JBs training log

brownej

Thursday 10th May

Cardio Day.

Exercise Bike
25mins at level 8, 80 to 90rpm, 265 Calories

Elliptical
20 mins ramping from level 30 to 100. 390 Calories

Some rolling around on the floor afterwards
3 sets of
Sit ups holding medice ball over chest *20
mountain climber variations *20
plank 60sec
side plank 30s

A bit of streching afterwards which felt great.
Then into the sauna for 10mins.

brownej

Friday 11th May

Deadlifts
40kg *8
50kg *10
70kg *6
70kg *6
80kg *6
80kg *6
85kg *6

This was a bit of a struggle this morning. The whole session was a bit of a struggle! I think I might be coming downwith the virus thats going around the office:(. Well thats my excuse anyway.
I think I'll stick to 85kg for the time being and see how I get on.

chin ups (Palm facing away)
6*5

Last rep was a strugle again. I think it might be a psychological thing!
I ripped some of the skin off my left hand on the 4th set. I've never been more aware of where the bar sits on my hand.

Front Squats
20kg bar *6
20kg bar *6
40kg *6
50kg *6
50kg *6
50kg *6
50kg *6


Dumbell flat bench
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Body Weight Row
10
10
8

brownej

Monday 14th May

FFS if I thought Friday was bad, today was worse. I don't know what the fcuk was wrong with me today. First of all I was late. I seem to be late every day for the last few weeks so I need to fix that. When I got in to the gym at 7.20 almost everything was in use. I manages to grab a squat rack to do deadlifts.

Deadlifts

This was just stupid. I haven't done deadlifts in the squat rack before and I was using the metal plates which didn't help. I was doing stupid things like taking the bar down and placing it on the floor, then adjust the safety bars and suddenly realising that as the bar is under the safety bars I can't get it on top. duh....
The only bar left that wasn't bent was the 23.6kg bar which is a complete ****ing shredder. As if my hands weren't in bits enough.

23.6kg *10 Deadlifting off the safety bars is just annoying
43.6kg *10 very annoying. This just wasn't working. I put the 20s on and lifted from the floor
63.6kg *6 the metal 20s are not as big as the rubberised 20s so lifting these from the floot is a bit more difficult. It's only an extra couple of centimeters but it makes a huge difference.
73.6kg *6
78.6kg *6
78.6kg *6
81.1kg *6
81.1kg *6

Way more difficult than it shoudl have been

Chinups/pullups (palm facing away)
Body weight
8
8
4 What the fcuk! 4? seriously 4?
4 arrgggg
5
Not a happy bunny after that

Front Squat
After 8am the place was just dead so lifting platform with rubberised plates for this.

20kg *10
20kg *10
40kg *6
50kg *6
50kg *6
50kg *6
50kg *6

This was good. Very happy. Managed to get good and low on this and the bar wasn't rolling forward as much as last week so very happy.

Dumbell press (flat bench)
25kg *6
25kg *6
25kg *6
25kg *6
25kg *3 ????? WTF!!!!!!!!
25kg *3

Just had enough at this stage. It was 20 to 9, late for work and really cranky. No time for rows.

brownej

Tuesday 15th May

Cardio Day.

Exercise Bike
30mins at level 8, 85 to 95rpm, 365 Calories

Elliptical
20 mins ramping from level 30 to 100. 400 Calories

Some rolling around on the floor afterwards
3 sets of
Sit ups holding medice ball over chest *20
mountain climber variations *20
plank 60sec
side plank 30s

Some stretching afterwards.

brownej

Wednesday 16th May

Quick session withthe PT tonight. We just did a cardio circuit. A sweat session he called it.
Anyway..
I warmed up with 15 mins on the cross trainer. level 30 to 90, didn't log the calories
10 mins on treadmeill 8mph at 4% incline
10mins on bike level 12 85rpm
10 mins on stairmaster. Never used it before so was messing around with the settings. I think it's one I'll try again.

finished with some core work using swiss ball

brownej

Thursday 17th May

Lunch time jog 4km 21mins
that is all....

brownej

Friday 18th May


Deadlifts

40kg *10
40kg *10
60kg *10
80kg *6
85kg *6
85kg *6
85kg *6
85kg *6


Chinups/pullups (palm facing away)
Body weight
8
8
8
3 thats enouugh of that.
I seem to have a bit of a problem doing pullups directly after the deadlifts. I must move them around and see how I get on


Front Squat
I'm starting to really enjoy this

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
55kg *6

This was good. Very happy. Managed to get good and low on this.

Almost had an incident with the bar on the last set but managed to keep it from rolling off.

Dumbell press (flat bench)
12.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Last set was a struggle. Just about managed to get the last rep out.
I've been finding this a bit more of a struggle recently. I started out with the 12.5kg just to warm up a bit.

BW rows (feet elevated)

10
10
10

brownej

Weekend was pretty exercise free.Walked from the town centre of kilkee up to the cliffs and back on Saturday. Sunday was a longish walk on the beach messing about with a rugby ball along the way. Nothing major.

Monday 21st May

Gym was difficult this morning. I'm not sure what was wrong with me. Everything was a struggle. I ended up with long delays between sets and I had to really work for each rep. I think it was probably becasue I was either not eating enough yesterday or not sleeping enough last night. Both of these will be straight forward to rectify.

Deadlifts

20kg *10
40kg *10
60kg *10
80kg *6
85kg *6
85kg *6
85kg *6
85kg *6

Deadlifts were difficult. I had trouble holding on to the bar. I'd get like 3 reps and then have to stop and adjust my grip.

Chinups/pullups (palm facing away)
Body weight
8
8
6
these are not getting any better. I know I siad last week that I'd move my program around but I was not really capabaly of adjusting the program on the fly this morning.


Front Squat

This was better

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
55kg *6
55kg *6

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6


Really struggled on the last set of these. I'm not making any progress here. I might change to incline and see how that goes.

brownej

Tuesday 22nd May

Some cardio today. Didn't go very well. On average I seemed to be operating at 85% of last weeks ability which was slightly annoying. could just be a frame of mind thing.

Bike
30minslevel 8 at 75 to 85rpm (usually manage 80 to 95 rpm) 310 calories

Arse Trainer
Ramping up from 30 to 80 15 mins 260 Calories.

floor work
sit ups holding 6kg (I think) medicine ball over chest *20
Mountain climber variations *20
plank 60s
side plank 40s
other side 40s
above x 2

Did lots of stretching. My legs and hips are fairly tight. Stretching is good.

brownej

Wednesday 23rd May


Deadlifts

50kg *10
50kg *10
60kg *8
80kg *6
85kg *6
85kg *6
90kg *6
90kg *6

Grip was a bit better today. Not great. 90kg *6 is a new record for me butthen again I'm only at it a couple of weeks. I lost count of the numebr of sets I did. There could have been another 85kg set in there!:o
Front Squat

I left out the chins this morning

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
55kg *6
60kg *1
60kg *6

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Dumbell rows
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

brownej

Thursday 24th May

Went for a jog in the sunshine at lunch time. It was very warm..
4km 20min30s

brownej

Friday 25th May

Deadlifts

20kg *10 in squat rack with metal plates
50kg *10
60kg *10
80kg *6
85kg *6
85kg *6
90kg *6 with rubber plates
90kg *6

I really hate using the squat rack for deads. AS soon as a space was free I moved over to use the rubber plates.

I left out the chins again this morning

Front Squat

20kg *10
20kg *10
40kg *6
50kg *6
55kg *6
55kg *6
60kg *6
60kg *6

I used the other grip on the bar this morning. I usually cross my arms but today I tried the other way like you would for a clean. I found it ok. I don't think my wrists are used to bending back like that but I assume it's just a matter of getting used to it.

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Dumbell rows
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

brownej

Monday 28th May
Gym was in the evening today instead of the morning. Lots of late nights this weekend didn't make for getting up early for the gym before work today. I haven't done a session in the evening for ages and it felt complely different to the morning. It felt alot better.

Deadlifts

40kg *10
60kg *10
80kg *6
90kg *6
90kg *6
95kg *6
95kg *6

Front Squat

20kg *10
20kg *10
40kg *6
60kg *6
60kg *6
60kg *6
65kg *6
65kg *6

Front squat was good today. I definitely can go heavier here. The olympic hold is taking a bit of getting used to. I need to work on wrist and shoulder mobility. Chins (parallel grip)
Body weight
6 +8 minis
6 +8 minis
6 +8 minis
3.5+2 +6 minis
3+1

Grip failed completey on the 3rd set. I'm putting it down to the grip on the front squat.

Dumbell press (flat bench)
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Dumbell rows
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

15 mins on an exercise bike afterwards with some stretching afterwards.

brownej

Wednesday 30th May

Today was a PT day so it was a bit of a programme assessment and adjust sort of thing.

Deadlift
Lots of deadlifts. assessing technique and form at various weights from bar to 95kg.
Finished with 5 sets of 3 at 80kg focussing on form and grip and hip drive with just lowering the bar to just below the knee and not to the floor.

Squats
Started off with front squats
40kg to a low box for 6.
Bar was too light and the box wasn't low enough so we upped to 60kg and lowered the box.
box was really low but my form was fine. that was for 6
Decided to switch to back squat. I've had problems with this before but it was pretty comfortable with 60kg now. Started off with just touching the box but moved on to sitting on the box for more hip drive.
For the work sets back squat was to the low (low) box sitting on it for 2 seconds and then driving up. This is WAY more difficult than just touching the box.
5 sets 3 reps with 60kg.

Rows
Tried to do bent over barbell rows but it just wasn't happening. I couldn't do it without arching my back. We were at it for 15 mins and I just wasn't getting it. We tried it with the log (hammer grip) and with a bar but it just wasn't working. I couldn't even do it right with no weight. I need to practice this in front of a mirror at home until I get it.
So just did the lie down on the bench row (whatever thats called)

Punch bag
Finished off the workout with a session on the punch bag. I've never really hit anything before so this was a bit of an eye opener. It's way more tireing than it looks.

So my programme for the next week or so looks something like this
Deadlifts, 5 sets of 3 focussing on technique, lowering the bar to just below the knee.
Back squat, 5 sets of 3 to a low box sitting on it for 2 seconds (focus on driving up)
Dumbell bench, 5 sets of 6
Rows, 5 sets of 6 (must get bent over rows right)
log press (5 sets of 6)

brownej

Thursday 31st May

Short jog.
4km 18mins 10s

I need to get more cardio in. The pace on the jog wasn't too fast but I was feeling it a bit towards the end.

brownej

Friday 1st June

1st day of slightly adjusted program

Deadlifts
40kg *10 to just below the knee
60kg *10 to just below the knee
To just below the knee focusing on driving up and hip action. Focus on correct back position while pulling an dlowering hte weight to below the knee and concentrating on grip. I need to make a really concentrated effort not to shrug the weight too.
80kg *4
80kg *4
90kg *4
90kg *4
90kg *3

Those were all supposed to be 3s but it felt too easy. My initial pull off the floor is not good but the lowering to below the knee and pulling up is grand.

Squats
Bar *10*2
I'm actually really happy here. A month ago I wouldn't be able to do anything like this without hurting myself. The front squat has really really helped the back squat.

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up. This is so much more difficult than just touching the box and coming back up. The act of actually sitting down and then driving back up is a bit of a killer.
40kg *5
60kg *3
60kg *3
60kg *3
60kg *3
60kg *3

Bent over Rows
I couldn't do these at all on wednesday so I decided to pratice practice practice these this morning. It went ok actually. I think I'm starting to get it. I did it at a 45degree ange rather than bending right over. I'll work up to bending over further.
20kg Bar *10
20kg Bar *10
20kg Bar *10
30kg *8
30kg *8
30kg *8

Over head press
I was supposed to do these with the log but as I had the bar in my hand I though I'd use that instead. I've only used the bar once and I didn't get on too well at all compared to the log but I thought I'd try it again. I think I'll use the bar and the log every second session.

20kg *6
20kg *6
30kg *6
35kg *6
37.5kg *6
40kg *6
40kg *6

I wasn't sure what I could do so I was adjusting the weight as I went. some of the 37.5kg ones were ugly. First set of 40kg was fine. Second set was ugly for the last 2 reps alot of leg drive action.

Dumbbell bench
something went wrong with my program here. I think I was supposed to do the bench before the row. oops. Doing the bench after the press was a bit of a struggle
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *5

It was a good session. just trying to find my feeet with the adjusted program. It will be better next week.

Afternoon

Went for a jog at lunchtime
4km 20 mins 5secs

brownej

Monday 4th June
Deadlifts
40kg *10 to just below the knee
60kg *10 to just below the knee

From blocks
90kg *4
90kg *4
95kg *4
100kg *4
100kg *4

Grip was a bit of a problem. Better when I used chalk

Squats
Bar *10*2

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
40kg *8
60kg *3
60kg *3
60kg *3
65kg *3
65kg *3

Dumbbell bench
15kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Bent over Rows supersetted with OH press

20kg Bar *8
30kg *8
35kg *6
30kg *8
30kg *8
30kg *8

35kg was slightly too heavy for OH press when done immediately after the rows. My shoulders were on fire!!!

Went for a walk in the evening. 45mins

brownej

Tuesday 5th June

A little cardio today.

20 mins on exercise bike at level 8, 85 to 90 rpm. 230 cals

17 mins on cross trainer. Ramp resistance up to 100. 280 cals

I was sweating alot.... much more than usual, considering the effort level wasn't as high as it could have been. My shoulders and hamstrings are aching a bit after yesterday.
Did some stretching afterwards and some ab work. David Wallace was on the mat next to me, I had to shove over a bit to make room. Pity he had to retire last month due to injury. It's good to see he's still keeping up the training.

brownej

Wednesday 6th June
Deadlifts
from floor
50kg *10 to just below the knee
50kg *10 to just below the knee

From blocks
80kg *6
80kg *6
90kg *6
95kg *4+2 grip went after 4
Break out some chalk
100kg *5
100kg *5

Grip was a bit of a problem. Better when I used chalk

Squats

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
40kg *8
40kg *8
60kg *3
60kg *3
60kg *3
65kg *3
65kg *3

Dumbbell bench
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Bent over Rows using log supersetted with OH press

27kg log *8
27kg *8
27kg *8
27kg *8
27kg *8

Next time I'll add a bit more weight to the log. I find the hammer grip on the log easier than the bar too.

Good session. I found the squats a bit difficult. The drive from the seated position was more of a pain today than Monday. I'll see how I'm going on Friday I might up the weight a bit. Deadlifts were good. Grip is getting better. I think I might try upping the weight a small bit each session or every second session for a while and see how I get on.

brownej

Work is really busy at the moment so there was no time for a cardio session yesterday:(. I've been very lacking in cardio over the last couple of weeks.

Friday 8th June
Deadlifts
from floor
60kg *10 to just below the knee
60kg *10 to just below the knee

Someone else was using th blocks this morning (the cheek) so I used a thick 20kk plate on each side. Deads to just below the knee.
90kg *6
90kg *6
100kg *4
100kg *6 used chalk
105kg *5

I thought I had 80 on the bar until I went to up it and realised there was 90 on it:o. 105kG is the most I've put on the bar and it felt good. Using chalk really improves grip. On the last set I could only fo 5 and this was the first time that it wasn't the grip that went first.

Squats

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
Bar *10
Bar *10
40kg *8
40kg *8
60kg *3
65kg *3
65kg *3
65kg *3
65kg *3

This was tough. I almost didn't make it back up on the last rep of the last set.

Dumbbell bench
17.5kg *10
25kg *6
25kg *6
25kg *6
25kg *6
25kg *6

Bent over Rows using log Barbell supersetted with OH press

20kg bar *8
30kg *8
30kg *8
32.5kg *8
32.5kg *8
32.5kg *8
The weight seems grand for the rows but the OH press immediately after is quite tough. The last 3 reps on the last set were very legs assisted rather than strict form. The think the hammer grip log is easier.

brownej

Sunday 10th June

Soem cardio today as I've been neglecting it alot

Exercise Bike - 30 mins level 8 85 to 90pm 330cals
Stairmaster - 10 mins ramped it up to 120 steps/min 160cals
I'm not really familiar with the stairmaster but I thought I'd give it a go.
Elliptical 12 mins - ramped up to the max. 180cals

brownej

Monday 11th June
Deadlifts
from floor
60kg *10 to just below the knee
60kg *10 to just below the knee

Someone else was using th blocks this morning (the cheek) so I used a thick 20kg plate on each side. Deads to just below the knee.
90kg *6
90kg *6
100kg *6
110kg *4+2
110kg *4+2

Squats

All of these back squats are to a low (very low) box sit down for 2 seconds and drive up.
Bar *10
40kg *10
60kg *3
65kg *3
67.5kg *3
67.5kg *3
67.5kg *3

Dumbbell bench
17.5kg *10
27.5kg *6
27.5kg *6
27.5kg *6
27.5kg *6
27.5kg *6

Bent over Rows using log supersetted with OH press

27kg log *8
32kg *8
32kg *8
32kg *8
32kg *8

Felt quite good this morning. My Deads and squats are moving up slowly. The higher weight on the dumbell bench was fine too.

brownej

Tuesday 12th June
Some cardio this evening.
I didn't have a huge amount of time this evening so I just did a quick bit of everything.

Exercise Bike - 30mins level 8, 80 to 85rpm 300cals.
Stairmaster - 8mins up to 110steps/min 120 cals (I had to stop because my right calf started to cramp)
Treadmill - 12mins - 13km/hr - 160cals

The bike was more difficult than it should have been but the running was easy. Just one of those days I suppose.

brownej

Wednesday 13th June

Today was a PT day. A short enough session. We just did some circuit type things
Treadmill warmup - 15mins @ 13kph
Boxjumps with pressups - 3 rounds
Dumbell squat and press with burpees (with a tuck jump) - 3 rounds
Lift and throw a heavy dummy. - 3 rounds (1min per round)

Some Abs exercises with a swiss ball.

I was completely shagged after the boxjumps and it kinda went down hill from there. My anaerobic fitness needs work. I think I'll incorporate some of this into my cardio days (but not today though!)

brownej

Thursday 14th June

More cardio today. Was a quick one again as I wanted to get home for the match

Treadmill 30mins ramped it up to 13.5kph - 6.5km 450 cals
Swim -12 lengths (1,4,6,1) started and finished with the breast stroke with 10 front crawl. Front crawl was about 55s/length (50m).

I had hoped to get 20 lengths (1000m) in the pool but I was really short on time.
I haven't been swimming in ages so it was nice to get in the pool. It was really quiet too, which is nice.

brownej

Friday 15th June
Deadlifts
from floor
60kg *10 to just below the knee
60kg *10 to just below the knee

Deads to just below the knee from blocks
90kg *6
100kg *6
110kg *5
110kg *5
110kg *4+2

Squats

All of these back squats are to a low box sit down for 2 seconds reset and drive up.
Bar *10
Bar *10
40kg *8
60kg *3
65kg *3
67.5kg *3
67.5kg *3
67.5kg *3

Dumbbell bench
15kg *10
27.5kg *6
27.5kg *6
27.5kg *6
27.5kg *6
27.5kg *6

Bent over Rows using bar

20kg bar *8
40kg *8
40kg *8
40kg *8
40kg *8
40kg *8

40 is too light I'll try 45 or 50 on Wednesday, Monday is the logs turn.

OH press using Bar
20kg *8
30kg *8
35kg *8
35kg *8
35kg *8

I had to run to work as I was late. My OH press is just awful, just plain awful...

Jog
I squeezed in a lunchtime jog today too. The rain mostly held off which was good.
4km 19min 50s

brownej

Sunday 17th June

Did some cardio today.

Treadmill ramped up to 13.5km/hr, 30mins 6.4km, 465cals
Exercise bike, level 8, 85 to 100rpm, 40mins 520cals

Box jump/push up circuit 1 no rest between sets (I think the box was 24inchs)
10 jumps, 20 pushups,
10 jumps, 15 pushups
10 jumps, 15 pushups
Box jump/push up circuit 2
10 jumps, 10 pushups x3

I needed to sit down after that

Some core work and stretching

Pool 20 lengths, 1000m,
Did it in three sets 200m, 300m, 500m
Reasonably slow about 60s per 50m length.
Warmed up and finished off with a length of breaststroke.

I think I over did it a bit today. It's going to be an early night.

brownej

Monday 18th June

I definitely overdid it a bit yesterday. I didn't get up in time to get to the gym this morning so I went after work instead. It probably would have been better if I hadn't. Workout was awful, gym was crowded, I was tired, performance was bad. My deadlift was terrible, dumbbell bench was poor, the only thing that went ok were squats!
I ended up cutting it short and heading home to watch the match.

brownej

Tuesday 19th June

Some cardio today

Bike level 8, 85 to 90rpm, 15mins, 160 cals
Arsetrainer, ramp up gradually to maximum settings on the machine, 30mins 560 cals

Some core work
med ball sit ups x20
Mountain climber variation ( using med ball) x20
Side plank 30s per side
Front plank 60s
Above x2

Did a bit of stretching after, which was nice.

brownej

Wednesday 20th June

This mornings session was ok. Deadlifts were all over the place. I seem to have developed a niggle in my lower back upper glutes area which is badly affecting the deadlift. So this morning was more of a focus on technique using lower weight. I couldn't have pulled anything remotely heavy even if I wanted to. I think I probably pulled something on Monday during my disaster of a session.

On a somewhat humerous note, a youngfella in the gym nearly wet himself with excitement this morning when Paul O'Connell asked him for a spot on his bench press. He couldn't stop grinning for the next half hour.


Deadlift
from blocks
63kg *8
63kg *8
83kg *6
93kg *6
93kg *4
83kg *2
83kg *4
83kg *4
83kg *4

Back Squat (squat to low box sit down for 2 seconds reset and drive up)
Bar *8
Bar *8
40kg *6
60kg *3
60kg *3
65kg *3
65kg *3
65kg *3

Dumbell flat bench
17.5kg *10
27.5kg *6
27.5kg *6
27.5kg *6
27.5kg *6
27.5kg *6

Bent over Barbell Row
20kg bar *8
40kg *8
45kg *8
45kg *8
45kg *8
45kg *8

45kg is a bit light I might try 50 on Friday

Overhead press with barbell
20kg *8
30kg *8
35kg *8
35kg *8
35kg *8
35kg *8

The overhead press is still awful. The last couple of reps on the last two sets were more jerks than presses.:(