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 Post subject: Jonzen's 2007 Contest training journal
PostPosted: Mon Jan 01, 2007 4:28 pm 
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Manatee
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Joined: Wed Oct 11, 2006 5:13 pm
Posts: 288
Location: Sisters, Oregon
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.


Last edited by jonzen on Mon Jan 01, 2007 6:47 pm, edited 1 time in total.

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 Post subject:
PostPosted: Mon Jan 01, 2007 4:47 pm 
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Elephant
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Joined: Sun May 22, 2005 11:52 am
Posts: 1114
Location: bamberg/germany
hey :) keep up the good work!


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 Post subject: Re: Jonzen's training journal
PostPosted: Mon Jan 01, 2007 6:48 pm 
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Elephant
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Joined: Tue Aug 02, 2005 3:38 pm
Posts: 1869
Location: Vegan Strength Cult, German HQ
Hey Jonzen, goo to see you finally start a log here :D

jonzen wrote:
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.

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 Post subject: 1/2/07
PostPosted: Tue Jan 02, 2007 4:57 pm 
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Manatee
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Joined: Wed Oct 11, 2006 5:13 pm
Posts: 288
Location: Sisters, Oregon
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


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 Post subject:
PostPosted: Tue Jan 02, 2007 9:00 pm 
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Site Admin
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Joined: Fri Apr 08, 2005 8:05 pm
Posts: 21052
Location: Austin, TX
Nice! Looks like you're working hard. All the best during the shape-up challenge. I'm sure you'll get great results.

Have fun, Train Hard, Eat Plenty! :)

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 Post subject:
PostPosted: Wed Jan 03, 2007 12:58 pm 
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Manatee
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Joined: Tue May 02, 2006 10:18 am
Posts: 246
Location: Medford OR
Your workouts look awesome!! I'll keep checking your log just for inspiration!!

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 Post subject: 1/3/07
PostPosted: Wed Jan 03, 2007 1:45 pm 
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Manatee
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Joined: Wed Oct 11, 2006 5:13 pm
Posts: 288
Location: Sisters, Oregon
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


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 Post subject:
PostPosted: Wed Jan 03, 2007 7:53 pm 
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Gorilla
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Joined: Wed Jul 19, 2006 7:13 pm
Posts: 751
Location: Ontario
Great job working out this week. Have fun at your retreat!


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