TROJAN'S JOURNAL - Page 3

trojannation · 01-07-2008, 12:28 AM

Quote:

Originally Posted by Biggie

wow, very strong. nice vids! :mango::clapping:

Thanks bro :mango:

trojannation · 01-07-2008, 12:28 AM

Sunday, January 6th: Ski Day

Today I had to patrol up at the ski hill, so I was stuck up there all day. On days that I don't have to work I just go up in the morning and ski for a few hours. Last night we got about a foot of fresh power, so I was skiing that for almost 7 hours straight. It snowed throughout the day as well, so it was ****ing awesome. I was thinking about doing leg day today anyway, but my legs are done and that's a better leg workout than I could have gotten in the weight room anyway. The only bad thing was that I was in a rush to get up there and didn't bring any food or protein powder. I had a cheeseburger up there and ate it on the lift, but that's all I had to eat all day. I also didn't drink any water all day because the snow was so ****ing good

trojannation · 01-08-2008, 03:25 AM

Monday, January 7th: Legs

SUPERSET: LEG EXTENSION + SQUATS (PARALLEL)
50x12 + 135x12
75x12 + 185x12
100x10 + 225x10
125x10 + 275x10
150x10 + 295x10

HALF SQUATS
365x10
405x10

LEG EXTENSION DROP SETS
200x5->150x8->125x8->100x6->75x6->50x10
150x10->100x10->50x10

LYING LEG CURL
75x15 (5 second reps)
85x12 (5 second reps)
95x10 (5 second reps)
105x10 (5 second reps)
115x8 (5 second reps)
125x5 (5 second reps)

*Good workout today. I went lighter on squats than I usually do because the supersetting with leg extensions hammered my quads. After the drop sets my quads were so pumped that I had a hard time getting in position to do leg curls.

trojannation · 01-08-2008, 05:12 PM

Tuesday, January 8th: Cardio

TREADMILL
3 MPH - 2 minutes
6 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
10 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 - 1 minute
6 MPH - 2 minutes
3 MPH - 2 minute

TOTAL TIME: 26 minutes
Estimated Calories Burned: 300
Distance: 2.3 miles

*Cardio was done first thing in the morning after taking 40 g's of whey protein

trojannation · 01-09-2008, 05:01 AM

Tuesday, January 8th (just barely): Delts & Arms

FACE PULLS
100x10
110x10
120x10
130x10
140x10

UPRIGHT ROW (SMITH MACHINE)
126x10
146x10
166x10

SUPERSET: CGBP + BARBELL CURL
135x10 + 115x10
135x10 + 135x10

SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN
150x12 + 150x12
160x10 + 160x10

SUPERSET: OVERHEAD CABLE CURL + SKULL CRUSHER
130x12 + 95x10
130x12 + 95x10

GIANT SET (each exercise done consecutively in a giant set)
BARBELL CURL: 135x9 +
CGBP: 135x10 +
CABLE HAMMER CURL: 150x9 +
ROPE PRESSDOWN: 150x10 +
OVERHEAD CABLE CURL: 130x8 +
SKULL CRUSHER: 95x10

*Because of dinner plans tonight I had to get a late lifting session in.

trojannation · 01-10-2008, 04:54 AM

Wednesday, January 9th: Back & Chest

PULL UPS
Bodyweight x10
Bodyweight x10
Bodyweight x10

SEATED CABLE ROW
150x12
240x10
290x8

DUMBELL PULLOVERS
45x15
50x15
55x15

SUPERSET: INCLINE DUMBELL PRESS + INCLINE FLYEWeight per dumbell
55x15 + 55x10
65x15 + 65x10

CABLE CROSSOVER Weight per side
80x10
90x10
100x10

*Another late workout tonight... but at least I got it in

trojannation · 01-11-2008, 04:27 AM

Thursday, January 10th: Delts & Arms

SUPERSET: STANDING LATERAL RAISE + BENT OVER LATERAL RAISE Weight per dumbell
30x10 + 30x10
30x10 + 30x10
30x12 + 30x12

REVERSE CABLE FLYE Weight per side
30x10
30x10
30x12

INCLINE ALT. DUMBELL CURL Weight per dumbell
30x15
40x12
50x10
*On these I did not curl my wrists as I brought the weight up, and it really seemed to hammer my biceps more. I was reading an old article about Arnold a few days ago and he often did dumbell curls this way, and it definitely works.

PREACHER CURL
95x10
95x10
*My elbow was bothering me, so I only did two sets

OVERHEAD CABLE CURL Weight per side
40x10
40x15
50x10

CABLE KICKBACK Weight per side
40x10
40x10

*My arms felt pretty pumped today, so I took a post-workout arm measurement and had 17 7/8" on both arms.

trojannation · 01-12-2008, 03:35 AM

Friday, January 11th: Legs

JUMP ROPE
150 skips

DEADLIFT
155x8
245x8
335x18 PR with that weight
335x10

BARBELL HACK SQUAT
245x10
245x10
245x8
*grip slipped on 8th rep of last set

SUPERSET: LYING LEG CURL + GOOD MORNING
85x12 + 45x10
95x12 + 45x10
105x12 + 45x10

DONKEY CALF RAISE
140x25
190x20
220x20
245x12

SEATED CALF RAISE - SMITH MACHINE
176x15 (5 second reps)
196x12 (5 second reps)
216x12 (5 second reps)

trojannation · 01-12-2008, 09:13 PM

Saturday, January 12th: Skiing

I finally got a chance to go skiing again today, and this time I didn't have to patrol so I was able to just free ski. I went up first thing this morning and got about 4 hours of skiing in before I called it a day. The snow was heavy, but it got better as the day went on. I had been watching Warren Miller movies all week, and wanted to do some crazy shit and hit some cliffs, but decided against it since the snow was so heavy. I have to work up there all day tomorrow and it's been snowing all afternoon and should continue all night, so maybe tomorrow will be a better day for it.

I'm still undecided as to whether or not I'm going to hit chest today... usually it's my off day between deads and bench, but since I have to ski all day tomorrow I may lift today instead.

trojannation · 01-14-2008, 12:19 AM

Sunday, January 13th: Skiing

Today was a full day of skiing because I had to patrol. I got up to the hill at around 8 and finished around 4:30. It didn't snow last night, and all the powder was hammered from yesterday, so I spent almost all day today skiing the groomed hard. It was a busy day of patrolling, and I had to take two people down on the sled. The first one was brutal because of where the accident happened. I did remember to bring protein with me to the hill, and had a shake at around 10 or so, and a fat cheeseburger that I ate on the lift at around 12:30.

trojannation · 01-15-2008, 04:08 AM

Monday, January 14th: Chest & Back

BENCH
45x12
95x8
135x5
185x3
225x1
225x25
135x25

CABLE CROSSOVERS Weight per side
80x10
90x10
100x10

STRAIGHT ARM PULL DOWN
140x10
150x10
160x10 PR

REVERSE GRIP BENT OVER ROW
225x10
225x10
225x10

**powerman2000** · 01-15-2008, 02:24 PM

Holy Crap

a 225x25 bench press

very, very impressive boss man :mango:

trojannation · 01-16-2008, 04:29 AM

Quote:

Originally Posted by powerman2000

Holy Crap

a 225x25 bench press

very, very impressive boss man :mango:

Thanks bro, that means a lot coming from you! I'm slowly getting back up there... I had a video of it but somehow I messed it up and reformatted the disk while I was trying to load it, so I lost that and a bunch of vids of the kids on Christmas

I've got my vid of 225x24 from two weeks ago on the previous page though...

trojannation · 01-16-2008, 04:29 AM

Tuesday, January 15th: Legs

JUMP ROPE
150 skips

SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)50x10 + 135x10
75x10 + 225x10
100x10 + 225x10
125x10 + 275x10
150x10 + 315x10
175x10 + 315x10

SUPERSET: NARROW STANCE SQUATS (PARALLEL) + STANDING CALF RAISE
225x10 + 225x10
225x10 + 225x10
225x10 + 225x10

STANDING LEG CURL Weight per leg
70x12
80x12
90x12

DONKEY CALF RAISE
216x20
236x18
246x15
256x12
176x20

SEATED CALF RAISE Rest between sets was just long enough to change weight
126x15
146x15
166x15
186x15
206x12

trojannation · 01-17-2008, 06:38 PM

Wednesday, January 16th: Delts & Arms

SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN
120x12 + 120x12
130x12 + 130x12
140x12 + 140x12

SUPERSET: OVERHEAD CABLE CURL + OVERHEAD DUMBELL EXTENSION
100x12 + 50x12
110x12 + 55x12
120x12 + 60x12

BARBELL CURL
95x12
105x12
115x10

SUPERSET: UPRIGHT ROW + REVERSE CABLE FLYE Weight for flyes per side
135x10 + 30x10
135x10 + 30x10
135x10 + 30x10

*I had to go light and cut down the volume a little today because I am sick, and it was in the teens when I worked out

01-07-2008, 12:28 AM	#62
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Sunday, January 6th: Ski Day Today I had to patrol up at the ski hill, so I was stuck up there all day. On days that I don't have to work I just go up in the morning and ski for a few hours. Last night we got about a foot of fresh power, so I was skiing that for almost 7 hours straight. It snowed throughout the day as well, so it was **ing awesome. I was thinking about doing leg day today anyway, but my legs are done and that's a better leg workout than I could have gotten in the weight room anyway. The only bad thing was that I was in a rush to get up there and didn't bring any food or protein powder. I had a cheeseburger up there and ate it on the lift, but that's all I had to eat all day. I also didn't drink any water all day because the snow was so ing good __________________ MY WORKOUT JOURNAL**

01-08-2008, 03:25 AM	#63
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Monday, January 7th: Legs SUPERSET: LEG EXTENSION + SQUATS (PARALLEL) 50x12 + 135x12 75x12 + 185x12 100x10 + 225x10 125x10 + 275x10 150x10 + 295x10 HALF SQUATS 365x10 405x10 LEG EXTENSION DROP SETS 200x5->150x8->125x8->100x6->75x6->50x10 150x10->100x10->50x10 LYING LEG CURL 75x15 (5 second reps) 85x12 (5 second reps) 95x10 (5 second reps) 105x10 (5 second reps) 115x8 (5 second reps) 125x5 (5 second reps) Good workout today. I went lighter on squats than I usually do because the supersetting with leg extensions hammered my quads. After the drop sets my quads were so pumped that I had a hard time getting in position to do leg curls. __________________ MY WORKOUT JOURNAL*

01-08-2008, 05:12 PM	#64
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Tuesday, January 8th: Cardio TREADMILL 3 MPH - 2 minutes 6 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 10 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 - 1 minute 6 MPH - 2 minutes 3 MPH - 2 minute TOTAL TIME: 26 minutes Estimated Calories Burned: 300 Distance: 2.3 miles Cardio was done first thing in the morning after taking 40 g's of whey protein __________________ MY WORKOUT JOURNAL*

01-09-2008, 05:01 AM	#65
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Tuesday, January 8th (just barely): Delts & Arms FACE PULLS 100x10 110x10 120x10 130x10 140x10 UPRIGHT ROW (SMITH MACHINE) 126x10 146x10 166x10 SUPERSET: CGBP + BARBELL CURL 135x10 + 115x10 135x10 + 135x10 SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN 150x12 + 150x12 160x10 + 160x10 SUPERSET: OVERHEAD CABLE CURL + SKULL CRUSHER 130x12 + 95x10 130x12 + 95x10 GIANT SET (each exercise done consecutively in a giant set) BARBELL CURL: 135x9 + CGBP: 135x10 + CABLE HAMMER CURL: 150x9 + ROPE PRESSDOWN: 150x10 + OVERHEAD CABLE CURL: 130x8 + SKULL CRUSHER: 95x10 Because of dinner plans tonight I had to get a late lifting session in. __________________ MY WORKOUT JOURNAL*

01-10-2008, 04:54 AM	#66
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Wednesday, January 9th: Back & Chest PULL UPS Bodyweight x10 Bodyweight x10 Bodyweight x10 SEATED CABLE ROW 150x12 240x10 290x8 DUMBELL PULLOVERS 45x15 50x15 55x15 SUPERSET: INCLINE DUMBELL PRESS + INCLINE FLYEWeight per dumbell 55x15 + 55x10 65x15 + 65x10 CABLE CROSSOVER Weight per side 80x10 90x10 100x10 Another late workout tonight... but at least I got it in __________________ MY WORKOUT JOURNAL*

01-11-2008, 04:27 AM	#67
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Thursday, January 10th: Delts & Arms SUPERSET: STANDING LATERAL RAISE + BENT OVER LATERAL RAISE Weight per dumbell 30x10 + 30x10 30x10 + 30x10 30x12 + 30x12 REVERSE CABLE FLYE Weight per side 30x10 30x10 30x12 INCLINE ALT. DUMBELL CURL Weight per dumbell 30x15 40x12 50x10 On these I did not curl my wrists as I brought the weight up, and it really seemed to hammer my biceps more. I was reading an old article about Arnold a few days ago and he often did dumbell curls this way, and it definitely works. PREACHER CURL* 95x10 95x10 My elbow was bothering me, so I only did two sets OVERHEAD CABLE CURL* Weight per side 40x10 40x15 50x10 CABLE KICKBACK Weight per side 40x10 40x10 My arms felt pretty pumped today, so I took a post-workout arm measurement and had 17 7/8" on both arms. __________________ MY WORKOUT JOURNAL*

01-12-2008, 03:35 AM	#68
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Friday, January 11th: Legs JUMP ROPE 150 skips DEADLIFT 155x8 245x8 335x18 PR with that weight 335x10 BARBELL HACK SQUAT 245x10 245x10 245x8 grip slipped on 8th rep of last set SUPERSET: LYING LEG CURL + GOOD MORNING* 85x12 + 45x10 95x12 + 45x10 105x12 + 45x10 DONKEY CALF RAISE 140x25 190x20 220x20 245x12 SEATED CALF RAISE - SMITH MACHINE 176x15 (5 second reps) 196x12 (5 second reps) 216x12 (5 second reps) __________________ MY WORKOUT JOURNAL

01-12-2008, 09:13 PM	#69
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Saturday, January 12th: Skiing I finally got a chance to go skiing again today, and this time I didn't have to patrol so I was able to just free ski. I went up first thing this morning and got about 4 hours of skiing in before I called it a day. The snow was heavy, but it got better as the day went on. I had been watching Warren Miller movies all week, and wanted to do some crazy shit and hit some cliffs, but decided against it since the snow was so heavy. I have to work up there all day tomorrow and it's been snowing all afternoon and should continue all night, so maybe tomorrow will be a better day for it. I'm still undecided as to whether or not I'm going to hit chest today... usually it's my off day between deads and bench, but since I have to ski all day tomorrow I may lift today instead. __________________ MY WORKOUT JOURNAL

01-14-2008, 12:19 AM	#70
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Sunday, January 13th: Skiing Today was a full day of skiing because I had to patrol. I got up to the hill at around 8 and finished around 4:30. It didn't snow last night, and all the powder was hammered from yesterday, so I spent almost all day today skiing the groomed hard. It was a busy day of patrolling, and I had to take two people down on the sled. The first one was brutal because of where the accident happened. I did remember to bring protein with me to the hill, and had a shake at around 10 or so, and a fat cheeseburger that I ate on the lift at around 12:30. __________________ MY WORKOUT JOURNAL

01-15-2008, 04:08 AM	#71
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Monday, January 14th: Chest & Back BENCH 45x12 95x8 135x5 185x3 225x1 225x25 135x25 CABLE CROSSOVERS Weight per side 80x10 90x10 100x10 STRAIGHT ARM PULL DOWN 140x10 150x10 160x10 PR REVERSE GRIP BENT OVER ROW 225x10 225x10 225x10 __________________ MY WORKOUT JOURNAL

01-15-2008, 02:24 PM	#72
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,084 Recipes: 0 Rep Power: 197	Re: TROJAN'S JOURNAL Holy Crap a 225x25 bench press very, very impressive boss man :mango: __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

01-16-2008, 04:29 AM	#74
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Tuesday, January 15th: Legs JUMP ROPE 150 skips SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL)50x10 + 135x10 75x10 + 225x10 100x10 + 225x10 125x10 + 275x10 150x10 + 315x10 175x10 + 315x10 SUPERSET: NARROW STANCE SQUATS (PARALLEL) + STANDING CALF RAISE 225x10 + 225x10 225x10 + 225x10 225x10 + 225x10 STANDING LEG CURL Weight per leg 70x12 80x12 90x12 DONKEY CALF RAISE 216x20 236x18 246x15 256x12 176x20 SEATED CALF RAISE Rest between sets was just long enough to change weight 126x15 146x15 166x15 186x15 206x12 __________________ MY WORKOUT JOURNAL

01-17-2008, 06:38 PM	#75
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Re: TROJAN'S JOURNAL Wednesday, January 16th: Delts & Arms SUPERSET: CABLE HAMMER CURL + ROPE PRESSDOWN 120x12 + 120x12 130x12 + 130x12 140x12 + 140x12 SUPERSET: OVERHEAD CABLE CURL + OVERHEAD DUMBELL EXTENSION 100x12 + 50x12 110x12 + 55x12 120x12 + 60x12 BARBELL CURL 95x12 105x12 115x10 SUPERSET: UPRIGHT ROW + REVERSE CABLE FLYE Weight for flyes per side 135x10 + 30x10 135x10 + 30x10 135x10 + 30x10 I had to go light and cut down the volume a little today because I am sick, and it was in the teens when I worked out __________________ MY WORKOUT JOURNAL*

01-17-2008, 08:05 PM	#76
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,996 Recipes: 0 Rep Power: 113