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Post Info TOPIC: Jon's Training Log
Jonathan Stewart


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Posts: 164
Date:
Thursday, Week 1 Day 2
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Floor Skullcrushers
80lbsx8
100lbsx8x2 sets
110lbsx8

Single Arm DB Floor Press
70lbsx12
75lbsx12x2 sets

Pushdowns
Stack x10,15,20

Foam Rolling
Hips, hamstrings, glutes x 10min


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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Saturday, Week 1 Day 3
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Deadlifts [Raw +belt] 
75/165x5 
125/276x4 
155/342x3 
185/408x2 
205/452x2 
222.5/491x2 

Bench Press [CG +dbl mini] 
75/165x5 
95/209x4 
102.5/225x3x5 sets 

Romanian Deadlifts [Standing on plates 3"] 
75/165x8 
125/276x12 
140/309x12 
145/320x15 

Glute-Ham Raise 
Bodyweight x 8 

Single Arm Cable Rows 
x15x5 sets 

Not a bad session today, deadlifts felt slow getting back into it. Gym was closed yesterday and I had no idea until I got there so I had to skip squats...that said I'm still sore from squats on Wednesday. I used to say anything over 5 is cardio, but I wasn't winded from the 8's but I'm more sore than I've been in months...had to quit GHR's because it felt like someone was walking on my quads with metal cleats.

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Sunday, Week 2 Day 1
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Squats [Raw +belt]
75/165x5
125/276x4
160/353x9x4 sets

Bench Press [Raw]
75/165x5
95/209x4
115/254x3
127.5/281x2x3 sets

Lat-Pull Down's [Super wide]
120lbsx15
140lbsx15
150lbsx15

Dumbbell Hammer Curls
45lbsx15
50lbsx12
40lbsx15

Single Arm DB Preacher Curls
25lbsx8x4 sets

A tough but good session. I've ALWAYS squatted under 5 reps, so this is a huge change for me...most of the reps honestly weren't that tough but it just took so much to motivate me to get under the bar...once I was it went fine. Legs were still fried from last week, and lower back was dead from RDL's yesterday, that's what I get from blending Friday/Saturday's sessions and doing Monday's early. Damn Easter holiday!

All in all I'm happy with how today went, it was one of those days where you walk into the gym already feeling like a flat tire but some how still manage to drive through everything.


-- Edited by Jonathan Stewart on Sunday 12th of April 2009 11:06:27 PM

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
RE: Jon's Training Log
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http://www.youtube.com/watch?v=0g9V69uuZHY

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Jonathan Stewart


Senior Member

Status: Offline
Posts: 164
Date:
Tuesday, Week 2 Day 2
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One Arm Kettlebell Swings
16/35x30x3 sets
24/53x50

Turkish Get-Ups
Alternating KB OHP
Renegade Rows
Side Planks

Bench Press [Med. grip +band/kettlebells]
Bar + 16/35 (2) = 52/115x12x4 sets

Nothing structured for GPP, we just got the kettles in today so I went in and played with them for 1.5-2 hours, hopefully I'm not sore for squats and deadlifts tomorrow. 

These are going to be an awesome conditioning tool, and "crazybell" KB bench is very tough, my medial/anterior delts were quite sore afterwards.


-- Edited by Jonathan Stewart on Wednesday 15th of April 2009 05:28:07 AM

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