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| IronMass Forums TROJAN'S JOURNAL Workout Logs Discuss TROJAN'S JOURNAL in the Bodybuilding Science forums; TREADMILL 3 MPH: 2 minutes 6 MPH: 1 minute 3 MPH: 1 minute 6 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute ... |
12-03-2007, 07:00 PM
| #31 |
| Pro Stature  Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139   |  Tuesday, December 3rd: Cardio & Calves TREADMILL 3 MPH: 2 minutes 6 MPH: 1 minute 3 MPH: 1 minute 6 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 10 MPH: 1 minute 3 MPH: 1 minute 10 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 10 MPH: 1 minute 3.5 MPH: 2 minutes 6 MPH: 1 minute 3.5 MPH: 1 minute 6 MPH: 1 minute 3.5 MPH: 2 minutes Total Time: 30 minutes SEATED CALF RAISE Slow reps, hold 2 second contraction 270x12 270x12 270x12 270x10 LEG PRESS MACHINE CALVES 290x10 290x10 (left leg only) 290x10 (right leg only) SUPERSET: SINGLE LEG PRESS CALVES/SEATED CALF RAISE 290x10 (left leg only) 290x10 (right leg only) 270x10 Seated Calf Raise COLOR CODES: Toes pointed straight Toes pointed out Toes pointed in
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12-04-2007, 02:56 AM
| #32 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Monday, December 3rd: Second Session - Upper Back JUMP ROPE 100 skips ONE ARM CABLE ROW Weight per side 80x10 140x10 150x10 160x10 BENT OVER BARBELL ROW 245x9 245x9 245x6 PULL UP Bodyweight x15 Bodyweight x15 Bodyweight x 14 STRAIGHT ARM PULL DOWN 100x15 100x15 100x15 SUPERSET: JUMPROPE/PULL UPS 100 skips/10 pull ups (bodyweight)
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12-04-2007, 04:20 PM
| #33 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Tuesday, December 4th: Session 1 - Cardio TREADMILL 3 MPH: 2 minutes 6 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3 MPH: 1 minute 10 MPH: 1 minute 3 MPH: 1 minute 10 MPH: 1 minute 3 MPH: 1 minute 10 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3 MPH: minute 6 MPH: 2 minutes 3 MPH: 2 minutes Total Time: 24 minutes Calories Burned: 267 *This morning's cardio was done first thing in the morning after waking up and taking a protein shake.
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12-04-2007, 11:59 PM
| #34 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Tuesday, December 4th: Session 2 - Lower Back & Hams JUMP ROPE 100 Skips DEADLIFT 155x10 245x8 335x5 405x3 425x1 435x1 SUPERSET: SINGLE LEG ROMANIAN DEAD/GOOD MORNING Each leg was done for the listed number of reps on single leg romanian deads 100x10 / 45x10 100x10 / 45x10 100x10 / 45x10 STANDING LEG CURL Weight per leg 90x10 100x10 100x10 LYING LEG CURL 115x10 100x10 100x10
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12-05-2007, 06:25 PM
| #35 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Wenesday, December 5th: Session 1 STANDING SINGLE LEG CALF RAISE 100x10 each leg 100x10 each leg 100x10 each leg SEATED CALF RAISE 180x30 180x25 180x21 LEG PRESS CALVES 190x25 190x30 190x25 CALF TRI-SET (STANDING CALF RAISE/SEATED CALF RAISE/LEG PRESS CALVES 200x10 / 180x10 / 190x10 200x10 / 205x10 / 290x10 COLOR CODES: Toes pointed straight Toes pointed out Toes pointed in AB GIANT SET Hanging Leg Raise x15 Reverse Crunch x20 Crunch x20 Oblique Crunch x20 each side
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12-07-2007, 04:10 AM
| #36 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Thursday, December 6 JUMP ROPE 100 skips UPRIGHT ROW + SHOULDER PRESS 95x10 115x8 115x8 SUPERSET: SEATED LATERALS/BENT OVER LATERALS Weight per side 20x10 / 20x10 20x10 / 20x10 20x10 / 20x10 DRAG CURL 125x10 125x10 ROPE HAMMER CURL 130x12 130x12 130x12 HIGH CABLE CURL 130x10 130x12 130x12 150x8->100x16->30x12 (10 second contraction and 10 second negative on last rep) OVERHEAD CABLE CURL Weight per side 40x12 50x12 30x12 (5 second contractions) PREACHER CURL 75x15 (10 second contraction and 10 second negative on last rep) *Today was not a good workout... It was a long day at work and I felt like shit, but I managed to finish.
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12-07-2007, 11:37 PM
| #37 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Friday, December 7th: Quads JUMP ROPE 100 skips SQUATS Parallel 135x10 225x10 315x10 365x10 NARROW STANCE SQUAT Parallel 245x10 265x10 275x10 PR SMITH MACHINE SQUAT Parallel Feet 12-14" in front of body 335x10 335x10 335x10 LEG EXTENSION 175x12 175x12 175x12 150x15->100x9->50x12
__________________ MY WORKOUT JOURNAL Last edited by trojannation : 12-08-2007 at 12:19 AM. |
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12-09-2007, 10:47 PM
| #38 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Re: TROJAN'S JOURNAL JUMP ROPE 100 skips BENCH <30 seconds between sets 135x10 185x10 225x10 SMITH MACHINE INCLINE 45 seconds between sets 135x10 185x10 225x10 INCLINE CABLE FLYE Weight per side <30 seconds between sets 70x10 70x10 70x10 CABLE CROSSOVER Weight per side <30 seconds between sets 80x10 80x10 80x10 JUMP ROPE 150 skips *Today I went with light weight and rest periods of under 30 seconds between sets. It was 3 degrees when I got up this morning, and it was still in the low 20's in my weight room today when I lifted so I didn't want to go heavy and risk injury.
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12-10-2007, 06:37 PM
| #39 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Re: TROJAN'S JOURNAL TREADMILL 3.5 MPH: 2 minutes 6 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 10 MPH: 1 minute 3 MPH: 1 minute 10 MPH: 1 minute 3.5 MPH: 1 minute 10 MPH: 1 minute 3.5 MPH: 1 minute 10 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 3.5 MPH: 1 minute 8 MPH: 1 minute 6 MPH: 1 minute 3.5 MPH: 2 minutes Total time: 22 minutes LEG PRESS CALVES knees locked, full ROM 290x25 290x25 290x20 (8 second reps) 290x16 (8 second reps) 290x20 ABS GIANT SET Hanging Leg Raise - 20 Reverse Crunch - 20 Crunches: 20 Oblique Crunches: 20 STAIRMASTER feet on edge of foot pads to work calves Total time: 6:40 Level 8
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12-13-2007, 01:33 AM
| #40 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Re: TROJAN'S JOURNAL SUPERSET: JUMP ROPE + PULL UPS 100 skips + 10 pull ups 100 skips + 10 pull ups 100 skips + 10 pull ups 100 skips + 10 pull ups SUPERSET: ONE ARM CABLE ROW + STRAIGHT ARM PULL DOWN 140x10 (each arm) + 100x10 140x10 (each arm) + 100x10 140x10 (each arm) + 100x10 SUPERSET: PENDLAY ROW + PULL UPS 205x5 + 5 pull ups 205x5 + 3 pull ups 205x5 + 3 pull ups JUMP ROPE 150 skips *Today I went with a lot of supersets and short rest periods because it was so cold outside. All pull ups were done with bodyweight (212 lbs clothed)
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12-15-2007, 11:16 PM
| #41 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Re: TROJAN'S JOURNAL JUMP ROPE 100 skips LEG EXTENSIONS 100x12 150x12 175x12 175x12 SQUATS PARALLEL, PAUSE AT BOTTOM 135x10 225x10 315x10 315x10 NARROW STANCE SQUATS PARALLEL, PAUSE AT BOTTOM 225x10 225x10 225x10 VERTICAL LEG PRESS WIDE STANCE, PARALLEL 345x10 (5 second reps) 395x10 (5 second reps) 445x10 (5 second reps) BARBELL HACK SQUAT (Immediately after last set of Leg Press) 205x10
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12-20-2007, 12:05 AM
| #42 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Lower Back & Hamstrings JUMPROPE 100 skips DEADLIFT 155x10 205x5 245x5 315x10 315x5 245x5 245x5 GOOD MORNING 45x10 45x10 45x10 HYPEREXTENSIONS Bodyweight x10 Bodyweight x10 LYING LEG CURL 75x12 75x12 85x12 85x12 *I've been sick the last two days, but I tried to get a workout in today anyway. I felt like shit and it was a terrible workout, but at least I did it... Hopefully tomorrow will be better
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12-21-2007, 03:02 AM
| #43 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Re: TROJAN'S JOURNAL Thursday, December 20th: Upper Back & Biceps JUMP ROPE 100 skips PULL UPS Bodyweight x10 Bodyweight x10 Bodyweight x10 STRAIGHT ARM PULL DOWN 120x12 130x10 140x10 ONE ARM CABLE ROW Weight per side 150x10 150x10 SEATED CABLE ROW With Straps 250x10 250x10 PULL UPS (NEUTRAL GRIP) Bodyweight x10 Bodyweight x10 HIGH CABLE CURL 120x12 120x12 160x6->80x16->40x25 ROPE HAMMER CURL 140x10 140x10 ALT. DUMBELL HAMMER CURL Weight per dumbell 70x10 70x10 OVERHEAD CABLE CURL Weight per side 50x10 40x12 30x12 + several partials *Great workout today, and it definitely made up for yesterday. My bodyweight with boots & sweatshirt was 214 for pull ups. I measured my arms afterward, and they were 17.5"... they feel bigger and I can barely type, but I guess that's not bad since I didn't work bi's last week.
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12-22-2007, 02:16 AM
| #44 |
| Pro Stature Join Date: Apr 2007
Posts: 589
Recipes: 0 Rep Power: 139 | Re: TROJAN'S JOURNAL Friday, December 21st: Calves JUMP ROPE 100 skips STANDING CALF RAISE 30 second rest between sets 135x12 235x12 235x12 285x12 235x10 235x10 135x10 DONKEY CALF RAISE 140x20 140x20 140x20 140x20 140x20 JUMP ROPE 50 skips 100 skips DONKEY CALF RAISE 140x20 140x20 140x20 STANDING CALF RAISE (BAREFOOT, ON FLOOR) 135x10 135x10 135x10
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12-22-2007, 03:56 PM
| #45 |
| is missing heavy pulls  Join Date: Apr 2005 Location: Maryland
Posts: 4,623
Recipes: 0 Rep Power: 186   | Re: TROJAN'S JOURNAL Nice workouts Trojan |
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