Sick of standing still

jayoo

11/01/10

Lat Pull down, diff grips

Front Squat

Squat Jumps

Stiff leg Deads dumbbells

Shrugs

Leg Curls

Face Pulls+cable Rows+curls

Very little sleep+terrible food+mysterious pain in my neck= This session:rolleyes:

jayoo

12/01/10

Dumbell bench
20kg x 10
30kg x 5
36kg x 5
44kg x 9

30kg x 5
5second rest
30kg x 5
5second rest
30kg x 5
10second rest
30kg x 5

Weighted Planks

Barbell shoulder press
numbers are always slightly down when bench work is done first.

Skull crushers

jayoo

17/01/10

front squat
40kg x 8
back squat
50kg x 10
front squat
50kg x 6
back squat
70kg x 6
front squat
70kg x 3
back squat
90kg x 5
front squat
90kg x 1
back squat
90kg x 5
front squat
60kg x 6


Squat Jumps



Good points, foam rolled my legs and back, and figured out i can use the crap leg press for calfs
Bad points, everything else

jayoo

Email was hacked and spammed:mad:

jayoo

18/01/10

Dumbell PushPress
20kg x 10
40kg x 5
44kg x 3
50kg x 8 Right hand PB. x 6 on left

Barbell Shoulder PushPress
50kg x 20
50kg x 15

Plank

Dumbbell Bench
22kg x 6
30kg x 5
36kg x 5
40kg x 5

FloorPress, Single arm
40kg x 8

Dips/pushups/shoulder isolation

So many absolute idiots in the gym. Actually came close to kicking the sh1t out of two lads who kept making comments about me while i was in the middle of sets. I HATE COLLEGE GYMS

G86

jayoo wrote: »

18/01/10


So many absolute idiots in the gym. Actually came close to kicking the sh1t out of two lads who kept making comments about me while i was in the middle of sets. I HATE COLLEGE GYMS

Meh, don't mind them, ya get that sort everywhere - just turn up your mp3 player full blast and ignore it.

itsallaboutheL

G86 wrote: »

Meh, don't mind them, ya get that sort everywhere - just turn up your mp3 player full blast and ignore it.

fcuk that!! Throw some slaps ftw :P

jayoo

19/1/10

Lots of foam rolling

Deadlift Paused
60kg x 10
100kg x 10
140kg x 3
160kg x 3
180kg x 3 Grip went
Touch+Go
160kg x 5
Paused, 8 seconds between reps
160kg x 10
Touch +Go
160kg x 5

Shrugs

Foam rolling

Lat pull down, Wide grip/Neutral/Towel grip

Face Pulls+Cable Rows

Bicep curls+Shrugs

Grip was the limiting factor with my deads, need chalk. have been wondering lately if maybe I should get a belt???

d'Oracle

jayoo wrote: »

So many absolute idiots in the gym. Actually came close to kicking the sh1t out of two lads who kept making comments about me while i was in the middle of sets. I HATE COLLEGE GYMS

Like what?

DamienH

itsallaboutheL wrote: »

fcuk that!! Throw some slaps ftw :P

Never mind the slaps, if you're push pressing 50kg dumbells! Throw those bad boys!

JJayoo

25/01/10

Bench

Planks

Shoulder Push Press

Push Ups

Turkish Get Ups
Haven't tried these in months, so was happy with 44kg on my right and 40kg on my left. 4kg impovement on each arm.

https://www.youtube.com/watch?v=tHFnuQ9amck

JJayoo

26/01/10

Gym was packed today

Shoulder press

Shoulder Push Press

Planks

Dips + Jump push ups

side raises +front raises

Got the 50kg dumbell up for 8 reps, its just very hard to control it on the way down, and by the 8th rep its usually in an awkard position. Would love to have a go at some heavier dumbbells

JJayoo

Did some unfueled hill sprints. Each sprint took about 30second.
Going to cut for the month of Feb

JJayoo

2/02/10


Unfueled Cardio

itsallaboutheL

JJayoo wrote: »

2/02/10


Unfueled Cardio

I just want to thank you for your phrasing of this....

people go on about fasted cardio bollox, but what it is is unfueled cardio.

JJayoo

There is a hill right beside my house, 30meters away, which at full sprint i can do it in 30seconds. So its so handy. I can wake up and within 30mins i am back from sprinting and am having a whey shake.

My logic behind unfueled cardio:
Create a calorie deficit in a short period of time then you can eat slightly above maintenance for the rest of the day. Better to have your body in fat burning mode for a tiny length of time than have it hungry throughout the entire day Well this would be in regards to tring to keep muscle.
This combined with very regular intakes of protein.

Or at least thats the rough plan:rolleyes:, plus i only plan on doing this until end of feb, and if nothing else it will add in a bit of conditioning.

itsallaboutheL

JJayoo wrote: »

There is a hill right beside my house, 30meters away, which at full sprint i can do it in 30seconds. So its so handy. I can wake up and within 30mins i am back from sprinting and am having a whey shake.

My logic behind unfueled cardio:
Create a calorie deficit in a short period of time then you can eat slightly above maintenance for the rest of the day. Better to have your body in fat burning mode for a tiny length of time than have it hungry throughout the entire day Well this would be in regards to tring to keep muscle.
This combined with very regular intakes of protein.

Or at least thats the rough plan:rolleyes:, plus i only plan on doing this until end of feb, and if nothing else it will add in a bit of conditioning.

no i agree with the principal, i just think unfueled is a perfect description rather than fasted

JJayoo

I wonder will it still be counted as unfueled if you ate something very slow digesting before bed, such as milk protein or cottage cheese.

It might actually work better as your metabolisim will be more active on waking and you would have some protein in the system, Hmmmm im thinking into this way too much:rolleyes:

JJayoo

2/2/10

Terrible session. Gym was packed.

Foam rolling

Bench
40kg x 10
60kg x 8
80kg x 5
90kg x 3
100kg x 3 this felt tough:(
60kg x 21
50kg x 15 reverse grip

Dips and push ups

foam rolling

Shoulder push press

Other random rubbish

JJayoo

Unfueled cardio

Eat

Bench of rack, an inch of floor press level
40kg x 10
60kg x 10, this was kinda tough

Normal bench
60kg x 23

Bench of rack
80kg x 10

Normal bench
60kg x 15

Bench of rack, less ROM
90kg x 5
110kg x 5
130kg x 5

Hanging leg raises

Overhead barbell Press
30kg x 10
50kg x 10
50kg x 10

Single arm dumbell pushpress
40kg x 5 each arm

side bends, skull crushers, side raises superset

JJayoo

JJayoo

Deadlifts
60kg x 10
100kg x 10
140kg x 3
160kg x 5
170kg x 4
180kg x 1
140kg x 6

Stiff leg deads
60kg x 10
70kg x 10
80kg x 10
90kg x 10

Shrugs
60kg x 10
70kg x 10
25kg plates x 20
25kg plates x 20

Dumbbell Bench
24kg x 10
32kg x 8
42kg x 10

Floor Press
42kg x 6 each arm

Bench Press
60kg x 20

Reverse bench
50kg x 12 + 4 normal

Single arm Lat pull down super setted with dips

Cable bicep curls + facepulls

Squats supersetted with bicep curls
60kg x 10
80kg x 10

Superset
Barbell BOR + Overhead Press

Superset
Floor press + shrugs
60kg x 10 each
80kg x 10 each

Bicep curls supersetted with high rep shoulder press

JJayoo

Inclined Threadmill

Arm pedal bike

Stepper

Rower

Superset: Rows+overhead press

Superset: lat pulldown+pushups

JJayoo

Ate alot of cake

JJayoo

Barbell Rows

Chin ups

Stiff leg Deads

bicep curls

shrugs

All pants

JJayoo

16/02/10

Deads
60kg x 10
100kg x 10
140kg x 5
170kg x 3
Drop set
180kg x 1
170kg x 3
140kg x 10

Stiff legs deads
60kg x 10
80kg x 10
90kg x 10

Shrugs

Lat pull down and few chin ups

Squats supersetted with some bicep curls

itsallaboutheL

Dude, you'd never do me a favour and video a set of your DB pushpress??

I imagine i'd kill myself just trying to get the Dumbell up to press it!!

JJayoo

https://www.youtube.com/watch?v=XIe-UYnsO9I

That a vid from October, At the moment i can get about 8 reps, lowering the dumbbell in a controlled fashion for each rep is def the hardest part.

I will try and video doing it morro at the gym, will motivate me, would love to get 10 reps.

JJayoo

Dumbbell Pushpress

Dumbell shoulder press

Side raises, Front raises

Lat pull down, Wide grip, neutral grip, towel grip

Bench press, low weight high rep

Bench lockouts on rack, Bicep Curls between sets

Back extensions

Rows and Facepulls

Barbell Complex, 50kg
Cleans
Shoulder press
BOR
Stiff leg deads
back squat
snatch
shrugs

brianthebard

That's some complex!