New Start

JJayoo · 02-03-2010 3:14am #1

Want a fresh start.
The plan: Become better: Add some lean muscle and continue to build strength

Method: I have 5/3/1 and joe defranco's ebook. I think a hybrid from both could be good, prehaps two days a week following programme and one sesson of random fun lifts,

Also really want to start going to mma classes. Am moving into town soon so will make it handy to get out to the mma gym

Am a member of the college gym, but will def make visits to GCG, nice people and positive atmosphere make it a good training area,

Was in tkmaxx today, they sell chuck taylors, and there was a pair of proper addidas lifting shoes.

Goals:
I want my squat back,
I want to improve my flexibility
I want to get fit again
I want to learn French
I want to seriously increase my chinup strengh
I want to go somewhere warm

itsallaboutheL · 02-03-2010 3:38am

JJayoo wrote: »

Was in tkmaxx today, there was a pair of proper addidas lifting shoes.

Piss off?? What size?? How much..

brianthebard · 02-03-2010 11:13am

lol @ learning French! :P where you moving to? Good luck with this!!

JJayoo · 02-03-2010 12:16pm

Actually scrap the french thing

brianthebard · 02-03-2010 4:23pm

Aww.

JJayoo · 03-03-2010 12:27am

Quick session in the morning after work.

Roughly followed week one day one of Joe defranco's ebook "built like a badass"

Barbell Bench
40kg x 10
60kg x 8
(Workset)
82.5kg x 8
90kg x 6
95kg x 4

Flat Dumbbell bench
28kg x 20
28kg x 14

Cable machine was busy so sub was standing bent over dumbell rows
16kg x 15 reps x 4 sets

Tricep pushdowns
4 sets 15 reps

Plate shrugs
25kg x 15 reps x 3 sets

Lateral raises
8kg x 15reps x 3 sets

Was meant to do a barbell complex but just didn't have the energy, so did three sets of bicep curls :rolleyes:

JJayoo · 05-03-2010 2:29am

Random session in salthill

Shoulder press

Shoulder pushpress

Barbell complex

Random core

JJayoo · 08-03-2010 12:31am

Late to the gym again

Chinups superset shrugs
4 sets

BOR and a few curls

pretty sh1t

JJayoo · 09-03-2010 1:56am

Rack bench,
Set= 6 reps = 2 close grip, 2 very wide grip, 2 normal grip
50kg x 6
70kg x 6
80kg x 6
90kg x 6
110kg x 6

Decline bench
26kg x 10
26kg x 10
30kg x 10
30kg x 10

Core work

Barbell shoulder press

dumbbell shoulder press

few cleans

side raises

cable pushdowns

Gonna stick with these splits for another while.

JJayoo · 21-03-2010 11:32pm

Went to the gym.
I cannot hang clean
My squat is wonky
My shoulders are used to much during benching
I did an awful lot of bicep curls
Three double chesse burgers is only 6euro in mcdonalds

cardio,shoot me · 22-03-2010 12:01am

JJayoo wrote: »

Went to the gym.
I cannot hang clean
My squat is wonky
My shoulders are used to much during benching
I did an awful lot of bicep curls
Three double chesse burgers is only 6euro in mcdonalds

your late on the double cheese burgers ,man, ive been doing it for months.

a personal favorite of mine is 3 double cheese burgers, one normal hamburger, twisty fries and a mcflurry thing, 10 euro well spent

oh and a normal cheese burger is 1.95 yet a double is 2 euro?

JJayoo · 24-03-2010 1:00am

20mins in the gym

BB Shoulder press/ pushpress side raises

Bench Press

JJayoo · 26-03-2010 1:13am

Was told to put my runners on while deadlifting

Hangcleans have destroyed my traps.

Tried a new core excercise.

G86 · 26-03-2010 1:51am

JJayoo wrote: »

Was told to put my runners on while deadlifting

.

Seriously? By who?! I'd NOT be impressed!

JJayoo · 26-03-2010 2:14am

Gym instructor, health and safety issue apparently, must get a pair of chucks soon

JJayoo · 01-04-2010 11:55pm

Chin ups

Hang Cleans

Barbell rows

kroc rows

Front squat

Back squat

Deadlift

brianthebard · 01-04-2010 11:58pm

JJayoo wrote: »

Gym instructor, health and safety issue apparently, must get a pair of chucks soon

Pennys have six euro converse rip offs atm, not chucks/high tops but still, pretty decent. hope training is going well for you man I want to get a session arranged for the two of us in the near future!

Sangre · 02-04-2010 12:11pm

I use a pair of canvas shoes for €3 from Dunnes

JJayoo · 05-04-2010 3:51pm

Thanks for the footwear info

Went to GCG,

DB shoulder press
22kg x 8
40kg x 5

Barbell shoulder press
Bar x 10
40kg x 8

Pushpress
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 1

Dumbell shoulder press
40kg x 3
45kg x 3 superset with 15kg x 12

Dips
Bench
Jump pushups

Tricep pushdowns supersetted with sie raises

Changed hand position on the barbell pushpress, prob not a good idea to try new techniques when going for a pr.

JJayoo · 07-04-2010 4:07pm

Flyes and Bench

Pull ups
7
6
+10kg 3

single arm lat pulldown

kroc rows
30kg x 30

Barbell shoulder press

Superset

10min incline run

JJayoo · 13-04-2010 12:04am

Last 2 sessions in Galway city Gym. Its great to feel really really small :rolleyes:

Deads
60kg x 10
100kg x 8
140kg x 5
160kg x 3
180kg x 5
190kg x 1
205kg x 1
140kg x 10 touch and go

Bench Press, flyes before each set
worked up to 80kg x 10 with close grip, then messed about with 60kg using jump push ups and flyes before each set

Chin ups and wide lat pull down, first time i have ever felt a good isolated "burn" in my lats,

Kroc rows
30kg x 30reps

Shoulder press, random sets and weights

Leg Press
Really like the leg press

d-gal · 13-04-2010 7:34pm

JJayoo wrote: »

Last 2 sessions in Galway city Gym. Its great to feel really really small :rolleyes:

Deads
60kg x 10
100kg x 8
140kg x 5
160kg x 3
180kg x 5
190kg x 1
205kg x 1
140kg x 10 touch and go

Bench Press, flyes before each set
worked up to 80kg x 10 with close grip, then messed about with 60kg using jump push ups and flyes before each set

Chin ups and wide lat pull down, first time i have ever felt a good isolated "burn" in my lats,

Kroc rows
30kg x 30reps

Shoulder press, random sets and weights

Leg Press
Really like the leg press

it's worth the trip up there everytime! That leg press is actually hand made by 1 of the old members, was a welder back in the day! It's really good quality, saw one of the lads do the whole amount of plates with a guy on top of it, quality stuff

You will always feel small, with all the bodybuilders, powerlifters..and then all the other guys who are probably better than the lot of them but don't wanna compete :rolleyes:
I find the lat pull down really good although the plate loaded is better imo, get 3 or 4 plates a side and you guarantee good growth

JJayoo · 13-04-2010 11:40pm

Bench press
40kg x 10
12kg flyes x 10 reps followed by 50kg bench x 10reps
16kg flyes x 6 reps followed by 60kg bench x 10 reps
5 jump pushups followed by 60kg x 10 reps
80kg x 1

Drop set
90kg x 4
80kg x 4
70kg x 5
60kg x 5
60kg x 5
40kg x 10
40kg x 10

Kroc rows
32kg x 32

Machine rows

Shoulder press

Jump squats
10kg x 10
10kg x 10

Back in college gym, packed as usual. Must have a go at trap deadlifting in GCG.

Jimmy Bottlehead · 14-04-2010 12:46am

JJayoo wrote: »

Was told to put my runners on while deadlifting

Same happened me, I waited til the silly cúntbag fecked off, then took them off again and kept going.

squod · 14-04-2010 1:29am

Jimmy Bottlehead wrote: »

Same happened me, I waited til the silly cúntbag fecked off, then took them off again and kept going.

Possibly the maddest thing I've heard. Put your runners on to dl?????! Madness.

JJayoo · 16-04-2010 3:51pm

Random benching

Deadlifts
70kg x 10
110kg x 10
130kg x 5
150kg x 5
170kg x 3
190kg x 3
150kg x 10 touch and go

Lat pull down+ Kroc rows

brianthebard · 16-04-2010 4:52pm

205 is a pr isn't it?

JJayoo · 16-04-2010 5:34pm

Ya but i think the bar was 15kg instead of 20kg, so not counting it. Think im gonna concentrate on my deadlifts for a while. Might try changing grip, left side of my back is much more developed than the right.

JJayoo · 19-04-2010 11:20pm

Deadlift
60kg x 10
100kg x 10
140kg x 5
160kg x 3
180kg x 3
200kg x 1 came up pretty easy
180 kg x 2
140kg x 10

Can only feel deads in the left side of my back :mad:

Other random stuff

JJayoo · 01-05-2010 10:18pm

Deadlift

Chinups

Rows

Shrugs

Curls

JJayoo · 03-05-2010 11:40pm

Front squats and random jumping

Flat Bench Rows

Kettlebell swings with dumbbell, This worked perfectly,

Curls

Another rubbish session. Did a lot of flat rows, really wanna see if these are the cause of my recent upper back doms.

Hate squats they just don't feel right. Prob should go to a physio t get my right ankle looked at, but the only time i notice it is during squats so meh.

JJayoo · 15-05-2010 12:13am

Deadlifts
70kg x 10
110kg x 10
150kg x 5
150kg x 5
150kg x 5
150kg x 5
150kg x 10

Hang cleans and chins, 5 reps of each. Grip died

Squats
60kg x 10
60kg x 10
60kg x 10

Front squat
60kg x 5

Jumping over two benches then hopping on one leg to end of the shed

Shrugs and curls

JJayoo · 18-05-2010 11:23pm

Deadlift
60kg x 10
100kg x 10
140kg x 5
160kg x 3
180kg x 1
205kg x 1 PB

1 min rest
180kg x 3

20sec rest
140kg x 5

20sec rest
140kg x 5

20sec rest
140kg x 5

Wide grip lat pull down
4 sets, 10 reps

Some squats and jumping squats

kroc rows
30kg x 40 reps

4 sets curls with olympic bar, random rep numbers

JJayoo · 19-05-2010 8:08pm

DOMS FROM HELL

brianthebard · 19-05-2010 9:13pm

Lol wonder if it was the drop sets or the mad kroc rows that did the damage? :P

cardio,shoot me · 19-05-2010 9:18pm

id say it was the 205kg deadlift to be honest :P congrats on the pb man. Have you ever tried using a belt? i know you mentioned asking brian to show you how to use one but its really quite simple :P

JJayoo · 21-05-2010 5:25pm

Foam rolling and cold showers Brrrrrrrrr, actually my fecking foam roller has gone wonkey :mad:

Dips
BW x 5
BW x 5
20kg x 5
30kg x 5
40kg x 2
20kg x 10
BW x 5
BW x 5

Foam rolling on the balance board

Diesel crew warm up, shoulder dislocations, random arm swinging
20kg x 10
Pushpress
40kg x 5
44kg x 3
46kg x 1
50kg 5

no leg drive
26kg x 10
26kg x 10

Side raises

Front raises

Tricep bicep superset on cables

Will def start using a belt. Love kroc rows, prefer to do them free standing than on a bench

More cold showers

brianthebard · 21-05-2010 5:29pm

Were you in KF? I agree on the freestanding db rows, feels much better. Also, its ****ing close isn't it?

JJayoo · 21-05-2010 5:42pm

the deadlifts and rows were from GCG, the chest stuff was in KF yesterday. Have nice chest and shoulder doms today

. Think i'm gonna give dips ago for a while.

Think i might get straps at some stage, grip is usualy fooked near the end of pulling session

brianthebard · 21-05-2010 6:05pm

was the push press db's btw? If so, noice.

JJayoo · 21-05-2010 6:42pm

Yup dumbbells, really wanna get 10reps, or maybe try the heavier ones in GCG for singles

JJayoo · 24-05-2010 8:15am

Gym yesterday with Mr Bard.
Lots of things to work on.

Squats:(
Deads
Dumbbell Rows
Yates Rows, like these
Shovel deads.

Legs have lost a lot of strength, need to build them back up. Right ankle felt fine

With squats, think I will drop the weight and try and nail the form.

Will prob do something later on today, push day

JJayoo · 28-05-2010 2:31am

Front squat
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 3
90kg x 1
100kg x 1
60kg x 10

Dumbbell lunges
22kg each hand x 20 reps

Crossack Squats
25kg plate x 7

Random jumping over reebok stepper

Yates rows
40kg x 10
50kg x 10
60kg x 10
70kg x 10

Hang cleans and pendlay rows

Neutral grip Chin ups and pendlay rows
25kg x 3 + 10 pendlay
25kg x 2 + 5 bw + 10 pendlay rows

Dumbbell Rows
32kg x 10
34kg x 10
38kg x 10 grip was failin
30kg x 20

Shrugs
25kg plates x 3 sets of 10

2 sets curls

Very very happy with the squats, foam rolling my ankle seems to have worked wonders on my flexbility

. Clean grip felt good and def helped keep my elbows up.
Crossack squats were another excercise in which my ankle's flexibility seem to have improved

brianthebard · 28-05-2010 12:51pm

Noice. The clean grip is way handier for stability imo.

cardio,shoot me · 28-05-2010 3:36pm

brianthebard wrote: »

Noice. The clean grip is way handier for stability imo.

agreed, easier to bail the weight aswell.

JJayoo · 30-05-2010 8:00pm

Front squat
40kg x 10
50kg x 10
60kg x 5
70kgx5
80kg x5
90kg x 3
60kg x11

deadlifts
60x10
100kg x 10
120kg x 5
140kg x 5
160kg x 5

chinups

yates rows

kroc rows

curls

foam roll

cold shower

itsallaboutheL · 31-05-2010 12:54am

JJayoo wrote: »

cold shower

training with Brian again then ..

cardio,shoot me · 31-05-2010 6:15pm

itsallaboutheL wrote: »

training with Brian again then ..

well played.

JJayoo · 31-05-2010 8:56pm

bench
30 x10
50kg x 10
60kg x 10
80kg x 10

Dropset
90kg x 6
80kg x 5
60kg x 11

Dumbbell bench
40kg x 8

Shoulder stuff

JJayoo · 01-06-2010 8:19pm

dumbbell rows
26 x 10
30x10
36x10
38x10
42x20

front squat
30x10
40kg x10
50kg x 10
60kg x5
70kg x 3
80kg x 6
90kg x 3

chinups

JJayoo · 07-06-2010 11:25pm

Woke up late for my date, so only had time for coffee

Front Squat
40kg x 10
60kg x 5
70kg x 3
80kg x 10, PR at this weight:)
100kg x 3 PR at this weight:)
some more squats

Deads
130kg x 10

Ab pulldowns, first time doing these i feel domy already :cool:

Reverse curls

Happy with the front squats, def going in the right direction.

New Start

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