New Start

JJayoo

When I say rolling I mean a general warmup, including foam rolling, for the area I will be working. Rolling is basically a way to self-massage using various items such as a foam roller or a lacrosse ball.
So if I was doing a push gym session I would do some or all of the following depending on my mood
Roll my shoulders with lacrosse ball against the wall
Just foam roller on the ground to roll my upper back/lats/area just behind armpits/rear delts
Shoulder disloations
band pull aparts
External rotation stick stretch thing +
Band rotator cuff warm thing +
Band OHP thing +
Scap pushups/pullups
Roll triceps on barbell
wall slides

+ = doesn't really have a name

JJayoo

Rollllllling
BB OHP
30 x 15
40 x 10
50 x 10
60 x 5
paused
70 x 3
80 x 1
85 x 5, 85 x 4 x 4 sets = moving in right direction
90 x 1
92 x 1
95 x 1
60 x 10 x 3

Pushups

JJayoo

28/07/15
50 chinups

29/7/15
squats
105 x 6 x 5 sets

Curls x 5 sets

Bodyweight reverse lunges =60 reps

Today

Rolllllllling

Bench
40 x 15
50 x 10
60 x 10
70 x 5
paused
80 x 5
90 x 3
100 x 2
110 x 1
117.5 x 4 x 5 sets = moving in right direction
90 x 10 x 2

DB flys
5 sets

Shoulder superset
side raises and OHP


Current August goals = paused bench 120 x 5 x 5 and Paused OHP 90 x 5 x 5.

JJayoo

Rolling
Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 1
105 x 6 x 5 sets

Walking Lunges
3 sets

JJayoo

Roooollllllllliiiiinnnnnnnggggggg

BB OHP
bar x 14
30 x 10
40 x 10
50 x 10
60 x 5 = Hmmm feels heavy
70 x 3
80 x 1
Paused
85 x 5 x 5 =>
90 x 3
95 x 1
90 x 3 touch and go
60 x 10 x 3

Pushups
3 sets

Dumbbell flys
5 sets

Tricep stuff

2 things I have learnt about OHP 1) take as long a rest as you want between sets 2)don't do a back workout the day before

Alf Veedersane

You must be fairly confident of 90x5x5 by the end of August!

JJayoo

I don't think it will happen but I will hopefully get pretty close. I think at the moment I would get 5 sets of 3 with 90. The problem is that I also want to increase my paused 5 x 5 bench.

Alf Veedersane

JJayoo wrote: »

I don't think it will happen but I will hopefully get pretty close. I think at the moment I would get 5 sets of 3 with 90. The problem is that I also want to increase my paused 5 x 5 bench.

Was gonna ask about that. A few weeks ago you said you'd have to make a call on one or the other but your bench is going up as well. Wasn't sure if it was just as a result of the shoulder work.

Either way, getting stronger on both isn't a disappointment

JJayoo

The plan is to bulk until Jan get up to 17 stone then do a proper cut.

Alf Veedersane

JJayoo wrote: »

The plan is to bulk until Jan get up to 17 stone then do a proper cut.

What weight are are you now and how long will the cut take? 5/6 months?

JJayoo

Morning naked weight is 15 stone 9, and before bed weight is 16. It has gotten to the stage where I will have to put in some effort to gaining weight as I can be very active during the day.

The cut will be very slow haven't really looked into it too much but there will be a plan

JJayoo

Rolling

Back squats
40 x 15
50 x 10
60 x 10
80 x 5
90 x 5
100 x 2
105 x 7 x 5 sets

Leg Press
3 sets of whatever weight was on it

Leg extensions
4 sets

Walking Lunges
length of corridor

Single DB OHP
20 x 14
25 x 10
30 x 5
35 x 5
40 x 5
45 x 5
50 x 5 r+l
50 x 9 r 50 x 5 l
30 x 15 x 3 sets

Shoulder press machine
3 sets

Fell stiff need more lower body mobility work

From the DB pressing I know I can easily hit a PB if I give it a few sessions

Alf Veedersane

Do you always just do one-arm DB OHPs?

I do like a bit of unilateral work but it just never occurred to me to do it with OHPs

JJayoo

I started doing one arm OHP because I didn't have enough plates to make two DBs :pac: But at this stage I much prefer pressing one arm at a time as I can go much heavier and it's good for hitting the core.

JJayoo

Rolling
Single DB OHP
20 x 14
25 x 10
30 x 10
35 x 5
40 x 10
45 x 3
50 x 4
50 x 6
50 x 9
50 x 5
Sets are so hit and miss when I don't train these often

BB paused OHP
40 x 10
50 x 10
60 x 5
70 x 5
80 x 1
90 x 3 x 5 sets
60 x 10 x 3 touch and go

arm superset

JJayoo

Rolling
BB paused OHP
30 x 14
40 x 10
50 x 10
60 x 5
70 x 3
80 x 8 touch and go
90 x 4 x 2 sets and 90 x 3 x 3 sets = 2 more reps
60 x 10 x 3

Squats
40 x 14
50 x 10
60 x 10
70 x 10
80 x 10
90 x 5
100 x 5
110 x 5 x 5 sets = changed up squats and they felt weird, a good weird

Pushups
3 sets

JJayoo

No time to roll
BB OHP
30 x 10
40 x 10
50 x 5
60 x 17
70 x 10 paused
80 x 2 paused
90 x 1 paused
95 x 2 x 3 sets paused
90 x 3 paused
80 x 5 paused

3 sets of pushups

Poor chest is neglected

JJayoo

No time to roll
BB OHP
30 x 10
40 x 10
50 x 5
60 x 17
70 x 10 paused
80 x 2 paused
90 x 1 paused
95 x 2 x 3 sets paused
90 x 3 paused
80 x 5 paused

3 sets of pushups

Poor chest is neglected

JJayoo

Rollllllling

Paused bench
40 x 15
60 x 10
70 x 5
80 x 5
90 x 3
100 x 5
110 x 5 x 3
100 x 7
Everything felt unstable and crap

BB OHP
40 x 10
50 x 10
60 x 5
70 x 3
80 x 3
90 x 5 singles
60 x 10
Everything felt wonky

Incline flys
3 sets

DB shoulder press
30 x 10
30 x 15 x 2

Dips
2 sets

Side raise/front raise/rear delt thing

Volume + food

JJayoo

9/9/15
No rolling

Reverse lunges
30 x 15
40 x 12
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 12 x 3 sets

Squats
40 x 15
50 x 10
60 x 10 x 2
70 x 10
80 x 10 x 2

Walking Lunges
20 lunges x 4 walks

Crossack squats
3 sets of 10 reps

Air squats
50


10/9/15

Rolllllllllllllllling

BB Paused OHP
30 x 15
40 x 12
50 x 10
60 x 5
70 x 5
80 x 3
90 x 1
95 x 1
100 x 1
90 x 4 x 3 sets
80 x 5

Bench
40 x 20
60 x 20
70 x 10
80 x 10
90 x 10 x 3
100 x 5 x 2

Pin press
100 x 5
120 x 5
130 x 5
140 x 5
150 x 3 x 3 sets

New bench set up, all over the place

JJayoo

Yesterday back stuff

Today front stuff

Rolling
Paused Bench
Bar x 25
40 x 15
60 x 10
70 x 5
80 x 5
90 x 5
100 x 3
105 x 1
110 x 5 x 2
110 x 6
110 x 5 x 2
100 x 5
80 x 10
60 x 10

DB OHP
20 x 10
25 x 8
30 x 10
40 x 5
45 x 5 x 7 sets

Band shoulder thing

band pull aparts
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 x 5 sets

Squats
40 x 15
50 x 12
60 x 10
70 x 10
80 x 10
90 x 10
60 x 10 x 3

walking lunges
3 sets

JJayoo

Rolling
Chins 30 reps over x sets

Lat Pulldown
5 sets

BB Rows
40 x 20
60 x 12
70 x 10
80 x 10 x 5 sets

Shrugs
5 sets = gonna try and include these from now on = great for grip

Band Pullaparts = many varieties
10 sets

DB Curls
20 x 10 x 5 sets

At the moments = clothed +full of food nom nom = 16 stone 9 pounds = Heaviest I have ever been.

JJayoo

rolling

Paused Bench
40 x 15
60 x 10
70 x 5
80 x 5
90 x 5
100 x 3
105 x 1
110 x 6 x 2 sets
110 x 5 x 2 sets

OHP
40 x 10
50 x 5
60 x 5
70 x 3
80 x 2
85 x 1
90 x 1
95 x 1 x 2 sets
70 x 5 x 3

DB OHP
45 x 5
45 x 9 x 2

JJayoo

Rolling

Reverse lunges
40 x 16
50 x 10
60 x 10
70 x 10
80 x 10
90 x 6
100 x 12 x 5 sets

Squats
40 x 15
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10

Air squats
2 sets

Crossack squats
2 sets of 10

JJayoo

Rolling

BB OHP
40 x 10
50 x 10
60 x 5
70 x 1
80 x 1
85 x 1
90 x 5 = Think that's a PB
95 x 3 PB
100 x 2 PB
80 x 7
60 x 18 touch and go

Arnold press
3 sets

Tricep extensions
5 sets

JJayoo

Rolling

BB OHP
40 x 10
50 x 10
60 x 5
70 x 1
80 x 1
85 x 1
90 x 5 = Think that's a PB
95 x 3 PB
100 x 2 PB
80 x 7
60 x 18 touch and go

Arnold press
3 sets

Tricep extensions
5 sets

JJayoo

22/9/15
Chins and deads

23/9/15
Reverse Lunges
30 x 16
40 x 12
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 14 x 5 sets

Air squats
3 sets

JJayoo

OHP
30 x 10
40 x 10
50 x 5
60 x 21 PB
Watch Rugby for 10 mins
70 x 2
80 x 1
90 x 1
102.5 x 1 PB
90 x 4
80 x 8 pauses
70 x 11 paused
80 x 1
90 x 3
95 x 1

Side raises
5 sets

Tricep extensions
5 sets

Band Pull Apart OHP thing
5 sets

JJayoo

Paused bench
40 x 15
60 x 10
80 x 5
90 x 2
100 x 2
105 x 1
110 x 6 x 2
110 x 5
100 x x
80 x 10 x 3

Side raises
5 sets

Have forgotten how to bench