The Jokers fitness log

pvt.joker

Last night:

1 hour astro football

pvt.joker

Bought some xPlode last night, and what a difference!
Felt a bit tired/disinterested going in, but this stuff is like rocket fuel. Kept me going the whole way through and more! Cant praise it highly enough. I upped my weight on db press and bradford press and still got through it fine.


Incline DB press:
12 x 30kg x 3

Incline DB flyes:
12 x 20kg x 3

Bradford Press:
10 x 20kg x 3

Shrugs:
10 x 35kg x 3

One Arm row:
10 x 17.5kg x 3

Lat pulldown:
10 x 50kg x 3

Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3

Dips:
2 x 5

Warmdown:
Bench: Bar x 20 , 30kg x 10 , Bar x 10

Core:
Crunches 15 x 3
Bicycles 20 x 3
Plank 1:47

pvt.joker

Will get back to benching next week now that my spotter is back
Going to start deadlifting and squats asap also.
Again, can't believe how much a difference taking Xplode has made for me. Previously I was struggling with the cable curls at 17.5kg on the 2nd and 3rd sets , but now im flying through 3 sets of 20kg , and going to up it again next session.
Wanted to do chinups/dips but there was a gang of 4/5 lads hanging around them for 45mins so I didn't get near them. Buying a chin up bar from mickk this week.


Today:

5 minutes warmup , stretching & treadmill


Incline DB press:
12 x 30kg x 3

Incline DB flyes:
12 x 20kg x 3

Bradford Press:
10 x 20kg x 3

Shrugs:
10 x 35kg x 3

One Arm row:
10 x 17.5kg x 3


Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3

Core:
Crunches 15 x 3
Bicycles 20 x 3
Plank 1:47
Back Extensions x 5


Treadmill:
3 minutes at 90% pace

BossArky

pvt.joker wrote: »

Going to start deadlifting and squats asap also.

About time man! Both are very addictive. Take them easy for the first few weeks, work on form not lifting heavy.

pvt.joker

Theres a reason I've been holding off on squatting and deadlifting for a while. I've a physical comptencey test coming up (tomorrow in fact) for a job I applied for back in January, and I was holding off to be safe than sorry. Last thing I wanted was a crooked back going into this , so from tomorrow on I'll be going all out hopefully.
Test involves an obstacle course which you have to complete in under 3:20 seconds , and then a push / pull machine to measure resistance. Heading down the country tonight for it, its on first thing tomorrow, so here's hoping I pass it

Last night:

Incline DB press
12 x 30kg x 4
7 x 35kg x 1

Incline DB flyes
12 x 20kg x 4

Bradford Press
10 x 20kg x 3

Shrugs
10 x 35kg x 1

One arm rows
10 x 17.5kg x 3

Bicep/Tricep cables
10 x 20kg x 3

Core workout

Treadmill
3 minutes at 17.5 speed

pvt.joker

Just had my physical competence test for new job. Passed it with 40 seconds to spare in 2:32 seconds out of an allowed 3:20 , delighted. Made a few cock ups during the course, but recovered well. Push pull machine at the end after the course, minimum 25kg to push pull, I got over 50kg so delighted again. Hopefully be starting in August

Going to rest up for the afternoon then do a session later on.

pvt.joker

5 minutes warmup , stretching & treadmill


Incline DB press:
10 x 35kg x 4

Incline DB flyes:
12 x 20kg x 4

Shrugs:
10 x 35kg x 3

One Arm row:
10 x 17.5kg x 3


Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3

Hanging knee raises:
10 x 3

Dips:
1 x 6

Core:
Crunches 15 x 3

Bench:
warmup
50kg x 5 , x 4

pvt.joker

Tonight:
Wasn't really "feeling it" tonight.
Bit of cardio...

2k on treadmill at 80% pace
1k on rowing machine
10 x hanging knee raises
4 x 10 crunches (10kg plate)

BossArky

Well done on passing the test! Now let's see some squats and deadlifting!

pvt.joker

BossArky wrote: »

Well done on passing the test! Now let's see some squats and deadlifting!

thanks. Im actually planning on startin tomoro. Going to spend a while reading up on correct form etc tomoro before i head in. Looking forward to it !

pvt.joker

Today


Incline DB press:
10 x 35kg x 4

Incline DB flyes:
12 x 20kg x 4

Bradford Press
10 x 20kg x 3

Shrugs:
10 x 35kg x 1

One Arm row:
10 x 17.5kg x 3


Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3



Core:
Weighted situps (15kg plate)
10 x 4

Bench:
warmup
50kg x 3
__________________

pvt.joker

Tonight:

Shoulder dislocations (using towel - wide grip) x 10

3km on treadmill, increasing pace gradually to full sprint - 15mins

1km on rowing machine

weighted crunches: (15km plate) 10 x 4

Hanging knee raises: 10 x 3

pvt.joker

Last night:


5 minutes warmup on treadmill


Bench:
warmup
50kg x 8 x 6 x 6
Some clown walked up to my bench as I had the barbell above my chest and was lowering it, and asked "is this 5kg plate free", ducked under the left side of the bar, and picked it up and walked off. :mad::mad: Idiot, totally put me off and had to reset the bar and start over again.

Incline DB press:
10 x 35kg x 5

Incline DB flyes:
12 x 20kg x 4


Shrugs:
10 x 35kg x 3

One Arm row:
10 x 17.5kg x 3


Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3



Core:
Weighted situps (10kg plate)
10 x 4

Treadmill:
1km at sprinting pace (3 min 40 seconds)

pvt.joker

Bench:
warmup
50kg x 10 x 5 x 5


Incline DB press:
10 x 35kg x 3

Incline DB flyes:
12 x 20kg x 3


Shrugs:
10 x 35kg x 1

One Arm row:
10 x 17.5kg x 3


Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3



Core:
Weighted situps (10kg plate)
10 x 4

Treadmill:
1km at sprinting pace (3 min 40 seconds)

pvt.joker

Yesterday:

Nothing too crazy, cos was recovering from being out on friday night. Felt the effects of it during the workout. Very tough going.
Starting on deadlifts ASAP , and buying chinning bar from Mickk on payday (thursday), cant wait to get started

Incline DB press:
10 x 35kg x 3

Incline DB flyes:
10 x 20kg x 3


Shrugs:
10 x 35kg x 2

One Arm row:
10 x 17.5kg x 3


Bicep curl cable:
10 x 20kg x 3

Tricep cable:
10 x 20kg x 3



Core:
Weighted situps (10kg plate)
10 x 3
Crunches: 15 x 3

Hail 2 Da Chimp

pvt.joker wrote: »

Some clown walked up to my bench as I had the barbell above my chest and was lowering it, and asked "is this 5kg plate free", ducked under the left side of the bar, and picked it up and walked off.

What a muppet, some people just have no idea...

pvt.joker

Hail 2 Da Chimp wrote: »

What a muppet, some people just have no idea...

Yeah, hilarious really. At the time I was really annoyed though cos he totally threw me, I had to reseat the bar and try and start over again.

kevpants

pvt.joker wrote: »

Yeah, hilarious really. At the time I was really annoyed though cos he totally threw me, I had to reseat the bar and try and start over again.

Some people are just idiots.

I was squatting on Friday eve in TF Castleknock and some bloke walked up next to the rack with two dumbells and proceeded to do flys. He cracked the dumbell off the oly bar as I was on the way down. The look I gave him.

Luckily I was doing speed squats so I wasn't laden down too heavy or I could have been in serious trouble. I mean you don't expect anyone to be that stupid so it completely takes you by suprise!

Hanley

kevpants wrote: »

Some people are just idiots.

I was squatting on Friday eve in TF Castleknock and some bloke walked up next to the rack with two dumbells and proceeded to do flys. He cracked the dumbell off the oly bar as I was on the way down. The look I gave him.

Luckily I was doing speed squats so I wasn't laden down too heavy or I could have been in serious trouble. I mean you don't expect anyone to be that stupid so it completely takes you by suprise!

I woulda lost the head. there's very few things in the gym that set me off, but when someone is so fcuking stupid that they get close enoguh to HIT you during an exercise they deserve a lashing.

kevpants

Hanley wrote: »

I woulda lost the head. there's very few things in the gym that set me off, but when someone is so fcuking stupid that they get close enoguh to HIT you during an exercise they deserve a lashing.

TBH I was more aghast than anything else. I was left wondering how he gets through the day without stepping into oncoming traffic or something. He fuked up his hand doing it too, LOL.

pvt.joker

Was about to head off to gym for some cardio, but seeing the weather that was in it I went to portmarnock and jumped off the pier for 30 minutes swimming . Great stuff

pvt.joker

Was down the country, so used a different gym.
Decided to increase the weight in everything by 2.5kg or more, worked out great, got through it ...just.



Incline DB bench : 40kg x 10 x 3

Incline DB flyes: 25kg x 10 x 3

One arm rows: 10 x 20kg x 3

Shrugs: 10 x 35kg (combined) x 3

Bradford press: 10 x 20kg x 2

Lat pulldown: 10 x 45kg x 3

Bicep cable: 10 x 25kg x 3

Weighted sit ups(10kg) 10 x 3

Hanging knee raises: 10 x 3



Treadmill: 3/4 of a kilometre at 75% pace, 1/4 at full sprint.

pvt.joker

Really went all out today, felt lightheaded halfway through but kept at it, just about made it through, great feeling to finish it and know you've given absolutely everything you have. I've one more session left in Northwood before I head down to start in the garda college on Tuesday, and Im hoping the gym down there is decent, hope they have a few benches and a good free weights section anyway so I can keep up the progress I've made. Wont be able to update my log anywhere near as much down there but Im going to try and update it once a week anyway. Thats the plan anyway

Incline DB bench : 40kg x 10 x 3

Incline DB flyes: 25kg x 10 x 3

One arm rows: 10 x 20kg x 3

Shrugs: 10 x 35kg (combined) x 3


Lat pulldown: 10 x 45kg x 3

Bicep & Tricep cables: 10 x 22.5kg x 3

Weighted sit ups(10kg) 10 x 3



Treadmill: 2 kilometres at 80% pace