New Start

JJayoo · 17-06-2017 11:40pm

Rolling and mobility
Squats
100 x 1
110 x 1
120 x 5
130 x 5
135 x 5
140 x 5
145 x 5
150 x 3
155 x 3
150 x 3 x 2 sets
130 x 5 x 2
100 x 10

Reverse hyper things

Back extensions

Calf raises for the ROM

Crossack squats

JJayoo · 18-06-2017 11:27pm

Mobility

BB OHP
70 x 1
75 x 1
80 x 5 x 2 sets
80 x 4

Wide grip dips
30kg x 5 x 5 sets

Side raises/front raises

JJayoo · 22-06-2017 10:42pm

Mobility

Squats
100 x 1
110 x 1
120 x 1
130 x 1
130 x 5
135 x 5
140 x 5
145 x 3
150 x 3
155 x 1
130 x 5 x 5 sets
100 x 10

Calf raises
+20 x 3 sets

Side.bends
+30 x 3 sets

Few curls

JJayoo · 23-06-2017 11:07pm

Mobility stuff

BB OHP
Warmups
75 x 1
80 x 6
85 x 1
90 x 2 x 2
92 x 1
80 x 4

Dips
+35 x 5 x 5 sets
+30 x 5 x 3 sets

Wide grip be x 2 sets

Side raises

JJayoo · 25-06-2017 12:04am

Deadlifts

Warmups

150 x 6 x 5 sets
Using a belt for the first time on these, very wonky

BB rows
40 x 10
50 x 10
60 x 20
70 x 15 x 2

dB rows
40 x 15 x 3
45 x 10 x 3

One arm shrugs
3 sets

Band pull aparts
Reverse fly's
Face pulls

Will be adding more rows and trap work to back days

JJayoo · 25-06-2017 11:25pm

BB OHP
70 x 1
75 x 1
80 x 1
85 x 1
90 x 1
60 x 10

Single DB OHP
Warm ups
35 x 10 x 2
40 x 10 x 3
45 x 5 x 2

Dips
Warmup sets
30 x 5
35 x 5
40 x 3 + 10 be reps] x 5 sets
+20 x 10 x 2 sets

Medicine ball pushups
3 sets

DB pressing felt good

JJayoo · 26-06-2017 10:07pm

Mobility stuff

Squat
100 x 5
110 x 3
130 x 1
140 x 1
150 x 1
100 x 10
110 x 10
120 x 5

Front squats
Singles.up to 110

Walking lunges
One set till I fell over and cried

JJayoo · 28-06-2017 10:52pm

Single arm DB OHP
Warmups

Working sets
35 x 10
40 x 10 x 5 sets

Dips
30 x 5
35 x 5 x 5 sets
40 x 3 x 5 sets
20 x 10 x 2 sets

Hopefully I will be getting my bench press this week

JJayoo · 30-06-2017 12:07am

Squats

Working sets
130 x 6 x 5 sets

Supersetted squats with putting my bench press together. The frame seems fairly sturdy but the actual bench seems to be made from rivita

JJayoo · 30-06-2017 11:18pm

Paused BB Bench
Warm ups
100 x 5 x 5 sets
110 x 1
115 x 1
120 x 1
122.5 x 1 this was dodgy
100 x 5 x 4 sets
100 x 3 x 4 sets supersetted with dips

BTN OHP
Low weight/high reps

Band pull apart
3 sets

Think I will do abit of DIY on the bench, replace the timber in the seat section with some good quality ply and cut of a section of the lip that you have to clear when unracking the bar.

Benching has also pointed out that my bar is bent as it kept trying to roll in my hands.

Alf Veedersane · 30-06-2017 11:29pm

JJayoo wrote: »

Think I will do abit of DIY on the bench, replace the timber in the seat section with some good quality ply and cut of a section of the lip that you have to clear when unracking the bar.

Benching has also pointed out that my bar is bent as it kept trying to roll in my hands.

Ply is so underrated.

Is the lip just too much for a fixed rack height that clearing it pulls your scaps 'loose'?

JJayoo · 30-06-2017 11:44pm

The perfect height for me to unrack the bar is just in-between two possible settings, so if I can lower this lip, which isn't really needed, it should be purrrrrrfect.

I also have some good plywood and my uncle has a bandsaw so shouldn't be an issue to replace the seat.

JJayoo · 03-07-2017 12:34am

Paused BB Bench
Warm up sets

100 x 6 x 5 sets
110 x 2 x 3 sets
115 x 1 x 3 singles

Touch and go
100 x 5 supersetted be dips

BTN shoulder press
Low weight x all the reps

Curls
5 sets

My bar is slightly bent, but can really notice it when benching.

JJayoo · 05-07-2017 10:38pm

Squats
Warm ups

100 x 1
110 x 1
120 x 1
130 x 1

Belt
130 x 7
135 x 5
140 x 3
145 x 2
150 x 2
130 x 5 x 3 sets

Split squats
5 sets

Cow raises

Reverse hyper machine AKA plywood Smith machine
3 sets

JJayoo · 06-07-2017 11:49pm

Bench

Warm up sets

Paused
100 x 9
110 x 4
115 x 3
120 x 2
125 x 1
125 x 2 touch and go
110 x 5 touch and go
100 x 10 touch and go

Arm superset

JJayoo · 08-07-2017 11:43pm

More Bench

Working sets
Paused
115 x 3 x 5 sets
110 x 5

Touch and go+ dip superset

Tri pushdowns

JJayoo · 09-07-2017 7:11pm

Squats

Up to 130 without belt

Belt
135 x 5
140 x 5
145 x 3
150 x 3
155 x 1
160 x 1
165 x 1
170 x 1
172.5 x 1 video
130 x 5 x 3 sets

Split squats
3 sets

Calf raises
5 sets

Tea
3 mugs

https://www.instagram.com/p/BWVccbjl8Dm/

JJayoo · 10-07-2017 11:08pm

Bench
Warm ups

Paused
110 x 6 x 3 sets
115 x 1
120 x 1
122.5 x 1
125 x 1
127 x 1

Touch and go
130 x 1
120 x 3 x 3 sets
100 x 6 x 2 sets

Dips
20kg x 10 x 6 sets, 3 wide 3 narrow

DB OHP + side raise superset
5 sets

JJayoo · 12-07-2017 10:57pm

Did back stuff Uday too lazy to log it

Today
Paused bench
Warmup.sets
115 x 4 x 3 long rests between sets
120 x 3 x 2 touch and go
125 x 2 paused
130 x 1 paused
100 x 7 paused

JJayoo · 13-07-2017 11:58pm

Squats
Warmups and all the stuff

Working sets
140 x 1 this felt crap
150 x 5 this felt good
160 x 2
165 x 2
170 x 2 depth was suspect on the second rep
130 x 5

Split squat
5 sets

Dtp1979 · 14-07-2017 6:15am

JJayoo wrote: »

Squats
Warmups and all the stuff

Working sets
140 x 1 this felt crap
150 x 5 this felt good
160 x 2
165 x 2
170 x 2 depth was suspect on the second rep
130 x 5

Split squat
5 sets

What Bodyweight are you?

JJayoo · 14-07-2017 10:59am

Dtp1979 wrote: »

What Bodyweight are you?

I'm back on that dirty bulk life, this morning I was 90kg, but if I cut the carbs down for two days I would be 88kg.

JJayoo · 14-07-2017 4:09pm

Getting dumbbells
17.5
20
25
27.5
30
40

And a new barbell

Current barbell is bent and makes benching kinda dodgy as it wants to roll in my hands. It also.explains alot about my squats, sometimes the setup is super tight, next set I just can't find the same groove.

But still first bar first love

Alf Veedersane · 14-07-2017 4:12pm

Yeah you mentioned how the bent bar was a pain in the hole and I was screaming* "BUT IT'S EVEN WORSE FOR SQUATTING AND DEADLIFTING WITH"

* I may not have screamed.

Dtp1979 · 14-07-2017 5:06pm

JJayoo wrote: »

Getting dumbbells
17.5
20
25
27.5
30
40

And a new barbell

Current barbell is bent and makes benching kinda dodgy as it wants to roll in my hands. It also.explains alot about my squats, sometimes the setup is super tight, next set I just can't find the same groove.

But still first bar first love

Saw this on donedeal

JJayoo · 15-07-2017 12:40am

I also saw it

There the ones I got, also taking his 35kg dumbbell

JJayoo · 16-07-2017 12:15am

Rolling

Bench
Warm up sets
Paused
100 x 2
110 x 1
115 x 5
125 x 2
132.5 x 1 best rep of the session
120 x 3 touch and go

Dumbbell bench
20 x 15
25 x 10
30 x 20 x 3 sets

Single arm DB OHP
30 x 15 x 3 sets

Few curls
Few side raises

enterprise2017 · 16-07-2017 12:59am

JJayoo wrote: »

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

I went to the gym found i was too unfit haven't gone back HELP!!!

JJayoo · 18-07-2017 9:36pm

enterprise2017 wrote: »

I went to the gym found i was too unfit haven't gone back HELP!!!

You need to ask Alf he has kind eyes and gentle ways, I am too much of a hog to talk with peoples

Alf Veedersane · 18-07-2017 9:50pm

JJayoo wrote: »

You need to ask Alf he has kind eyes and gentle ways, I am too much of a hog to talk with peoples

I do have kind eyes, tbf.

Also, wonderful hair.

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New Start

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