TROJAN'S JOURNAL - Page 5

trojannation · 03-04-2008, 08:58 PM

Tuesday, March 4th: Delts, Back, and Biceps

SUPERSET: ONE ARM CABLE CROSS LATERAL + ONE ARM CABLE SIDE LATERAL WEIGHT/REPS PER ARM
20x10 + 20x10
20x10 + 20x10
20x10 + 20x10

ONE ARM DUMBELL ROWWEIGHT/REPS PER ARM
75x10
125x10
145x10
145x12 145 is the biggest dumbell I can make without using 50's

T-BAR ROWWEIGHT NOT INCLUDING BAR
135x10
180x10
225x10
270x10

STRAIGHT ARM PULL DOWN
120x10
130x10
140x10
150x10
160x10

OVERHEAD CABLE CURL
100x10
110x10
120x10
130x10
140x10

BARBELL CURL WORKING ON BOTTOM HALF
45x10
95x10
135x10

ONE ARM CABLE CURL WEIGHT/REPS PER ARM
60x8
50x8
40x10

Workout Time: 41 minutes

trojannation · 03-05-2008, 10:23 PM

Wednesday, March 5th: LEGS

SUPERSET: JUMP ROPE + LEG EXTENSIONS
50 skips + 50x10
50 skips + 75x10
50 skips + 100x10
50 skips + 125x10
50 skips + 150x10

HACK SQUATS BELOW PARALLEL
180x10
270x10
360x12
360x12
380x12
400x10
420x10
440x9
400x10
360x10->275x15->180x14

SUPERSET: LYING LEG CURL + STANDING CALF RAISE
100x10 + 216x20
100x10 + 266x18
100x10 + 266x15
100x12 + 266x15
100x12 + 266x18

LEG PRESS ALL THE WAY DOWN
360x10
360x10
360x10
360x10
360x10

LYING LEG CURL 21's
3 sets of 75

STANDING CALF RAISE
216x20
216x20
216x20
216x19
216x15
216x19
216x20
216x15
216x20
216x18

*Another great leg workout today. Quads were so pumped that I had a hard time getting in the leg curl machine again today.

Workout Time: 67 minutes

trojannation · 03-07-2008, 12:06 AM

Thursday, March 6th: Chest & Calves

CABLE CROSSOVER WEIGHT PER SIDE
30x20
40x20
50x15
60x15
70x12
80x12
90x10
50x20

SUPERSET: BENCH + LOW CABLE CROSSOVER WEIGHT PER SIDE
135x25 + 40x10
135x25 + 40x10
135x20 + 40x20

SUPERSET: SEATED CALF RAISE + LEG PRESS CALVES
126x20 + 180x20
216x20 + 270x20
216x20 + 270x20
216x20 + 270x20
216x20 + 270x27
216x30 + 270x25
216x20 + 270x30

Good pump workout today. My shoulders are still really bothering me so I didn't even try going heavier than 135 on bench. I didn't really take any rest breaks this workout, and just took enough time to switch weights or machines when needed.

Workout Time: 25 minutes

trojannation · 03-07-2008, 06:44 PM

Friday, March 7th: Biceps

HIGH CABLE CURL
80x12
90x10
100x10
110x10
120x10

ONE ARM DUMBELL CURL
ALL 10 SETS WERE DONE CONSECUTIVELY FOR EACH ARM
LEFT:
75x5 ->
35x10 ->
65x5 ->
30x10 ->
50x5 ->
20x15 ->
50x5 ->
15x10 ->
50x5 ->
10x10

RIGHT:
75x5 ->
35x10 ->
65x5 ->
30x10 ->
50x5 ->
20x15 ->
50x5 ->
15x10 ->
50x4 ->
10x10

*These dumbell sets were the hardest thing I've done in awhile. My form was not very good on the last couple sets, but the pump was amazing.

trojannation · 03-08-2008, 10:12 PM

Saturday, March 8th: Calves

SUPERSET: LEG PRESS CALVES + DONKEY CALF RAISE
180x20 + 126x20
270x20 + 176x20
360x20 + 226x20

LEG PRESS CALVES
450x12
540x10
630x8
540x12
540x12
540x10

DONKEY CALF RAISES
216x15
306x12
376x10
396x10
406x10
306x18

ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG
270x12
The following sets were done consecutively, right leg followed by left, then on to right again etc...
180x35
180x30 each leg
180x25 each leg
180x20 each leg
180x15 each leg
180x10 each leg
180x5 each leg
This giant set was immediately followed by a set of 180x15 with both legs.

I also went skiing for about 4 hours this morning. I decided to skip my back workout because I want to give my shoulders another day of rest.

trojannation · 03-11-2008, 03:10 AM

Monday, March 10th: Calves, Arms, and Abs

HIGH CABLE CURL
100x12
120x12
140x10

PREACHER CURL -EZ BAR
65x15
65x15
65x15

SUPERSET: ROPE HAMMER CURL + ROPE PRESSDOWN
120x10 + 120x10
120x10 + 140x10
120x10 + 160x10

SUPERSET: OVERHEAD CABLE CURL + CABLE KICKBACK WEIGHTS/REPS PER ARM
40x10 + 40x10
40x10 + 40x10
40x10 + 40x10

SEATED CALF RAISE
126x21
216x16
306x15
376x15
446x10
446x10
446x10
306x20
306x20

ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG
270x12
The following sets were done consecutively, right leg followed by left, then on to right again etc...
180x30 each leg
180x25 each leg
180x20 each leg
180x20 each leg
180x15 each leg
180x15 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
180x10 each leg
This giant set was immediately followed by a set of 180x15 with both legs.

GIANT SET ALL EXERCISES DONE CONSECUTIVELY
Jump Rope - 100 skips
Heavy Bag - 3 minutes
Reverse Crunch - 25
Crunch - 25
Oblique Crunch - 25 each side

60 second rest

Jump Rope - 100 skips
Heavy Bag - 3 minutes
Reverse Crunch - 25
Crunch - 25
Oblique Crunch - 25 each side

**DJSTARER** · 03-11-2008, 03:37 AM

Quote:

Originally Posted by trojannation

LEG PRESS ALL THE WAY DOWN
360x10
360x10
360x10
360x10
360x10

Hell yeah man. I see all these leg press numbers thrown around by people all the time... but they are NEVER doing a real leg press. I don't do it often, but I can tell by your numbers that your form is legit. IMO, the knees should either touch your chin or your ears depending on the width of your stance and size of your upper body!

way to be smart and do it right. much respect.

I know hack squats are a great move, but have you ever considered moving your leg press to the beginning of your training session to really amp up their intensity?

trojannation · 03-12-2008, 03:27 AM

Quote:

Originally Posted by DJSTARER

Hell yeah man. I see all these leg press numbers thrown around by people all the time... but they are NEVER doing a real leg press. I don't do it often, but I can tell by your numbers that your form is legit. IMO, the knees should either touch your chin or your ears depending on the width of your stance and size of your upper body!

way to be smart and do it right. much respect.

I know hack squats are a great move, but have you ever considered moving your leg press to the beginning of your training session to really amp up their intensity?

LOL I know what you mean... I see a lot of journals where people are putting down 20+ plates for leg presses. My squat max is somewhere around 545 but I sure as hell can't get 20+ plates anywere near all the way down.

Right now I'm hitting hacks hard to bring out my lower quads more, and that's why I'm doing them when I'm fresh.

trojannation · 03-12-2008, 03:27 AM

Tuesday, March 11th: Quads

SUPERSET: LEG EXTENSION + FRONT SQUAT (PARALLEL)
50x10 + 135x10
75x10 + 135x10
100x10 + 135x10
125x10 + 135x10
I could tell right away that this workout was going to be a long one. My legs felt dead on the first set of front squats, probably from skiing all day Sunday.

HACK SQUATS BELOW PARALLEL
180x10
270x10
360x10
380x10
400x10
420x10
440x10
450x10
I was able to get one more rep than last week with 440 and I didn't even try 450 last time. However, I had to rest about two minutes between sets today as opposed to last week's 60 second rest periods.

LEG PRESS PARALLEL
450x10
540x10
630x10
720x10
720x10

LEG EXTENSIONS - SINGLE LEG WEIGHT/REPS PER LEG
100x10
100x10
100x10

**DJSTARER** · 03-12-2008, 04:07 AM

Quote:

Originally Posted by trojannation

LOL I know what you mean... I see a lot of journals where people are putting down 20+ plates for leg presses. My squat max is somewhere around 545 but I sure as hell can't get 20+ plates anywere near all the way down.

Right now I'm hitting hacks hard to bring out my lower quads more, and that's why I'm doing them when I'm fresh.

word. A full 545 is great though!

I think my best (i'd have to check my log to be sure) is like... 420 or 425 for a 6 rep max.

trojannation · 03-13-2008, 02:25 AM

Wednesday, March 12th: Chest, Back, and Calves

SUPERSET: CABLE CROSSOVERS + T-BAR ROWS CROSSOVER WEIGHT PER SIDE
50x10 + 2 plates x10
60x10 + 3 plates x10
70x10 + 4 plates x10
80x10 + 5 plates x10

SUPERSET: BENCH + STRAIGHT ARM PULL DOWN
135x25 + 100x10
135x25 + 120x10
135x6 + 140x10
I felt a sharp pain in my shoulder, so I stopped on bench.

DONKEY CALF RAISE
126x20
216x20
266x15
316x15
316x15
316x15
216x30
216x30
216x33

*It wasn't a very good workout today, mostly because my shoulder is still bothering me. Calves felt good though.

1quick1 · 03-13-2008, 08:28 AM

trojannation · 03-14-2008, 12:40 AM

Quote:

Originally Posted by 1quick1

Yo!

Sh1t son, you're everywhere

trojannation · 03-14-2008, 03:43 AM

Thursday, March 13th: Calves, Arms, and Traps

SEATED CALF RAISE
126x20
216x15
306x15
306x15
306x16
306x15
306x18

HIGH CABLE CURL
100x10
110x15
120x15
130x12
140x10
150x8

SUPERSET: ROPE HAMMER CURL + CABLE PRESSDOWN
110x10 + 130x10
100x10 + 140x10
100x10 + 150x10

DUMBELL PREACHER CURL WEIGHT PER DUMBELL
30x10
30x10
30x12

TRAP BAR SHRUGS
135x10
225x10
315x10
I stopped at three sets because they were bothering my shoulder

DRAG CURLS
76x10
86x10
96x10

GIANT SET ALL EXERCISES DONE CONSECUTIVELY
Heavy Bag - 3 minutes
Jump Rope - 100 skips
Reverse Crunch - 20
Crunch - 20
Oblique Crunch - 20 each side
Jump Rope - 100 skips

trojannation · 03-19-2008, 04:08 PM

Wednesday, March 19th: Cardio

Stationary Bike
Level 5 - 3 minutes
Level 8 - 8 minutes
Level 10 - 2 minutes
Level 12 - 2 minutes
Level 10 - 2 minutes
Level 8 - 3 minutes
Level 10 - 2 minutes
Level 8 - 2 minutes
Level 14 - 2 minutes
Level 8 - 2 minutes
Level 5 - 2 minutes

Total Time: 30 minutes
Distance: 7.68 miles
Calories: 333.8

03-04-2008, 08:58 PM	#121
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Tuesday, March 4th: Delts, Back, and Biceps SUPERSET: ONE ARM CABLE CROSS LATERAL + ONE ARM CABLE SIDE LATERAL WEIGHT/REPS PER ARM 20x10 + 20x10 20x10 + 20x10 20x10 + 20x10 ONE ARM DUMBELL ROWWEIGHT/REPS PER ARM 75x10 125x10 145x10 145x12 145 is the biggest dumbell I can make without using 50's T-BAR ROWWEIGHT NOT INCLUDING BAR 135x10 180x10 225x10 270x10 STRAIGHT ARM PULL DOWN 120x10 130x10 140x10 150x10 160x10 OVERHEAD CABLE CURL 100x10 110x10 120x10 130x10 140x10 BARBELL CURL WORKING ON BOTTOM HALF 45x10 95x10 135x10 ONE ARM CABLE CURL WEIGHT/REPS PER ARM 60x8 50x8 40x10 Workout Time: 41 minutes __________________ MY WORKOUT JOURNAL

03-05-2008, 10:23 PM	#122
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Wednesday, March 5th: LEGS SUPERSET: JUMP ROPE + LEG EXTENSIONS 50 skips + 50x10 50 skips + 75x10 50 skips + 100x10 50 skips + 125x10 50 skips + 150x10 HACK SQUATS BELOW PARALLEL 180x10 270x10 360x12 360x12 380x12 400x10 420x10 440x9 400x10 360x10->275x15->180x14 SUPERSET: LYING LEG CURL + STANDING CALF RAISE 100x10 + 216x20 100x10 + 266x18 100x10 + 266x15 100x12 + 266x15 100x12 + 266x18 LEG PRESS ALL THE WAY DOWN 360x10 360x10 360x10 360x10 360x10 LYING LEG CURL 21's 3 sets of 75 STANDING CALF RAISE 216x20 216x20 216x20 216x19 216x15 216x19 216x20 216x15 216x20 216x18 Another great leg workout today. Quads were so pumped that I had a hard time getting in the leg curl machine again today. Workout Time: 67 minutes* __________________ MY WORKOUT JOURNAL

03-07-2008, 12:06 AM	#123
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Thursday, March 6th: Chest & Calves CABLE CROSSOVER WEIGHT PER SIDE 30x20 40x20 50x15 60x15 70x12 80x12 90x10 50x20 SUPERSET: BENCH + LOW CABLE CROSSOVER WEIGHT PER SIDE 135x25 + 40x10 135x25 + 40x10 135x20 + 40x20 SUPERSET: SEATED CALF RAISE + LEG PRESS CALVES 126x20 + 180x20 216x20 + 270x20 216x20 + 270x20 216x20 + 270x20 216x20 + 270x27 216x30 + 270x25 216x20 + 270x30 Good pump workout today. My shoulders are still really bothering me so I didn't even try going heavier than 135 on bench. I didn't really take any rest breaks this workout, and just took enough time to switch weights or machines when needed. Workout Time: 25 minutes __________________ MY WORKOUT JOURNAL

03-07-2008, 06:44 PM	#124
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Friday, March 7th: Biceps HIGH CABLE CURL 80x12 90x10 100x10 110x10 120x10 ONE ARM DUMBELL CURL ALL 10 SETS WERE DONE CONSECUTIVELY FOR EACH ARM LEFT: 75x5 -> 35x10 -> 65x5 -> 30x10 -> 50x5 -> 20x15 -> 50x5 -> 15x10 -> 50x5 -> 10x10 RIGHT: 75x5 -> 35x10 -> 65x5 -> 30x10 -> 50x5 -> 20x15 -> 50x5 -> 15x10 -> 50x4 -> 10x10 These dumbell sets were the hardest thing I've done in awhile. My form was not very good on the last couple sets, but the pump was amazing. __________________ MY WORKOUT JOURNAL*

03-08-2008, 10:12 PM	#125
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Saturday, March 8th: Calves SUPERSET: LEG PRESS CALVES + DONKEY CALF RAISE 180x20 + 126x20 270x20 + 176x20 360x20 + 226x20 LEG PRESS CALVES 450x12 540x10 630x8 540x12 540x12 540x10 DONKEY CALF RAISES 216x15 306x12 376x10 396x10 406x10 306x18 ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG 270x12 The following sets were done consecutively, right leg followed by left, then on to right again etc... 180x35 180x30 each leg 180x25 each leg 180x20 each leg 180x15 each leg 180x10 each leg 180x5 each leg This giant set was immediately followed by a set of 180x15 with both legs. I also went skiing for about 4 hours this morning. I decided to skip my back workout because I want to give my shoulders another day of rest. __________________ MY WORKOUT JOURNAL

03-11-2008, 03:10 AM	#126
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Monday, March 10th: Calves, Arms, and Abs HIGH CABLE CURL 100x12 120x12 140x10 PREACHER CURL -EZ BAR 65x15 65x15 65x15 SUPERSET: ROPE HAMMER CURL + ROPE PRESSDOWN 120x10 + 120x10 120x10 + 140x10 120x10 + 160x10 SUPERSET: OVERHEAD CABLE CURL + CABLE KICKBACK WEIGHTS/REPS PER ARM 40x10 + 40x10 40x10 + 40x10 40x10 + 40x10 SEATED CALF RAISE 126x21 216x16 306x15 376x15 446x10 446x10 446x10 306x20 306x20 ONE LEG CALVES ON LEG PRESS WEIGHT/REPS PER LEG 270x12 The following sets were done consecutively, right leg followed by left, then on to right again etc... 180x30 each leg 180x25 each leg 180x20 each leg 180x20 each leg 180x15 each leg 180x15 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg 180x10 each leg This giant set was immediately followed by a set of 180x15 with both legs. GIANT SET ALL EXERCISES DONE CONSECUTIVELY Jump Rope - 100 skips Heavy Bag - 3 minutes Reverse Crunch - 25 Crunch - 25 Oblique Crunch - 25 each side 60 second rest Jump Rope - 100 skips Heavy Bag - 3 minutes Reverse Crunch - 25 Crunch - 25 Oblique Crunch - 25 each side __________________ MY WORKOUT JOURNAL

03-12-2008, 03:27 AM	#129
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Tuesday, March 11th: Quads SUPERSET: LEG EXTENSION + FRONT SQUAT (PARALLEL) 50x10 + 135x10 75x10 + 135x10 100x10 + 135x10 125x10 + 135x10 I could tell right away that this workout was going to be a long one. My legs felt dead on the first set of front squats, probably from skiing all day Sunday. HACK SQUATS BELOW PARALLEL 180x10 270x10 360x10 380x10 400x10 420x10 440x10 450x10 I was able to get one more rep than last week with 440 and I didn't even try 450 last time. However, I had to rest about two minutes between sets today as opposed to last week's 60 second rest periods. LEG PRESS PARALLEL 450x10 540x10 630x10 720x10 720x10 LEG EXTENSIONS - SINGLE LEG WEIGHT/REPS PER LEG 100x10 100x10 100x10 __________________ MY WORKOUT JOURNAL

03-13-2008, 02:25 AM	#131
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Wednesday, March 12th: Chest, Back, and Calves SUPERSET: CABLE CROSSOVERS + T-BAR ROWS CROSSOVER WEIGHT PER SIDE 50x10 + 2 plates x10 60x10 + 3 plates x10 70x10 + 4 plates x10 80x10 + 5 plates x10 SUPERSET: BENCH + STRAIGHT ARM PULL DOWN 135x25 + 100x10 135x25 + 120x10 135x6 + 140x10 I felt a sharp pain in my shoulder, so I stopped on bench. DONKEY CALF RAISE 126x20 216x20 266x15 316x15 316x15 316x15 216x30 216x30 216x33 It wasn't a very good workout today, mostly because my shoulder is still bothering me. Calves felt good though. __________________ MY WORKOUT JOURNAL*

03-13-2008, 08:28 AM	#132
1quick1 New Member Join Date: Aug 2007 Posts: 11 Recipes: 0 Rep Power: 0	Re: TROJAN'S JOURNAL Yo!

03-14-2008, 03:43 AM	#134
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Thursday, March 13th: Calves, Arms, and Traps SEATED CALF RAISE 126x20 216x15 306x15 306x15 306x16 306x15 306x18 HIGH CABLE CURL 100x10 110x15 120x15 130x12 140x10 150x8 SUPERSET: ROPE HAMMER CURL + CABLE PRESSDOWN 110x10 + 130x10 100x10 + 140x10 100x10 + 150x10 DUMBELL PREACHER CURL WEIGHT PER DUMBELL 30x10 30x10 30x12 TRAP BAR SHRUGS 135x10 225x10 315x10 I stopped at three sets because they were bothering my shoulder DRAG CURLS 76x10 86x10 96x10 GIANT SET ALL EXERCISES DONE CONSECUTIVELY Heavy Bag - 3 minutes Jump Rope - 100 skips Reverse Crunch - 20 Crunch - 20 Oblique Crunch - 20 each side Jump Rope - 100 skips __________________ MY WORKOUT JOURNAL

03-19-2008, 04:08 PM	#135
trojannation Pro Stature Join Date: Apr 2007 Posts: 590 Recipes: 0 Rep Power: 140	Re: TROJAN'S JOURNAL Wednesday, March 19th: Cardio Stationary Bike Level 5 - 3 minutes Level 8 - 8 minutes Level 10 - 2 minutes Level 12 - 2 minutes Level 10 - 2 minutes Level 8 - 3 minutes Level 10 - 2 minutes Level 8 - 2 minutes Level 14 - 2 minutes Level 8 - 2 minutes Level 5 - 2 minutes Total Time: 30 minutes Distance: 7.68 miles Calories: 333.8 __________________ MY WORKOUT JOURNAL