Sick of standing still

jayoo

7/12/09

Finished work at 8am and decided to go to the gym.

Deads
70kg x 10
110kg x 10
140kg x 3
160kg x 3
180kg x1
140kg x 2 Standing on 20kg plate
50kg x 2 zercher squats from ground,
50kg x 10 straight leg deads

Shrugs

Plank

Single arm dumbbell shoulder press
12kg x 10
20kg x 10
24kg x 5
28kg x 5
32kg x 10

Bar x 20
30kg x 10
30kg x 10

chins +rows

Barbell complex

jayoo

Bench
Got 115kg PB

chins/pull ups

Zercher squats

https://www.youtube.com/watch?v=xpNzhiOxOoM

Rows

jayoo

Front Squats
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 1
90kg x 1
100kg x 1 PB

Zercher
60kg x 5
70kg x 1
80kg x 1
90kg x 1
100kg x 1 PB

Dumbbell bench
20kg x 8
20kg x 8
30kg x 5
36kg x 5
42kg x 9
40kg x 7
30kg x as many reps

Pull ups and chins

Facepulls + Low rows

Shoulder barbell press

Rack sucks for front squats :mad:

brianthebard

Nice, you like the zerchers?

jayoo

ya there kinda cool/weird, get some very funny looks as i set up under the bar, am really likeing front squats at the moment, but the rack sucks. The safety bar is way to high even at its lowest setting. Form is also an issue as i feel they really work the back, when there meant to put the emphasis on the abs

Im beginning to dislike/HATE back squats

brianthebard

You're hardly going lower with the front squats than you are in that zercher vid? Just use those fixed bars as the safeties, that's what I always did. I agree the rack sucks complete donkey balls, its pegs were either too high or too low for me.

Why you be hating on teh back squats??? that **** ain't cool, yo.

jayoo

Just do

well without the safety bars its too low, and with them its way too high

jayoo

Bench Press
40kg x 10
40kg x 8
60kg x 5
80kg x 3
90kg x 3
100kg x 6 PB, almost had number 7

Rack lockouts
60kg x 10
100kg x 10
140kg x 10

Jump pushups

Front Squats
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 2
100kg x 2
110kg x fail:(
110kg x 1 PB:)

Chin ups/pull ups

Single arm dumbbell shoulder press.
20kg x 10
24kg x 5
28kg x 5
34kg x 7 on right arm and x 9 on left
Barbell x 10
40kg x 10
40kg x 10
Left shoulder doesnt seem to have the same range of motion as right, my front delt pushes into my trap as i try to compleate barbell shoulder presses, prehaps wider grip is needed.

Supersetted some rows and dips

cardio,shoot me

jayoo whats the story with your barbell complex, what exercises are involved?

jayoo

https://www.youtube.com/watch?v=yZMBw3o768s

I have tried this one a few times, the guy is using a thick bar in video as he is training his grip for bjj.


http://www.tmuscle.com/free_online_article/sports_body_training_performance/complexes_20_optimize_your_fatloss_workouts


Found this a good read, it pretty much says that higher skilled moves should come at the beginning,

One thing i have tried and found good/made me sick, is to preform a plank with your feet elevated for as long as possible then go straight into the complex.

jayoo

Barbell shoulder press
Bar x 10
40kg x 10
50kg x 5
50kg x 15
50kg x 10 + 5 pushpress

Dumbbell pushpress each arm
40kg x 5
40kg x 5
40kg x 5

Plank +Situps

Single Arm Dunbbell Press
20kg x 10
24kg x 10
28kg x 5
34kg x 5
40kg x 9 with right and 11 with left

Dumbbell Bench
30kg x 100, first two sets 10 reps, then low reps low rest time for the rest

jayoo

Single Arm Dumbbell Shoulder Press
20kg x 1o
24kg x 5
28kg x 5
34kg x 10 PB at this weight
36kg x 5 PB at this weight

Barbell Shoulder Press x low reps low rest time,
40kg x 5 reps x 4 sets, 20second rest between

Skull crushers

Had been a bit ill for the last few days, missed a few nights sleep with dodgy work shifts, so was happy with my pressing

jayoo

20/12/09

Front Squat
30kg x 10
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 7
90kg x 3

jayoo

Front Squat Videos, 80kg x 7.

feedback on ways to correct form welcomed:)

https://www.youtube.com/watch?v=SaYDFI0RM8Y

jayoo

22/12/09

Barbell Shoulder Press
Bar x 15
40kg x 5
50kg x 3
60kg x 3
70kg x 6 + four push press, 70kg x 6 PB at this weight VIDEO below
60kg x 7

https://www.youtube.com/watch?v=nvJEWx9uUo4

Plank and Situps

Dumbbell Bench
20kg x 8
20kg x 8
30kg x 5
36kg x 4
42kg x 10 (VIDEO below)
40kg x 9
30kg x 50 reps, took 5:40 :rolleyes:

jayoo

23/12/09

Lat Pulldown + pull ups terrible at these

Front Squat cleaned from ground as rack was in use :mad:
30kg x 10
40kg x 10
50kg x 8

Face pulls

BOR

Front Squats
40kg x 10
50kg x 5
60kg x 5
60kg x 5
60kg x 5
60kg x 5
70kg x 5

Bicep curls + Shrugs



Havent deadlifted since the 7th. Will try for a PB on xmass day at home :pac:

jayoo

25/12/09

Deads
70kg x 10
110kg x 10
140kg x 2
160kg x 1
170kg x 1
210kg x fail
210kg x fail
Drop set
170kg x 5
160kg x 2
140kg x 5
110kg x 10

jayoo

28/12/09

Chin ups and lat pull down

Bench rack lock outs

Dumbbell bench
20kg x 10
32kg x 15
32kg x 15
32kg x 15
pushups

Front squat
30kg x 10
40kg x 10
50kg x 5
60kg x 7
70kg x 5
70kg x 5

crossack squats
bw x 10
10kg x 10
15kg x 5

Dumbell Shoulder press
20kg x 10
24kg x 5
30kg x 5
pushpress
40kg x 5
44kg x 3
50kg x 5 each side

skull crushers

facepulls, cable rows +bicep curls

jayoo

30/12/09

Lat Pull down + Rows

Crossack squats

Front squats
40kg x 10
50kg x 6
60kg x 5
70kg x 5
80kg x 4
80kg x 4

Shoulder press DB
22kg x 10

Push press
40kg x 5
44kg x 3
46kg x 3
50kg x 5

crossack squat should be cossack oopsy

brianthebard

jayoo wrote: »

Crossack squats

whatcha talking about willis?

podge57

I like using cossack squats as a warmup too, they really get your hips working

I assume you used a plate for the weighted ones?

jayoo

I used 20kg plate 2day and found it easy to hold and comfortable to preform rom, not sure how easy it would be holding a dumbbell thou.
Really highlights the lack of flexibility i have in my right ankle.

brianthebard

What is it though?

jayoo

Check your log:pac:

jayoo

Woke up late, ate half a box of choc and then had a fry:(
Not the best start to the new year, Think i am going to add an unfeuled run each morning to my normal gym work. I live right beside a football pitch and a lovely steep hill, so no excuses

cardio,shoot me

just wondering jayoo, are you following a program at all?

jayoo

No just random stuff.

Pretty much i know what i can do for 3 reps, 5 reps, 8reps on each of the big compounds, so i just try and vary the rep range each session. Then at the end i will throw in some other random bits and bobs.

I bought Joe Defrancos ebook Built like a Badass, so i would like to give it a shot, but at the moment my pull ups are terrible, so i want to build them up as they are a big part of the programme.

At the moment i need to sort my diet out, am going to clean it up witout reducing calories, and then introduce am cardio.

Have to go out tonight to a work thing but will start tomorrow with a 20min run as soon as i wake up and then gym later in the evening.

Ps anyone want copy of defrancos ebook give me a PM

jayoo

Deadlifts, All paused
70kg x 10
110kg x 10
140kg x 3
180kg x 3, Grip compleatly went
160kg x 5 Tore my hand
140kg x 5

Stiff leg deadlift
70kg x 10

Plank

Front squat, cleaned from the ground, my poor hand:(:(:(

Face Pulls

Leg extension


Terrible day, Gym was packed. Tore my hand while deading, left chalk at home , and this ruled out pull ups/lat pull down.

The only rack was being used for half squats by a group of twats. The more weight the less ROM :mad:

jayoo

6/1/10
Barbell Bench
40kg x 10
60kg x 5
80kg x 3
90kg x 1
100kg x 6
All sets felt awkard

Speed bench
60kg x 5
60kg x 5

Wide as possible grip
60kg x 5

Reverse Grip
30kg x 11
40kg x 11
50kg x 10

Barbell Shoulder Press
Bar x 10
40kg x 5
50kg x 2
60kg x 2
72.5kg x 4
70kg x 3
50kg x 7
All sets felt awkard

Two hand Dumbbell shoulder press
20kg x 9
24kg x 5
Single hand
30kg x 8

Side raises/Front raises/Skullcrushers

jayoo

7/01/10

Front Squat
40kg x 10
50kg x 5
60kg x 7
70kg x 6
70kg x 6
70kg x 6

Lunges+Calf raises

Pull Up+Chins+Lat Pull down

Stiff leg deads
Leg curls
Bi curls

Need to improve my pull ups