nav[aria-label="Primary Navigation"] { padding: 0; & ul { list-style: none; width: 100%; display: flex; flex-direction: row; justify-content: start; align-items: start; gap: 30px; padding: 0; & li { margin: 0; } & ul li { list-style: none; } } }

Child Item

New Start

JJayoo

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

Find more posts tagged with

Quick Links

Comments

Stench Blossoms

He doesn't squat cause he doesn't know how.

JJayoo

Heard it was bad for the knees and the womb.

Stench Blossoms

Oh so you're carrying the kids and I'm working a full time job? Gotcha.

Alf Veedersane

JJayoo wrote: »

Heard it was bad for the knees and the womb.

It releases unpixelin, which is good for those suffering from facial pixels.

JJayoo

leave my poor horrid face alone

Alf Veedersane

JJayoo wrote: »

leave my poor horrid face alone

You're right. I'm sorry. Boards should be your SANCTUARY!

RidleyRider

Ye're all bollocks' to poor aul JJayoo:pac:

JJayoo

I'm not ugly.... I'm just different

Stench Blossoms

RidleyRider wrote: »

Ye're all bollocks' to poor aul JJayoo:pac:

In fairness, he deserves it.

JJayoo wrote: »

I'm not ugly.... I'm just different

Ride x

JJayoo

Morning weight 13 stone 13 pounds
Fasted Cardio: Walked up a mountain.

9pm Rolling

Reverse Lunges
bar x 20
30 x 20
40 x 20
50 x 20
60 x 20
70 x 10
80 x 10

Work sets
90 x 10
100 x 10
90 x 10
90 x 12
90 x 12

BW x 80

Calf raises
BW x 30 x 3

JJayoo

11/1/14 Refeed = Mini Binge nom nom

Morning cardio = tame walk

Chinup
+2.5 x 10
+15 x 4 x 5

Curls/Band Pull Aparts

Back Extensions
bw x 30 x 4

Rows + face pulls

JJayoo

Paused Bench
40 x 10
60 x 10
80 x 5
90 x 5
105 x 5
105 x 4
105 x 5
105 x 4
105 x 5

Decline paused, first time doing these
50 x 10
50 x 10
70 x 10
80 x 10
90 x 5
100 x 5

Side raises/light BTN press

Rolling lower body

JJayoo

Morning Cardio: Hour walk

7.30pm Rolling Rolling

Reverse Lunges
Bar x 20
30 x 15
40 x 15
50 x 10
60 x 10
70 x 10
80 x 10 x 2
90 x 10 x 2
100 x 10
90 x 10
90 x 10
70 x 10 x 2

Slide lunges
bw x 20 per leg x 3

Jump squats

Curls

JJayoo

Rolling

Chinups
Bw x 11

+20 x 3 x 5
+10 x 5
+20 x 3 x 3

Cable rows

Weird one hand cable thing

Facepulls
? x 20 x 4

Band Pull Aparts
30 x 3

JJayoo

Rolling

Paused bench
60 x 10
60 x 10
80 x 5
90 x 5
100 x 6 x 5
80 x 10 x 2

JJayoo

Morning weight 13 stone 11 pounds
Rolling

Chins
+5kg x 10
+5kg x 9
+30kg x 2 x 2
+20 x 3 x 3
BW x 7

Curls with Fat Grips

Back Extensions
BW x 30 x 3

Cable Rows
5 Work sets

Weird Cable row thing
3 sets

Face pulls
25 reps, 3 sets

Red Band Pull Apart
30 reps x 3

Alf Veedersane

JJayoo wrote: »

Morning weight 13 stone 11 pounds

That reminded me of the scene in Life Of Brian where the lad jumps around chanting "Jehovah, Jehovah, Jehovah".

JJayoo

I'm assuming that's an amazing compliment so thanks

Alf Veedersane

JJayoo wrote: »

I'm assuming that's an amazing compliment so thanks xx

He was stoned.

And not in the good way.

JJayoo

No Rolling

Paused Bench
40 x 10
60 x 10
80 x 5
90 x 5
100 x 6
105 x 4
105 x 4
100 x 5
100 x 5
touch and go 100 x 5
paused 90 x 7
paused 80 x 10

Dumbbell fly/decline superset
3 sets

Side raises
3 sets

Band tricep pushdowns
Red x 3 sets

Band pull Apart
red x 50

JJayoo

Rolling

Deadlifts
60 x 6
90 x 5
110 x 5
130 x 5
140 x 5
150 x 3
160 x 3 x 4
110 x 5

Lunges
Bar x 20
30 x 20
40 x 20
50 x 50
60 x 10
70 x 10
80 x 10 x 2
60 x 20 x 2

Squats
40 x 10 x 3

Far grip curls

Chinups
bw x 11

Casshern88

Squats and deadlifts :0 now your just showing off

JJayoo

Lol oh ya those 40kg squats Grrrrrrrrr beastly stuff

Stench Blossoms

Hahahaha did you just do squats to try and impress me??

JJayoo

Well I have noticed that with lunges you aren't opening up the hip at all, not pushing the knee out. So although I find the lunges great I don't want to neglect mobility so I did some very slow paused squats just to see how they felt.

And obviously to impress you petal pants.

Stench Blossoms

JJayoo

Rolling

Superset
Paused bench + flys
(80kg x 10 + 20kg x 10) x 6

Stationary bike 40 mins

JJayoo

Rolling

Chinups
+5 x 9
+10 x 5
+15 x 3
+20 x 2
+30 x 1
+35 x 1
+15 x 5
+10 x 5
BW x 7

Cable Rows

Face pulls

JJayoo

Followed a friends "programme"

BB bench
paused
40 x 10
60 x 10
80 x 5
90 x 5
100 x 5
105 x 1
110 x 1
120 x 1

Touch and go
100 x 10

Drop Set
100 x 10
80 x 7
60 x 10 + 5 assisted

Incline DB Bench + Incline DB fly superset
5 sets

Decline Bench and flat flys superset
3 sets

Side raise/front raise/pushup superset
5 sets

BTN/ side raise superset
3sets

JJayoo

Deadlifts
60 x 5
90 x 5
110 x 5
130 x 5
140 x 3
150 x 3
160 x 5
170 x 1
160 x 5
150 x 5
150 x 5 some fcuk head burst in the door I look over and my back goes hmmm

Band pull aparts
millions