
    Registered User tjoe's Avatar
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    Shoulder day

    Shrugs
    135, x225, 315, 405, 405
    all for sets of 15 reps

    Reverse pec dec
    60 x 12
    90 x 10
    120 x 8 and 2 half reps, 7 and 3 forced reps

    seated db press
    60s, 70s, 80s, 90s, 100s
    all for sets of 5 reps

    Machine press (front, neutral grip)
    200(stack) x 15
    235 x 10

    Great day of training. Joints felt real good today. Arms tomorrow and then it's down to a more basic split with some heavy weight. We'll see how things go next week.
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  17. #107
    Registered User tjoe's Avatar
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    Arm Day

    Str8 bar curl
    bar, 56, 85, 105
    all for a set of 15 reps TIGHT!!

    EZ bar nose breakers
    70 x 15
    90 x 3 sets of 15 reps also TIGHT!!

    Seated db curls (not alternating)
    40s x 3 sets of 15 reps

    Pressdowns str8 bar
    150(stack) x 3 sets of 15 TIGHT reps

    Preacher curls (ez bar, close grip)
    70 x 15, 15
    ALTERNATED WITH
    Overhead db ext.
    90 x 15, 15

    Great day! Took 1 serving of BSN cellmass before and 1 serving after and my arms were ... u guessed it TIGHT!!! Felt real good today. My left elbow has been bugging me a little for about 3 weeks now and I felt it on the preachers. Since I won't have a specific ARM day for a while, we'll c if it goes away.
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  18. #108
    Registered User tjoe's Avatar
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    OK so today is the start (again) of trying to get my weight up (both bodyweight and bench/squat/deads). Every year I eat far too much sh*t and I gain too much in the middle (obviously).

    I'll be keeping the majority of my reps quite low with heavy weight and only doing a minimal amount of exercises each day. This approach has worked well for me in the past so I won't fix what ain't broke.

    I need to put the most effort into my bench as it's always been my weakest lift. The squats and deads seem to come back quicker.
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  19. #109
    Registered User tjoe's Avatar
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    Monday - Push

    Flat bench (arch)
    bar x 10
    135 x 5
    185 x 5
    225 x 3
    275 x 3
    315 x 3
    325 x 3
    335 x 3

    Dips
    me x 5
    45 x 5
    90 x 5
    115 x 5
    *These went better than I was thinking. I havem't used weight on them for a long time and they felt good today.

    Quantum Overhead Press
    200(stack) x 15, 15, 10

    Good first day! Can't wait for those benches to get heavier!!
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  20. #110
    Registered User tjoe's Avatar
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    Tuesday - Pulling

    Reverse pec dec
    40 x 10
    70 x 10
    100 x 10
    130 x 6.5, 6.5 Couldn't get 7 all the way back, but close.

    Pull-ups (underhand grip, about shoulder width)
    me x 5
    25 x 5, 5, 5 These were harder than I thought. Good thing I'm getting into them because I should see some good improvement if I can work up the weight in this exercise. Reps are going to be kept low though. I'd rather bump up th weight.

    Deadlifts
    245 x 3
    335 x 3
    425 x 3
    515 x 1
    565 x 1
    My deads went right down the sh*tter! I did these last because I knew I wouldn't want to do anything else if I started with them. They will have to be a mainstay for a while to get them back up to par.
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  21. #111
    Registered User tjoe's Avatar
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    Thursday - Pushing

    Inc bench
    bar x 15
    135 x 5
    185 x 5
    225 x 5
    275 x 2
    295 x 1
    315 x 1
    275 x 4 + a forced rep

    Smith behind the head shoulder press
    90 x 10
    140 x 10, 10
    90 x 15

    Close grip bench
    135 x 8
    225 x 5
    275 x 4 + 1 forced rep
    right into dips after the 275 and got 15 for a final pump

    OK day. Trained late, 7 o'clock. And my stomach was killing me. So to get through what I did was good. I wish I had felt a little better because training wise, I felt tight (in a good way) and strong.
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  22. #112
    Registered User tjoe's Avatar
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    Friday - pullin'

    Wide grip pulldown
    80 x 15
    120 x 15
    160 x 12, 12
    100 x 15 *stayed very tight and really squeezed my back, hence the light"ish" weight on these.

    Hammer Iso row
    top grip, palms down, toward the inside
    45 x 15
    90 x 10
    135 x 10, 10
    switch to neutral grip and one arm at a time
    180 x 10, 10

    EZ bar curl (close grip)
    70 x 10
    90 x 10
    110 x 3 sets of 10 reps

    Shoulder horn rotator cuff
    10s x 15, 15, 15

    Lats felt swollen. Good day overall.
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  23. #113
    Registered User tjoe's Avatar
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    Saturday squats

    bar x 10
    95, 135, 185, 225, 275 all for 1 set of 5 reps
    315, 365 both for 1 set of 3 reps
    405, 455 and 475 all for 1 single
    ALL of the above were done with feet wide and down to the safety bars.
    225 x 20 reps at the end, done with a close stance.

    Body masters rotary calf
    130 x 15
    240 x 15, 14, 12 and one final set on the floor for a quick pump... 20 reps.

    Done! That's it for today. Just trying to get back into the weight on my squats. That 475 was HEAVY today, but went up with no "inconveniences". Next Sat I'll get some reps.
    Last edited by tjoe; 09-24-2006 at 09:44 AM.
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  24. #114
    Gripper Grinder Chrisx9118's Avatar
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    Damn nice 475 squat man.

    Im sure that 225x20 will be hurting you tommorow =)
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  25. #115
    MONSTER! ukstrongman's Avatar
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    Thumbs up

    great work on that 475 dude!

    DOMS is definately in order tomorrow!
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  26. #116
    Registered User tjoe's Avatar
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    Sunday

    YEP!
    they hurt worse by the hour... haha!
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    Gripper Grinder Chrisx9118's Avatar
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    Damn I hadnt seen your 335x3 bench man. Thats damn good. 565x1 on deads is bad for you? What is your best or current 1 rep max on deads?
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  28. #118
    Registered User tjoe's Avatar
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    Thanks chris! 335 isn't good for me either! I'm workin back up.
    My best dead ever was 655. Heres the vid:
    http://video.google.com/videoplay?do...rainer+joe+655

    On bench I hit 410 once. This past winter I was tripling 375.

    Many people don't realize you can't Maintain a "peak". So I'll be trying to get those numbers back this winter and crack into some new territory!!
    Thanks for checkin out the journal. Hope it helps a few people out somehow.
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    Nice job with that video man. Real strong.
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  30. #120
    Registered User tjoe's Avatar
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    Chris - thanks again!

    Monday - pushin'

    Bench
    bar x 20
    135, 185 x 5
    225, 275 x triples
    315, 350 and 355 all for one set of doubles.
    *Real happy with the benching today. 350 for a double was the goal. It didn't feel too bad so I went 355 and got a double there as well. So I beat my own goal for the day by 5lbs.

    Dips
    me x 5
    60 x 5
    120 x 8 reps
    *Big improvement over last week. Only got 115 x 5, so up 5 and added 23 more reps...SWEET!

    Quantum overhead press (palms forward)
    235 x 12, 11 and a half
    200 x 12
    *Again great compared to last week.

    Fantastic day all around! Low volume but good weight on everything and most importantly all the lifts took a big jump in the right direction!
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