Jump to content

Jonzen's 2007 Contest training journal


Recommended Posts

January 1, 2007:

 

5'11", 55 years of age, 168 pounds.

 

5:30 AM: bowl of yerba mate w soy milk

 

6:15 AM: 60 liter blender drink: 2 leaves kale, handful of parsley, 1/4 C blueberries,flax seed, 1/2 banana, 1 scoop soy protein/hemp protein, 20 oz water.

 

Training this morning at 7 AM:

 

Straight-leg dead lifts / 95 lbs / 20 reps

Straight-leg dead lifts / 115 lbs / 20 reps

Straight-leg dead lifts / 135 lbs / 20 reps

 

Quad machine / 100 lbs / 20 reps

Quad machine /120 lbs / 15 reps

Quad machine / 120 lbs / 15 reps

 

Calves on Smith Machine / 90 lbs / 20 reps (straight position)

Calves on Smith Machine / 180 lbs / 20 reps (inward position)

Calves on Smith Machine / 180 lbs / 15 reps (outward position)

Calves on Smith Machine / 180 lbs / 15 reps (straight position)

 

Lunges w barbell on shoulders / 65 lbs / 24 alternating paces

Lunges w barbell on shoulders / 65 lbs / 24 alternating paces

Lunges w barbell on shoulders / 65 lbs / 24 alternating paces

 

Tomorrow will begin adding 30 minutes stairmaster cardio after workout.

 

(**have to workout MTW this week because I am going on a Buddhist retreat January 4,5,6,7)

 

9AM: 60 liter blender drink: 2 leaves kale, parsley, blueberries, 1/4 banana, 1 scoop vegan protein powder, 1 scoop hemp protein, water, left-over yerba mate tea.

Edited by jonzen
Link to comment
Share on other sites

Hey Jonzen, goo to see you finally start a log here

 

Tomorrow will begin adding 30 minutes stairmaster cardio after workout.

That's not the best idea.

Generally, try to do cardio and weights in seperate workouts.

If you have to do both in one session, do the cardio first for better effect of the strength training.

Link to comment
Share on other sites

6:45 AM

 

50 incline sit-ups

50 sit-ups on ball

50 sit-ups on ball

20 reps each side 55# core cable twists

20 reps each side 65# core cable twists

 

15 65# barbell push press

12 reps

10 reps

 

18 15# alternating dumb shoulder press, slow

15 20# alternating dumb shoulder press, slow

15 20# alternating dumb shoulder press, slow

 

Plate front raises, 25# 20 reps (seated on recline bench)

Plate front raises 25# 20 reps

plate front raises 25# 25 reps

 

Lateral raise giant dropset:

15# 15 reps

10# 18 reps

8# 30 reps

 

Reverse cables rear delts:

25# 15 reps

30# 15 reps

35# 20 reps

 

Reverse bicep curls:

25# + bar 15 reps

30# + bar 15 reps

35# + bar 20 reps

 

Reverse bicep curls:

40# barbell 20 reps

50# barbell 18 reps

60# barbell 12 reps assisted

 

Alternating dumb bicep curls:

20# 20 each arm

25# 12 each arm

20# 20 each arm

 

Barbell bicep curls:

45# 15 reps

50# 15 reps

60# 6 reps (pooped out!)

 

10 minutes on stairmaster

finished at 8:30 AM

Link to comment
Share on other sites

This workout was the last for this week. I am going to a Buddhist retreat tomorrow thru Monday. I will be studying calligraphy with a Japanese master, sitting zazen and eating in silence.

 

6:50 AM

 

50 incline sit-ups with 25# weight on upper chest

50 sit-ups on ball

50 hanging leg lifts (slow)

 

Incline Bench Press

65# 15 reps

85# 12 reps

95# 6 reps (2 assisted)

 

 

Flat Bench DB Chest Press

25# 15 reps

35# 15 reps

45# 6 reps (1 assisted)

35# 15 reps

35# 12 reps

 

Decline Bench DB Chest Press

20# X 15

20# X 15

20# X 20

 

Reverse Cable Tricep Press-Downs

60# X 15

80# X 12

80# X 12

70# X 20

 

DB Kick Backs

15# X 15

20# X 15

25# X 15

25# X 15

25# X 15

 

Body Weight Dips

25 dips

+35# 15 dips

12 dips to failure / hold for 30 seconds

 

End session 8:05 AM

 

Ciao everyone! Back on Monday or Tuesday

Link to comment
Share on other sites

Please sign in to comment

You will be able to leave a comment after signing in



Sign In Now
 Share

×
×
  • Create New...