New Start

JJayoo · 21-06-2016 10:56pm

Rolling

Dips
30kg x 8
30kg x 7 x 4 sets
Bw x 15 x 2 sets

Side rise/OHP superset, once I'm bulking again these will be a staple
5 sets

5 sets of triceps pushdown

Bear crawls

JJayoo · 24-06-2016 12:02am

Squats
100x 7 reps x 5 sets
110x 1
120x1
130x 1
140x 3 singles

Reverse lunges
100 x 10x 2 sets

Snatch deadlifts things
3sets

JJayoo · 10-07-2016 12:54am

Morning weight 15 stone on the dot

Mobility
Squats
Warm up
80 x 5
90 x 3
100x 5
110 x 1
120 x1
130 x 1
145 x 1
155 x 1
162 x 1

100x 5 x 2

10min, max reps with 100kg
60 reps

JJayoo · 10-07-2016 9:10pm

Mobility

Bench

Warm up sets
10min max reps with 100kg =40 reps
Took this nice and handy should be easy to increase the number

Db bench
35kg x 12 x 3 sets

Side raise, OHP superset. 10kg +20kg
3 sets of 15+10

Spinning bike sprints

JJayoo · 13-07-2016 10:36pm

Mobility

Warm-up sets

10 min Bench
46 reps, up 6

Spinning bike
20 mins medium pace

Side raise OHP superset, 10kg/22kg
10+10 x 5 sets

Band pullaparts

JJayoo · 15-07-2016 4:51pm

Morning weight 14 s 13lb

Mobility

Warm-up

Bench 10min
100x 53

Shoulder superset

Bag work cardio

JJayoo · 18-07-2016 9:41pm

Mobility

Warm-up

Bench 10min 100kg
55 reps = up two

Shoulder superset sh1te

JJayoo · 19-07-2016 10:35pm

Mobility

Warm-up

Ring chins, 10min max reps
53 reps
5th time doing these and adding reps everytime

Db rows and lat pulldowns

JJayoo · 27-07-2016 8:02pm

Morning weight 14s 11lb

Mobility
Squats
100x 1
120x 1
130x1
140x 1
150x1
120 x5 x 5 reps

Reverse lunges
Cossack squats
Spin bike sprints

JJayoo · 02-08-2016 10:43pm

Morning weight 14 s 10p

Mobility
Warmups

Bench
115 x 2 x5 sets
100 x 5 x2 sets paused

BB OHP
40 x 10
50 x10
60x 1
70 x1
80 x 5 singles. Very shaky
60x5 x 2 sets

Incline DB bench
27 x 15
30 x 15 x 2
35 x10 hard
30 x 13 x 2

Single arm DB OHP
30 x 10
35 x 10 x 4 sets, first was shaky

DB OHP, saw it on interweb
20 x 10 x 3

Triceps plate thing
3 sets

Band pull apart
1 set of 100

Mellor · 03-08-2016 1:13am

JJayoo wrote: »

Single arm DB OHP
30 x 10
35 x 10 x 4 sets, first was shaky

DB OHP, saw it on interweb
20 x 10 x 3

What's the difference in the second DB OHP,variation?

JJayoo · 03-08-2016 3:25pm

Mellor wrote: »

What's the difference in the second DB OHP,variation?

Can't embed on phone but this is the second variation.

https://youtu.be/TiQmoEh1tKM

JJayoo · 03-08-2016 11:02pm

Mobility

Ring chins
Bw x 10
+15 x 2 x 5 sets

Hang cleans
50x 5
60 x 3
70 x 3
80 x 1
85 x 1
90 x 1
95 x 1 suppose this is a PB
70 x 5 x 3 sets

DB rows
30 x 15
40 x 15 x 3 sets

Various lat pulldown grips
Loads

Reverse fly's

Band pull apart

JJayoo · 04-08-2016 10:38pm

Mighty face pull doms today, they shall be added to usual pull day

Mobility

Bench
120 x10 singles

That's about all I did. Was hoping to have my new belt so was all geared for squats, but no belt

JJayoo · 06-08-2016 1:07pm

Friday,no belt

Mobility + foam rolling
130 x 5x5 sets
140 x 2 singles
100x5 x2 sets

Changed my grip again and it felt goooood

Deads
Worked up to
180 x 3 singles
160 x 5 x 3 sets
130 x 5 x 3

Deads after squats not a good idea, fatigued hams do not hold good form

Alf Veedersane · 06-08-2016 1:36pm

What belt did you get out if interest?

Deadlifts after that 5x5 squatting does not appeal...

JJayoo · 06-08-2016 7:56pm

Gonna write Inzer on it with tipex

JJayoo · 07-08-2016 7:49pm

Mobility/rolling
Bench
110x5
120 x 2
125 x 5 singles
100x 5 x 2 sets paused

BB OHP
40 x 10
50 x 5
60 x 5
70 x 1
80 x 1
85 x 3 singles
60 x 5 x 3 sets paused

Single DB OHP
25 x 10
30x 10
35 x 20 x 2 sets

Db bench
5sets of rubbish

Rolled my legs

JJayoo · 09-08-2016 12:26pm

Squats

Stand on shaker bottle

Fall on my hole

Bust my back

JJayoo · 24-08-2016 9:59pm

Morning weight 14 s 7p

Mobility

BB OHP
Bar x 14
40 x 10
50x 8
60x 2
70 x 1
80 x 1
80 x 3
80 x 2 x 4 sets
70 x 5 x 5 sets
60 x 6 x 6 sets

All reps paused, form got much better as I went through the sets, some drop from xmass but I know my pressing gies down the toilet when lifts aren't prioritised, so it should come back abit even while cutting.

I started tracking my weight 15 weeks ago and so far I have lost 1pound per week each week. Slow and steady wins me a turtle ?

JJayoo · 26-08-2016 9:13pm

Went to the Balling gym

Rolling/mobility

Single arm DB OHP
20 x 10
25 10
30x 10
35 x 5
40 x 1
45 *1
50*1
Push press
50*1
55*1
60*1
60*1
60*2
50x 9
40* 12

Dips
Bw x 15 x 3 sets

Cable fly's
3 sets messing with these

Triceps extensions
3 sets

Went to do legs, saw they had 60kg dbs.....

JJayoo · 27-08-2016 7:51pm

Rolling + mobility

Reverse lunges
40x16
50x10
60x10
70x10
80x10
90x6
100x12x5sets

Few squats

Few curls

Lost interest

JJayoo · 29-08-2016 6:07pm

Yday

Snatch Deads

Worked up to 170, first time having a proper go at these, will have to refine my form but I liked them.

JJayoo · 29-08-2016 10:51pm

Rolling/mobility

Bench
40x10
50x 10
60x 10
70x 5
80x 3
90x1
100x1
110x1
120x2x3
100x5x3sets

Incline db bench
25 x 15
27x15
30x15x3
35x10x2

Bb OHP
30x10
40x10
50x10
60x3
70x5
80 x 5 singles
60 x 5 x 3 sets

Single arm db OHP
20x15
25x10
30x10 x2
35x10 x 3 sets

Dips
BW x 15 x 3 sets

Side raise
3 sets

Triceps extensions
3 sets

Band pull apart
3sets of 50

I did all the volume, there is none left

JJayoo · 01-09-2016 6:39pm

Mobility

Jumps

Reverse lunges
Working sets
100 x 20
105 x 10 x 4 sets

Squats
Messing with belt
100x5 x 6 sets
110x 5
120 x 1
130x 1
140 x 1

Pinches the sh1t out of me, will neefany reps to get the hang of it

Alf Veedersane · 01-09-2016 7:12pm

JJayoo wrote: »

Pinches the sh1t out of me, will neefany reps to get the hang of it

I see the cut hasn't kicked in with your fingers yet :pac:

If it's a leather belt it's gonna take a good while to break in.

JJayoo · 01-09-2016 7:30pm

I stand by my original statement

Yup will just take a bit of time and a bit of messing around, although I'm afraid squats have been replaced by reverse lunges on my current to-do list.

Alf Veedersane · 01-09-2016 8:01pm

JJayoo wrote: »

I stand by my original statement

Yup will just take a bit of time and a bit of messing around, although I'm afraid squats have been replaced by reverse lunges on my current to-do list.

Yeah I expected mine to be harder to break in but was told it was because it wasn't leather that it would be grand.

JJayoo · 21-09-2016 10:37pm

Mobility

Reverse lunges
40 x 20
50 x 10
60x10
70*10
80*10
90*10
100*6
110*10 x2 sets
120*10
130*4
100*10*2 sets

Box jumps

Front squats
60*10
70*3
80*2
90*1
95*1
60*5*5 sets

Back squats
60*15*3sets

Alf Veedersane · 21-09-2016 10:40pm

How's the cut coming along?

JJayoo · 21-09-2016 10:58pm

14s 4lb morning weight, pretty much 1pound per week. Haven't cut out carbs or introduced any cardio. Definitely not dirty bulking in future.

Plus good lighting is far more important than bodyfat %

Alf Veedersane · 21-09-2016 11:12pm

JJayoo wrote: »

14s 4lb morning weight, pretty much 1pound per week. Haven't cut out carbs or introduced any cardio. Definitely not dirty bulking in future.

Plus good lighting is far more important than bodyfat %

Was it a dirty bulk?

What have you learned from it, out of interest ?

JJayoo · 22-09-2016 12:07am

Alf Veedersane wrote: »

Was it a dirty bulk?

What have you learned from it, out of interest ?

It was filthy, 13months of me eating everything in sight.

Main thing from it is the dirtier the bulk the longer the cut if your trying to hold onto muscle/strength, unless your on gear then you can fire ahead and rewrite the rules.

Next bulk is gonna be stupidly slow hopefully adding about 1 pound per month.

Mellor · 22-09-2016 1:07am

Single arm shoulder pressing. How do you stop yourself turning it into a "side press"?

JJayoo · 22-09-2016 10:06pm

Mellor wrote: »

Single arm shoulder pressing. How do you stop yourself turning it into a "side press"?

Well there will always be some leaning involved, if I am pressing with my right arm all the weight will be on my left leg with my right only being used for balance

JJayoo · 22-09-2016 11:55pm

Rolling

Single Db OHP
17.5 x 12
22 x 10
25 x10
30 x 10
35 x 20
35 x 15 x 3

BB OHP
60 x 5 x 3

Jammer/strap press thing
8 sets

Mellor · 23-09-2016 1:34am

JJayoo wrote: »

Well there will always be some leaning involved, if I am pressing with my right arm all the weight will be on my left leg with my right only being used for balance

At this point I feel I can press more with one arm, but I will also lean more. I'm just wondering where do I draw the line as at some point I'm probably not lifting it.

Like this guy, kettle bell is barely moving up across the 3 images.

JJayoo · 23-09-2016 5:29pm

Not sure I would advise anyone to try them this way but it has always worked for me

How do you embed YouTube vids?

Alf Veedersane · 23-09-2016 7:27pm

JJayoo wrote:

How do you embed YouTube vids?

Don't embed the link from the app, I think

Mellor · 24-09-2016 4:24am

That looks fine tbh. It's in control and consistent. Chalk it up as oblique work.
I'm probably not loading up my opposite leg as much as I should.
Currently pressing slight less with a single arm than with seated bilateral pressing

JJayoo · 25-09-2016 12:24am

Rolling
BB OHP
30*10
40*10
50*10
60*2
70*1
75*1
80*3
85*1
70*3*3
60*5

DB single OHP
20*12
30*10
35*10
40*10*3 sets
30*15 * 3 sets

Db bench
30* 15*. 3

Wide grip bench
Random reps/sets

Dips
Bw x 10* 3 sets

BTN smith press
2 sets

Side raises
1 set to fcukdom

JJayoo · 03-10-2016 12:01am

Rolllliiiiinnnnggg

BB OHP
Warm up sets
70x 7 x 5 sets
75 x 1
80x1
85x1 this is my current max
60x 10

DB OHP
30x10
35x10
40x12 getting the hang of these again
30x 15 x2sets

Dips
Bw x 15x 5sets

Wide grip bench
5sets of I don't care

JJayoo · 03-10-2016 11:01pm

Rolling
Chins
Bw x 5
5kg x 5
10x5
15x2
20x1
25x1
30x1
35x1 this could be a PB
20x4
15x4

Bb rows
60x 20x2

Db rows
35 x 15x2
40x10x 2
35+red band x 10 x 2

Deads
Sumo/snatch/con
Random sets and weight
160 double overhand pb

JJayoo · 04-10-2016 10:53pm

Rolling

BB OHP
Warm-up
85 x2
90x1
70x8
60x10x2

Short and sweet, OHP is almost back at bodyweight

Mellor · 05-10-2016 5:43am

JJayoo wrote: »

Short and sweet, OHP is almost back at bodyweight

My short and sweet reply to that is...

:mad:

JJayoo · 07-10-2016 12:37am

Rolling

BB OHP
warm-up sets
72.5 x 5x5
80 x 2 x 3 sets

DB OHP
20x15
30x10
35x5
40x14
30x10x2

Db bench,wide grip
30x 10x 5

Dips
+15 x 5 x10sets

Shoulder band things

3sets of curls

JJayoo · 08-10-2016 10:52pm

Rolllllllliinnnggggggg

BB OHP
Warm-up sets
80x 3 x 5 sets
70x5 x3 sets
60x 9

Db OHP
30x 10 x 5

Db bench
30 x 15 x5

Dips
+15 x 6 x 5 reps

JJayoo · 12-10-2016 12:24am

Rollllliiinnnggggg

BB OHP
Warm ups
70x8
70x7x2
70x6x2
60x9

Db OHP
20x10
30x10
30x15
35x10x3

Dips
Bw x 5x2
+10x5
+20x 6 x 10 sets

Gonna focus on BB OHP

JJayoo · 15-10-2016 12:36am

Rolling
Bb OHP
Warm up sets
75 x 5 x5 sets
80 x 3
85 x2
90 x1

OHP programme is working

JJayoo · 16-10-2016 10:56pm

BB OHP
Warm up sets
80 x 4 x 3 sets
80x 3
80 x 4

70x 6 x3 sets

60x10x2

Big jump on all sets, even the missed rep on 4th set of 80, 80x3, was due to me putting on the belt for that set and it fucccking my form up.

New Start

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