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  #11  
Old 03-28-2014, 09:26 PM
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rickck48 rickck48 is offline
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What about one arm dumbbell rows, have you tried these? I know I sound old fashion but I look at Dorian Yates, Ronnie Coleman, and Jay Cutler, these backs look wide and big. I myself believe in the basics. When searching go back to the simple.
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John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #12  
Old 03-28-2014, 10:16 PM
JT67 JT67 is offline
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I have a few things I am going to try for my back like pull downs and stuff well see how it goes but yeah I dont wanna get to fancy

Speed and Hypertrophy legs
Limber 11 warm up
Speed deadlifts 8X3 170 (2), 185 (2), 195 (4)
Leg press 3X9 450
Hack Squat 2X9 135
Leg extension 3X15 115
Romanian deadlift 3X9 135
Lying leg curl 2X14 80
Single leg Seated leg curl 2X18 25
Calf raises 25/170 16/260 13/350 3 rest pauses, drop set 13/260 3 rest pauses, drop set 14/170 3 rest pauses (seated and standing)
Front calf raises 4X18 30
Limber 11 as a cool down

Macros
Calories 2453
Protein 243
Carbs 188
Fat 81

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
2 scoops elite xt
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  #13  
Old 03-29-2014, 05:14 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Default Speed Bench Hypertrophy chest + arms

Not a terrible workout but I have to repeat some of the reps next week, a lot of things I normally would do got messed up because so many people who are normally not in the gym on saturday were also replacing hammer press for dumbbell press because the hammer press machine in my gym sucks

Workout
Foam roll thoracic spine + posterior shoulder and chest
Sleeper stretch
Pec stretch
Roller angel
Band shoulder dislocator
Speed Bench 3/115 3/120 3/125 3/130 3/130 3/130 3/135 3/135
Incline press 3X10 70
Hammer press (switching for flat dumbell press) 3X15 120
High Single arm Cable cross over 2/15 25
Preacher curl 3X8 95
-superset-
Tricep pressdown 10/65 10/65 9/65
Dumbbell curl 2X14 35
-superset
Tricep behind neck dumbbell extension 2X13 45
Occluded incline curl 32/15 22/15 22/15 22/15
Parallel bar tricep dips 18/BW 11/BW 6/BW
Serratus punches 25/8 11/15
External rotation 16/8
(real ext rotation of hummerus against gravity with a dumbell none of this standing with a weight in my hand and externally rotating that is a isometric bicep contraction!!!!!!!!!!! pet peeve as a PT student)
mini Band pull apart
Mini band face pull + ext rotation
Foam roll posterior shoulder and chest
Band pec stretch
Band shoulder dislocator

Macros
Calories 2467
Protein 240
Carbs 190
Fat 83

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 Scoop protogen
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  #14  
Old 03-30-2014, 04:54 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
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Default Abs and Cardio-acceleration

workout
Hanging leg raises 3X17 5 cardioacceleration 60 second Jump rope
Machine Crunch 3X16 95 cardioacceleration 60 second bike 110 rpm lvl13
Cable crunch 3X13 72 cardioacceleration 60 second elliptical lvl 10-12 12mph
Cable side bend 2X16 70 elliptical lvl 10-12 12mph
Back hyper machine 2X16 95 cardioacceleration 60 seconds bike lvl 13110 rpm

supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine, 240 mg caffeine, 5 g BCAA
Post workout: 18 ounces gatorade 2 g Beta alanine, 3 g Creatine, 240 mg caffeine, 5 g BCAA
2 scoop of Dymatize elite xt

Macros
Targets for the day are 2467 calories, 190 carbs, 83 fat, 240 protein
check out my fitnesspal templarfitness for full day
also go check out my youtube, will be posting a video of my current supplements and when/why I take them
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  #15  
Old 03-31-2014, 12:28 PM
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Commander Commander is offline
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Quote:
Originally Posted by JT67 View Post
hey all tried some new stuff today to try to get my back and shoulders to grow a bit more, my back especially needs to be brought up but I cant seem to find the right combination of exercises to make significant gains in my lats so I am tweaking my back workout, feel free to offer any advice
I would add more volume in rows. Can't really go wrong there.
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With God's help...Mens sana in corpore sano
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  #16  
Old 04-01-2014, 12:38 AM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
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Default Heavy upper 5/3/1 week

Heavy upper today and finally back on some bulking macros after my mini cut. Only one test this week compared to the 3 every week since March had started.

Workout
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator
Barbell row 5/160 3/180 1/200 1/200 1/200
Pull up 10, 7
Pulldown 6/140 6/140
Bench Press 5/175 3/190 1/215 1/215 1/215
Decline Bench 9/165 9/165
Shoulder press (dumbbell seated) 5/55 3/65 1/70
Upright row 9/85 9/85
Ez bar curl 6/85 6/85 6/85
Tricep pressdown 7/72 7/72 7/72
facepull 10/62 10/62 10/62
Serratus punches
Band face pull ext rotation
mini band pull apart
lying handcuffs
Foam rolling
Sleeper stretch
Band pec stretch
Lat stretch
Band dislocator

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine,5 g BCAA
Post workout: Post JYM and half a bagel
1 scoop of protogen

Macros
388 carbs
101 fat
223 protein
3353 calories

also thanks commander I will give it a try

Last edited by JT67; 04-01-2014 at 12:50 AM.
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  #17  
Old 04-01-2014, 03:36 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
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Felt like a good day in the gym, need to work on consistency in my squat set up however, when I do not get the best set up I tend to good morning the bar coming out of the hole and dont get as tight (insert sexual jokes)
Workout
Heavy legs (Squat week)
Foam rolling It, Quads and adductors, Lax ball SMR glutes
Bent knee Iron corsses, Worlds greatest stretch, rolling v stretch, frog stretch, mountain climbers, cossack squat, piriformis stretch, hip flexor stretch
Squat 5X3, 180, 190, 200, 200, 200
Leg Press 2X7 520
Leg extension 2X9 210
Stiff leg deadlift 3X5 250
Lying leg curl 2X7 130
Calf raise drop set rest pause 25/170, 18/260, 15/350 (3 rest pauses) Drop set 12/260 (3 rest pauses), drop set 15/170 (3 rest pauses)
Front calf raises 3X8 235
Foam rolling It, Quads and adductors, Lax ball SMR glutes
Bent knee Iron corsses, Worlds greatest stretch, hold barbell on edge of bench hamstring stretch, frog stretch, mountain climbers, cossack squat, piriformis stretch, hip flexor stretch, quad and calf stretch

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 scoop of protogen

Macro targets today (if you have a myfitnesspal friend me username templarfitness, also can find me on twitter @templar6767 and youtube under Jacob Templar)
405 carbs
95 fat
220 protein
3355 calories
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  #18  
Old 04-02-2014, 04:25 PM
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rickck48 rickck48 is offline
rickck48 is tryin harder!
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Join Date: Mar 2004
Location: Alabama
Posts: 963
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How is your back feeling through the back exercises? I am now been one week today since I had my epidurals. I say as of right now there has been no pain. I am reading to jump off again into my workouts, but I know I must go slow. That is why I watch you to see how you do. thanks for your help.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
Reply With Quote
  #19  
Old 04-02-2014, 08:24 PM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
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Default Heavy Core and cardio

Quote:
Originally Posted by rickck48 View Post
How is your back feeling through the back exercises? I am now been one week today since I had my epidurals. I say as of right now there has been no pain. I am reading to jump off again into my workouts, but I know I must go slow. That is why I watch you to see how you do. thanks for your help.
My back was pretty sore after the changes I made Monday, lats hurt in class all day lol, I will let you know after tomorrow as well and in a few weeks we will be able to see any new growth! Overall my back feels pretty good during the exercises I feel my lats pretty well while they are working but it doesnt hurt skeletally if that makes sense

Long day today with two meetings, clinical senior center and clinical science, papers tonight! good news is I had a good workout and got my Layne Norton dvds today
workout
Hanging leg raises 3X8 25 cardioacceleration 60 second Jump rope
Machine Crunch 3X9 130 cardioacceleration 60 second bike 120 rpm lvl 12
Cable crunch 3X9 92 cardioacceleration 60 second Elliptical 12 mph lvl 12
Cable side bend 2X12 80
Back hyper machine 2X13 140 cardioacceleration Jump rope 60 seconds

supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre workout: 2 g Beta alanine, 6 g Citrulline, 3 g Creatine, 240 mg caffeine, 5 g BCAA
Post workout: 18 ounces gatorade 2 g Beta alanine, 3 g Creatine, 5 g BCAA
1 scoop of Protogen

Macros
2915 calories
290 carbs
225 protein
95 fat

Go check out my youtube (Jacob Templar) to see all my videos, Posting a new video tonight!
https://www.youtube.com/watch?v=kIsJrqAg0N8

Last edited by JT67; 04-02-2014 at 11:13 PM.
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  #20  
Old 04-04-2014, 12:42 AM
JT67 JT67 is offline
JT67 is hitting the books as hard as the weights
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Join Date: Mar 2014
Location: Upstate New York
Posts: 33
Default Speed Rows + Hypertrophy Back and shoulders

Back and Shoulder Hypertrophy day
I know you shouldnt listen to what other people say but someone overheard me say I was into powerlifting mixed with bodybuilding like the PHAT program he laughed and said you cant do both, dont doubt me it only motivates me to prove you wrong, Had a great workout!

Workout
Upper body warm up
Speed Barbell row 2X3 120, 2X3 130, 2X3 140, 2X3 135
Lat pulldown 3X9 140
Cable row 3X13 120
Standing Pulldown set 3X15 85
Shrugs 3X12 205
Machine lateral raise 3X16 65
Dumbbell shoulder press 3X12 45
Giant set (3 sets)
Band lateral raise 15 reps
Behind the neck shoulder press 15X45
Straight arm pulldown 15X55
Incline bench rear delt raises 22/8 17/10 12/12 7/15
Rotator and scapular conditioning
cool down

Macros
Calories 3155
Protein 220
Carbs 355
Fat 95

Supplements
Green tea extract 400 mg X 4
ALA 200 mg X3
Multivitamin X1
D3 5000 IU X 1
Fish oil caps X 6
Pre-JYM 1 scoop
Post-JYM 1 serving active matrix and dextrose
1 scoop of Protogen
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