New Start

JJayoo

7/9/13

Arms

band pull apart

squats
30 x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 6 x 5

shrugs
80 x 20 x 5

JJayoo

9/9/13
Mobility/rolling

DB Bench
20 x 10
30 x 10
35 x 5
40 x 7 x 5

Pushups
3 x failure

SSAP
20 x 10 x 3

SSP
25 x 10 x 2
30 x 10 x 2

BTN
bar x 20
30 x 20
40 x 12 x 5

JJayoo

10/9/13
Deadlift
70 x 10
100 x 5
120 x 5
130 x 5
140 x 5
160 x 3
170 x 3
160 x 3 x 5

Shrugs

DB rows

Band pull aparts

BB curls

JJayoo

12/9/13
Bench
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10
80 x 10
90 x 10
100 x 7 x 3
90 x 10 x 3
80 x 12 x 3

BTN
Bar x 20
30 x 10
40 x 10
50 x 10
60 x 5 x 5
50 x 10 x 3

JJayoo

Band pull aparts
60 minutes of band pull aparts, there are none left.

Will Heffernan

JJayoo wrote: »

Band pull aparts
60 minutes of band pull aparts, there are none left.

Was that prehab, bodybuilding or cardio?

JJayoo

It was a mix of prehap, bodybuilding + something I could do while watching telly, but I do love band pull aparts and band resistance shoulder dislocations.

JJayoo

Mobility stuff/rolling
Squats
30 x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 3
90 x 3
100 x 5
100 x 3 x 5

BB curls
5 sets

JJayoo

Deadlifts
60 x 10
90 x 5
110 x 5
130 x 5
140 x 5
150 x 3
160 x 3 x 5

Chinups
20kg x 3 x 3

Band pullups
3 x failure

Band Pull aparts

curls

JJayoo

Single Arm DB Press
20 x 10
25 x 10
30 x 10
35 x 5
40 x 5 x 5
45 x 3

DB Pushpress,
45 x 5
50 x 10 PR
55 x 3
60 x 3 PR

BTN press
30 x 20
40 x lots x lots

Curls

JJayoo

Pushpress 60kg x 3

https://www.youtube.com/watch?v=z0KeY8IDePE

JJayoo

21/9/13
Band pull aparts

22/9/13
mobility/rolling
DB Bench
20 x 10
25 x 10
30 x 20
30 x 20
30 x 15
30 x 15

Pushups
3 sets x failure

squats
bar x 10
30 x 10
40 x 10
40 x 5
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5 x 6

BB Curls
5 sets

JJayoo

Deadlifts
70 x 10
80 x 5
90 x 5
110 x 5
120 x 5
130 x 5
140 x 3
150 x 3
160 x 1
170 x 1 x 5
150 x 5 x 2

Shrugs
Lots

DB rows

Back extensions

Band pull aparts

Tricep band pushdowns

JJayoo

25/9/13
Bench
bar x 10
30 x 10
40 x 10
50 x 5
60 x 5
70 x 5
80 x 5
90 x 5
100 x 5
100 x 10
60 x 35

Sled sprints x till I felt sick

26/9/13
Inverted rows
15 x 5

incline rows

Back extensions

Facepulls x lots

Back pull aparts x lots

Curls x 5 sets

JJayoo

28/9/13
Dips
Bw x 15 x 10

29/9/13
Am: sled sprints

Pm:
Chins 5 sets

Inverted rows 5 sets

Facepulls+band pull aparts

Back extensions

JJayoo

Did some curls and ordered a billion protein bars online from H+B.
72 cent per bar NOM NOM

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4599&prodid=5450&cid=514

RidleyRider

JJayoo wrote: »

Did some curls and ordered a billion protein bars online from H+B.
72 cent per bar NOM NOM

http://www.hollandandbarrett.ie/pages/product_detail.asp?pid=4599&prodid=5450&cid=514

How much was delivery?

JJayoo

Just ordered last night but delivery is free.

RidleyRider

JJayoo wrote: »

Just ordered last night but delivery is free.

Off to order 4 million..:pac:

Cheers dude!

JJayoo

RidleyRider wrote: »

Off to order 4 million..:pac:

Cheers dude!

I ordered 60 bars lol, but stay away from the strawberry shortcakes, have tried them before and they are very sickly.

JJayoo

30/9/13
Squats + curls

1/10/13
Shoulder DB Press
20 x 10
25 x 5
30 x 10
40 x 5
40 x 10 x 2

Pushpress
50 x 3
60 x 3 x 2

Dips
bw x 15 x 3

Pushups
30 x 2

JJayoo

Ring chin ups
Bw x 6 x 7
+5 x 3
+10 x 3
+15 x 3 x 5

Squats
12 sets

Inverted rows

Shrugs

Band pull aparts
10 sets

JJayoo

Foam rolling

Ring Chins
Bw
x 8
x 8
x 6 x 5

Squats
6 sets

Face pulls x Thousands

Band pull aparts x Millions

JJayoo

Mobility/Rolling

DB Press
20 x 10
25 x 10
30 x 10
35 x 10 x 3
30 x 15

BTN Press
30 x 15 x 2
40 x 15 x 5

Band Side Raises
20 x 5

BB Curls
5 sets

Dips
BW x 20 x 3

DB Fly
10 x 3

Pushups
30 x 2

JJayoo

Foam rolling

Ring Chin
bw x 6 x 5

Inverted Rows
15 x 3

Back Extension
30 x 4

Face Pulls
5 sets

Reverse Fly
3 sets

Band Pull Aparts
1 Million sets

Tricep Pushdown

JJayoo

14/10/13

H+B still haven't delivered my foooooking bars

Ring Dips
Bw x 10 x 5

Bar dips
Bw x 15 x 5

DB Bench
30 x 15 x 3

Flys
20 x 10 x 5

Pushups
1 set to failure

RidleyRider

JJayoo wrote: »

14/10/13

H+B still haven't delivered my foooooking bars

Ring Dips
Bw x 10 x 5

Bar dips
Bw x 15 x 5

DB Bench
30 x 15 x 3

Flys
20 x 10 x 5

Pushups
1 set to failure

Me neither, grrr.

JJayoo

Rope Chins

Rope Rows

Rope everything

Forearms/Grip/Hands beyond ****ed

JJayoo

Ring chins
5 sets

Rope climb things
bw x 5 x 2

Rope rows
15 x 5

Back extensions
20 x 5

Band pull aparts
30 x 10

JJayoo

19/10/13
First time using my new rope.

Inverted Rope Climbs
5-6 reps x 10 sets = Fcuked