New Start

JJayoo

Rolling

Reverse lunges
40 x 20
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
120 x 6
130 x 8 x 3
120 x 10 x 2
100 x 10 x 5

1 set calf raises

Everything felt off

Alf Veedersane

You're just showing off now with all the fanmail for your reverse lunges

Not a bad workout considering everything felt off. You don't get to count that as a one-in-five!

JJayoo

It felt as if my hamstrings were asleep and all the effort was heaped onto my piriformis or at least that region. I didn't do as many reps in my warm up and I did a lot of hill walking earlier so hopefully that was the cause.

JJayoo

DB Bench
20 x 10
30 x 10
40 x 10 x 4 felt hard

Incline DB Bench, much wider grip
30 x 10 x 4

Flys
20 x 12 x 3

Wide Dips
bw x 12 x 3

Side Bends
35 x 20 x 3

DB Skull crushers
15kg x 10 x 4

Alf Veedersane

Do you just use the dips for a mostly chest exercise with a side of tricep action?

Just 'cause it's always wide.

JJayoo

Well if I was using dips as my main chest push movement I would always go with narrow grip even though I feel wide grip way more in my chest. So pretty much I am choosing a narrow grip as I feel stronger/more secure and can use more weight instead of a wide grip. Even though the wide grip would work my chest more and the narrow grip, especially in dips, hits my triceps.

It's the same with all benching, I always use a narrow grip as I feel more confident and so far I have never had any issues with my shoulders even though I normally do a huge amount of volume. When I switched to the lighter DBs for incline I used a very wide grip and could really feel it way more in my chest and my chest got a serious pump. So with all pushing, including dips, I will use narrow grip for heavy and then move to a wider grip if I want to add extra volume after my main lifts are done.

Did that answer your question? who knows?

PS A really nice superset is close grip dips and DB flys

Alf Veedersane

I read your answer as "Yes. Cake."

But it was actually interesting to read. I tend to use narrower grip on bench, the last while, more by accident than design though. Rotator cuff issue meant I was feeling it in front me my shoulder with a wider grip on bench.

JJayoo

I do enjoy cake. I like most cakes except for Christmas cake, but no cake for me now as I have to go on a diet.

Alf Veedersane

JJayoo wrote: »

I do enjoy cake. I like most cakes except for Christmas cake, but no cake for me now as I have to go on a diet.

I do not like Christmas Cake.

How much are you looking to cut and you expecting to hold onto the gainz?

JJayoo

Hard to know. On 25th of Feb my low carb morning weight was 13 stone 3.2 pounds and this was my bodyfat

picture.jpg

I started cleaning up my diet 2 weeks ago and my morning weight was 15 stone 2 pounds so hopefully I have added some muscle. My legs were a bit under trained before my mini bulk so I would assume some of the extra weight has gone in there as I can see a change.

One thing that might be interesting is if I can notice any change in my upper chest. Before my mini bulk I never included any incline work but since bulking I included some sets of incline on pretty much all push days. Prob too short a time period to notice any real difference but we shall see.

Also started doing a decent bit of trap work so hopefully will see a bit of a change. I also have a video of myself doing diff random poses, which looks stupid but it should be easy to take another video with the exact same lighting/distance from cam to see if I have made any gains.

One mistake I won't be making is cutting out carbs too soon.

Alf Veedersane

You're your own guinea pig!

I suppose I was thinking more about the whole cutting thing with the boxing weigh ins today ahead of tomorrow.

I've never cut or had to cut so I don't know how hard it can be. I don't know if I could do the whole bulk-cut thing. It'd just end up me justifying carrot cake as viable on a cut.

JJayoo

Ring Chins
BW 5x5

Rope climbs
5 sets

BB Rows
30 x 15
40 x 15
50 x 10
60 x 10
70 x 10 x 2
60 x 10
50 x 15 x 2

Shrugs
60 x 10
90 x 20
100 x 20
110 x 15
120 x 15
130 x 15
140 x 10
150 x 10 x 3
130 x 20

DB Rows
30 x 15 x 2
40 x 12 x 3

Band Pull Aparts holds
5 sets

BB Curls
5 sets

JJayoo

Rolling
One Arm DB OH Press
20 x 10
25 x 10
30 x 10
35 x 5
40 x 5
45 x 6 both sides PB
40 x 5
45 x 3
50 x 2 each side PB
40 x 10
Pushpress
50 x 7

DB fly/dip superset
5 sets

Curls
5 sets

JJayoo

Rolling

Reverse Lunges
40 x 20
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
120 x 10 x 4
120 x 8
100 x 10 x 3

#pileofsh1te

Stench Blossoms

God you're so fat.

JJayoo

Thanks

runawaybishop

JJayoo wrote: »

Hard to know. On 25th of Feb my low carb morning weight was 13 stone 3.2 pounds and this was my bodyfat

picture.jpg

I started cleaning up my diet 2 weeks ago and my morning weight was 15 stone 2 pounds so hopefully I have added some muscle. My legs were a bit under trained before my mini bulk so I would assume some of the extra weight has gone in there as I can see a change.

One thing that might be interesting is if I can notice any change in my upper chest. Before my mini bulk

Since when was 2 stone a mini bulk :pac:

JJayoo

runawaybishop wrote: »

Since when was 2 stone a mini bulk :pac:

I suppose it was meant to be a mini bulk, just wanted to get my numbers back but then I kept eating

Rolling

Chinups/Bicep curl superset
Bw x 5 x 8

Wide Grip Cable Rows/Band Pull Aparts superset
7 sets

Facepulls
2 sets

Shrugs
60 x 20
80 x 10
100 x 10
110 x 10
120 x 15
130 x 10
140 x 10
150 x 10 x 4

Band Pull Aparts
5 sets

BB Rows
60 x 10 x 3

BB Curls
5 sets

Band Pull Aparts
5 sets

JJayoo

Rolling
In NUIG Kingfish

DB OH press
20 x 10
26 x 10
32 z x5
36 x 5
40 x 5
46 x 3
50 x 3 PB
40 x 13 R PB,, x 10 on left

DB bench
Dips
tricep cable stuff

Alf Veedersane

Nice pressing!

How's the cut going?

What's the KF gym like?

I'll need some time to put together another 18 questions

JJayoo

Cut is pretty much me cutting out crap and quitting my love affair with milk. Will work out cals at a later date. KF gym is nice especially when all the students are gone. I don't like the benches but they have some good equipment. Oh ya the floor is ****ed, full of holes and lumps.

Alf Veedersane

JJayoo wrote: »

Cut is pretty much me cutting out crap and quitting my love affair with milk. Will work out cals at a later date. KF gym is nice especially when all the students are gone. I don't like the benches but they have some good equipment. Oh ya the floor is ****ed, full of holes and lumps.

Do not cut cake!

Would be handy to have a decent gym near the city when I'm down there.

RidleyRider

Alf Veedersane wrote: »

Do not cut cake!

Would be handy to have a decent gym near the city when I'm down there.

Galway City Gym?

Alf Veedersane

Thought of there alright. I just hadn't thought all that much about it just yet. Just thinking of alternatives but the KF one seems to be limited in terms of when the public can use it.

JJayoo

Yup public hours suck so much hole. Planet health over beside Tescos is pretty good plus you can get your shopping afterwards

JJayoo

In Planet Fitness aka gym beside Tesco.

Rolling

Neutral grip chins
BW x 6 x 5

DB Rows
30 x 15
40 x 10 x 3
40 x 15

DB pushpress
40 x 1
45 x 1
50 x 1
55 x 1
60 x 1

BB Rows
50 x 10
60 x 10 x 3

Machine Rows
4 sets of 12 reps

Band Pull Aparts
5 sets

Lat Pull down
5 sets

Face pulls
3 sets of 20

Rear delts flys
3 sets

Gym was very busy

JJayoo

12/5/14
Gymed in the Warehouse Gym, accidentally walked into the ladies loo

DB shoulder press
20 x 10
27 x 10
32 x 5
37 x 5
40 x 5
45 x 5
50 x 5 R pb, 50 x 3 left
40 x 11, 40 x 9

Side raises
12.5 x 10 x 2

Reverse Lunges
100 x 10 x 2

Box jumps

Sprints

DB bench
Worked up to 45 x 5 x5

Tyre drags, harness came off at one stage and I landed on my hole

Tyre flips

Very cool gym

chriity139

Must have subconsciously told yourself to have a sneaky stroll into the ladies changing room after that shoulder press pb

JJayoo

My hands were covered in black sh1te from flipping/dragging the tyres so I pretty much kept my head down and went straight to the jacks to wash my hands, and when I came out the girl that works there was looking at me as if I had two heads Class gym so much different equipment to play with.

chriity139

Would love to have a go at that tyre flipping, looks very draining. Not many gyms have them.