New Start

Alf Veedersane

JJayoo wrote: »

Rolling

BB Bench
60 x 10
70 x 10
80 x 5
90 x 5
100 x 10
110 x 5
115 x 3
100 x 9
100 x 8

Paused Bench
100 x 4 x 6 Super setted in between my squat warm up sets


Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 6
110 x 3
120 x 1
130 x 1
140 x 1
100 x 6 x 3
110 x 3
80 x 10
60 x 10

DB OHP
30 x 12 x 3

BB OHP
50 x 10
60 x 10
70 x 5 x 2
60 x 10

Side raises
3 drop sets

How were the squats?

JJayoo

Awkward but moving in the right direction

JJayoo

5kg strawberry protein + 500ml Omega 3 = 73.23 euro

JJayoo

Ordered some quest bars nom

Rolling

BB OH Press
30 x 15
40 x 10
50 x 10
60 x 10
70 x 5
75 x 6 hmmm
80 x 3
60 x 10
60 x 8
50 x 10 x 2

BTN OHP
40 x 3 sets

Smith BTN
something x something for 5 sets

Front raises-been a long time#
10kg x 15 x 3

Side raises
10kg x 15 x 3

Flys
20kg x loads for 3 sets

Dips
3 sets of fatigue

Side bends which I like
3 sets

Did leg rolling between all sets and a few sets of squats randomly. Gonna squat everytime I train until it feels like home.

JJayoo

Sh1tty rolling, gym has no rollers

Chins
BW x 5
+10 x 5
+ 15 x 5
+ 20 x 3
+ 26 x 1
+30 x 1

One arm pull down thing x lots

DB Rows
40 x 15
45 x 10
50 x 10 x 2

Band pull aparts

reverse flys

few curls

saw a pretty girl in the gym doing dips/chis/squats/curls love her a bit

JJayoo

All the glute rolling

Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 1
130 x 1
140 x 1
100 x 10
110 x 5
60 x 10

Reverse Lunges
70 x 10
80 x 10
90 x 10
100 x 10 x 3

Leg extensions

JJayoo

Lots of cardio

Rolling

Squats
40 x 10
60 x 10
70 x 10
80 x 5
90 x 5
100 x 11
120 x 1
130 x 1
100 x 7 x 5

Curls x 5 sets

Left knee feels weird

JJayoo

Lots of Rolling
BB Bench
60 x 10
80 x 10
90 x 5
100 x 12
110 x 6
120 x 3
130 x 1 very hard
100 x 8
80 x 10 paused, very very hard

DB Floor press
30 x lots x 3 sets

Incline flys
25kg x 10 x 3 sets

DB shoulder press
30kg x 12 x 3

Side raises/front raises

Dips
1 set = 24

Alf Veedersane

JJayoo wrote: »

Lots of Rolling
BB Bench
60 x 10
80 x 10
90 x 5
100 x 12
110 x 6
120 x 3
130 x 1 very hard
100 x 8
80 x 10 paused, very very hard

DB Floor press
30 x lots x 3 sets

Incline flys
25kg x 10 x 3 sets

DB shoulder press
30kg x 12 x 3

Side raises/front raises

Dips
1 set = 24

Colour me impressed.

JJayoo

You Mirin brah?

https://www.youtube.com/watch?v=o8FD21oAdYU

Alf Veedersane

What a pointless radiator.

JJayoo

160 x 5
14

Alf Veedersane wrote: »

What a pointless radiator.

It makes a decent shelf :pac:

Rolling

Deadlifts
60 x 10
100 x 5
130 x 5
150 x 5
160 x 3
180 x 1
200 x 1
180 x 3
160 x 5
140 x 10

Chins
BW x 8 x 2
Bw x 6 meh

One arm lat pulldown
3 sets

Machine rows
2 sets

Curls
5 sets

I have eaten 5 quest bars, I am worried about my next trip to the loo.

Alf Veedersane

JJayoo wrote: »

I have eaten 5 quest bars, I am worried about my next trip to the loo.

Always nice to have a PR though

JJayoo

Rolling

BB Bench
60 x 10
80 x 10
100 x 5
110 x 5
120 x 3
100 x 10
100 x 7
80 x 10

DB Bench
40 x 10
40 x 8

Incline flys
25 x 12 x 3

DB shoulder press
30 x 10
35 x 5
40 x 5
45 x 5
50 x 5


side raises

JJayoo

102.5 x 9 Bench

JJayoo

So much lower body mobility/rolling, painful amount

Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 5 x 5

Reverse Lunges
60 x 20
70 x 10
80 x 10
90 x 10

Bw x 30 x 3

Curls
5 sets

Think my rolling is too harsh

JJayoo

Gonna start a modified version of The Ultimate Diet 2.0. Gonna ignore the prescribed workouts and just stick with my split. Have all the cals/protein/carbs/fats worked out but will prob change them as I go along depending on my stats.

I have been eating low carb over the last 2 days so this morning weight is down from 14.4 on Friday

Morning weight 13 stone 13.8
Cals 1650
Protein 250
carbs 50
fat 50

will edit later

Rolling

Bench
60 x 10
80 x 10
90 x 5
100 x 8 x 2
100 x 7
80 x 10 paused x 2

Incline DBs Flys/decline bench superset
22.5 x 10 + 60 x 10 x 3

Few situps

BB OH Press
30 x 10
40 x 10
50 x 7 not feeling it

DB OHP
30 x 10 x 3

Side raises/front raises
5 sets of each x 10

Lots of lower body rolling

JJayoo

Morning Weight 13 stone 11.6
Cals: 1663
Protein: 224
Carbs: 40
Fat: 58

Rolling
Ring Chins
BW x 10
BW x 7
+ 10 x 5
+15 x 3 x 3
BW x 5 x 5

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

BB Rows
50kg x 15 x 3

Shrugs
90 x 20
110 x 20
120 x 15 x 3

Curls
5 sets

Reverse flys

Band Pull Aparts
7 sets

JJayoo

Morning weight 14 stone ? either these fecking quest bars are more than 3g net carbs or else it's just the excess salt I took in.

Rolling

Squats
60 x 10
70 x5
80 x 5
90 x 5
100 x 7
110 x 5
120 x 3
100 x 7

Reverse Lunges
70 x 10
80 x 10
90 x 10
100 x 10

Leg press
5 sets of 20 reps

I am tired

JJayoo

Morning weight 13 stone 11

Going to super value to buy 1200g of carbs

conzy

JJayoo wrote: »

Morning weight 13 stone 11

Going to super value to buy 1200g of carbs

I bought coco pops instead of rice krispies this week, things are getting serious

Alf Veedersane

conzy wrote: »

I bought coco pops instead of rice krispies this week, things are getting serious

JJayoo

2.24 euro for a 750g box of Supervalue brand honey nut cereal, just gonna pour 2 litres of low fat milk into the box and eat it with the lid of my protein shaker.

Also super value have 200g of marshmallows for 1 euro, always thought marshmallow protein bars would be good.

Alf Veedersane

JJayoo wrote: »

always thought marshmallow protein bars would be good.

The rocky road to gainz.

JJayoo

DB Flat bench
30 x 20

Incline
30 x 15

Decline
30 x 15

Incline flys
20 x 15 x 2

Wide Dips 1 set = 15

Lat pulldown
5 sets

Rows
5 sets

Air squats
2 sets of 20

Leg press
5 sets of 25 reps

Curls
3 sets

Triceps
4 sets

Face pulls
3 sets

Band pull aparts
5 sets

Calf raises
2 sets

Shoulder press
27.5 x 15 x 2

20 x 15 x 2

Side raise/front raise superset

Too many carbs now and I feel sicky full

RidleyRider

Where's your vlog!?:P

JJayoo

No one wants to see a vlog of me

JJayoo

Rolling, Damn rear delts were tight

BB Bench, NUIG Benchs and bars are beyond muck
40 x 10
60 x 10
80 x 5
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3
100 x 11

DB Bench
40 x 10 x 3
45 x 5
50 x 5 x 2
50 x 6

Dips
3 sets

Cable flys

DB Shoulder press
30 x 10
40 x 5
45 x 3
50 x 4 x 2
30 x 10 x 3

Side raises/front raises/band pull aparts

Tricep extensions

Kinda messed up my cals and carbs. Meant to eat 6000 with 1200g carbs but at present I am on 8000 cals and 1600 carbs Derp.

Alf Veedersane

Must be happy with that triple!

JJayoo

Alf Veedersane wrote: »

Must be happy with that triple!

Meant to put 130 x 1 but I would have been happy/surprised with a triple, not even gonna edit it, just pretend