Trojan's Motherfucking Journal

TROJANNATION · 09-25-2007, 11:47 PM

Current Stats

Age:27
Height: 5'8.5"
Weight: 191 (I typically get up to about 208-210 when lifting hard, and down to as low as 185 in the fire season)
Previous experience: I began lifting when I was 11 years old, and lifted continuously until after I graduated high school. After high school I changed my lifting routine to a more baseball specific workout plan do to the fact that I pitched in addition to playing outfield, and my coaches didn't like the fact that I was lifting more like a powerlifter. After baseball I began hitting the weights hard again with a heavy focus on bench; my personal best was 385 at a bodyweight in the low 180's (no my_whey)
After college I got a job as a firefighter and have been off and on ever since due to my work schedule. I did not lift from 2004 to early 2007, and started hitting it hard again in Febuary of this year. Once again I was forced to take the summer off from lifting due to my work schedule, and will be starting up again in early October. I will be able to lift continuously until at least May of next year.

XiL3 · 09-26-2007, 12:15 AM

subscribed...naturally

TROJANNATION · 09-26-2007, 12:57 AM

Quote:

Originally Posted by XiL3

subscribed...naturally

I've lost a lot of muscle mass over the summer... I don't think I'll be lifting much to start off this year

TROJANNATION · 10-10-2007, 10:49 PM

BENCH
135x15
185x10
185x10
185x10

DUMBELL INCLINE PRESS
50x12
55x12
60x12

CABLE CROSSOVER Weight per side
40x10
45x10
50x10

DIPS
Bodyweight: 3x10

MEDICINE BALL SITUPS 30 degree incline, 15 lb medicine ball
3x10

MEDICINE BALL OBLIQUE 15 lb medicine ball with partner
10 each side

MEDICINE BALL KICK THROW
15 lb medicine ball, 5 reps

TROJANNATION · 10-10-2007, 10:50 PM

Incline Alt. Dumbell Curl Weights are per dumbell
35x12
40x10
45x8
50x6

EZ Bar Curl
115x5
125x5
130x5
135x5
135x5

Rope Hammer Curl
130x5
135x5
145x5
155x5
165x5

Overhead Cable Curl Weights are per side
40x5
50x5
60x5
70x5
80x5

Concentration Curl Weights are per dumbell
30x10

TROJANNATION · 10-10-2007, 10:51 PM

Stairmaster

Great Pyramid program
setting of 10
the program took 11:17 to complete and my heartrate was between 135 and 142. Estimated calories burned was 104.

Leg Press Calf Raise Weight listed is of weight added to machine only

200x20 (toes straight ahead)
200x20 (toes pointed in
200x20 (toes pointed out

Seated Calf Raise

300x15 (toes straight ahead)
300x15 (toes pointed in
300x15 (toes pointed out

Seated Cable Row
150x12
150x12
150x12

Wide Grip Pull Down (to front)
150x10
160x10
170x10

Bent Over Dumbell Row
155x10
175x10
195x10

Deadlift
245x5
295x5
305x5
315x5
305x5

TROJANNATION · 10-10-2007, 10:52 PM

Stairmaster
Empire State Building program

level 10: 20 minutes
level 12: 2.5 minutes
level 14: 1 minute - finished out workout

Total Time: 23.32, estimated calories burned 223
Heartrate: 135-150

Stretching
15 minutes of stretching

DontBOZZmebro · 10-11-2007, 12:41 AM

Are u following a certain program ??

It is a bit strange to have a whole day for bi's and a day for back and calves

why dont u do bi's and calves instead?

TROJANNATION · 10-11-2007, 01:17 AM

Quote:

Originally Posted by BOZZ

Are u following a certain program ??

It is a bit strange to have a whole day for bi's and a day for back and calves

why dont u do bi's and calves instead?

I do calves and abs three to four times a week each, and there is no set day for them. I did calves on back day because it was a slow day at work, and I prefer to do calves at work because they have equipment better suited for doing a calf workout than I do at my home gym. The stairmaster and calf workout was done at work earlier in the day, and the back workout was done when I got home from work. I combined them onto the same entry so that I did not have to create two posts for the same day.
Generally Monday would be an off day for lifting, but my bi's are not as developed as my tri's and delts and so I am using that extra day to get two bi workouts in per week.

TROJANNATION · 10-18-2007, 12:50 AM

]Stairmaster
Space Needle program

level 10: 2.5 minutes
level 12: 1.5 minutes
level 10: 2.5 minutes
level 12: 1.5 minutes
level 10: 3+ minutes

Total time: 11:17, estimated calories burned 133
Heartrate: 140-156

Stretching
5 minutes

Elliptical
10 minutes
level 8 - fat burning program
estimated calories: 125

Stretching
5 minutes

TROJANNATION · 10-18-2007, 12:51 AM

Shoulder Press
135x12
145x10
155x8
165x6

Upright Rows
107x10
112x10
112x10

Superset: Seated Lateral Raise/Bent Over Lateral RaiseWeight is per dumbell
20x10/20x10
20x10/20x10
20x10/20x10

Reverse Cable FlyeWeight per side
20x10
20x10
20x10

TROJANNATION · 10-18-2007, 12:54 AM

Squats Parallel
135x10
185x10
225x10
245x10
245x10
135x10

Smith Machine Squats Feet 8-10" in front of body
225x10
265x10
285x10

Romanian Deadlift
155x10
155x10
155x8

Good Mornings
45x30

Leg Extensions
150x10
150x10
150x10

Lying Leg Curl
100x10
100x10
100x10

XiL3 · 10-18-2007, 12:55 AM

Strong squats

Hell strong everything.

TROJANNATION · 10-18-2007, 12:55 AM

]Bench
135x10
185x10
225x10
135x20

Incline Flye Weight per dumbell
40x12
40x12
40x12
40x12

Cable Crossover Weight per side
40x12
45x12
50x12
30x20

Wide Grip Bench Press 10 second negative
135x10

TROJANNATION · 10-18-2007, 12:57 AM

]Deadlift
155x10
245x5
295x5
315x5
335x5

Seated Cable Row
155x12
160x12
165x12

Pendlay Rows
155x10
155x10
155x10

Pull Down To Front
155x10
165x10
175x10

Medicine Ball Obliques With training partner, 15 lb medicine ball
10 each direction

Reverse Crunch
15

XiL3 · 10-18-2007, 12:26 PM

Yea man less trouble with the back that way, great deads.

09-25-2007, 11:47 PM	#1
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Trojan's Motherfucking Journal Current Stats Age:27 Height: 5'8.5" Weight: 191 (I typically get up to about 208-210 when lifting hard, and down to as low as 185 in the fire season) Previous experience: I began lifting when I was 11 years old, and lifted continuously until after I graduated high school. After high school I changed my lifting routine to a more baseball specific workout plan do to the fact that I pitched in addition to playing outfield, and my coaches didn't like the fact that I was lifting more like a powerlifter. After baseball I began hitting the weights hard again with a heavy focus on bench; my personal best was 385 at a bodyweight in the low 180's (no my_whey) After college I got a job as a firefighter and have been off and on ever since due to my work schedule. I did not lift from 2004 to early 2007, and started hitting it hard again in Febuary of this year. Once again I was forced to take the summer off from lifting due to my work schedule, and will be starting up again in early October. I will be able to lift continuously until at least May of next year. Last edited by TROJANNATION; 10-29-2007 at 10:19 PM..

10-10-2007, 10:49 PM	#4
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Sunday, October 7th: Chest & Abs BENCH 135x15 185x10 185x10 185x10 DUMBELL INCLINE PRESS 50x12 55x12 60x12 CABLE CROSSOVER Weight per side 40x10 45x10 50x10 DIPS Bodyweight: 3x10 MEDICINE BALL SITUPS 30 degree incline, 15 lb medicine ball 3x10 MEDICINE BALL OBLIQUE 15 lb medicine ball with partner 10 each side MEDICINE BALL KICK THROW 15 lb medicine ball, 5 reps Last edited by TROJANNATION; 11-17-2007 at 03:37 PM..

10-10-2007, 10:50 PM	#5
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Monday, October 8th: Biceps Incline Alt. Dumbell Curl Weights are per dumbell 35x12 40x10 45x8 50x6 EZ Bar Curl 115x5 125x5 130x5 135x5 135x5 Rope Hammer Curl 130x5 135x5 145x5 155x5 165x5 Overhead Cable Curl Weights are per side 40x5 50x5 60x5 70x5 80x5 Concentration Curl Weights are per dumbell 30x10 Last edited by TROJANNATION; 11-24-2007 at 07:49 PM..

10-10-2007, 10:51 PM	#6
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Tuesday, October 9th: Calves & Back Stairmaster Great Pyramid program setting of 10 the program took 11:17 to complete and my heartrate was between 135 and 142. Estimated calories burned was 104. Leg Press Calf Raise Weight listed is of weight added to machine only 200x20 (toes straight ahead) 200x20 (toes pointed in 200x20 (toes pointed out Seated Calf Raise 300x15 (toes straight ahead) 300x15 (toes pointed in 300x15 (toes pointed out Seated Cable Row 150x12 150x12 150x12 Wide Grip Pull Down (to front) 150x10 160x10 170x10 Bent Over Dumbell Row 155x10 175x10 195x10 Deadlift 245x5 295x5 305x5 315x5 305x5

10-10-2007, 10:52 PM	#7
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Wednesday, October 10th: Cardio Stairmaster Empire State Building program level 10: 20 minutes level 12: 2.5 minutes level 14: 1 minute - finished out workout Total Time: 23.32, estimated calories burned 223 Heartrate: 135-150 Stretching 15 minutes of stretching

10-11-2007, 12:41 AM	#8
DontBOZZmebro Member #15 (serious) Join Date: Sep 2007 Location: Under the bridge Posts: 600 86093	Are u following a certain program ?? It is a bit strange to have a whole day for bi's and a day for back and calves why dont u do bi's and calves instead? __________________ TOODLES to you too... 2 days... the next person that has something smart to post in my thread can make it a week. JUST BECAUSE THERE ISN'T A (SERIOUS) TAG ON A THREAD DOES NOT MEAN THAT YOU CAN POST STUPID SHIT IN A THREAD. ALLTHEMISC Spartan #1 First sig. PIC on ALLTHEMISC 25-9-2007

10-18-2007, 12:50 AM	#10
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Thursday, October 11th: Cardio ]Stairmaster Space Needle program level 10: 2.5 minutes level 12: 1.5 minutes level 10: 2.5 minutes level 12: 1.5 minutes level 10: 3+ minutes Total time: 11:17, estimated calories burned 133 Heartrate: 140-156 Stretching 5 minutes Elliptical 10 minutes level 8 - fat burning program estimated calories: 125 Stretching 5 minutes

10-18-2007, 12:51 AM	#11
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Thursday, October 11th: Shoulders Shoulder Press 135x12 145x10 155x8 165x6 Upright Rows 107x10 112x10 112x10 Superset: Seated Lateral Raise/Bent Over Lateral RaiseWeight is per dumbell 20x10/20x10 20x10/20x10 20x10/20x10 Reverse Cable FlyeWeight per side 20x10 20x10 20x10

10-18-2007, 12:54 AM	#12
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Saturday, October 13th: Legs Squats Parallel 135x10 185x10 225x10 245x10 245x10 135x10 Smith Machine Squats Feet 8-10" in front of body 225x10 265x10 285x10 Romanian Deadlift 155x10 155x10 155x8 Good Mornings 45x30 Leg Extensions 150x10 150x10 150x10 Lying Leg Curl 100x10 100x10 100x10

10-18-2007, 12:55 AM	#14
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Monday, October 15th: Chest ]Bench 135x10 185x10 225x10 135x20 Incline Flye Weight per dumbell 40x12 40x12 40x12 40x12 Cable Crossover Weight per side 40x12 45x12 50x12 30x20 Wide Grip Bench Press 10 second negative 135x10

10-18-2007, 12:57 AM	#15
TROJANNATION Sovereign of all the misc Join Date: Sep 2007 Posts: 15,404 147290421	Wednesday, October 17th: Back & Abs ]Deadlift 155x10 245x5 295x5 315x5 335x5 Seated Cable Row 155x12 160x12 165x12 Pendlay Rows 155x10 155x10 155x10 Pull Down To Front 155x10 165x10 175x10 Medicine Ball Obliques With training partner, 15 lb medicine ball 10 each direction Reverse Crunch 15 Last edited by TROJANNATION; 10-18-2007 at 03:26 PM..

10-18-2007, 12:27 PM	#17
TheLBM Member Join Date: Oct 2007 Posts: 73