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| IronMass Forums TROJAN'S JOURNAL Workout Logs Discuss TROJAN'S JOURNAL in the Bodybuilding Science forums; lookin hella strong Trojan!... |
01-31-2008, 12:56 AM
| #91 |
| Nutin but blue skys baby  Join Date: Feb 2007 Location: Philly, PA
Posts: 488
Recipes: 0 Rep Power: 136   |  Re: TROJAN'S JOURNAL lookin hella strong Trojan!
__________________ __________________________ _____________________________ shoulder surgery December 20th 07, rehab goal of coming back to heavy lifting, April/May 08, yes it's optimistic. Jaden William, you're da man.  one year old!! |
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01-31-2008, 08:03 PM
| #92 | |
| Pro Stature  Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Quote:
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01-31-2008, 08:04 PM
| #93 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Today I am beginning my cut... here is a picture at the end of my bulk at 208 lbs. 
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02-01-2008, 03:46 AM
| #94 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Thursday, January 31st: Legs JUMP ROPE 100 skips TRI-SET: LEG EXTENSIONS + SQUATS (PARALLEL) + BARBELL CALF RAISE 50x15 + 135x10 + 135x20 75x15 + 185x10 + 185x15 100x12 + 225x10 + 225x12 SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL) 125x10 + 315x15 150x10 + 315x12 175x10 + 275x10 175x10 + 225x15 (Narrow Stance) SUPERSET: LEG CURL + STANDING CALF RAISE (SMITH MACHINE) 100x10 + 216x12 100x10 + 216x12 100x12 + 216x16 *Total workout time: 35 minutes
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02-01-2008, 04:06 AM
| #95 |
| eating more folate...  Join Date: Oct 2005 Location: State College, PA
Posts: 4,165
Recipes: 0 Rep Power: 116 | Re: TROJAN'S JOURNAL i like your log. basic bodybuilding at it's finest
__________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition  |
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02-02-2008, 04:41 AM
| #96 | |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Quote:
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02-02-2008, 04:41 AM
| #97 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Friday, February 1st: Arms & Calves SUPERSET: BARBELL CURL + REVERSE BRIP PRESSDOWN 45x15 + 50x15 65x12 + 70x12 85x10 + 90x10 105x8 + 110x10 125x6 + 140x9 BARBELL CURL DROP SET 125x8 -> 105x7 -> 85x8 -> 65x8 -> 45x10 REVERSE GRIP PRESSDOWN DROP SET 140x8 -> 100x10 -> 70x12 -> 40x12 ALT. HAMMER CURL Weight Per Dumbell 50x10 50x10 50x10 50x10 OVERHEAD CABLE CURL Weight Per Side 30x12 35x12 40x12 45x10 SEATED CALF RAISE - SMITH MACHINE 126x20 216x20 286x20 286x20 286x20 Calves were done between sets of curls *Total workout time: 30 minutes
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02-03-2008, 01:45 AM
| #98 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Saturday, February 2nd: Chest, Back, & Calves *My neighbor got his truck stuck in a snow bank in front of my house right before I headed out to lift, and I helped him dig and push to get un-stuck; I considered that my warmup for today. SUPERSET: BENCH + PENDLAY ROW 95x12 + 155x10 135x10 + 155x10 185x10 + 155x10 225x10 + 155x10 275x10 + 155x10 *My goal was to get 12 reps on the final set of bench, but the Pendlay's killed me. TRI-SET: INCLINE FLYE + INCLINE PRESS + PULL UPS Weight Per Dumbell 50x10 + 50x10 + Bodyweight x10 50x10 + 50x10 + Bodyweight x10 50x10 + 50x10 + Bodyweight x8 SUPERSET: STRAIGHT ARM PULL DOWN + CABLE PULLOVERS 120x10 + 70x10 120x10 + 100x10 *I decided to give cable pullovers a try, but I definitely like dumbell pullovers better LOW CABLE CROSSOVERS Weight Per Side 50x10 50x10 50x12 CABLE CROSSOVERS Weight Per Side 80x10 80x10 80x10 STANDING CALF RAISE - SMITH MACHINE 126x20 126x20 176x20 176x20 176x20 226x20 226x16 246x16 246x15 266x12 176x20 126x20 *Calves were done during rest periods throughout the workout, starting after Bench/Pendlay Rows Total workout time: 44 minutes
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02-04-2008, 04:51 AM
| #99 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Sunday, February 3rd: Skiing Today I had to patrol, so I put in a full day of skiing. We got another 18" or so in town last night, and even more up on the hill. Therefore I spent a good deal of time shoveling snow before I headed up there. Last night we had both trucks parked in the driveway, and since my wife was coming up with the kids later in the afternoon and she needed to take the 4 door truck I decided to help her out and move the other one out of the way since I was up (I got a ride with another patroller to the hill since I didn't see much point in driving since the family was coming up later). I got all the snow off of both trucks and parked my lifted truck on the sidewalk so that the snowplow could get all of the road. Once we got up to the hill we had to help move all the tower pads up because of the new snowfall, which can be a lot of work. After we finished that I was all about skiing the fresh powder. Unfortunately the snow was a little on the heavy side, so you had to work a little more. Yesterday's snow was much better. I spent most of the afternoon teaching my 2 year old son how to ski; it was his first time  When I got back to town I saw that my other truck had been plowed in and was stuck bigger than shit  I wanted to get it out before the snow bank froze hard tonight, so I spent the next half hour trying to dig it out. We had dinner plans over at my parent's house, so I decided to take the wife and kids over there and get my dad to come help me get my other truck out. Between the two of us we finally managed to dig and pull it out with the family truck.Needless to say, I am not going to lift today because my legs and back are tired as hell
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02-08-2008, 04:48 AM
| #100 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Three day update Tuesday, February 5th: Legs JUMP ROPE100 skips SUPERSET: LEG EXTENSIONS + SQUATS (PARALLEL) 50x15 + 135x12 75x12 + 185x12 100x12 + 225x10 125x10 + 315x18 150x10 + 225x15 (Narrow Stance) 150x10 + 225x10 (Narrow Stance) SUPERSET: FRONT SQUAT (PARALLEL) + LYING LEG CURL 135x12 + 100x10 155x12 + 100x10 175x12 + 100x10 195x10 + 100x10 SUPERSET: LEG CURL 21's + SLDL 80x21's + 155x10 80x21's + 155x10 Total Workout Time: 35 minutes Wednesday, February 6th: Delts, Biceps, Calves ONE ARM CABLE CROSS LATERAL Weight Done With Each Arm 20x15 25x12 30x10 ONE ARM CABLE SIDE LATERAL Weight Done With Each Arm 30x10 30x10 30x10 STANDING ALT. DUMBELL CURL Weight Per Dumbell 35x15 35x15 50x10 50x10 -> 25x10 SUPERSET: PREACHER CURL + CONCENTRATION CURL 65x12 + 25x8 (left arm) 65x12 + 25x8 (right arm) Sets were done consecutively without resting SEATED CALF RAISE - SMITH MACHINE 126x20 196x20 246x20 266x20 286x20 306x20 396x15 396x15 446x10 446x10 Calves were done between sets of delts & biceps Workout Time: 30 minutes Thursday, February 7th: Chest & Calves (50's day) BENCH 95x12 135x10 185x5 225x3 265x15 265x12 265x8 265x8 265x7 I was going until I hit 50 total reps with 265 CABLE CROSSOVER Weight Per Side 80x14 80x15 80x11 80x10 Same as bench, going until I hit 50 reps DUMBELL PULLOVERS 50x13 50x24 50x13 Going until 50 reps was reached DONKEY CALF RAISE - SMITH MACHINE 126x20 196x20 246x20 246x20 246x20 266x20 266x18 266x19 266x19 STANDING CALF RAISE - SMITH MACHINE 196x20 196x17 196x17 196x20 196x18 196x20 196x20 *All calf exercises were done during rest periods for chest exercises Workout Time: 36 minutes
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02-09-2008, 05:55 AM
| #101 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Friday, February 8th: Back & Calves (50's) SEATED CABLE ROWS 160x10 260x10 360x14 360x12 360x11 360x10 360x3 50 total reps in working sets with 360 PULL UPS BW x18 BW x13 BW x10 BW x9 STRAIGHT ARM PULL DOWNS 120x17 120x15 120x16 + 2 (Rest Pause Set) SEATED CALF RAISE - SMITH MACHINE 126x20 216x20 286x20 336x15 336x15 336x15 336x15 336x15 336x15 336x16 LYING SINGLE LEG CALF RAISE - VERTICAL LEG PRESS 135x15 Left, 135x15 Right 135x18 Left, 135x20 Right 135x20 Left, 135x18 Right *All Calf work was done between sets of back exercises Workout Time: 30 minutes
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02-10-2008, 04:58 AM
| #102 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Saturday, February 9th No lifting today, but I got a pretty good workout in doing other things. I went skiing for a few hours this morning, then came home and shoveled most of the snow off my garage roof. That was a hell of a workout, because the snow was almost 7 feet deep in places. I'm still not quite finished, but it shouldn't take more than probably 30 minutes to finish (I just worked on it until I fell off, then said **** it). My next project will be to cut a path to the side door of the house, because all the snow that came off the roof is now a giant wall blocking the door. Tomorrow I have to patrol, so I'll be at the ski hill all day, but I'm going to try and hit calves & bi's afterward.
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02-11-2008, 11:53 PM
| #103 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL I decided not to lift yesterday because I was exhausted after a full day of skiing. My knees were killing me by the end of the day, and I felt that another day off from lifting wouldn't hurt.
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02-12-2008, 04:03 AM
| #104 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Monday, February 11th: Biceps & Calves(50's) HIGH CABLE CURL EMPHASIS ON OUTER BICEPS 100x18 100x14 100x14 100x12 Each contraction was held for a 5 count before lowering the weight. 58 total reps ROPE HAMMER CURL 120x12 120x12 120x11 120x10 120x10 Each contraction was held for a 5 count before lowering the weight. 55 total reps PREACHER CURL 55x16 55x13 55x13 55x12 Each contraction was held for a 5 count before lowering the weight. 54 total reps DUMBELL CURL - RUN THE RACK WEIGHT PER DUMBELL 30x15 -> 25x12 -> 20x11 -> 15x10 -> 10x12 Each contraction was held for a 3 count before lowering the weight. DONKEY CALF RAISE - SMITH MACHINE 126x20 216x15 306x10 306x10 306x10 216x18 126x20 STANDING CALF RAISE - SMITH MACHINE 216x18 216x17 216x18 216x18 216x18 216x18 *Great workout today. I went lighter than usual and really focused on squeezing the contraction on each rep and targeting the outer biceps. Post workout arm measurements were 18.125" on both arms. Workout Time: 39 minutes
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02-13-2008, 02:43 AM
| #105 |
| Pro Stature Join Date: Apr 2007
Posts: 590
Recipes: 0 Rep Power: 140 | Re: TROJAN'S JOURNAL Tuesday, February 12th: Chest & Calves BENCH 95x12 135x10 185x10 235x10 BARBELL INCLINE 135x10 at 15 degree incline -> 135x10 at 30 degree incline -> 135x10 at 45 degree incline -> 135x10 at 30 degree incline This was done as a giant set, just resting long enough to change the degree of incline SUPERSET: INCLINE FLYE + DUMBELL INCLINE PRESS WEIGHT PER DUMBELL 45x10 + 45x12 45x10 + 45x12 45x10 + 45x12 LOW CABLE CROSSOVER WEIGHT PER SIDE 50x15 60x15 70x15 CABLE CROSSOVER WEIGHT PER SIDE 80x12 80x12 80x12 SEATED CALF RAISE - SMITH MACHINE 126x20 176x20 246x20 246x20 246x20 246x20 246x20 176x20 126x46 *My right shoulder was killing me today, so I cut my presses short and stayed pretty light. Workout Time: 44 minutes
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