Must Get Huge - Jimmys Jumpin' Journal

Jimmy Bottlehead

Week 6 / Day 2 - Back / Biceps

Deadlifts (with olympic bar 20kg incl)
80kg x 6
90 kg x 5
95kg x 6


Bent over DB Rows
15kg x 12
20kg x 8
25kg x 7


Straight Arm Pulldown (Lat Pulldown Machine)
4 bars x 8
5 bars x 5
5 Bars x 1
4 bars x 5



Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
10kg x 12
12.5 kg x 8
15 kg x 6


Preachers
10kg x 12
12.5kg x 7
15kg x 1
12.5kg x 2


Behind the back DB Wrist Curls
10kg x 12
12.5kg x 10

Jimmy Bottlehead

LEGS / SHOULDERS


Squats (with olympic bar, incl)
60kg x 12
80kg x 6
90kg x 4 (but 1 with poor form)


Lat Raises (2 x dumbbells)
8kg x 15
12kg x 10
16kg x 10

*went for lower weight at instruction of gym instructor*

Shrugs (2 x dumbbells)
60kg x 12
68kg x 9
86kg x 4


Sitting Shoulder Press (2 x dumbbells)
30kg x 12
35kg x 9
40kg x 7


Front Raises (dumbbells, at same time)
12kg x 15
16kg x 10
20kg x 7

Jimmy Bottlehead

Week 8: Day 1 - Chest

*was trying a 5x5 day today for a change*


Bench Press (with 20kg olympic bar, smith machine)60kg (incl. bar) x 1260kg x 5
65kg x 5
70kg x 4
72.5kg x 3


Incline Bench Press (as above)45kg x 1250kg x 9
60kg x 5
65kg x 3
65kg x 3



Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)25kg x 10
30kg x 5


*was burned out by this stage, so went home in a temper!*

Jimmy Bottlehead

Day 2 - Back / Biceps / Triceps

Deadlifts (with olympic bar 20kg incl)
90 kg x 5
100kg x 4

*Was ****ing DELIGHTED with hitting 100kg. Its probably not even a warm up for some, but I had set out 100kg deadlift as one of my goals to achieve by the end of the year and I've hit it already. Guess 120kg is next!*


Bent over DB Rows
17.5kg x 12
20kg x 9
25kg x 4


Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
12 kg x 12
14 kg x 8
16kg x 6


Tricep Rope Pulldown
30kg x 12
35kg x 8
40kg x 6

Jimmy Bottlehead

Chest

Bench Press (with 20kg olympic bar, smith machine)

50kg x 12
60kg x 12
65kg x 7
70kg x 4


Incline Bench Press (as above)45kg x 1250kg x 9

50kg x 11
55kg x 7
57.5kg x 4

*Stricter on form with these, bringing bar down just below chin, as opposed to nipple height*



Bench Flyes (Two dumbbells, so 2 x 10kg listed as 20kg)

25kg x 12
30kg x 8
35kg x 4



Cable-Crossover
40kg x 12
30kg x 12
40kg x 12

*Didn't like these. Will do Decline press instead*

Jimmy Bottlehead

Triceps


Tricep Kickbacks
7.5kg x 12
10kg x 10
12.5kg x 6

Tricep Pushdown (with Rope)
30kg x 14
40kg x 10
45kg x 8


Tricep Pushdown (with rolling bar, wide grip)
25kg x 12
35kg x 12
45kg x 10
50kg x 8


Smith Machine Close Grip Bench Press (20kg Bar incl)
20kg x 12
25kg x 10
30kg x 8

*Bench was taken, so had to use smith. Is it a waste of time for this though?*


Dips
2



Good pump on the tri's from this, I might try to do one body part a night and see if I can blitz each one completely in a shorter time each night.

TerrorFirmer

Jimmy Bottlehead wrote: »

Hey.

Quick question - I always go as heavy as I can (without sacrificing form), but I'm not getting near as much DOMS as I used to.

Might be a question without a definite answer, but should you always get full-on DOMS? I take my weight gainer shake within 20-30 minutes of finishing my workout, so that might have something to do with it.

Cheers.

I was just reading through this and noticed that, personally I have never, ever gotten DOM's in upper body exercises, only in legs, but I'm still increasing my weights all the time, so I wouldn't worry too much about it unless you feel you're lagging in progress.

Jimmy Bottlehead

Well I'm feeling them today in my chest especially - they seem to really hit the second day after the workout.

TerrorFirmer

Actually that's a bit of a lie, I have gotten them in the chest the very, very odd time, but my point being you don't need to be suffering DOMs to be assured of progress. Generally I find that even if I lift till I can barely sratch my own head, I still feel pretty much OK the next day.

Hanley

Looks like the deadlifting and squats are coming along well. With a 100x4 pull, you should be able to pull 120x1 already really...

Jimmy Bottlehead wrote: »

Hey.

Quick question - I always go as heavy as I can (without sacrificing form), but I'm not getting near as much DOMS as I used to.

Might be a question without a definite answer, but should you always get full-on DOMS? I take my weight gainer shake within 20-30 minutes of finishing my workout, so that might have something to do with it.

Cheers.

DOMS only ever happens for me if I'm doing either high volume, or high reps. If I work up to a top set of 5 or 6 on something I don't get DOMS. If I was to do 3-4 sets, I might get a bit. If I was doing 8-12 reps I'd get alot!

Don't worry about not getting them. Your numbers are going up each week, that's the important thing.

Jimmy Bottlehead

Hanley wrote: »

Looks like the deadlifting and squats are coming along well. With a 100x4 pull, you should be able to pull 120x1 already really...



DOMS only ever happens for me if I'm doing either high volume, or high reps. If I work up to a top set of 5 or 6 on something I don't get DOMS. If I was to do 3-4 sets, I might get a bit. If I was doing 8-12 reps I'd get alot!

Don't worry about not getting them. Your numbers are going up each week, that's the important thing.

Cheers bro. Aye, I'm not too worried any more. I double checked the smith machines in my gym, and both use olympic bars, so glad about that. I'd hav been gutted to find that I was lifting 10kg less!

What you reckon on using the smith machine for close grip bench presses by the way? You were right about the skull crushers, they were doing in my right elbow ligament, so they had to go out the window.

Hanley

Jimmy Bottlehead wrote: »

What you reckon on using the smith machine for close grip bench presses by the way? You were right about the skull crushers, they were doing in my right elbow ligament, so they had to go out the window.

When are people gonna learn... 60% of the time, I'm right everytime!! I'm probably a bit stupid, but I plan on reintroducing them into my own training in the coming weeks. Most low intensity tho, just to get some extra volume on my triceps.

You'd probably get away with doing the CGP's in a smith for a while, obviously it's not ideal!! You'd need to set up a lot further up the bench than your normally would for a normal bench tho. Since the CGP's are gonna be touching down closer to your abs (I assume you read that thread yesterday?). You'll have to fiddle about with the starting position I'd say but you should find it.

I don't always read everyone's logs so if there is some specific question let me know that you posted it or chances are I won't see it!!

Jimmy Bottlehead

Back / Biceps


Deadlifts (with olympic bar 20kg incl)
80 kg x 5
95kg x 5
110kg x 2 (1 was iffy, my left knee twinged)
100kg x 3


T-Bar Rows
40kg x 12
50kg x 5
52.5kg x 4
52.5kg x 3


Lat Pulldown Machine (Wide Grip Bar
35kg x 12
50kg x 10
58kg x 7



Standing Bicep curls w/Dumbbells (weight = 1 dumbbell) [alternating]
12.5 kg x 10
15 kg x 7
17.5 x 1
16kg x 2


Hammer Curls
10kg x 11
12.5kg x 6
12.5kg x 3

Jimmy Bottlehead

Week 2 - Day 5: Legs


*Did leg press first tonight... seen Arnie suggested it, and although I'm sure it didn't make a huge difference, I did it!*

Leg Press (95kg stack included)
125kg x 12
135kg x 9
145kg x 8
155kg x 6


Squats (with olympic bar, incl)
50kg x 8
60kg x 8
70kg x 4

*Went lighter with these... toning it down so I don't have to use a spotter. Want to manage it myself with confidence, even if it means getting there a bit slower*



Standing Calf Raises (smith machine, with ball of foot on heightened surface (20kg bar incl)

70kg x 12
80kg x 7
90kg x 8

Sitting Calf Raises
55kg x 15
65kg x 7
70kg x 6



Hamstring Machine

10 Bars (30kg) x 12
12 Bars (36kg) x 8
13 Bars (39kg) x 6




Was happy with tonights workout... Decided to put legs in at the start of the week. I hate doing them, and as they were being left til last (i.e.: the weekend) I had an excuse not to do them. So doing them first every week now.

Jimmy Bottlehead

Three weeks off... won't go into excuses! But I'm back again.


Chest and Triceps


Incline Barbell Press

40kg x 8
50kg x 8
60kg x 4



Flat-Bench Dumbbell Press

40kg x 8
45kg x 8
55kg x 6
55kg x 3



Dips

6
2
2
3


Close Grip Bench Press

30kg x 8
40kg x 8
45kg x 3
45kg x 3


Skull Crushers

10kg x 8
20kg x 6
25kg x 2

Jimmy Bottlehead

Shoulders / Traps


Overhead Dumbbell Press

30kg x 8
35kg x 8
40kg x 4


Arnold Presses

25kg x 8
30kg x 6
35kg x 3
25kg x 5


E-Z Curl Uptight Rows

20kg x 8
30kg x 8
40kg x 5
40kg x 4


Bent-Over Lateral Raises

12kg x 8
16kg x 8
20kg x 8
24kg x 8


Dumbbell Shrugs

60kg x 10



Decent workout, considering it was before work and my stomach wasn't loving the lack of solid food. Can't feel the Bent over lateral raises, just can't nail them. Had to leave shrugs at that as stomach played up and required a hasty bathroom visit

Jimmy Bottlehead

Right, time to get back on the log train!

Got up to 13st 9lbs at my heaviest during June, but currently 13st. Going to keep this to give motivation to be consistant.

Anyways!


Nov 27

Chest / Triceps

Incline Barbell Press

60kg x 8
70kg x 6 (4 + 2, rest pause technique)
75kg x 1
70kg x 2


Bench Press

65kg x 8
75kg x 6 (4 + 2, rest pause technique)
75kg x 4


Flyes

35kg x 8
40kg x 8 (4 + 2, rest pause technique)
40kg x 8


Dips

8
3
4


Tricep Pushdown w/ bar

30kg x 8
35kg x 3
30kg x 5





*****


Right. My current goals are to increase my weight. Thats number one. But also, my next targets are:

140kg Deadlift

80kg Bench Press

300kg Leg Press

Jimmy Bottlehead

So much for sticking to regular sessions!!

****


Dec 9

Chest / Triceps

Incline Barbell Press

65kg x 7
70kg x 5 (4 + 2, rest pause technique)
70kg x 2



Bench Press

70kg x 7
72.5kg x 5 RP
75kg x 3


Dips

11
7
7


Flyes

35kg x 8
40kg x 5 (3 + 2, rest pause technique)
40kg x 3




Tricep Pushdown w/ bar

30kg x 8
30kg x 7

Arsenal1986

is ur goal for the bench 80 for 1??cause as im sure you know ud have that easy if your banging out 4 at 75

Jimmy Bottlehead

New year, new start, new partner, and back in my old gym which I do love! (Image, btw)

Anyways...

Jan 5

Chest / Triceps

Bench Press

70kg x 8
75kg x 5
75kg x 6 (5 + 1, rest pause technique)



Incline Dumbbell Press

40kg x 7
40kg x 6
40kg x 8 (5 + 3, rest pause technique)


Dips

10
3
4


Tricep Kickbacks

5kg x 12
10kg x 12
10kg x 8



Tricep Pushdown w/ bar

Lvl 7 x 12
Lvl 10 x 8
Lvl 12 x 8 (6 + 2)



**********


Hey Arsenal1986... cheers for pointing that out!! My bad

No, my goals to achieve are:


*Get back to my previous high weight of 13st 8lbs, and then re-assess diet and program

*Get back to my previous deadlift PR of 140kg

*Hit a 100kg bench Press

*Hit a 100kg Squat

*Hit a 300kg Leg Press

*Train myself to be able to do at least one unassisted Chin-up! Seems impossible, but sure...

*Keep my bodyfat at a reasonable level.

Jimmy Bottlehead

Back / Biceps

Jan 7th

Deadlifts (with olympic bar 20kg incl)

60 kg x 5
90kg x 3
90kg x 5


Bent Over Dumbbell Rows

15kg x 8
20kg x 8
24.5kg x 8


Chin ups (assisted)

5
4
4



Standing Bicep curls w/ Olympic Bar

20kg x 8
25kg x 6
25kg x 5


Concentration Curls

7.5kg x 8 (5 + 3)
7.5kg x 8 (5 + 3)
7.5kg x 5



*****


Really good workout for the first week. Was dreading the Deadlifts as they'd gotten p!ss weak in November. But pulling 90kg for 5 made me feel great.

oq4v3ht0u76kf2

Well done on the 90x5 mate, that would seem to give you a 1RM of around 100kg so you're well on your way to getting back to the 140kg PR. Was there anything left in the tank after the DLs or was the 5x90 your absolute max. effort? (Not saying it should have been or anything, just that if you had 95x5 or even 100x3 it pushes your 1RM up a bit!.)

How do you do assisted chins? With a partner or one of the kneely-plate-stack-machines? And yes, that's the technical term.

Jimmy Bottlehead

Fletcher Mealy Mechanic wrote: »

Well done on the 90x5 mate, that would seem to give you a 1RM of around 100kg so you're well on your way to getting back to the 140kg PR. Was there anything left in the tank after the DLs or was the 5x90 your absolute max. effort? (Not saying it should have been or anything, just that if you had 95x5 or even 100x3 it pushes your 1RM up a bit!.)

How do you do assisted chins? With a partner or one of the kneely-plate-stack-machines? And yes, that's the technical term.

Cheers man.

There wasn't really anything left in the tank after the 3rd set of deads. I was pleasantly surprised to get the 5, cos the 2nd set seen me failing and some foul language at the bar

The assisted chins... my training partner holds under my ankles (my shins are paralel to the floor) and gets me through the sticking point. Letting the negative go really slowly though so hopefully it'll increase soon.

celestial

Jimmy Bottlehead wrote: »

New year, new start, new partner, and back in my old gym which I do love! (Image, btw)

Anyways...

Jan 5

Chest / Triceps

Bench Press

70kg x 8
75kg x 5
75kg x 6 (5 + 1, rest pause technique)



Incline Dumbbell Press

40kg x 7
40kg x 6
40kg x 8 (5 + 3, rest pause technique)


Dips

10
3
4


Tricep Kickbacks

5kg x 12
10kg x 12
10kg x 8



Tricep Pushdown w/ bar

Lvl 7 x 12
Lvl 10 x 8
Lvl 12 x 8 (6 + 2)



**********


Hey Arsenal1986... cheers for pointing that out!! My bad

No, my goals to achieve are:


*Get back to my previous high weight of 13st 8lbs, and then re-assess diet and program

*Get back to my previous deadlift PR of 140kg

*Hit a 100kg bench Press

*Hit a 100kg Squat

*Hit a 300kg Leg Press

*Train myself to be able to do at least one unassisted Chin-up! Seems impossible, but sure...

*Keep my bodyfat at a reasonable level.

Nice set of goals mate. Out of interest, what height are you?

On the bodyfat goal, it's so vague and fluffy you might as well not have it there at all. Maybe it's not so important which is fair enough, but if it were me I'd be writing down 'keep bodyfat % below x%' - keeps it all wrapped up and focused.

Jimmy Bottlehead

celestial wrote: »

Nice set of goals mate. Out of interest, what height are you?

On the bodyfat goal, it's so vague and fluffy you might as well not have it there at all. Maybe it's not so important which is fair enough, but if it were me I'd be writing down 'keep bodyfat % below x%' - keeps it all wrapped up and focused.

Cheers man.

I'm 6 feet even - so wanna look like a fairly sizable six feet! On the body fat, its not terribly important at this stage, but I'd like to keep it under 18-20%. Letting it go beyond that is a bit iffy I guess!

Jimmy Bottlehead

Jan 9th

Legs / Shoulders

Squats

50kg x 8

60kg x 8

70kg x 8



Leg curl / Hamstring Machine

Lvl 9 x 10

Lvl 11 x 10

Lvl 13 x 4

Lvl 12 x 4


Dumbbell Shoulder Press

40kg x 8

60kg x 6F

50kg x 8F (4 + 4)

Jimmy Bottlehead

Jan 13

Chest / Triceps

Bench Press

70kg x 8
75kg x 6 (4 + 2)
80kg x 3 (2 + 1, rest pause technique)



Incline Dumbbell Press

40kg x 7
45kg x 8 (6+2)
50kg x 4


Dips

6
6
5


Tricep Kickbacks

10kg x 8
10kg x 8
12.5kg x 8



Tricep Pushdown w/ Rope

27.5kg x 6
27.5kg x 7



******


Very happy with the workout tonight. Had to do it alone as my #2 is sick at the moment. So hitting an 80kg Bench press unspotted for 4 set me right up for a good session. Don't think I've ever Incline DB pressed 50kg either. So wahey.

Jimmy Bottlehead

Jan 7th

Back / Biceps

Deadlifts (with olympic bar 20kg incl)

80 kg x 5
90kg x 5
100kg x 5


Bent Over Dumbbell Rows

20kg x 8
25kg x 8
25kg x 8


Chin ups (assisted)

6
6
4



Standing Bicep curls w/ Olympic Bar

20kg x 8
25kg x 8
27.5kg x 7


Reverse Curls (not incl. Thick EZ Curl bar)

15kg x 8
20kg x 6 (4 + 2)
20kg x 5 (3 + 2)



****


Again very happy with this workout. Went to the gym in a rage (from personal stuff) and used all that to re-break the 100kg Deadlift, which I'm delighted about. My strength is coming back. Rows were good, with a decent weight, but the chin-ups... I dunno, I just wonder if they're as effective assisted. Or effective at all.
Both bicep exercises gave a great pump and went to failure early which is always the ultimate oxymoron - a nice disappointment

Jimmy Bottlehead

Jan 19th

Legs / Shoulders


Leg Press

200kg x 8
220kg x 8
240kg x 5


Squats

60kg x 8
70kg x 5
70kg x 6



Leg curl / Hamstring Machine

30kg x 8

35kg x 8



Dumbbell Shoulder Press

45kg x 8

50kg x 6F

50kg x 5F


Uptight Rows

EZ Curl Bar + 10kg x 8
EZ Curl Bar + 20kg x 8
EZ Curl Bar + 30kg x 8



*****

Good workout tonight. Squats were really nice and deep, and at 70kg I was really feeling it. My lower back actually got a decent pump, which even deadlifts haven't given it in a wee while!
Leg press also good, but hamstring machine in Northwood is a fooking disaster... made my knee joint really sore, so I stopped, and for a while walking around was very painful. Not good.
Shoulder press and uptights both hit well, esp the presses.

Jimmy Bottlehead

Jan 22

Chest / Triceps


Incline Dumbbell Press

45kg x 8
50kg x 8
55kg x 7 (5 + 2)


Bench Press

72.5kg x 6
77.5kg x 4
80kg x 2
80kg x 2



Dips

11
6
6


Skull Crushers (on floor)

EZ Curl+10kg x 8
EZ Curl+20kg x 6

*stopped due to right elbow pain


Tricep Pushdown w/ Bar

30kg x 5
30kg x 4
25kg x 8


***

Mixed workout tonight... Started off really well with the Incline DB Presses. Was surprised to get 55kg for 7. Flat bench was lacking a bit from last week, but thats onlt natural as I hit it first last week, and second this week. Dips were decent, but I was ticked off I didn't get more. The previous couple days eating habits were way off, so maybe my energy levels were down.

Got rightly pissed off with the Skull Crushers - Was hoping Hanleys good experience with doing them on the floor would let me do them pain free, but I felt that pop in my elbow from the get-go and left it after two sets. Better safe than sorry.

Here's hoping tomorrow is better