TROJAN'S JOURNAL

trojannation · 11-15-2007, 03:09 PM

To save time in updating all my workouts I'll just post a link to another journal... Trojan's Journal - All The Misc

trojannation · 11-15-2007, 03:10 PM

BARBELL CURL
65x10
95x10
105x10
115x10

HIGH CABLE CURL
100x10
110x10
120x10
130x10->110x8->90x8->70x10->50x15

ROPE HAMMER CURL
130x10
130x10
130x10
120x10->100x8->80x7->60x8->40x15

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

Great bicep pump today... I haven't done high cable curls in a long time, and they hammered the **** out of my bi's. Post workout arm measurements were 17 5/8"

trojannation · 11-15-2007, 03:11 PM

SQUATS Parallel
135x10
225x10
295x10
315x10 (barely got the 10th rep)

NARROW STANCE SQUATS Parallel
225x10
225x10
225x10

ATG JUMP SQUAT
135x6

ROMANIAN DEADLIFT
155x10
155x10
155x10

GOOD MORNINGS
65x30

*Today's workout definitely wasn't my best... I tried to get my workout in while both kids were taking a nap, and they both woke up before I had finished so I had to take them out to the weight room with me. I had a hard time getting myself prepaired mentally for my last set of squats with three plates because I hadn't done that much in awhile, but I was able to get my 10 reps in.

trojannation · 11-15-2007, 03:12 PM

BENCH
135x10
225x10
275x8
225x10
135x30

SMITH MACHINE INCLINE
185x10

INCLINE CABLE FLYE Weight per side
40x10
60x10
60x10
60x10

CABLE CROSSOVER Weight per side
60x10
60x10
60x10

trojannation · 11-15-2007, 03:13 PM

TREADMILL
3 MPH: 2 minutes
6 MPH: 1 minute
3 MPH: 1 minute
8 MPH: 1 minute
3 MPH: 1 minute
9 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
12 MPH: 1 minute
3 MPH: 1 minute
6 MPH: 1 minute
3 MPH: 2 minutes

TOTAL TIME: 21 minutes
Calories Burned:245

AB GIANT SET All exercises done consecutively in a giant set
Reverse Crunch - 20
Standard Crunch - 20
Oblique Crunch - 20 per side
Cable Crunch - 120x20

MEDICINE BALL OBLIQUES With Partner
15x15 each side

MEDICINE BALL KICK THROW
15x10

LEG RAISES with partner pushing legs
15

trojannation · 11-15-2007, 03:14 PM

JUMP ROPE
100 skips

PULL UPS
Bodyweight x10
Bodyweight x10
Bodyweight x10

CLOSE GRIP PULL DOWN
185x10
190x10
195x10

STRAIGHT ARM PULL DOWN
110x10
115x10
120x10

DUMBELL ROW Weight per Dumbell
120x10
120x10
120x10

CABLE ROW
200x10
200x10
200x8->180x6->160x6->150x5->100x9->50x15

trojannation · 11-15-2007, 03:15 PM

JUMP ROPE
100 Skips

DEADLIFT
155x10
245x10
315x10
315x10

RACK PULL
402x3

SUPERSET: ROMANIAN DEADLIFT/GOOD MORNING
155x10 / 45x10
155x10 / 45x10
155x10 / 45x10

LEG CURL
100x10
100x10
100x8->90x5->80x5->70x5->60x7->50x7

**Ikaika** · 11-15-2007, 06:36 PM

Wow strong workouts bro...I see you throw in some drop sets here and there. Always fun right?

Also, your leg workout looks pretty sick, thats a ton of squats. How big are your quads these days?

trojannation · 11-15-2007, 09:53 PM

Quote:

Originally Posted by Ikaika

Wow strong workouts bro...I see you throw in some drop sets here and there. Always fun right?

Also, your leg workout looks pretty sick, thats a ton of squats. How big are your quads these days?

Thanks bro, drop sets are the way to go. I've been doing at least one set every workout.

Right now my quads are just under 27"

**Ikaika** · 11-15-2007, 10:18 PM

Nice work. Doing drop sets for my biceps and forearms has become my go-to lately.

trojannation · 11-16-2007, 01:24 AM

SUPERSET: SHOULDER PRESS/SEATED DUMBELL PRESS
135x15 / 60x15 (weight per dumbell)
135x15 / 60x15 (weight per dumbell)

SUPERSET: SEATED LATERAL/BENT OVER LATERAL Weight per dumbell
20x12 / 20x12
20x12 / 20x12
20x12 / 20x12

HIGH CABLE CURL
100x12
110x12
120x10
120x10->100x8->80x10->60x18->40x30

ROPE HAMMER CURL
120x9
110x10
100x12

OVERHEAD CABLE CURL Weight per side
40x10
40x10
30x12

*I am doing less work for my front delts for awhile, so I paired my shoulder and bicep workouts together for this week. Now I am back on schedule and making up for the day off yesterday. My arms are pumped like crazy today, and I am having a hard time typing

trojannation · 11-17-2007, 02:37 AM

JUMP ROPE
100 skips

SQUATS PARALLEL
135x10
225x10
315x10
315x8

SMITH MACHINE SQUAT PARALLEL, FEET 12" IN FRONT OF BAR
305x12
305x12
305x12

ATG JUMP SQUAT
135x6
135x6

VERTICAL LEG PRESS
445x10
465x10
445x10
345x20

trojannation · 11-17-2007, 11:13 PM

JUMP ROPE
100 Skips

BENCH
135x10
185x10
225x10,5,5 (rest-pause, 10 second breaks)

SMITH MACHINE INCLINE
155x15
160x15
165x10->145x8->125x6->105x6->85x8

INCLINE CABLE FLYE Weight per side
60x12
65x10
70x9

CABLE CROSSOVER Weight per side
70x12
75x10
80x10
80x8->60x8->40x10->20x10

XiLe Ultra · 11-19-2007, 03:30 AM

and you were saying I have a workout journal everywhere! You officially have me beat, I don't have one on bb.com.

trojannation · 11-19-2007, 01:39 PM

Quote:

Originally Posted by XiLe Ultra

and you were saying I have a workout journal everywhere! You officially have me beat, I don't have one on bb.com.

I two others as well

trojannation · 11-19-2007, 05:13 PM

SEATED CALF RAISE
135x20
210x20
270x15
210x20
210x20
270x15
210x20
210x20
210x20

LEG PRESS CALF RAISE
245x18
245x18
245x18
335x12
335x15
335x15
355x15
335x17
335x12

COLOR CODES:
Toes pointed straight
Toes pointed out
Toes pointed in

11-15-2007, 03:09 PM	#1
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	TROJAN'S JOURNAL To save time in updating all my workouts I'll just post a link to another journal... Trojan's Journal - All The Misc __________________ MY WORKOUT JOURNAL

11-15-2007, 03:10 PM	#2
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Thursday, November 8th BARBELL CURL 65x10 95x10 105x10 115x10 HIGH CABLE CURL 100x10 110x10 120x10 130x10->110x8->90x8->70x10->50x15 ROPE HAMMER CURL 130x10 130x10 130x10 120x10->100x8->80x7->60x8->40x15 OVERHEAD CABLE CURL Weight per side 40x10 40x10 40x10 Great bicep pump today... I haven't done high cable curls in a long time, and they hammered the ** out of my bi's. Post workout arm measurements were 17 5/8" __________________ MY WORKOUT JOURNAL**

11-15-2007, 03:11 PM	#3
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Friday, November 9th SQUATS Parallel 135x10 225x10 295x10 315x10 (barely got the 10th rep) NARROW STANCE SQUATS Parallel 225x10 225x10 225x10 ATG JUMP SQUAT 135x6 ROMANIAN DEADLIFT 155x10 155x10 155x10 GOOD MORNINGS 65x30 Today's workout definitely wasn't my best... I tried to get my workout in while both kids were taking a nap, and they both woke up before I had finished so I had to take them out to the weight room with me. I had a hard time getting myself prepaired mentally for my last set of squats with three plates because I hadn't done that much in awhile, but I was able to get my 10 reps in. __________________ MY WORKOUT JOURNAL*

11-15-2007, 03:12 PM	#4
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Saturday, November 10th BENCH 135x10 225x10 275x8 225x10 135x30 SMITH MACHINE INCLINE 185x10 INCLINE CABLE FLYE Weight per side 40x10 60x10 60x10 60x10 CABLE CROSSOVER Weight per side 60x10 60x10 60x10 __________________ MY WORKOUT JOURNAL

11-15-2007, 03:13 PM	#5
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Sunday, November 11th TREADMILL 3 MPH: 2 minutes 6 MPH: 1 minute 3 MPH: 1 minute 8 MPH: 1 minute 3 MPH: 1 minute 9 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 12 MPH: 1 minute 3 MPH: 1 minute 6 MPH: 1 minute 3 MPH: 2 minutes TOTAL TIME: 21 minutes Calories Burned:245 AB GIANT SET All exercises done consecutively in a giant set Reverse Crunch - 20 Standard Crunch - 20 Oblique Crunch - 20 per side Cable Crunch - 120x20 MEDICINE BALL OBLIQUES With Partner 15x15 each side MEDICINE BALL KICK THROW 15x10 LEG RAISES with partner pushing legs 15 __________________ MY WORKOUT JOURNAL

11-15-2007, 03:14 PM	#6
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Monday, November 12th JUMP ROPE 100 skips PULL UPS Bodyweight x10 Bodyweight x10 Bodyweight x10 CLOSE GRIP PULL DOWN 185x10 190x10 195x10 STRAIGHT ARM PULL DOWN 110x10 115x10 120x10 DUMBELL ROW Weight per Dumbell 120x10 120x10 120x10 CABLE ROW 200x10 200x10 200x8->180x6->160x6->150x5->100x9->50x15 __________________ MY WORKOUT JOURNAL

11-15-2007, 03:15 PM	#7
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Tuesday, November 13th JUMP ROPE 100 Skips DEADLIFT 155x10 245x10 315x10 315x10 RACK PULL 402x3 SUPERSET: ROMANIAN DEADLIFT/GOOD MORNING 155x10 / 45x10 155x10 / 45x10 155x10 / 45x10 LEG CURL 100x10 100x10 100x8->90x5->80x5->70x5->60x7->50x7 __________________ MY WORKOUT JOURNAL

11-15-2007, 06:36 PM	#8
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	Re: TROJAN'S JOURNAL Wow strong workouts bro...I see you throw in some drop sets here and there. Always fun right? Also, your leg workout looks pretty sick, thats a ton of squats. How big are your quads these days? __________________ No supplement can make up for the lack of a strong work ethic.

11-15-2007, 10:18 PM	#10
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,806 Recipes: 0 Rep Power: 215	Re: TROJAN'S JOURNAL Nice work. Doing drop sets for my biceps and forearms has become my go-to lately. __________________ No supplement can make up for the lack of a strong work ethic.

11-16-2007, 01:24 AM	#11
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Thursday, November 15th: Delts & Biceps SUPERSET: SHOULDER PRESS/SEATED DUMBELL PRESS 135x15 / 60x15 (weight per dumbell) 135x15 / 60x15 (weight per dumbell) SUPERSET: SEATED LATERAL/BENT OVER LATERAL Weight per dumbell 20x12 / 20x12 20x12 / 20x12 20x12 / 20x12 HIGH CABLE CURL 100x12 110x12 120x10 120x10->100x8->80x10->60x18->40x30 ROPE HAMMER CURL 120x9 110x10 100x12 OVERHEAD CABLE CURL Weight per side 40x10 40x10 30x12 I am doing less work for my front delts for awhile, so I paired my shoulder and bicep workouts together for this week. Now I am back on schedule and making up for the day off yesterday. My arms are pumped like crazy today, and I am having a hard time typing __________________ MY WORKOUT JOURNAL*

11-17-2007, 02:37 AM	#12
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Friday, November 16th: QUADS JUMP ROPE 100 skips SQUATS PARALLEL 135x10 225x10 315x10 315x8 SMITH MACHINE SQUAT PARALLEL, FEET 12" IN FRONT OF BAR 305x12 305x12 305x12 ATG JUMP SQUAT 135x6 135x6 VERTICAL LEG PRESS 445x10 465x10 445x10 345x20 __________________ MY WORKOUT JOURNAL

11-17-2007, 11:13 PM	#13
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Saturday, November 17th: CHEST JUMP ROPE 100 Skips BENCH 135x10 185x10 225x10,5,5 (rest-pause, 10 second breaks) SMITH MACHINE INCLINE 155x15 160x15 165x10->145x8->125x6->105x6->85x8 INCLINE CABLE FLYE Weight per side 60x12 65x10 70x9 CABLE CROSSOVER Weight per side 70x12 75x10 80x10 80x8->60x8->40x10->20x10 __________________ MY WORKOUT JOURNAL

11-19-2007, 03:30 AM	#14
XiLe Ultra Pro Stature Join Date: Apr 2007 Location: Aurora, IL Posts: 2,341 Recipes: 0 Rep Power: 183	Re: Saturday, November 17th: CHEST and you were saying I have a workout journal everywhere! You officially have me beat, I don't have one on bb.com. __________________ Deadlift: 405 Bench: 225 Squat: somewhere inbetween MP #17 (no G & N)

11-19-2007, 05:13 PM	#16
trojannation Pro Stature Join Date: Apr 2007 Posts: 589 Recipes: 0 Rep Power: 139	Monday, November 19: Calves SEATED CALF RAISE 135x20 210x20 270x15 210x20 210x20 270x15 210x20 210x20 210x20 LEG PRESS CALF RAISE 245x18 245x18 245x18 335x12 335x15 335x15 355x15 335x17 335x12 COLOR CODES: Toes pointed straight Toes pointed out Toes pointed in __________________ MY WORKOUT JOURNAL