New Start

JJayoo

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

JJayoo wrote: »

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

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

brianthebard

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

JJayoo

Actually scrap the french thing

brianthebard

Aww.

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:

JJayoo

Random session in salthill

Shoulder press

Shoulder pushpress

Barbell complex

Random core

JJayoo

Late to the gym again

Chinups superset shrugs
4 sets

BOR and a few curls

pretty sh1t

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.

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

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

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

JJayoo

20mins in the gym

BB Shoulder press/ pushpress side raises

Bench Press

JJayoo

Was told to put my runners on while deadlifting

Hangcleans have destroyed my traps.

Tried a new core excercise.

G86

JJayoo wrote: »

Was told to put my runners on while deadlifting

.

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

JJayoo

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

JJayoo

Chin ups

Hang Cleans

Barbell rows

kroc rows

Front squat

Back squat

Deadlift

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!

Sangre

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

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.

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

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

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
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

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

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

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

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

205 is a pr isn't it?

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.

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

JJayoo

Deadlift

Chinups

Rows

Shrugs

Curls

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.