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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

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Alf Veedersane

JJayoo wrote: »

Rolling

BB Bench
60 x 10
70 x 10
80 x 5
90 x 5
100 x 10
110 x 5
115 x 3
100 x 9
100 x 8

Paused Bench
100 x 4 x 6 Super setted in between my squat warm up sets

Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 6
110 x 3
120 x 1
130 x 1
140 x 1
100 x 6 x 3
110 x 3
80 x 10
60 x 10

DB OHP
30 x 12 x 3

BB OHP
50 x 10
60 x 10
70 x 5 x 2
60 x 10

Side raises
3 drop sets

How were the squats?

JJayoo

Awkward but moving in the right direction

JJayoo

5kg strawberry protein + 500ml Omega 3 = 73.23 euro

JJayoo

Ordered some quest bars nom

Rolling

BB OH Press
30 x 15
40 x 10
50 x 10
60 x 10
70 x 5
75 x 6 hmmm
80 x 3
60 x 10
60 x 8
50 x 10 x 2

BTN OHP
40 x 3 sets

Smith BTN
something x something for 5 sets

Front raises-been a long time#
10kg x 15 x 3

Side raises
10kg x 15 x 3

Flys
20kg x loads for 3 sets

Dips
3 sets of fatigue

Side bends which I like
3 sets

Did leg rolling between all sets and a few sets of squats randomly. Gonna squat everytime I train until it feels like home.

JJayoo

Sh1tty rolling, gym has no rollers

Chins
BW x 5
+10 x 5
+ 15 x 5
+ 20 x 3
+ 26 x 1
+30 x 1

One arm pull down thing x lots

DB Rows
40 x 15
45 x 10
50 x 10 x 2

Band pull aparts

reverse flys

few curls

saw a pretty girl in the gym doing dips/chis/squats/curls love her a bit

JJayoo

All the glute rolling

Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 5
110 x 3
120 x 1
130 x 1
140 x 1
100 x 10
110 x 5
60 x 10

Reverse Lunges
70 x 10
80 x 10
90 x 10
100 x 10 x 3

Leg extensions

JJayoo

Lots of cardio

Rolling

Squats
40 x 10
60 x 10
70 x 10
80 x 5
90 x 5
100 x 11
120 x 1
130 x 1
100 x 7 x 5

Curls x 5 sets

Left knee feels weird

JJayoo

Lots of Rolling
BB Bench
60 x 10
80 x 10
90 x 5
100 x 12
110 x 6
120 x 3
130 x 1 very hard
100 x 8
80 x 10 paused, very very hard

DB Floor press
30 x lots x 3 sets

Incline flys
25kg x 10 x 3 sets

DB shoulder press
30kg x 12 x 3

Side raises/front raises

Dips
1 set = 24

Alf Veedersane

JJayoo wrote: »

Lots of Rolling
BB Bench
60 x 10
80 x 10
90 x 5
100 x 12
110 x 6
120 x 3
130 x 1 very hard
100 x 8
80 x 10 paused, very very hard

DB Floor press
30 x lots x 3 sets

Incline flys
25kg x 10 x 3 sets

DB shoulder press
30kg x 12 x 3

Side raises/front raises

Dips
1 set = 24

Colour me impressed.

JJayoo

You Mirin brah?

https://www.youtube.com/watch?v=o8FD21oAdYU

Alf Veedersane

What a pointless radiator.

JJayoo

160 x 5
14

Alf Veedersane wrote: »

What a pointless radiator.

It makes a decent shelf :pac:

Rolling

Deadlifts
60 x 10
100 x 5
130 x 5
150 x 5
160 x 3
180 x 1
200 x 1
180 x 3
160 x 5
140 x 10

Chins
BW x 8 x 2
Bw x 6 meh

One arm lat pulldown
3 sets

Machine rows
2 sets

Curls
5 sets

I have eaten 5 quest bars, I am worried about my next trip to the loo.

Alf Veedersane

JJayoo wrote: »

I have eaten 5 quest bars, I am worried about my next trip to the loo.

Always nice to have a PR though

JJayoo

Rolling

BB Bench
60 x 10
80 x 10
100 x 5
110 x 5
120 x 3
100 x 10
100 x 7
80 x 10

DB Bench
40 x 10
40 x 8

Incline flys
25 x 12 x 3

DB shoulder press
30 x 10
35 x 5
40 x 5
45 x 5
50 x 5

side raises

JJayoo

102.5 x 9 Bench

JJayoo

So much lower body mobility/rolling, painful amount

Squats
40 x 10
50 x 10
60 x 10
70 x 5
80 x 5
90 x 5
100 x 5 x 5

Reverse Lunges
60 x 20
70 x 10
80 x 10
90 x 10

Bw x 30 x 3

Curls
5 sets

Think my rolling is too harsh

JJayoo

Gonna start a modified version of The Ultimate Diet 2.0. Gonna ignore the prescribed workouts and just stick with my split. Have all the cals/protein/carbs/fats worked out but will prob change them as I go along depending on my stats.

I have been eating low carb over the last 2 days so this morning weight is down from 14.4 on Friday

Morning weight 13 stone 13.8
Cals 1650
Protein 250
carbs 50
fat 50

will edit later

Rolling

Bench
60 x 10
80 x 10
90 x 5
100 x 8 x 2
100 x 7
80 x 10 paused x 2

Incline DBs Flys/decline bench superset
22.5 x 10 + 60 x 10 x 3

Few situps

BB OH Press
30 x 10
40 x 10
50 x 7 not feeling it

DB OHP
30 x 10 x 3

Side raises/front raises
5 sets of each x 10

Lots of lower body rolling

JJayoo

Morning Weight 13 stone 11.6
Cals: 1663
Protein: 224
Carbs: 40
Fat: 58

Rolling
Ring Chins
BW x 10
BW x 7
+ 10 x 5
+15 x 3 x 3
BW x 5 x 5

DB Rows
20 x 15
30 x 10
40 x 15 x 3

BB Rows
50kg x 15 x 3

Shrugs
90 x 20
110 x 20
120 x 15 x 3

Curls
5 sets

Reverse flys

Band Pull Aparts
7 sets

JJayoo

Morning weight 14 stone ? either these fecking quest bars are more than 3g net carbs or else it's just the excess salt I took in.

Rolling

Squats
60 x 10
70 x5
80 x 5
90 x 5
100 x 7
110 x 5
120 x 3
100 x 7

Reverse Lunges
70 x 10
80 x 10
90 x 10
100 x 10

Leg press
5 sets of 20 reps

I am tired

JJayoo

Morning weight 13 stone 11

Going to super value to buy 1200g of carbs

conzy

JJayoo wrote: »

Morning weight 13 stone 11

Going to super value to buy 1200g of carbs

I bought coco pops instead of rice krispies this week, things are getting serious

Alf Veedersane

conzy wrote: »

I bought coco pops instead of rice krispies this week, things are getting serious

JJayoo

2.24 euro for a 750g box of Supervalue brand honey nut cereal, just gonna pour 2 litres of low fat milk into the box and eat it with the lid of my protein shaker.

Also super value have 200g of marshmallows for 1 euro, always thought marshmallow protein bars would be good.

Alf Veedersane

JJayoo wrote: »

always thought marshmallow protein bars would be good.

The rocky road to gainz.

JJayoo

DB Flat bench
30 x 20

Incline
30 x 15

Decline
30 x 15

Incline flys
20 x 15 x 2

Wide Dips 1 set = 15

Lat pulldown
5 sets

Rows
5 sets

Air squats
2 sets of 20

Leg press
5 sets of 25 reps

Curls
3 sets

Triceps
4 sets

Face pulls
3 sets

Band pull aparts
5 sets

Calf raises
2 sets

Shoulder press
27.5 x 15 x 2

20 x 15 x 2

Side raise/front raise superset

Too many carbs now and I feel sicky full

RidleyRider

Where's your vlog!?:P

JJayoo

No one wants to see a vlog of me

JJayoo

Rolling, Damn rear delts were tight

BB Bench, NUIG Benchs and bars are beyond muck
40 x 10
60 x 10
80 x 5
90 x 5
100 x 5
110 x 3
120 x 3
130 x 3
100 x 11

DB Bench
40 x 10 x 3
45 x 5
50 x 5 x 2
50 x 6

Dips
3 sets

Cable flys

DB Shoulder press
30 x 10
40 x 5
45 x 3
50 x 4 x 2
30 x 10 x 3

Side raises/front raises/band pull aparts

Tricep extensions

Kinda messed up my cals and carbs. Meant to eat 6000 with 1200g carbs but at present I am on 8000 cals and 1600 carbs Derp.

Alf Veedersane

Must be happy with that triple!

JJayoo

Alf Veedersane wrote: »

Must be happy with that triple!

Meant to put 130 x 1

but I would have been happy/surprised with a triple, not even gonna edit it, just pretend