New Start

JJayoo

Bench
40 x 10
60kg x 5
80kg x 10
80kg x 10
80kg x 10

3 sets wide grip dips

front raises side raises

JJayoo

Bench
40kg x 10
60kg x 10
80kg x 3
100kg x 3
100kg x 5
60kg x 25

Wide grip dips

Foam roll

dumbbell pushpress

Other shoulder randomness

Rough random figures

front squat
5 rep 90kg
3rep 100kg
10reps 80kg

Bench
10 rep 80kg
5 rep 100kg
3 rep ?

Will work out the same for deads,over head press and weighted chinups, try and increase the amount of weight lifted within each of the rep ranges.

Will be going to france for 3 weeks, but will still get in a bit of gyming, town im going to is a big judo hub, and has a large gym 5mins from where i will be staying.

JJayoo

Arrived very late, so everything was rushed

Bench
40kg x 10
60kg x 6
82.5kg x 10 PR for 10reps
82.5kg x 10
82.5kg x 7, 80kg x 3, 60kg x 5

Wide grip dips
bw x 10

Plate flyes

side raises

reverse flyes and close grip pushups

Pretty ****, once i have 3 sets of 10 with 82.5kg i will move up to 85kg

JJayoo

Front squat
40kg x 10
50kg x 5
60kg x 5
70kg x 5
80kg x 5
90kg x 1
100kg x 3
60kg x 6

Deads
60kg x 10
100kg x 10
130kg x 5
140kg 1
150kg x 1
160kg x 1
170kg x 1
180kg x 1, 170kg x 1, 160kg x 1, 130kg x 5

Hamstring raises

Ab pulldowns

Dumbbell rows

reverse curls

brianthebard

bah I shouldn't have encouraged your to squat it was the one thing I had over you. good work man.

JJayoo

Have been in france since the 23rd, its warm and they only eat bread and salads:(Its healthy food but im hungry. No excercise but i have lost 1.5kg

JJayoo

Pushpress
20kg x 10
40kg x 8
50kg x 1
52kg x 1 pb
54kg x1 pb
56kg x 1 pb

Other randomness

Had to make the dumbbell up myself so the pushpress was a bit award. had half bottle of wine in the middle of benching, it was the trainers last day :rolleyes:

JJayoo

Foam rolling

Bench
40kg x 10
60kg x 10
82.5kg x 10
82.5kg x 10
80kg x 10

Ab pulldowns
cable twists

Overhead press
bar x 10
30kg x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 1
75kg x 1
80kg x 1
60kg x 5

Plate flyes superset with skull crushers

One arm Dumbbell bench
32kg x 10

Bw dips, wide grip x 10

Cold shower

Have decided to bulk for the next few months, will take a few pics.

brianthebard

w00 bulk!

JJayoo

Overhead Press
30kg x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 1
pushpress
80kg x 1
90kg x 1
100kg x 0, managed to uppercut myself with the bar
100kg x 1 Current PB
80kg x 3

Ypress
10kg x 15
10kg x 15

Front squat
40kg x 10
50kg x 5
60kg x 3
70kg x1
80kg x 1
90kg x 1
100kg x 1, my shorts split
110kg x 1 current PB

Chin ups
bw x 5
bw +10kg x 3
bw x 5

Natural hamstring raises
Crazy hard

Dumbbell rows
40kg x 10
40kg x 10

back raises

Bicep curl, skull crusher superset
16kg, 10 reps of each

ab pull downs

Band pull aparts

brianthebard

You back in Galway yet?

JJayoo

Yup yup yup, got back sat night

brianthebard

Omg we must have a date a session soon.

JJayoo

Im super excited, Im thinking of hitting up tescos when i finish at 7, stock up on cottage chesse

podge57

Putting 100kg over your head is badass Congrats!

JJayoo

Putting 100kg over your head is badass Congrats!

:cool:

Overhead press is 80kg, i would be hoping to get more from my leg drive than just 20kg. Think I need to alter my grip, pretty much hold the bar in front squat position.

All domed up from yesterday ,

Have been tring these lately

https://www.youtube.com/watch?v=4z5zxLdXiss

JJayoo

Overhead Press
Bar x 10
30kg x 10
40kg x 5
50kg x 3
60kg x 2
70kg x 6, 25second rest 1 rep
60kg x 7, 25second rest 2 reps
50kg x 10, 25seconds rest 5reps

one arm barbell press
bar x 16

Core excercise from diesel crew

Plate flyes
15kg x 10
15kg x 10
15kg x 6

Floor Press
40kg x 100reps, random reps random sets

curl/skullcrusher superset

JJayoo

Chinups
BW x 10, almost 11
BW x 6

Front Squat
40kg x 10
50kg x 5
60kg x 1
70kg x 1
80kg x 1
90kg x 1
60kg x 8
Every rep felt sh1t

Back raises

Random rubbish including carrying a punching bag for as long as possible:rolleyes:

JJayoo

Had a beautiful full body workout lined up, but pussyed out and went for chest and arms :rolleyes:

Lots of foam rolling

Bench Press
40kg x 10
60kg x 5
85kg x 10
82.5kg x 10
80kg x 10, last rep almost killed me
60kg x 10
1min rest
60kg x 10
1min rest
60kg x 10

Triceps are never the weak link when it comes to heavy low rep lifts, but up the reps and they are always the weak link.

Barbell Bicep curls

Wide grip dips
BW x 20
bw x 10, finished the set to 20 in groups of 2reps

Calf raises

Reverse curls

Dumbbell bench
22kg x 10 felt awkard
30kg x 10 felt hard as fook

Superset tate press and reverse curls

Bench was good, slowly increasing, right elbow feels abit off after the stupid curls.

JJayoo

Foam roll

Front squat
40kg x 10
50kg x 5
60kg x 3
70kg x 5
70kg x 5
70kg x 5

Crossack
10kg x 10
14kg x 10
20kg x 10
26kg x 10

New core thing

Superset
10 crossack squat/15 squats/10 jumping lunges/ x 2

Ab pulldowns

Natural ham raises

leg extensions

Back raises

Rowing machine
2000meters

JJayoo

Single arm DB press
20kg x 10
30kg x 5
34kg x 9

Pushpress
42kg x 3
44kg x 2
46kg x 2

Alternative pushpress picking dumbbell of the floor each rep
50kg x 15

Ypress
8kg x 15
8kg x 15

DB row
30kg x 10
40kg x 10
40kg x 10

Cable rows
2sets of 20

Lat pull down
2 sets of 15
Alternative pushpress picking dumbbell of the floor each rep
10 reps, 1min 30 seconds
10reps, 1min 20 seconds

Skull crushers/reverse curls

JJayoo

Deadlifts
70kg x 10
110kg x 10
140kg x 5
160kg x 5
160kg x 5

hangcleans
40kg x 8
50kg x 8
60kg x 2

Powercleans
70kg x 2
80kgx 4 singles
90kg x 2

Ring chinups
bw x 7
bw x 7
bw x 7

Shrugs

50kg bag onto platform
lots of reps

JJayoo

Crazy fooking DOMS:(

JJayoo

Foam roll

diesel crew shoulder warm up

Dumbbell pushpress
20kg x 10
42kg x 2
44kg x 2
46kg x 2
Alternating Dumbbell push press picking the bell of ground each time
50kg x10 1min 10 seconds
50kg x 10 55seconds

Clean and press
50kg x 10
50kg x 5

Cleans
60kg x 1
60kg x 1
70kg x 1
70kg x 1
80kg x1
80kg x 1
80kg x 1
80kg x 1

Hang cleans
50kg x 8

Chinups

Bench
40kg x 10
60kg x 5
80kg x 1
100kg x 4
100kg x 4
80kg x 13

Reverse curls/skull crusher superset

itsallaboutheL

That DB press is sick ****!!

JJayoo

Bench
40kg x 10
60kg x 5
87.5kg x 10
82.5kg x 10
82.5kg x 10

Floor press
50kg x 100

Chinups

lat pulldown

front squat
60kg x 6
60kg x 6
60kg x 6

crossack squat
10kg x 10
15kg x 10
25kg x 10

cleans
60kg x 5 singles
70kg x 10 singles

back raises

natural ham raises

reverse curl/skull crusher superset

JJayoo

Bench
40kg x 10
60kg x 5
90kg x 10
82.5 x 10
80kg x 12

Ring pushups

dumbell bench

plate flyes

other stuff

9/8/10
Shoulder warm up,
Push press
40kg x 3
44kg x 3
46kg x 1
50kg x 11 alternating picking from the floor, took video, but it sucks

Seated db shoulder press

Rack bench

Flyes

skull crushers

JJayoo

Random cool vids of a very cool guy, not sure if his deadlift/squat/bench videos are real, but his deadlift is perfect

Strongman Sells Determination in Spinal Clinic

March 3, 2004
The Moscow Times

Sometimes life's tragic events can result in life's most triumphant moments. In 1962, when Valentin Dikul was performing a circus routine in Kaunas, Lithuania, a cable on his trapeze snapped, sending him plummeting 15 meters to the floor and breaking his back. Doctors told him that he would never regain the use of his legs. He was 16 years old.

Dikul had always dreamed of becoming a circus performer, and he was determined to get back on his feet and return to his passion. Immediately after his release from the hospital, he began a rigorous self-imposed rehabilitation program, often passing out from exhaustion on the floor of the gym.

After six grueling years, what seemed impossible was becoming a reality: Dikul was able to rise unaided from his wheelchair and walk across a room in a series of shuffling baby steps.

Today, more than four decades after the accident, Dikul is back in the big top, this time as a dumbbell-juggling, iron-bending strongman with several Guinness records to his credit. But his recovery has enabled him to do more than simply return to the circus. Now, as one of Russia's leading authorities on treating spinal injuries, he serves as the director of a Moscow clinic group that specializes in the methods he used in his own rehabilitation.

"People come here from all over Russia and all over the world," Dikul said, sitting behind his desk at the Valentin Dikul Center, located in Ostankino. Although dressed in a doctor's uniform, he looks every inch the circus strongman, from a massive chest and shoulders to a craggy face framed by a flowing white beard. His phone rings constantly: a bedridden man from Saratov wanting help to start walking again, a German doctor checking up on a patient he sent to the clinic, a New York woman whose son was recently injured.

According to Dikul, the waiting list for his clinics is extensive: There are more than 136,000 applications on file from patients representing 32 countries.

"Not everyone who comes here will walk again," Dikul said. "But everyone will improve. If we can't make them fully mobile, they will at least be a great deal more self-sufficient than they would have been otherwise."

The heart of Dikul's method is not healing the spine itself, but rather teaching healthy nerves and muscles to compensate for those that no longer function properly. As the patient embarks on a rigorous physical therapy program, his body learns to reroute nerve impulses to healthy muscle groups, creating greater freedom of movement.

"Medically speaking, it is possible," said Abdullah Dovlatov, a specialist in spinal injuries at Moscow's Psychiatric Hospital No. 12. "There are passive muscles in the body that can be taught to pick up the slack if other muscles are rendered inoperable, as in the case of a spinal injury." Dovlatov noted that the severity of the injury has a great deal to do with how completely a patient may recover.

Dikul is quick to point out the differences between his method and those that are frequently used in other parts of the world.

"In the West, they supply invalids with all sorts of gadgets that help them better interact with their surroundings," he said. "What we do is help the patient restore his own natural body movements."

Although his technique requires a great deal of time, energy and willpower -- patients spend anywhere from three months to a year at his clinics and exercise on specially developed machines for up to five hours a day -- Dikul can point to some impressive results to keep participants in his program motivated.

"In the past 10 years, more than 7,000 people who were not able to walk left my clinics on their own two feet," he said.

At first glance, the physical therapy room at Dikul's Ostankino clinic resembles any other gym: the same smell of sweat, the same clanking of iron mixed in with the groans of people pushing their bodies to the limit. Closer examination, however, reveals that many of those straining on the clinic's vast array of specialized machines have canes, crutches and wheelchairs nearby to help them move from one piece of equipment to the next.

Irina, 41, a doctor who has been suffering from a degenerative muscular disease since her early 20s, said she prefers Dikul's method to the many that she has tried over the years.

"I've been sick for a long time, so I don't expect immediate results," said Irina, who has been at the clinic for several months. "But I do feel more in control of my recovery," she said, adding that her favorite exercises are the aqua aerobics that she performs several times a week at the clinic's pool.

Another of the clinic's patients, Nikolai Verenko, 24, is rehabilitating himself from extensive leg and spinal injuries he sustained after falling out of a fifth-story window.

"All of this exercise was brutal at first," he said. "Now I'm getting used to it. I feel like a gladiator-in-training."

ps Have added almost an inche to my arms in last 5 weeks WOOHOO for me, go team me

JJayoo

Dumbbell Bench
20kg x 10
30kg x 5
36kg x 5
40kg x 5
44kg x 8

Speed bench

Ring pushups

Barbell rows and hang cleans

Superset
crosack squats/ front squat/jumping lunges

Superset
chinups/ham raises

One arm chinups on assist machne, really like this

Superset
Tate press/curls

band pull aparts

Haven't DB benched in months, so was pretty happy with 44kg x 8, have been including band pull aparts, and i seem to have more stability in my pushing movements

JJayoo

Galway City Gym

Shoulder warm up

Dumbbell shoulder press
20kg x 8

Pushpress,
36kg x 5
40kg x 2
42kg x 1
45kg x 1
47kg x 1
50kg x 1
52kg x 1
55kg x 1
57.5kg x 2 PB Cut both hands doing this.

Barbell shoulder press
bar x 10
30kg x 10
40kg x 5
50kg x 5

Behind neck press, Pushpress
60kg x 3
70kg x 2
80kg x 1
90kg x1

dumbbell pushpress
40kg x 10

Side raises



Cleans
worked up in doubles to 90kg

Dumbbell rows

Lat Pull down

Bench press

Plate flyes

Superset
skull crushers/curls/shrugs

Leg press
2 sets of 20

itsallaboutheL

JJayoo wrote: »

90kg x1

Holy ****

JJayoo

Meant to say pushpress

brianthebard

Its still savage don't worry. A few weeks getting to know the movement and you'd be putting up scary numbers.

JJayoo

Galway City Gym
DB pushpress, worked up to
57.5kg x 3 right arm PB

57.5 x 2 left arm

other random shoulder stuff

Deadlifts worked up to
180kg x 6 PB

light chest work.
dips/flyes/incline bench

few crossack squats

Lat pull down
4 sets of 10

brianthebard

nice.

JJayoo

Current gym membership has expired Think im gonna join galway city gym, hit 2 pbs at it yesterday so I thinks its the place to be, plus the staff are sound, and the members seems very friendly

JJayoo

Deficit deadlift standing on 20kg plate
60kg x 10
100kg x 5
140kg x 1
160kg x 1
180kg x 1

Normal deadlift
220x 1 pb
180kg x 8, 2 rep pb

Bench

cable rows

Leg press
100kg x 10
130kg x 10
150kg x 10
180kg x 10

curl/skull crusher superset

itsallaboutheL

respect.

Kev M

JJayoo wrote: »

Normal deadlift
220x 1 pb

5 wheels a side! Great work.

podge57

Congrats on the 220!

JJayoo

JJayoo

Amazing backflip at the end

JJayoo

Overhead press
bar x 10
30kg x 10
40kg x 10
50kg x 8
60kg x 5
70kg x 7
60kg x 10

Dumbbell pushpress
40kg x 10

Leg Press 5 crossack squats before every set
100kg x 10
130kg x 10
150kg x 10
180kg x 10
200kg x 10
200kg x 10

Bench
40kg x 10
60kg x 6
80kg x 10
80kg x 10
80kg x 11

Incline Bench
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 4
80kg x 5
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Plate flyes

Barbell rows/dumbell rows

Facepulls

curl/skullcrusher superset


I find incline bench alot more comfortable than flat

JJayoo

I am soooooo sunburnt on my shoulders, its sick but anyhow

Chinups

Assist one arm chinups,

Lat pull down with diff handles

Leg press, 6 slow paused crossack squats between each set
100kg x 10
130kg x 10
150kg x 10
180kg x 10
200kg x 10
230kg x 10

cable rows

back raises

Bench, ouch sunburn
40kg x 10
40kg x 7
60kg x 5
80kg x 1
90kg x 1
100kg x 3 felt weird

Flat Dumbbell bench
25kg x 10
30kgx 10
30kg x 10

Incline Bench
60kg x 10
70kg x 10
60kg x 10
60kg x 10

Superset
facepulls/barbell curls/skullcrushers

Wasn't expecting much from this session, had just got off a bus from the airport, and decided to go straight. Had a spare t-shirt, but no shorts, training in pants is horrible, and walking home in them afterwards is about as mank as it comes with all my big sweaty patches.

Not liking the flat bench in GCG, but really like the incline. Pretty sure i can bench more on incline than flat :cool:

JJayoo

Incline bench
40kg x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 3
90kg x 4
80kg x 8
70kg x 10
60kg x 10

Front Squat
40kg x 10
50kg x 5
60kg x 5
60kg x 5
70kg x 5
80kg x 1

trap deads
60kg x 10
100kg x 5
140kg x 5
160kg x 3
180kg x 2

normal deads
100kg x 5
140kg x 3
160kg x 3
180kg x 2

Lat pull down

facepulls

curl/skull crusher superset

JJayoo

Hang cleans
60kg x 3
70kg x 2
80kg x 2

Deadlifts
100kg x 10
140kg x 5
160kg x 3
180kg x 1
200kg x 3 pr
180kg x 8

Natural ham raises

Ham curl machine, managed to get my top stuck in the cable :cool:

Back raises
20kg x 20
20kg x 20

Incline bench

Cable flyes, first time i have ever properly felt my chest working

Tbar rows

Dumbbell rows

Single arm lat pull down

Light over head press

Face pulls

JJayoo

Mmmmmmm back doms, i heart you deadlifts

JJayoo

Speed bench

Superset
Incline bench/dips

jump pushups

Lots of random rows, wish my foam roller wasn't warped:(

Dumbbell pushpress

Dumbbell press
was able to press 40kg without any leg drive thas some kind of pb :rolleyes:

side raises/front raises

Superset
Facepulls/rope pushdowns

Superset
curls/skullcrushers

Choc Yazoo
2 bottles

Bed

Lots of volume, no real leg work

JJayoo

Warm up

Back pushups,

Incline Bench
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
60kg x 10
80kg x 7

All of the above felt crap

Plate flyes
15kg x 10
20kg x 10
20kg x 10

Cable flyes, low weight high reps

Overhead press
bar x 20
30kg x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 1
80kg x 1
80kg x 1

Dropset
80kg x 1
75kg x 1
70kg x 1
65kg x 1
60kg x 2

Dumbbell single shoulder press
25kg x 10
30kg x 5
32.5kg x 5
35kg x 3
40kg x 1 very very hard

Circuit
3 shoulder lifts, random reps

Skull crushers
Used the EZ bar for the 1st time

Fell of my bike and somehow managed to do a handstand, bet it looked cool :cool:

JJayoo