New Start

JJayoo · 19-11-2014 7:53pm

Lots of rolling

Deads
100kg x 5
130 x 5
160 x 1
180 x 4 x 5 felt very hard

Chins
bw x 5
+15 x 5 x 2
bw x 2 sets

single arm lat pulldown

band pull aparts
6 sets

curls
2 sets

JJayoo · 20-11-2014 9:41pm

Rolling

DB bench
30 x 10
40 x 5
45 x 5
50 x 7

50 x 5

45 x 7
40 x 8

Did some abs, and they hurt

DB Shoulders press
30kg x 12 x 2

Tricep cable thing
3 sets

Side raises

JJayoo · 22-11-2014 7:58pm

Rolling

Deadlifts
60 x 10
100 x 5
130 x 5
160 x 5
190 x 2 x 5

squats
5 sets
1 set chins

JJayoo · 25-11-2014 10:08pm

Rolling

DB Shoulder press
20 x 10
30 x 10
35 x 5
40 x 14 both sides PB
50 x 6 both sides Think current pb

DB bench

Side raises

JJayoo · 06-12-2014 12:26am

Back again

Rolling
BB Bench
bar x 20
40 x 10
60 x 10
80 x 15
90 x 10
100 x 5
110 x 3
80 x 15

Dips + flys superset
3 sets

More rolling

DB OHP
20 x 10
30 x 10
40 x10

BB OHP
50 x 10 x 2

Side raises
3 sets

2 little kids were in the gym as their dad was at a meeting, ended doing circuits with them using an Ipad. 8 year old girl was able to do 2 full hang chinups, 6 proper pushups and perfect air squats

JJayoo · 07-12-2014 2:31am

Rolling

DB Row
20 x 15
30 x 15
40 x 10 x 2 stiff
40 x 15 x 2
50 x 10 x 3

BB rows
50 x 15 x 2
60 x 15 x 2
70 x 10

Rack pulls, smallest rom possible
100 x 15
140 x 15
180 x 15
200 x 15
210 x 15
220 x 15 x 2

Holds
220 x 30 seconds x 2

Ring chins
BW x 7 x 3
BW x 5 x 2

Inverted rows
BW x max reps x 2

DB Dog rows
20 x 10 x 3

Reverse flys
2 max sets

Band pull aparts
6 sets

Barbell Curls
5 sets

Back extensions
3 sets

JJayoo · 08-12-2014 9:37pm

So much rolling

Squats
40 x 10
50 x 10 x 3
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5 x 3
Reverse Lunges
60 x 20 x 2
70 x 10 x 2

air squats
10 sets of 20

working on lower body mobility

JJayoo · 09-12-2014 10:08pm

DB Rows
30 x 15
40 x 15
45 x 10 x 2
Straps
45 x 15 x3

Chest assist rows
3 sets, 20kg x failure

Curls
3 sets

Abs/allowing my forearms to depump

Chins
+15kg x 5 x 3
BW x 5 x 2

JJayoo · 12-12-2014 9:55pm

11/12/14
BB bench
bar x 10
40 x 10
60 x 10
80 x 5
100 x 7

100 x 8

DB Bench
40 x 10
40 x 9

Incline flys
30 x 10 x 3

Side raises
12.5 x 10 x 3

terrible

12/12/14
Lots of rolling
Squats
bar x 10
40 x 15
60 x 10 x 2
70 x 10 x 2
80 x 10 x 2
90 x 5
100 x 10
80 x 10 x 3

Reverse lunges
60 x 20 x 3

Calf raises
2 sets x max reps

JJayoo · 13-12-2014 9:25pm

Ring Chins
BW x 7 x 4
BW x 5 x 2
BW x 3 x 2, 3 second pause at top and bottom

BB Rows
40 x 15
50 x 15
60 x 15 x 3

Hang cleans
60 x 5 x 4

Heavy carries
50kg bag x 6 walks

DB Curls
20kg x 12 x 3

Band Pull Aparts
6 sets

JJayoo · 14-12-2014 8:57pm

Rolling

BB OHP
bar x 10
40 x 10
50 x 10
60 x 5
70 x 3
80 x 3 x 2
60 x 8 x 2

DB Arnold press
20 x 10 x 5

Side raises

Shoulder rotator cuff thing, took a video to see what this is working, I am very white

JJayoo · 16-12-2014 10:50pm

Farm Cardio

Rolling

Squats
40 x 10
50 x 10
60 x 10 x 2
70 x 10
80 x 10 x 5

Reverse Lunges
60 x 20 x 2
70 x 20 x 2

Calf raises

DB curls
5 sets

Band Pull Aparts
5 sets

JJayoo · 17-12-2014 9:22pm

Rolling

BB Bench
40 x 10
50 x 10
60 x 10
80 x 10
90 x 3
100 x 3
110 x 3
100 x 10
80 x 10
60 max reps

Flys
20 x max reps x 4 sets

Shoulder circuit
Seated DB press/side raises/front raises/band pull aparts

JJayoo · 18-12-2014 9:53pm

Lots of rolling
Squats
40 x 15
50 x 10
60 x 10
70 x 10
80 x 10
90 x 5
100 x 5 x 3

Front squats
40 x 10
50 x 10
60 x 10 x 2

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

Sliding lunges
25 per leg x 5 sets

Jumping lunges
30 x 2 sets

Box jumps
2 sets

Jumping squats
2 sets

Calf raises
5 sets

Alf Veedersane · 18-12-2014 11:37pm

Dat leg volume.

JJayoo · 19-12-2014 10:39pm

Alf Veedersane wrote: »

Dat leg volume.

Kill it with volume, plus no doms

Rolling
Chinups
BW x 10
+15 x 5 x 2
+25 x 3
+30 x 1
+35 x 1
Bw x 10
with band
2 sets x max reps

Box chins
3 sets

BB rows
40 x 15
50 x 10
60 x 10 x 4

DB Rows
40 x 10 x 2
40 x 20 with straps

Hang cleans
60 x 5 x 2

Cable rows
5 sets to failure

Band Pull aparts
5 sets

Weight after gym 13 stone 7 :eek:

Alf Veedersane · 19-12-2014 11:04pm

JJayoo wrote: »

Weight after gym 13 stone 7 :eek:

:eek: or :eek: bad?

JJayoo · 19-12-2014 11:08pm

Not good or bad just surprised that I am so low. Have gone zero carbs, bar some fruit, over last 4 days and I have gone from 14 stone 2 - 13 stone 7.

Alf Veedersane · 19-12-2014 11:11pm

JJayoo wrote: »

Not good or bad just surprised that I am so low. Have gone zero carbs, bar some fruit, over last 4 days and I have gone from 14 stone 2 - 13 stone 7.

Jesus, that's some drop!

Alf Veedersane · 19-12-2014 11:11pm

JJayoo wrote: »

Not good or bad just surprised that I am so low. Have gone zero carbs, bar some fruit, over last 4 days and I have gone from 14 stone 2 - 13 stone 7.

Jesus, that's some drop!

JJayoo · 20-12-2014 1:25am

More gym

Chins
BW x 10
BW x 9
BW x 8

Cable rows
2 sets to faiure

Skipping
534 skips in one go, skipping PB

jumping jacks
300, Jumping jack PB....

Band Pull Aparts
10 sets

JJayoo · 20-12-2014 10:36pm

Rolling

Band shoulder mobility warm up thing, which I like and videoed with my woeful phone

BB OHP
bar x 15
30 x 10
40 x 10
50 x 10 x 5
60 x 5 x 5 Pause at chin
60 x 8
60 x 6

BTN Paused
50 x 7
40 x 15 x 2 not paused

Dips
BW x 15 x 5

Side raises
3 sets to failure

JJayoo · 22-12-2014 12:31am

AM
DB Curls
20kg x 6 sets to failure

Calf raises
6 sets to failure

Skipping
1 set of 1000

PM
rolling

Squats
40 x 15
50 x 10
60 x 10
70 x 10
80 x 5 feeling weird
80 x 5 x 3
90 x 5
100 x 5
110 x 1

Sliding lunges
2 sets to failure

More rolling

Meh day

JJayoo · 23-12-2014 9:37pm

Rolling
db bench
20 x 10
30 x 15 x 5

db floor press
30 x 12 x 5

dips
bw x 10
30 x 5
35 x 5
40 x 5
45 x 3
50 x 3
55 x 1
60 x 1
40 x 3
bw x 10

Remmy · 23-12-2014 10:05pm

feck fair play on the dips, you're easy 30kg over my best pr

any technique tips ?

JJayoo · 29-12-2014 5:43pm

Remmy wrote: »

feck fair play on the dips, you're easy 30kg over my best pr any technique tips ?

I have always benched with a pretty narrow grip and I think this suits the crossover to dips.

Bench
40 x 15
60 x 10
80 x 12 x2
80 x 13 x 2
80 x 15

Floor press
35 x 10 x 2

CGB
60 x 10 x 3

Side raises
5 sets

Front raises
5 sets

Tricep pushdowns

might be buying a lat pulldown machine :eek:

Alf Veedersane · 29-12-2014 7:42pm

JJayoo wrote: »

I have always benched with a pretty narrow grip

How wide you talkin' about, out of interest?

JJayoo · 29-12-2014 7:54pm

Hmmmm doesn't look that close in the video, but with db benching, which would be 75% of my benching, the hand position(angle to the body) would almost be an exact copy of my dips.

JJayoo wrote: »

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

JJayoo · 02-01-2015 3:20pm

I got a lat pulldown machine for gymshed

JJayoo · 02-01-2015 10:53pm

Rolling

Air squats
25 reps x 5 sets

Sliding lunges
25 reps x 5 sets

Rolling

Bench
bar x 20
40 x 15
60 x 10
80 x 5
90 x 3
100 x 40, taking as many sets as needed, didn't leave the bench.

Air squats
25 reps x 3 sets

Side raises
5 sets

curls
5 sets

New Start

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