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Old 04-15-2016, 02:43 PM   #1
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Default Jailhouse Strong Training Log

Here is my old journal http://muscleandbrawn.com/forum/trai...ining-log.html
Decided to start a new journal detailing my training heavily influenced by Josh Bryant and his book Jailhouse Strong. It's one of the best books on training I've ever read. It approaches training from the physical and mental side of things. I've bought all three of his kindle books on jailhouse strong and they are fantasitic. It incorporates a lot of the things I like to do I regards to bodyweight training and high volume weight training. I've been training strictly for muscle and not really focusing on getting stronger at all. I have some very serious back injuries i have to work around so I've been hesitant to go to crazy in regards to strength training. Anyways here was today's workout;

Meadow rows / dumbbell pullover (superset)
1-45 x 12 / 40 x 12
1-45, 1-10 x 12 / 50 x 12
1-45, 1-10 added band x 11 / 65 x 15
1-45, 1-10 added band X 11

Bench press / dumbbell fly (superset for warmups)
135 x 10 / 40 x 12
185 x 10 / 40 x 12
225 x 8
275 x 6
225 added band x 2 x 8 and 7 reps

Slight Decline dumbbell bench
100 x 3 x 10-9-8

Dips
75 total reps done in as few sets and fastest time possible
20-16-15-12-12

Lateral raise
30 x 12
25 x 12
25x 12 then triple drop set

Seated smith overhead press
135 x 12
155 x 2 x 10

EZ curls
60 x as many reps in 1 min x no idea

Pretty tough session today. I was pretty tired after the dips. Love the bodyweight finishers.
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Old 04-15-2016, 08:33 PM   #2
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Some very strong benching, rowing...everything as a matter of fact. The volume is there too!
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Old 04-16-2016, 12:46 PM   #3
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This workout may not look like much on paper but the bodyweight exercises are absolutely brutal if your pushing yourself. Also got to workout with my son again Today;

Him: power clean working to a 3 rep max. He hit a 195lbs for 3. Had more, he'll be cleaning 2 plates for reps in a few weeks.

Me: leg curls
5 x 8-10 ramping up

Him: squat
235 x 5 x 5

Me: dumbbell Romanian deads
80 x 5 x 8
Going to keep hammering these. Can't go to heavy because of the back injuries but I'm going to strength those lower back muscles the best I can.

Him: glute ham raises
3 x as many reps as possible in 1 min

Me: prisoner squats
3 x as many reps as possible in 1 min, averaged around 50-60.

Both: walking lunges
3 x as many reps as possible in 1 min, quads fried after these 3 sets.

Both: dumbbell curls 100 total reps in as few sets as possible.
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Old 04-16-2016, 07:26 PM   #4
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Already made him squat 5x5x235 looks like great progress!
Nice session!
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Old 04-17-2016, 01:23 PM   #5
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Hit a basement workout today;

Warmup
Battle ropes
Jump ropes

Bodyweight shrugs
100 total reps

TRX chin-ups
100 total reps

Fat man rows
50 total reps

Band tricep ext / TRX reverse flys (superset)
4 x max reps / 4 x max reps

Weather had been terrible last few days so I hope to go for a nice long hike later if the weather holds up.
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Old 04-17-2016, 07:42 PM   #6
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These TRX chin ups look tough. Nice work, Powerturn!
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Old 04-18-2016, 09:46 AM   #7
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Quote:
Originally Posted by yangwenbin View Post
These TRX chin ups look tough. Nice work, Powerturn!
Sore as hell today. That was some good back volume.
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Old 04-19-2016, 06:21 PM   #8
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Gunzz show:
EZ reverse curl / Pushdowns (superset)
5 x 12 / 5 x 10 ramping up all sets

Overhead rope ext / preachers curls (supersets)
4 x 12-15 / 4 x 10 partials on each exercise last set

Close grip bench / dumbbell curls 5 sec negatives (superset)
4 x 8-10 / 4 x 10

Machine dips
1 x triple drop

Cable curls
1 x triple drop
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Old 04-20-2016, 07:39 PM   #9
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Meadow row
45 x 15
45+10 x 12
45+25 x 10
45+35 x 8
2-45 x 8

Deadstop dumbbell rows
4 x 8-10

Stretchers
4 x 10

Partial lat pulldowns
2 x 8

Shrugs / bent over bent arm laterals (superset)
3 x 20
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Old 04-20-2016, 11:27 PM   #10
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Nice arm days and strong back session!
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