New Start

JJayoo · 17-06-2014 2:15am

Reverse Lunges
30 x 20
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10 x 5

Box squats
60 x 15
70 x 10
80 x 10 x 3

Side Bends

I am outta whack

JJayoo · 20-06-2014 11:31pm

Reverse Lunges
30 x 20
40 x 15
60 x 10
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10
120 x 6
130 x 4
140 x 2
150 x 2 pb
140 x 4
130 x 12 pb
100 x 31, 16 right, 15 left pb
110 x 10

Box Squats
60 x 10
70 x 10
80 x 10

Calf raises
1 set till bored

Alf Veedersane · 20-06-2014 11:55pm

Back in whack so?

After lunging the other day, I appreciate much of a pounding your glutes must get! So to speak...

JJayoo · 21-06-2014 11:17pm

Stupid Germany losing my betting gains. Stupid Galway gyms not bothering to reply to me Grrrrr:mad:

Rolling

BB OH Press
30 x 15
40 x 10
50 x 5
60 x 5
70 x 1
75 x 1
80 x 1 all wonky
70 x 5 x 5

DB OH Press
20 x 10
30 x 10 x 3

Arnold Press
20 x 10
15 x 15

Dips
5 sets

Incline Flys = Nice = Do More
3 sets

Flat Flys = Do incline in future
3 sets

Alf Veedersane · 21-06-2014 11:28pm

Been a while since you've done BB OH pressing...and Germany being so unpredictably poor, well...not conducive to big gains

JJayoo · 22-06-2014 12:09am

****ing Germany, I had finally forgiven them for WWII and then they do this. Not sure if I like BB OH Press, usually takes a few sessions for me to get into the groove. Got some farmer tan gainz

Alf Veedersane · 22-06-2014 12:13am

JJayoo wrote: »

****ing Germany, I had finally forgiven them for WWII and then they do this. Not sure if I like BB OH Press, usually takes a few sessions for me to get into the groove. Got some farmer tan gainz

Nothing wrong with a farmer's tan...usually means you've been doing something useful.

Still, in fairness it's still very good pressing.

JJayoo · 22-06-2014 10:07pm

Rolling
Chins
BW x 7 x 5

BB Shrugs
60 x 20
90 x 15
110 x 10
110 x 10
120 x 10
130 x 10
140 x 10
150 x 10
160 x 5 x 3

Deadlifts
60 x 10
90 x 10
110 x 5
120 x 5
130 x 5
140 x 5
150 x 3 x 3

Wide Grip Cable Rows
5 sets

Reverse Flys
3 sets

Band Pull Aparts
5 sets

BB Curls
5 sets

JJayoo · 24-06-2014 3:21pm

AM Session

Rolling
BB OH Press
30 x 10
40 x 10
50 x 5
60 x 5
70 x 2
75 x 5

Paused Bench
40 x 10
60 x 10
70 x 10
80 x 5
90 x 5
100 x 4
100 x 3 x 2
90 x 5
80 x 7

Wide grip
60 x 10 x 3

Floor press lock outs
Messing

Incline Flys

BB curls and BW dips superset
6 sets

JJayoo · 25-06-2014 4:10pm

Early morning legs = Awful
Rolling

Reverse Lunges
30 x 10
40 x 10
60 x 10
70 x 10
80 x10
90 x 10
100 x 10
110 x 10
120 x 10
130 x 12 pb but was awful
140 x 4
130 x 8
110 x 10
100 x 10
100 x 10
80 x 10

Squats
60 x 10
70 x 5
Too early

JJayoo · 25-06-2014 9:47pm

PM Session

Shrugs
60 x 20
80 x 20
90 x 10
100 x 10
110 x 10
120 x 10
130 x 10 x 3
with straps
140 x 10 x 3
110 x 10 slow tempo

Farmers walks
60kg per hand x 30 metres x 4
With straps
70kg per hand x 30 metres x 4
90kg per hand x 30 metres x 4 PB
60kg per hand x 60 metres x 1

90kg is my morning weight so happy enough with that

JJayoo · 25-06-2014 10:01pm

Reverse Lunges 100kg x 31 from a few days ago

https://www.youtube.com/watch?v=3KzKZHl4yf0

JJayoo · 27-06-2014 5:03pm

Rolling
BB OH Press
30 x 10
40 x 10
50 x 5
60 x 5
70 x 1
75 x 1
80 x 1
75 x 5

DB bench
30 x 5
35 x 5
40 x 5
42 x 5 x 5
44 x 5
46 x 5
46 x 4

Incline flys
22 x 10 x 3

Dips
BW x 12 x 3

Arm super set thing

JJayoo · 29-06-2014 7:48pm

No foam roller in gym

Deadlifts
60 x 10
80 x 5
100 x 5
120 x 5
130 x 5
140 x 5
150 x 3
160 x 1
170 x 1
No chalk and a warm gym
with straps
170 x 1
180 x 1
140 x 5

Shrugs
60 x 20
80 x 10
100 x 15
120 x 10
130 x 10
140 x 5 x 5

Farmers walks
50kg DBs x 4 walks

Chinups
3 sets of 7

Single arm lat pull down
5 sets

DB rows
30 x 10
40 x 10
44 x 10 x 3

Incline rows
3 sets

Reverse flys
3 sets

Facepulls
3 sets

DB Curls/tricep cable pushdown
5 sets to failure

DB OH press
40 x 1
42 x 1
44 x 1
46 x 1
48 x 1
50 x 3 R, 50 x 2 L
40 x 5 x 2

Alf Veedersane · 29-06-2014 8:15pm

That can't have been a short workout especially with those weights.

Good work!

JJayoo · 01-07-2014 7:16pm

DB Bench
30 x 10
36 x 5
42 x 5
46 x 5 x 3
40 x 6 x 2

Incline Flys
20 x 10
22.5 x 10 x 2

Dips
3 sets

DB Curls
5 sets

DB OH
20 x 10
30 x 10
36 x 5
40 x 5 x 2

Side raises
3 sets

Dips
2 sets

JJayoo · 03-07-2014 10:21pm

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 10
130 x 7
Realised that the bar was bent and that's why it kept trying to roll of my fecking back
100 x 10 x 5

Leg extension machine
4 high rep sets

Ham machine
4 high rep sets

Bi/tri superset

In NUIG Gym, the crazy sh1t that goes on in there.

JJayoo · 04-07-2014 6:25pm

Rolling

BB OH Press
bar x 12
30 x 10
40 x 10
50 x 5
60 x 5
70 x 1
75 x 6

DB OH Press
20 x 10
30 x 5
35 x 5
40 x 5
44 x 5
48 x 3
50 x 4 x 2
40 x 8

DB bench
30 x 10
35 x 5
40 x 5
45 x 5
40 x 6 x 4
40 x 5

Incline flys
22.5 x 10 x 3

Dips
3 sets

Side raises
3 sets

Alf Veedersane · 04-07-2014 7:38pm

Do you do your OH pressing one arm at a time?

JJayoo · 04-07-2014 7:44pm

Ya all my DB OH stuff is done one arm at a time. It allows me to use much heavier weight plus I never need to ask for a spot or have to bail and drop a db.

Alf Veedersane · 04-07-2014 7:51pm

JJayoo wrote: »

Ya all my DB OH stuff is done one arm at a time. It allows me to use much heavier weight plus I never need to ask for a spot or have to bail and drop a db.

Never thought of it like that. Pretty sure I'd go too heavy and have ridiculously bad form if I tried that.

JJayoo · 04-07-2014 8:07pm

I always find the first rep is the hardest when going heavy on single arm dumbbells. It's almost easier to pushpres the first rep up and then you can control it down into position. I always imagine loading up a spring either you load it right to then explode or else you put it down and start again.

Alf Veedersane · 04-07-2014 8:32pm

JJayoo wrote: »

I always find the first rep is the hardest when going heavy on single arm dumbbells. It's almost easier to pushpres the first rep up and then you can control it down into position. I always imagine loading up a spring either you load it right to then explode or else you put it down and start again.

I don't always coil up but when I do I coil up like a cobra.

JJayoo · 08-07-2014 1:39am

Skow

JJayoo · 10-07-2014 11:24pm

Farmers walks, kg per hand
40 x 30m x 2
60 x 30m x 2
70 x 30m x 2
90 x 30m x 2, no strap PR
straps
90 x 30m x 4
70 x 60m x 3
60 x 60m x 2 no straps

DB Rows
30 x 10
40 x 15 x 3

Band Pull Aparts
5 sets

JJayoo · 12-07-2014 5:10pm

Rolling

BB Bench
40 x 15
60 x 10
80 x 5
90 x 5
100 x 5
100 x 4
100 x 4
80 x 10 x 2

Dips
+10 x 10 x 3

Incline Flys
22.5 x 10 x 3

Side raises
5 sets

front raises
2 sets

BTN Press
6 sets

Pushups
5 sets

BB Benching has gone down the pot but will come back quickly if I use it as my main pushing movement.

JJayoo · 13-07-2014 10:53pm

Rolling

Deadlifts
60 x 10
90 x 5
110 x 10
130 x 5
140 x 5
150 x 5
160 x 5 x 3
150 x 7 x 2
140 x 5 x 2

Chins
BW max reps = 10

Curls
7 sets

Band Pull Aparts
3 sets to failure

Dips
One set to failure, got 25

JJayoo · 16-07-2014 9:41pm

Rolling

DB Bench
30 x 10
35 x 10
40 x 4
45 x 5
50 x 3
45 x 5 x 3
45 x 7

BB Bench
60 x 10
80 x 5
90 x 5
100 x 5
110 x 4
60 x ?

Wide dips
bw x 20
+ 10 x 10 x 3

Curls
3 sets

Pushups
3 sets

JJayoo · 18-07-2014 12:14am

Chins
BW x 10 x 2
30 more randomly done chins

Cable rows
5 sets

Band Pull Aparts
5 sets

Reverse flys
3 sets

Dips
max reps = 27

JJayoo · 18-07-2014 10:31pm

Rolling
Reverse Lunges
60 x 14
70 x 10
80 x 10
90 x 10
100 x 10
110 x 10 x 3

Squats
60 x 10
70 x 10
80 x 5 x 2
90 x 5
100 x 3 x 2
80 x 5

DB Curls
20kg x 3 sets

Dips
BW x Max reps = 30

New Start

Comments