JDII Training
02-25-10 05:33 PM - Post#608099    

Week 1/Day 6/Thur 25 Feb 10

Cardio/Abs
20 min Stairmaster Stepmill, speed intervals, level 13

Abs
Giant Set
Kneeling Rope/Cable Crunch: 80kgx20,20
Cable Woodchoppers (per side): 35kgx15,15
Hanging Gorilla Crunch: BWx10,10
Dragons: BWx12,12


Edited by JDII on 02-26-10 04:34 PM. Reason for edit: No reason given.

02-26-10 04:35 PM - Post#608294    

Week 1/Day 7/Fri 26 Feb 10
Day off
Going to local watering hole after work. I'll have my chat meal there and maybe a couple of beers

02-26-10 11:34 PM - Post#608362    

Ahhh, cheat meals and cheat drinks. Life is good.

Judge John "You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln "I live, I lift, I ache, I am." - Dave Draper "Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!

02-27-10 07:42 AM - Post#608383    

Was good too. Chicken Quesadilla and a Newcastle (just one large one, I'm not really suppose to drink much shhhh)

02-27-10 09:54 AM - Post#608396    

• JDII Said:

JD - you deserve a cheat meal and beer!

Hey, tell me about your "perfect curls" I saw where you really like those - can ou elaborate on what you are doing?

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

02-27-10 11:28 AM - Post#608410    

Sure Col. First you'll probably have to lower the weight some because when you do these a lighter weight will get real heavy. Maybe lower it by 10-20 lbs, could be more or less depending on how your first set goes. I use an EZ bar because it is just easier on the wrist.
They are actually called the Gironda Perfect Curl, named of course after the great Vince Gironda

Here is a very good animated clip of what they look like

http://www.youtube.com/watch?v=oOgLBUsdIYs

02-27-10 11:34 AM - Post#608411    

Week 2/Day 1/27 Feb 10
Quads/Chest

A1) B-Stance Front Squats: 145x L 8/R 8 x 4 sets
A2) Incline DB Press: 60x8 x 4 sets
B1) Sissy Squats: BW+25 x 10,10, BW+35x8
B2) Incline Fly: 35x10, 40x10,10
C1) Behind the Back D/L: 145x8 x 3 sets
C2) DB Pullover: 75x8,6,6
D1) Leg Extension: 110x12 x 3 sets
D2) Flat Hammer strength Press: 110x10,8,8
10 min walk on treadmill (helps with the lactic acid build up)

JDII Training
02-27-10 05:04 PM - Post#608479    

• JDII Said:

JD - awesome just did a set with 70 and I do believe that may drop or the reps may drop on the next set!

Thanks for the clip!

Finished 3 sets of 8 with 70 and probably could have dropped another 10 lbs to keep it even stricter. I noticed this is a good stimulus for the abs too!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

Re: JDII Training
02-27-10 06:57 PM - Post#608494    

• Ironeagle Said:

They are pretty killer! Glad you liked them and yes the abs get a workout as well!

02-28-10 07:00 PM - Post#608640    

Week 2/Day 2/28 Feb 10

Shoulders/Traps

Shoulders
A) Hang Clean/Press: 100x6,6,6
Jump rope:111
B1) Seated Incline Front Raise: Ez bar +25x8,8,8
Jump rope:111
B2) Cable Lateral Raise: 40x8,8,8 (per side)
Jump rope: 111
C) Seated DB Press: 50x6,7,7 (these are the heaviest 50 lbs DBs I have ever lifted, I'm thinking that they are not 50 lbs)
Jump rope:111

Traps
A1) Chest Supported Incline Rear lateral Raise: 15x10,10,10
Jump rope:111
A2) DB Shrugs: 90x8,8,8
Jump rope: 111

No additional cardio today. Was in a rush to go watch the US/Canada game for the Hockey Gold...Great game but we lost in OT 3-2 :(

03-01-10 07:10 PM - Post#608885    

Week 2/Day 3/1 Mar 10

Cardio/Abs

Cardio
20 min Stairmaster Stepmill, Speed Intervals @ level 14

Abs
3 tri-sets, no rest between exercises and only enough rest between sets to write down in my log , maybe 30-40 sec

Dragons: BWx13
Standing Rope/cable Crunch: 50kg x20
Cable Woodchoppers: 30 kg x15 (per side)

Hanging Leg Raise (feet straight out): BWx12
Frog Crunch: BW +20 x 20
Cable Side Crunch: 42.5 kg x15 (per side)

Cable Pull-ins: 10 kg x15
Vertical Hip Thrust: BW x20
hanging Serrartus Knee Lift: BW x20

03-02-10 06:43 PM - Post#609180    

Week 2/Day 4/2 Mar 10

Back/Hams

Back
Rack Pull: 325x9, 355x6, 365x4, 375x2
Jump rope: 1111
BB Row: 160x8,7,8 (7?? weird)
Jump rope: 111
Pulldowns: 140x10,10,10
Jump Rope: 111

Hams:
SLDL: 230x8,8,8
Jump rope: 111
Single Leg Kneeling Leg Curl: (per leg) 50x10,10,8

03-02-10 07:43 PM - Post#609204    

JD, do you actually count over 1000 rope jumps?

Judge John "You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln "I live, I lift, I ache, I am." - Dave Draper "Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!

JDII Training
03-03-10 04:12 PM - Post#609496    

• The Judge Said:

Oh No.....Thats my fault for how I write it down. Its not over a thousand it is ONE (1). Which mean I did a set of whatever then jumped rope, then did another set, jump rope, etc. so basically 1111 is 4 sets of rope jumping. I have no idea why I write it like that instead of just 4 sets...In my log I just have a tick mark next to "jump rope"...sorry for the confusion

Edited by JDII on 03-03-10 04:13 PM. Reason for edit: No reason given.

03-03-10 05:53 PM - Post#609518    

Week 2/Day 5/3 Mar 10

Arms/Calves

Arms
A1) Perfect Curls: 60x6 x 4 sets
jump rope: 4 sets (each set 30-40 sec)
A2) CG Bench: 135x 8 x 4 sets
Jump rope: 4 sets
B1) Incline DB hammer Curls: 30x8 x 33 sets
Jump rope: 3 sets
B2) Decline Lying Extension: 80x8 x 3 sets
Jump rope: 3 sets
C1) Cable Curl: 50 kg x 10 x 3 sets
Jump rope: 3 sets
C2) Dips: BW x10 x 3 sets
Jump rope: 3 sets

Calves
A1) Seated Calf Raise: 180 + sled (60 lbs) x 10 x 3 sets
A2) Standing Calf Raise on Hack Squat: 270 +sled (60 lbs) x 3 sets

03-04-10 05:42 PM - Post#609764    

Week 2/Day 6/4 Mar 10
Cardio/abs

Limited Time so tried to get the most bang for the buck

Set#1
3 min stepmill @ level 12
30-40 sec Jump rope
Frog Crunch: BW +12 lbs medicine ball x 20

Set #2
3 min stepmill @ level 12
30-40 sec Jump rope
Reverse Crunch: BW x20 (holding medicine ball)

Set #3
3 min stepmill @ level 12
30-40 sec Jump rope
Frog Crunch: BW +12 lbs medicine ball x 20

Set #4
3 min stepmill @ level 12
30-40 sec Jump rope
Reverse Crunch: BW x20 (holding medicine ball)


Set #5
3 min stepmill @ level 12
30-40 sec Jump rope
"V" ups: BW x20

no rest between exercises and approximately 30 sec "rest" between sets
Took about 25 min
The stepmill is an awesome piece of cardio equipment. Gives a great workout

03-05-10 05:40 PM - Post#609998    

Week 2/Day 7/Fri 5 Mar 10
Off
Cheat meal...had a craving for pizza! :)

03-06-10 11:49 AM - Post#610087    

Week 3/Day 1/Sat 6 Mar 10
Chest
**Doing the same workout but going back to 5 day split. Because of time constraints I couldn't get everything done how I wanted in a 4 day split.

Incline DB Press: 60x8/jump rope, 60x8/jump rope, 60x8/jump rope,60x8/jump rope

Incline Fly: 40x8/Jump rope,40x8/Jump rope,40x8/Jump rope

DB Pullovers: 70x8/Jump rope, 70x8/Jump rope,70x8/Jump rope, 70x7/Jump rope

Machine Flat Press (hammer strength): 110x8/Jump rope,110x8/Jump rope,110x7/Jump rope

Cardio
Treadmill
20 min total with 40 lbs weighted vest
12% incline
1 min @ level 3.0
1 min @ level 3.5
1 min @ level 4.0
etc etc etc until 20 min were up
5 min cool down

03-07-10 03:54 PM - Post#610240    

Week 3/Day 2/sun 7 Mar 10
Back/Hams

A) Rack pull: 325x8/jump rope, x6/jump rope, x6/jump rope,x6/jump rope
B) T-Bar Row: 90x10/Jump rope, 140x8/jump rope, x8/jump rope, x8/jump rope
C) Kneeling Rope Pulldown: 130x10/jump rope, 150x10/jump rope, 170x8/jump rope, x8/jump rope
D) Pull Through: 60x10/jump rope, 70x8/jump rope, x8/jump rope, 80x6/jump rope
Single Leg Seated Ham Curl: (per leg) 60x12,12,12,12

Cardio
20 min stepper, random program level 12
5 min cool down

03-08-10 07:40 PM - Post#610442    

Week 3/Day 3/8 Mar 10
Shoulders/Traps

A) Hang Clean/Press: 100x6/jump rope, x 6/jump rope, x6/jump rope
B1) Seated Incline Front Raise EZ bar +25 x8/jump rope, x8/jump rope, x8/jump rope
B2) Cable Side Lateral Raise: 40x8/jump rope, 50x8/jump rope, x8/jump rope
C) Seated DB Press: 50x7/jump rope,7/jump rope,6/jump rope
D) DB Shrugs: 90x8/Jump rope, x8/jump rope, x8/jump rope

03-09-10 05:20 PM - Post#610633    

Week 3/Day 4/9 Mar 10

Cardio/Abs

Cardio
20 min Stairmaster Stepmill, Speed Intervals @ Level 14

Abs
Continual set
Dragons: BWx12
Hanging Leg Lift (legs straight out or over the head): BWx12
Cable Woodchoppers: 35 kg x15 (per side)
Kneeling Cable Crunch: 80 kg x20
Cable Pull-ins: 15 kg x x15
Cable Side Crunch: 42.5 kg x15 (per side)

03-09-10 07:57 PM - Post#610675    

Holy moly, JD, you sure are working hard! Cheat meals or no, I'll bet your bodyfat is getting down there. You're gonna look good in that thong this summer.

Just tried a few of those serratus raises. I see what you mean.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-10-10 05:05 PM - Post#610876    

• AAnnunz Said:

Wow Al, this doesn't even come close to what I said about you on Judge's log.

Careful JD! and BTW, no pics please!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

03-10-10 06:32 PM - Post#610887    

Guys if I ever wear a thong please , please ,please KILL ME!!!!!!!!!
But thanks I'm doing my best, I truly appreciate the comments!
Al I'm glad you tried them, they are one of my favorites

03-10-10 06:42 PM - Post#610890    

Week 3/Day 5/10 mar 10
Arms

did a circuit today, was pressed for time so needed the best bang for the buck
No rest between exercises (except jumping rope), 2 min rest between sets

Set#1
Perfect Curl: 60x6
Jump rope
CG Bench: 135x8
Jump rope
Incline Hammer Curl: 30x8
Jump rope
Seated Incline Extensions: 70x8
Jump rope
Cable Curl: 120 x8
Jump rope
Dips: BWx10
Jump rope

Set #2
Perfect Curl: 60x6
Jump rope
CG Bench: 135x8
Jump rope
Incline Hammer Curl: 30x8
Jump rope
Seated Incline Extensions: 70x8
Jump rope
Cable Curl: 120 x8
Jump rope
Dips: BWx10
Jump rope

Set #3
Perfect Curl: 60x5
Jump rope
CG Bench: 135x8
Jump rope
Incline Hammer Curl: 30x6
Jump rope
Seated Incline Extensions: 70x7
Jump rope
Cable Curl: 120 x6
Jump rope
Dips: BWx10
Jump rope

Cardio
1 Set =
Run 1 Lap (faster than a jog but slower than a sprint)
Jump rope
Walk 1 Lap

Sets:5
Not sure how long that took but to guess maybe 20 min, no more

03-11-10 06:41 PM - Post#611094    

Week 3/Day 6/11 Mar 10
Quads/Calves/Abs

A1) B-Stance Front Squats: 155x L 8/R 8, x L 8/R 8,x L 8/R 8
A2) Seated Calf Raise: 180 x15,15,15 (new machine and being so small I had problems raising it high enough to lock it back into place...my legs aren't long enough!!! DAMMIT!)

B1) Sissy Squat: BW+35x8, BW+35x8,BW+35x8
B2) Hanging Knee/Serratus Raise: BWx20,20,20

C1) Behind the Back D/L: 155x8,8,8
C2) Seated Leg Press Calf Raise: 150x15,15,15 (seemed really really heavy, must be the machine because I've done more on other machines)

D) Kneeling Cable Crunch: 160x20,20,20

03-12-10 06:15 PM - Post#611336    

Week 3/Day 7/12 Mar 10

Day off. No "real" cheat meal but ate "more free" if that makes sense

03-12-10 08:24 PM - Post#611374    

It makes sense. Often a "cheat" day is taking too far. You only want to reset your metabolism, not go crazy.

Judge John "You cannot help men permanently by doing for them what they could and should do for themselves." - Abraham Lincoln "I live, I lift, I ache, I am." - Dave Draper "Moderation assures mediocrity -- nice, safe. Mediocrity is for the mediocre -- simple, okay. The intense rule; the mediocre follow." - Dave Draper Every day innocent plants are killed by vegetarians. Help stop the slaughter. EAT MEAT!

03-13-10 10:58 AM - Post#611455    

• The Judge Said:

Very true. I NEVER have an entire cheat day just 1 meal but like yesterday I allowed myself to eat freely, meaning eating things that are somewhat clean but that I wouldn't normally eat day to day...an example is Nature's Path organic Granola...I LOVE the stuff!!

03-13-10 11:05 AM - Post#611458    

Week 4/Day 1/sat 13 Mar 10

Chest

Did a circuit today. I'm doing this to prepare myself for my upcoming workout...fat burning type

No rest between exercises and approximately 90-120 sec rest between circuit. All reps were in the 10-12 range and jump rope averaged 30 seconds.

Db Incline Press: 45
Jump rope
Incline Fly: 25
Jump rope
DB Pullover: 50
Jump rope
Flat machine Press: 90
jump rope

Sets: 4
Duration: 33 min

Cardio
20 min Treadmill, 12% incline with 40 lbs vest
2 min level 3.0
1 min level 3,5
1 min level 4.0
back to 3.0
etc, etc, etc

JDII Training
03-14-10 02:02 PM - Post#611606    

Ah, pecs of steel atop your six-pack. Good on, JD! Then again, that's nothing new.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-14-10 03:48 PM - Post#611633    

Thank you Al!

03-14-10 04:01 PM - Post#611636    

Well I was going to start my new workout next week but I got antsy so started it today. This is for fat burning so heavy weights are not used (by the end of the workout the weight is HEAVY). So here is the basics (I borrowed this from a workout called "35 min of Hell" and adjusted it a bit.
Continue to do the cycle until you reach 35 min (or there abouts). Reps are 10-12 (except abs which are 15-20) and the choice of exercise is yours
A1 Compound Dominate Exercise
A2 Ab work
A3 Bicep work
A4 Jump rope
A5 Hamstring dominate
A6 Ab work
A7 Upper body pressing
A8 jump rope
A9 Upper body pulling
A10 ab work
A11 Tricep work
A12 jump rope
As stated there is no rest continue with the cycle until 35 min is reached (or you cannot complete another entire cycle in the alloted time). Finish with 20 min of cardio if you want (not required). Every other day for about 2 weeks
Ok so here it is

Day 1/Sunday 14 Mar 10
(weight used is listed)
A1: Back Squats: 135
A2: Ab work: BW Hanging Knee/Serratus Raise
A3: BB Curl: Ez bar +40
A4: Jump rope
A5: Pull Through: 60
A6: Ab Work: Incline Crunch W/ 12 lbs medicine ball
A7: Arnold press: 20
A8: jump rope
A9: T-bar row: 90
A10: Ab work: Cable woodchoppers
A11: standing Tricep Extension: Ez bar +40
A12; jump rope

Duration: 33 min

cardio
20 min treadmill walk/jog
12% incline
1 min @ level 3.0
1 min @ 3.5
1 min @ 4.0
1 min @ 4.5
1 min @ 5.0
1 min @ 4.5
1 min @ 4.0
1 min @ 3.5
1 min @ 3.0
Back up then down, etc
5 min cool down
Stretch and swear

03-14-10 05:38 PM - Post#611650    

• JDII Said:

Holy Smokes JD! Looks like some intense stuff, of course, the name says it all, huh?

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

03-14-10 05:56 PM - Post#611653    

It is intense but you know it is an amazing workout and the time flys. I was pretty spent after but surprisingly I had enough left in the tank to do some cardio.

03-15-10 05:48 PM - Post#611897    

Day 2/Mon 15 Mar 10

Cardio

22 min Stairmaster Stepmill, Intervals

Nothing fancy, just a quick down and dirty cardio. Stepmill is an awesome machine

03-16-10 07:34 PM - Post#612131    

Continue to do the cycle until you reach 35 min (or there abouts). Reps are 10-12 (except abs which are 15-20) and the choice of exercise is yours
There is no rest continue with the cycle until approximately 35 min (+ or - a few minutes is acceptable) is reached. Finish with 20 min of cardio if you want (not required). Every other day for about 2 weeks


Day 3/Tuesday 16 Mar 10
(weight used is listed)
A1: Sissy Squats: BW+25
A2: Ab work: Seated Crunch Machine, 65 lbs
A3:DB Hammer Curls: 30
A4: Jump rope
A5: SLDL: 1110
A6: Ab Work: Incline Reverse Crunch, BW
A7:Incline press: 30
A8: jump rope
A9: BB row: 110
A10: Ab work: Cable Side Crunch, 100
A11: Rope Pushdown: 100
A12; jump rope

Time: 38 min

Cardio
20 treadmill walk/jog

03-16-10 07:41 PM - Post#612133    

If A5 isn't a typo, you need to sign up for the world deadlifting championships.

Killer workout, JD.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-16-10 09:26 PM - Post#612160    

• AAnnunz Said:

Haaaaaaaaaa!!!! In my wildest dreams!! Yes it is definitely a typo! should be 110 :)

03-17-10 03:07 PM - Post#612360    

Day 4/Wed 17 Mar 10
Cardio
35 min incline treadmill with 40 lbs weighted vest

03-18-10 06:35 PM - Post#612615    

Continue to do the cycle until you reach 35 min (or there abouts). Reps are 10-12 (except abs which are 15-20) and the choice of exercise is yours
There is no rest continue with the cycle until approximately 35 min (+ or - a few minutes is acceptable) is reached. Finish with 20 min of cardio if you want (not required).

Day 5/Thur 18 Mar 10
(weight used is listed)
A1: Back Squats: 135
A2: Ab work: BW Hanging Knee/Serratus Raise
A3: BB Curl: Ez bar +40
A4: Jump rope
A5: Pull Through: 60
A6: Ab Work: Incline Crunch W/ 12 lbs medicine ball
A7: Arnold press: 20
A8: jump rope
A9: T-bar row: 90
A10: Ab work: Cable woodchoppers
A11: standing Tricep Extension: Ez bar +40
A12; jump rope

Duration: 34 min

Cardio
Treadmill walk/run, went up in Incline and then down, then up , etc

03-19-10 05:05 PM - Post#612795    

Day 6/Fri 19 Mar 10

Off. Time for a day of R & R!

03-19-10 11:25 PM - Post#612828    

Man, I'm likin' the cycle thing......giving me evil ideas....

"Strict form ain't for sissies." -Plateloader

03-20-10 07:15 AM - Post#612852    

• clyde thorpe Said:

Thanks. It can be a killer. If you decide to do it or something similar it is only meant for a short period, 2 weeks, to kinda kick start your fat burning metabolism (for lack of a better term). This is the advice I have been given by a friend that I trust 100000% when it comes to fitness. She is a pro (literally an IFBB Figure Pro, fitness model and trainer) and has forgotten more about this stuff than a lot of people will ever know. 2 weeks them move on.I do recommend it

03-20-10 12:43 PM - Post#612877    

Continue to do the cycle until you reach 35 min (or there abouts). Reps are 10-12 (except abs which are 15-20) and the choice of exercise is yours
There is no rest continue with the cycle until approximately 35 min (+ or - a few minutes is acceptable) is reached. Finish with 20 min of cardio.


Day 7/Sat 20 Mar 10 Mar 10
(weight used is listed)
A1: Sissy Squats: BW+25
A2: Ab work: Seated Crunch Machine, 70 lbs
A3:DB Hammer Curls: 30
A4: Jump rope
A5: SLDL: 110
A6: Ab Work: Incline Reverse Crunch, BW
A7:Flat BB press: 115
A8: jump rope
A9: BB row: 110
A10: Ab work: Cable Side Crunch, 100
A11: Rope Pushdown: 100
A12; jump rope

Time: 39 min

Cardio
Treadmill Incline walk with 40 lbs weighted vest, 1 min @ level 3.0>3.5>4.0, 20 min
5 min cool down

03-21-10 10:05 AM - Post#612971    

• JDII Said:

Nice! I did walk with 25lbs last week. I could definitely feel it!

That 40lbs looks great!

"You can take a ride through this life if you want, but you can't take the edge off the knife" Ironeagle Army Training IroneagleFitness Videos IronEagleFitness FB page

03-21-10 03:46 PM - Post#613040    

• Ironeagle Said:

I'm glad you are liking the weighted vest.
As far as it being 40 lbs, it belongs to the gym and there is no weight designated on it, so I guess I should say approximately 40 lbs. I say 40 because it is definitely heavier than 20 lbs and seems to weigh slightly more than body armorer with the plates in, which is 35 lbs

03-21-10 03:50 PM - Post#613043    

Day 8/Sun 21 Mar 10
Cardio

Treadmill walk/jog/run
to many changes to list but the treadmill was set anywhere from 0% incline-12% incline and speed was 3.0-10.0 and everything in between. Just went up when I felt like it and back down when I felt like it ran up hill, walked downhill, walked up hill, ran downhill and sprinted on level. actually this was pretty good because it made the ol' body say, "WTF are you doing??" And I couldn't answer because I had no idea what I was gonna do next.
Total time 50 min (included cooldown)

03-22-10 06:03 PM - Post#613250    

Ah, the ol' Weider Fool The Body Principle. Works every time.

Workouts looking stellar, as always, buddy!

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.

03-22-10 09:17 PM - Post#613313    

• AAnnunz Said:

Thank you Al.I really appreciate the kind words