New Start

JJayoo · 15-12-2010 05:14PM

Shoulder flexibility/mobility stuff in between sets of squats

Squats
40kg x 10
60kg x 6
80kg x 5
100kg x 5
105kg x 5
120kg x 1
130kg x 1
Some more back squats/front squats

Hip mobility stuff super setted with some curls

JJayoo · 18-12-2010 10:34AM

Overhead press
bar x 10
30kg x 10
40kg x 5
50kg x 5
60kg x 2
70kg x 1
80kg x 1
80kg x 1

Mini dropset
90kg x 1
80kg x 1
60kg x 4

Single arm dumbbell shoulder press
27.5kg x 5
32.5kg x 3
35.5kg x 3

Incline bench
Left shoulder/collarbone felt dodgy so left this

Floor Press
Felt much better
60kg x 10
70kg x 10
80kg x 10
90kg x 5
90kg x 6
100kg x3

Smith machine shrugs

Dumbbell shrugs

Messing, trying to do rear rows with incline chest press, worked

Facepulls

Curl/overhead tricep extension superset.

Did a lot of shoulder and hip flexibility. Left shoulder is very tight. Have decided to go for a 100kg overhead press :pac:

JJayoo · 20-12-2010 07:44PM

Deads
60kg x8
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 1
220kg x 1
180kg x 5 paused
180kg x 5 paused

Squats
60kg x 5
80kg x 3
100kg x 3
110kg x 2
120kg x 2 +100kg x 2
120kg x 2 +100kg x 2

Weird leg excercises on the cable machine

Shrugs

curls/rear flyes

JJayoo · 22-12-2010 04:56PM

Overhead Press
bar x 10
30kg x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 9 PB with 70kg

60kg x 8

dumbbell shoulder press
30kg x 10
30kg x 7

Floor Press

Lat pull down

Rows, Lower back still domed up from last deadlift session

Superset
curls/side raises

70kg x 9 is a two rep pb

No fecking mp3 players in argos :mad:

itsallaboutheL · 22-12-2010 05:36PM

JJayoo wrote: »

Overhead Press

70kg x 9 PB with 70kg

Harrumph.

JJayoo · 26-12-2010 10:27PM

57.5kg dumbbell pushpress

https://www.youtube.com/watch?v=HdDMi93PfuM

Dodgy 220kg deadlift

https://www.youtube.com/watch?v=f_pXFgT1ri4

Dropset overhead press 90kg x 1, 80kg x 1, 60kg x 4

https://www.youtube.com/watch?v=NYHM_v-Hfd4

130kg squat:pac: , watch my awesome elbow flick

https://www.youtube.com/watch?v=WnCqigtPS5s

JJayoo · 02-01-2011 08:19PM

Overhead Press
bar x 10
30kg x 10
40kg x 5
60kg x 10
70kg x 7
80kg x 3 + 2 pushpress
60kg pushpress with slow neg

Incline Bench super setted with low weight high rep rear raises

Dumbbell bench

Barbell complex x 2

JJayoo · 05-01-2011 12:18AM

Deadlifts, paused
60kg x 10
100kg x 5
130kg x 3
140kg x1
160kg x 1
180kg x 5
180kg x 5
180kg x 5

Squats

Chinups
+ 5kg x 3
+7.5kg x 2

+10kg x 1

Latpull down/ band pullaparts

Forearm/wrist thing

Curls

JJayoo · 07-01-2011 01:07AM

Overhead,
15kg bar x 10
25kg x 10
35kg x 5
55kg x 1
65kg x 1
75kg x 5
87.5x 2
75kg x 5
75kg x 5

Seated dumbbell Press

Floor press

Skull Crushers

JJayoo · 08-01-2011 04:10PM

Med ball throws/slams

Overhead press
Bar x 10
30kg x 10
40kg x 5
60kg x 1
70kg x 1
80kg x 5 PB
92.5kg x 1 PB
60kg x 11
60kg x 8

Bench
60kg x 10
60kg x 10
60kg x 10

Ring Dips
bw x 5
bw x 5
bw x 5

Incline Ring Pushups

JJayoo · 10-01-2011 12:22AM

Squat
40kg x 10
60kg x 5
60kg x 3
80kg x 1
90kg x 1
100kg x 1
110kg x 1
120kg x 1
130kg x 1
142.5kg x 1
130kg x 1
120kg x 2

Front Squat
60kg x 5
60kg x 3
70kg x 1
80kg x 1
90kg x 1
100kg x 1

JJayoo · 11-01-2011 12:42AM

DB press
15kg x 10
20kg x 5

pushpress
40kg x 2
45kg x 1
50kg x 1
55kg x 1
60kg x 1 PB
60kg x 1
60kg x 1

Floor press/med ball slams

Destroyed my db handle

JJayoo · 15-01-2011 01:04AM

Dumbbell press
15kg x 10

Pushpress, each arm
30kg x 3
40kg x 3
47.5kg x 2
50kg x 2
55kg x 2
57.5 x 2
57.5kg + 2.5kg ankle weights wrapped around handle x2
57.5 x 2

Overhead Press
40kg x 10
60kg x 5
70kg x 9
60x 5 + side raises
60kg x 5 + side raises

Dumbbell Bench
25kg x 10
30kg x 10
40kg x 5

Barbell Bench
60kg x 10
60kg x 15
60kg x 15

Chinups

Assist pullups

Rows

Heavy one arm pulldowns/high rep band pullaparts x 4

JJayoo · 18-01-2011 01:22AM

Deads
60kg x 8
100kg x 5
140kg x 3
160kg x 1
180kg x 5
190kg x 5
200kg x 2
205 x 2 touch and go

Cleans
60kg x 5
70kg x 3
80kg x 3

Front squats/Box step ups

Assist Chin ups

DB rows
25kg x 10
30kg x 10
35kg x 10
40kg x 10
45kg x 10

Curls/rear delt/shrugs

JJayoo · 22-01-2011 07:29PM

Bench
Bar x 10
40kg x 10
60kg x 10
80kg x 2
100kg x 10 PB

Incline Dumbbell bench
32kg x 10
40kg x 5

Single dumbbell floor press
32kg x 10
32kg x 10

JJayoo · 25-01-2011 12:45AM

Squats
40kg x 7
60kg x 5
80kg x 5
100kg x 3
110kg x 1
120kg x 1
130kg x 3

Deads
6okg x 10
100kg x 10
140kg x 3
160kg x 1
170kg x 2
190kg x 2
200kg x 2
180kg x 10, big pause Between last 3 reps

Lat pulldown/rows/curls

JJayoo · 05-02-2011 09:56PM

On a mini cut at the moment. In 5 days I am down from 102kg to 97.6 kg, mostly water id say.

Overhead Press
bar x 10
40kg x 10
60kg x 6
80kg x 3 + 2 pushpress
60kg x 10

Bar is much thicker than normal, made it very hard to get into a comfortble pushing position

Single arm overhead press, no leg drive
25kg x 10
30kg x 5
32kg x 5
35kg x 5
40kg x 4 boom

Bench
60kg x 16
80kg x 8
Bench with bands

Dips/foam roll

Dumbbell bench

I miss milk

JJayoo · 15-02-2011 01:12AM

Overhead press
bar x 10
30kg x 6
40kg x 5
60kg x 5
80kg x 1
90kg x 1
90kg x 2 pushpress
80kg x 5 + 2 pushpress

Dumbbell pushpress
40kg x 3
45kg x 3
50kg x 3
57.5kg x 3 singles

Shoulder shocker

Incline Dumbbell bench
40kg x 5
40kg x 5
30kg x 8 + 6 rest pause reps

Plate flyes

Ab stuff/bw dips

Bi/tri superset

JJayoo · 17-02-2011 12:22AM

Deads
60kg x 6
100kg x 5
140kg x 3
160kg x 1
180kg x 1
200kg x 1
230kg x 1 PB
180kg x 4
140kg + band

Squat
60kg x 5
80kg x 3
100kg x 3
120kg x 1
130kg x 1
145kg x 1 PB

Dumbbell bench
20kg x 10
30kg x 5
40kg x 5
45kg x 2

40kg x 5
40kg x 6
40kg x 5

Drop set

JJayoo · 19-02-2011 07:52PM

Dumbbell Bench
20kg x 10
30kg x 6
40kg x 10
40kg x 9
40kg x 8

Dips

Floor press

Seated shoulder press

curl/skull crusher superset

Jimmy Bottlehead · 21-02-2011 02:53PM

230kg deadlifts? You ****ing beast.

JJayoo · 22-02-2011 12:18AM

Squat
60kg x 8
100kg x 3
110kg x 1
120kg x 1
130kg x 1
140kg x 1
150kg x 1 PB
100kg x 10

Deadlifts
60kg x 10
100kg x 5
140kg x 3
160kg x 3
180kg x 3
100kg + band x 5

Suitcase deads
Target my lazy side

Assist pull ups

JJayoo · 26-02-2011 01:13AM

Overhead press
bar x 10
30kg x 5
40kg x 5
60kg x 5
80kg x 5
90kg x 1
60kg x 10
70kg x 5
80kg x 3
60kg x 10

Very wide grip overhead press
40kg x 10
40kg x 10

Raises

JJayoo · 07-03-2011 11:52PM

Seated DB shoulder press
12.5 x 10
20kg x 10
25kg x 10
30kg x 8

BB overhead press, cleaned
60kg x 10
65kg x 5
70kg x 5 and 3 pushpress
60kg x 8 and 6 pushpress

front/side/rear delt superset x 2

Drop set single shoulder press

Incline bench

Incline dumbbell bench

itsallaboutheL · 08-03-2011 12:10AM

You're going to turn into a press.

JJayoo · 25-03-2011 09:06PM

https://www.youtube.com/watch?v=1ctS8ZvYdQo

JJayoo · 02-04-2011 09:46PM

Seated DB shoulder press
15kg x 10
17.5kg x 10
20kg x 8
25kg x 5
30kg x 5
35kg x 5

Standing one hand
40kg x 4 + 3 pushpress

BB overhead press
40kg x 10
70kg x 6

Pushpress
70kg x 3
90kg x 1
100kg x 1
100kg x 1

Flat bench
40kg x 10
60kg x 8
80kg x 7

DB bench
20kg x 10
30kg x 10

Floor Press
40kg x 10
70kg x 8
80kg x 5
90kg x 5
70kg x 10
70kg x 9
70kg x 8

Side raise/ front raise drop set superset

Pushups/ side raises superset

JJayoo · 13-04-2011 02:14AM

Overhead Press
bar 15
30kg x 10
40kg x 10
50kg x 5
60kg x 5
70kg x 2
80kg x 6 PB
60kg x 10

Seated DB shoulder press
25kg x 10
25kg x 10

Incline bench
Bar x 10
40kg x 10
60kg 5
70kg x 5
80kg x 12

Leg press

JJayoo · 21-04-2011 11:57PM

Shrugs

BB high pulls

Hang cleans

Clean to front squats

Deadlifts

BB rows

Legs Press

Walking lunges

Lat Pulldown

J pulls

face pulls

Overhead rope tricep extensions

4 Hours sleep and night shift

so tired

JJayoo · 24-04-2011 12:06AM

Incline Bench
bar x 10
40kg x 10
60kg x 5
70kg x 5
85kg x 9
90kg x 5

Floor press
60kg x 10
80kg x 10
80kg x 10

high pulls/ bb row superset

sleep

New Start

Comments