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New Start

  • 02-03-2010 2:14am
    #1
    Registered Users Posts: 6,561 ✭✭✭


    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


«13456744

Comments

  • Closed Accounts Posts: 11,333 ✭✭✭✭itsallaboutheL


    JJayoo wrote: »
    Was in tkmaxx today, there was a pair of proper addidas lifting shoes.



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


  • Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Actually scrap the french thing :(


  • Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    Aww. :(


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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:


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  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Random session in salthill

    Shoulder press

    Shoulder pushpress

    Barbell complex

    Random core


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Late to the gym again :(

    Chinups superset shrugs
    4 sets

    BOR and a few curls

    pretty sh1t


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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


  • Registered Users Posts: 3,462 ✭✭✭cardio,shoot me


    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 :D

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


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  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    20mins in the gym

    BB Shoulder press/ pushpress side raises

    Bench Press


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Was told to put my runners on while deadlifting :(

    Hangcleans have destroyed my traps.

    Tried a new core excercise.


  • Closed Accounts Posts: 3,660 ✭✭✭G86


    JJayoo wrote: »
    Was told to put my runners on while deadlifting :(

    .

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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Chin ups

    Hang Cleans

    Barbell rows

    kroc rows

    Front squat

    Back squat

    Deadlift


  • Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    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!


  • Registered Users Posts: 12,125 ✭✭✭✭Sangre


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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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


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  • Registered Users Posts: 1,787 ✭✭✭d-gal


    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 :D
    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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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.


  • Registered Users Posts: 10,106 ✭✭✭✭Jimmy Bottlehead


    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.


  • Closed Accounts Posts: 8,704 ✭✭✭squod


    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.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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


  • Closed Accounts Posts: 16,165 ✭✭✭✭brianthebard


    205 is a pr isn't it?


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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.


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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


  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    Deadlift

    Chinups

    Rows

    Shrugs

    Curls


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  • Registered Users Posts: 6,561 ✭✭✭JJayoo


    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.


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