New Start

JJayoo

Deadlifts
70kg x 10
110kg x 10
150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 10

Hang cleans and chins, 5 reps of each. Grip died

Squats
60kg x 10
60kg x 10
60kg x 10

Front squat
60kg x 5

Jumping over two benches then hopping on one leg to end of the shed

Shrugs and curls

JJayoo

Deadlift
60kg x 10
100kg x 10
140kg x 5
160kg x 3
180kg x 1
205kg x 1 PB

1 min rest
180kg x 3

20sec rest
140kg x 5

20sec rest
140kg x 5

20sec rest
140kg x 5

Wide grip lat pull down
4 sets, 10 reps

Some squats and jumping squats

kroc rows
30kg x 40 reps

4 sets curls with olympic bar, random rep numbers

JJayoo

DOMS FROM HELL

brianthebard

Lol wonder if it was the drop sets or the mad kroc rows that did the damage? :P

cardio,shoot me

id say it was the 205kg deadlift to be honest :P congrats on the pb man. Have you ever tried using a belt? i know you mentioned asking brian to show you how to use one but its really quite simple :P

JJayoo

Foam rolling and cold showers Brrrrrrrrr, actually my fecking foam roller has gone wonkey :mad:

Dips
BW x 5
BW x 5
20kg x 5
30kg x 5
40kg x 2
20kg x 10
BW x 5
BW x 5

Foam rolling on the balance board

Diesel crew warm up, shoulder dislocations, random arm swinging
20kg x 10
Pushpress
40kg x 5
44kg x 3
46kg x 1
50kg 5

no leg drive
26kg x 10
26kg x 10

Side raises

Front raises

Tricep bicep superset on cables

Will def start using a belt. Love kroc rows, prefer to do them free standing than on a bench

More cold showers

brianthebard

Were you in KF? I agree on the freestanding db rows, feels much better. Also, its ****ing close isn't it?

JJayoo

the deadlifts and rows were from GCG, the chest stuff was in KF yesterday. Have nice chest and shoulder doms today . Think i'm gonna give dips ago for a while.

Think i might get straps at some stage, grip is usualy fooked near the end of pulling session

brianthebard

was the push press db's btw? If so, noice.

JJayoo

Yup dumbbells, really wanna get 10reps, or maybe try the heavier ones in GCG for singles

JJayoo

Gym yesterday with Mr Bard.
Lots of things to work on.

Squats:(
Deads
Dumbbell Rows
Yates Rows, like these
Shovel deads.

Legs have lost a lot of strength, need to build them back up. Right ankle felt fine
With squats, think I will drop the weight and try and nail the form.

Will prob do something later on today, push day

JJayoo

Front squat
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 1
100kg x 1
60kg x 10

Dumbbell lunges
22kg each hand x 20 reps

Crossack Squats
25kg plate x 7

Random jumping over reebok stepper

Yates rows
40kg x 10
50kg x 10
60kg x 10
70kg x 10

Hang cleans and pendlay rows

Neutral grip Chin ups and pendlay rows
25kg x 3 + 10 pendlay
25kg x 2 + 5 bw + 10 pendlay rows

Dumbbell Rows
32kg x 10
34kg x 10
38kg x 10 grip was failin
30kg x 20

Shrugs
25kg plates x 3 sets of 10

2 sets curls

Very very happy with the squats, foam rolling my ankle seems to have worked wonders on my flexbility . Clean grip felt good and def helped keep my elbows up.
Crossack squats were another excercise in which my ankle's flexibility seem to have improved

brianthebard

Noice. The clean grip is way handier for stability imo.

cardio,shoot me

brianthebard wrote: »

Noice. The clean grip is way handier for stability imo.

agreed, easier to bail the weight aswell.

JJayoo

Front squat
40kg x 10
50kg x 10
60kg x 5
70kgx5
80kg x5
90kg x 3
60kg x11

deadlifts
60x10
100kg x 10
120kg x 5
140kg x 5
160kg x 5

chinups

yates rows

kroc rows

curls

foam roll

cold shower

itsallaboutheL

JJayoo wrote: »

cold shower

training with Brian again then ..

cardio,shoot me

itsallaboutheL wrote: »

training with Brian again then ..

well played.

JJayoo

bench
30 x10
50kg x 10
60kg x 10
80kg x 10

Dropset
90kg x 6
80kg x 5
60kg x 11

Dumbbell bench
40kg x 8

Shoulder stuff

JJayoo

dumbbell rows
26 x 10
30x10
36x10
38x10
42x20

front squat
30x10
40kg x10
50kg x 10
60kg x5
70kg x 3
80kg x 6
90kg x 3

chinups

JJayoo

Woke up late for my date, so only had time for coffee

Front Squat
40kg x 10
60kg x 5
70kg x 3
80kg x 10, PR at this weight:)
100kg x 3 PR at this weight:)
some more squats

Deads
130kg x 10

Ab pulldowns, first time doing these i feel domy already :cool:

Reverse curls

Happy with the front squats, def going in the right direction.

JJayoo

Bench
40 x 10
60kg x 5
80kg x 10
80kg x 10
80kg x 10

3 sets wide grip dips

front raises side raises

JJayoo

Bench
40kg x 10
60kg x 10
80kg x 3
100kg x 3
100kg x 5
60kg x 25

Wide grip dips

Foam roll

dumbbell pushpress

Other shoulder randomness

Rough random figures

front squat
5 rep 90kg
3rep 100kg
10reps 80kg

Bench
10 rep 80kg
5 rep 100kg
3 rep ?

Will work out the same for deads,over head press and weighted chinups, try and increase the amount of weight lifted within each of the rep ranges.

Will be going to france for 3 weeks, but will still get in a bit of gyming, town im going to is a big judo hub, and has a large gym 5mins from where i will be staying.

JJayoo

Arrived very late, so everything was rushed

Bench
40kg x 10
60kg x 6
82.5kg x 10 PR for 10reps
82.5kg x 10
82.5kg x 7, 80kg x 3, 60kg x 5

Wide grip dips
bw x 10

Plate flyes

side raises

reverse flyes and close grip pushups

Pretty ****, once i have 3 sets of 10 with 82.5kg i will move up to 85kg

JJayoo

Front squat
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 1
100kg x 3
60kg x 6

Deads
60kg x 10
100kg x 10
130kg x 5
140kg 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1, 170kg x 1, 160kg x 1, 130kg x 5

Hamstring raises

Ab pulldowns

Dumbbell rows

reverse curls

brianthebard

bah I shouldn't have encouraged your to squat it was the one thing I had over you. good work man.

JJayoo

Have been in france since the 23rd, its warm and they only eat bread and salads:(Its healthy food but im hungry. No excercise but i have lost 1.5kg

JJayoo

Pushpress
20kg x 10
40kg x 8
50kg x 1
52kg x 1 pb
54kg x1 pb
56kg x 1 pb

Other randomness

Had to make the dumbbell up myself so the pushpress was a bit award. had half bottle of wine in the middle of benching, it was the trainers last day :rolleyes:

JJayoo

Foam rolling

Bench
40kg x 10
60kg x 10
82.5kg x 10
82.5kg x 10
80kg x 10

Ab pulldowns
cable twists

Overhead press
bar x 10
30kg x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 1
75kg x 1
80kg x 1
60kg x 5

Plate flyes superset with skull crushers

One arm Dumbbell bench
32kg x 10

Bw dips, wide grip x 10

Cold shower

Have decided to bulk for the next few months, will take a few pics.

brianthebard

w00 bulk!

JJayoo

Overhead Press
30kg x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 1
pushpress
80kg x 1
90kg x 1
100kg x 0, managed to uppercut myself with the bar
100kg x 1 Current PB
80kg x 3

Ypress
10kg x 15
10kg x 15

Front squat
40kg x 10
50kg x 5
60kg x 3
70kg x1
80kg x 1
90kg x 1
100kg x 1, my shorts split
110kg x 1 current PB

Chin ups
bw x 5
bw +10kg x 3
bw x 5

Natural hamstring raises
Crazy hard

Dumbbell rows
40kg x 10
40kg x 10

back raises

Bicep curl, skull crusher superset
16kg, 10 reps of each

ab pull downs

Band pull aparts