New Start

JJayoo

Bench, about 4 months since I last benched
bar x 20
40 x 10
60 x 10
80 x 10
90 x 10
100 x 5x 3 sets

Floor press
x few million

Flyes

Squats
40 x 10
60 x 6
60 x 5
70 x 5
80 x 5
90 x 5
100 x 7
105 x 3
105 x 3
105 x 3

Front Squat
60 x 5 x 5 sets

Some shoulder stuff + rolling

Pretty much starting from scratch with the squats, don't really care if they suck, as long as they improve with each session.

JJayoo

Warmup

Single DB press
20 x 15
25 x 10
30 x 10
35 x 5
40 x 11 PR
30 x 15

BB OH
40 x 10
50 x 10
60 x 10
60 x 10
40 x 15 Very wide grip
40 x 15 very wide grip

Plate flyes
10kg x 20 x 5 sets

BB squats
5 sets of 10

DB Bench
30 x 17 x 5 sets

Weird Band thing 3 sets

Smith guillotine bench x 3 sets

Thirsty

JJayoo

DB Bench
30 x 20
30 x 20
30 x 20

Weird smith machine band thing.
3 sets

Pause bench
60 x 10
70 x 15
70 x 15
70 x 15

Smith Bench
3 sets

Band ab pulldowns
6 sets

Shrugs
70 x 30
80 x 20
90 x 20
100 x 20
110 x 15 x 4 sets

Curls+ band pushdowns

Band pull aparts
Lots

Tea + coffee cake

JJayoo

BB OH Press
bar x 20
30 x 10
40 x 10
50 x 10
60 x 10
60 x 10
62.5 x 10
70 x 5
70 x 5

Shoulder Landmines
30 x 20
35 x 20
40 x 20
45 x 20
50 x 20
55 x 20 x3
Like these

Side Raises
10 x 20 x 3

Band Ab Pulldown

Pot stirring

JJayoo

Squats
5 sets

Shoulder landmines
7 sets

DB OH

Band ab pull downs

Band pull aparts

Rear delt raises

Whey/Icecream/milk smoothie x 3

JJayoo

DB Bench
30 x 22 x 5 sets

Smith bench
x 5 sets

Pushups
x 3 sets

Smith Glute thing
x 6 sets

Band Ab pull downs

Pot stirring

JJayoo

Foam Roll

Inverted rows

Farmers walks

Slide lunges

Curls

Diet starts mid April

JJayoo

All the shoulder raises

Shoulder Landmines with band

Ab Band pull downs

Plate skull crushers

Squats
5 sets

Cake and Ice cream

JJayoo

BB rows

Db rows

Band pull aparts

Box jumps

JJayoo

Lots of foam rolling
3/8/13
BW 14 stone 7
Cutting

DB Bench
35 x 10 x 5

Dips
BW x 15 x 5

DB Fly
20 x wasn't counting x 3

Single arm standing Arnold press
20 x 10 x 3 Like these

BTN press

Side raises

JJayoo

5/8/13
DB Rows
40 x 10
45 x 10
50 x 10
with straps
55 x 10 x 6

BB Row
50 x 10
60 x 10
70 x 10 x 5

Incline supported row

Band pull apart/face pull/ rear delt raise superset, 6 sets supersetted with barbell rows

Farmers walks
40 per hand until grip failed x 6,

6/8/13
squats

7/8/13

DB bench
20 x 10
30x 10
35 x 10 x 5

Dip/fly superset x 5

Smith guillotine bench
5 sets

Single arnold press

BTN press x 5 sets

Land mine x 5 sets

Side raises x 5 sets

Tricep stuff

JJayoo

8/8/13
DB Row
40 x 10
40 x 10
50 x 10
straps
50 x 10
55 x 10 x 4
50 x 15

BB Row
60 x 20
70 x 10x 3

Supported Row
20kg x failure x 5

Band pullapart/facepull/rear delt swing superset

BB curls
40 x 12 x 5

JJayoo

10/8/13
Kettlebell course thing

11/8/13
Dips x million

BTN press xmillion

13/8/13
Upper back stuff x millions

barbell curls x 6 sets

JJayoo

14/8/13
BTN Press
bar x 15
30 x 10
40 x 10 x 3
50 x 10 x 5
60 x 5 x 3
70 x 3

Single arm standing arnold
20 x 10 x 6

Dips
bw x 16 x 5

JJayoo

Foam rolling/mobility
Squats
10 sets

OH squats
3 sets

Walking Lunges

Back extensions

BB Curls
5 sets

JJayoo

BTN Press
Bar x 15
30 x 10
40 x 10 x 2
50 x 10 x 3
60 x 5 x 3
50 x 10
40 x 15 x 2

Single Arnold
20 x 10 x 5

Single press
30 x 10 x 3

DB bench
30 x 15 x 4

Dips
Bw x 15 x 6

Ate 7 crunchys.

JJayoo

18/8/13

Dairy Milk
Dipped in tea until melted x 400 grams

DB rows
40 x 15
45 x 10
50 x 10
55 x 10 x 5

BB rows
60 x 20
70 x 15 x 3

DB Incline Supported Rows
20 x 20 x 4

BB curls x 5 sets

Reverse flys/facepulls/band pull aparts

farmers walks

JJayoo

19/8/13
cutting
Squats, learning to squat again
Mobility work
bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 3
90 x 3 x 7
80 x 5 x 3

Walking lunges

Bench
bar x 20
40 x 10
60 x 10
70 x 5
80 x 5
90 x 5 x 3 Felt heavy =****
60 x 26
60 x 20
60 x 20

Dips
BW x 15 x 3

Diet
can sardines, carrot
can tuna
apple, grapes, banana
chicken, walnuts
walnuts,cottage cheese
Getting whey in the morning, 10kg for 90 euro

RidleyRider

JJayoo wrote: »

19/8/13
cutting
Squats, learning to squat again
Mobility work
bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 3
90 x 3 x 7
80 x 5 x 3

Walking lunges

Bench
bar x 20
40 x 10
60 x 10
70 x 5
80 x 5
90 x 5 x 3 Felt heavy =****
60 x 26
60 x 20
60 x 20

Dips
BW x 15 x 3

Diet
can sardines, carrot
can tuna
apple, grapes, banana
chicken, walnuts
walnuts,cottage cheese
Getting whey in the morning, 10kg for 90 euro

Where?:eek:

JJayoo

It's actually 86 euro with delivery and I ain't telling. Ah no

http://www.discount-supplements.co.uk/sports-supplements-whey-protein-optimum-health-ultimate-whey-protein-2-25kg-mm

10kg = 96 euro and Discount supps send me a 12% discount every second week to use on all orders = 86 euro.

Choc and banana flavour are nice but strawberry is nasty.

Now if it's your first time ordering I would use their live chat function and say that one of your mates recommended the site and that they get a discount emailed to them and ask could you get a discount. One of my friends did this and they sent him the 12% discount the following weekend.

JJayoo

21/8/13
My neck is very stiff
Bench
bar x 20
40 x 10
60 x 10
70 x 10
80 x 10
90 x 7 x 5, unracked the bar wonky on 4th set and neck exploded.

Pushups

Foam rolled

Right scapula is a bit wonky. Strong Rhomboids and weak Traps = not a good

JJayoo

23/8/13
14 stone 4
Neck stiff
Face pulls
Band resisted shoulder dislocations
Rotator cuff stuff
Band pull aparts
Incline assisted rows
curls

24/8/13
pushups
20 x 10

25/8/13
Foam rolled to death
Chinups
BW x 10 x 2
+5kg x 5 x 5

Squats
Very stiff and awkward
bar x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5 x 5
60 x 10

Shrugs/facepull/band pull apart superset
x5 sets

JJayoo

Neck less stiff
morning weight =14 stone

Lots of shoulder mobility

Lots of rolling

Bench
80kg 10x10
60 x 20 x 3

Pushups
3 sets

BTN Press
bar x 20
30 x 10
40 x 10 x 5

Hmmmmm

JJayoo

28/8/13
Morning 13 stone 13 pounds
Limber 11 + more mobility

DB Rows
20 x 10
30 x 10
40 x 20 x 5

Inverted rows
5 sets

Chins
+15 x 3 x 3

Pullups with band
failure x 5

Rear delt stuff

Face pulls

External rotation pulls

Band pull aparts

Curls

Band pull aparts

Shrugs, do not enjoy these

Band pull apart

Food:
Broccoli, sweet potato,pees,apple,banana
Steak,tuna,peanut butter
Home made bread, brown rice
Quark and jam on cracker bread nom
60 grams of whey.
nom

JJayoo

29/8/13
Mobility stuff
DB Bench
20 x 15
30 x 10
33 x 10
37.5 x 8,
37.5 x 7 x 3
30 x 12 x 2

DB flys
20 x failure x 3, do less

Plate Flys
15 x failure x 3, do more

BTN press
bar x 20
30 x 10 x 10

Raises 2 sets

Pushups 3 sets


Green stuff:2 carrots, Kiwi, Banana, sweetcorn, peas, goji berries, grapes

JJayoo

Foam roll
Squat
30 x 10
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5x 3

Box squat
60 x 10 x 5

Deadlift
70 x 10
80 x5
90 x 5
110 x 5
120 x 5
130 x 3
140 x 3
150 x 3
160 x 3
170 x 1
140 x 5 x 3
First time deadlifting in 14 months

Back extensions
2 sets

Calf raises
2 sets

JJayoo

Rolling and mobility
DB bench
20 x 15
25 x 10
30 x 10
33 x 10
37.5 x 8 x 3
40 x 5 x 3
30 x 12 x 3

Dips
bw x 12 x 3

DB shoulder press
25 x 10 x 5

BTN BB
40 x 10 x 6

JJayoo

1/9/13

Chins
bw x 5 x 2
+5 x 3
+10x3
+15 x 3 x5

Band pullups x failure x 3

Pull aparts
20 sets of upperback pumpage

Curls

JJayoo

2/9/13
shoulder stuff
pushups

3/9/13
squats
30 x 10
40 x 5
50 x 5
60 x 5
70 x 5
80 x 1
90 x 1
100 x 3 x3
90 x 5 x 2

Curls

JJayoo

4/9/13
chins
bw x 5
+5 x 5
+10 x 3
+15 x 3 x 5
+ 10 x 5 x 2

Inverted rows
3 sets x failure

Band pull aparts


5/9/13
DB Bench
20 x 15
30 x 10
35 x 5
40 x 5 x 5
40 x 9

Band flys

Smith Bench

BTN Press
bar x 20
30 x 20
40 x 10 x 5

Side raises

Curls