New Start

JJayoo · 01-09-2010 6:29am

Amazing backflip at the end

JJayoo · 02-09-2010 1:36am

Overhead press
bar x 10
30kg x 10
40kg x 10
50kg x 8
60kg x 5
70kg x 7
60kg x 10

Dumbbell pushpress
40kg x 10

Leg Press 5 crossack squats before every set
100kg x 10
130kg x 10
150kg x 10
180kg x 10
200kg x 10
200kg x 10

Bench
40kg x 10
60kg x 6
80kg x 10
80kg x 10
80kg x 11

Incline Bench
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 4
80kg x 5
50kg x 10
50kg x 10
50kg x 10
50kg x 10

Plate flyes

Barbell rows/dumbell rows

Facepulls

curl/skullcrusher superset

I find incline bench alot more comfortable than flat

JJayoo · 05-09-2010 6:13pm

I am soooooo sunburnt on my shoulders, its sick but anyhow

Chinups

Assist one arm chinups,

Lat pull down with diff handles

Leg press, 6 slow paused crossack squats between each set
100kg x 10
130kg x 10
150kg x 10
180kg x 10
200kg x 10
230kg x 10

cable rows

back raises

Bench, ouch sunburn
40kg x 10
40kg x 7
60kg x 5
80kg x 1
90kg x 1
100kg x 3 felt weird

Flat Dumbbell bench
25kg x 10
30kgx 10
30kg x 10

Incline Bench
60kg x 10
70kg x 10
60kg x 10
60kg x 10

Superset
facepulls/barbell curls/skullcrushers

Wasn't expecting much from this session, had just got off a bus from the airport, and decided to go straight. Had a spare t-shirt, but no shorts, training in pants is horrible, and walking home in them afterwards is about as mank as it comes with all my big sweaty patches.

Not liking the flat bench in GCG, but really like the incline. Pretty sure i can bench more on incline than flat :cool:

JJayoo · 07-09-2010 12:01pm

Incline bench
40kg x 10
50kg x 8
60kg x 5
70kg x 3
80kg x 1
90kg x 1
100kg x 3
90kg x 4
80kg x 8
70kg x 10
60kg x 10

Front Squat
40kg x 10
50kg x 5
60kg x 5
60kg x 5
70kg x 5
80kg x 1

trap deads
60kg x 10
100kg x 5
140kg x 5
160kg x 3
180kg x 2

normal deads
100kg x 5
140kg x 3
160kg x 3
180kg x 2

Lat pull down

facepulls

curl/skull crusher superset

JJayoo · 22-09-2010 11:49pm

Hang cleans
60kg x 3
70kg x 2
80kg x 2

Deadlifts
100kg x 10
140kg x 5
160kg x 3
180kg x 1
200kg x 3 pr
180kg x 8

Natural ham raises

Ham curl machine, managed to get my top stuck in the cable :cool:

Back raises
20kg x 20
20kg x 20

Incline bench

Cable flyes, first time i have ever properly felt my chest working

Tbar rows

Dumbbell rows

Single arm lat pull down

Light over head press

Face pulls

JJayoo · 24-09-2010 12:17am

Mmmmmmm back doms, i heart you deadlifts

JJayoo · 25-09-2010 5:41pm

Speed bench

Superset
Incline bench/dips

jump pushups

Lots of random rows, wish my foam roller wasn't warped:(

Dumbbell pushpress

Dumbbell press
was able to press 40kg without any leg drive thas some kind of pb :rolleyes:

side raises/front raises

Superset
Facepulls/rope pushdowns

Superset
curls/skullcrushers

Choc Yazoo
2 bottles

Bed

Lots of volume, no real leg work

JJayoo · 06-10-2010 1:24pm

Warm up

Back pushups,

Incline Bench
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
60kg x 10
80kg x 7

All of the above felt crap

Plate flyes
15kg x 10
20kg x 10
20kg x 10

Cable flyes, low weight high reps

Overhead press
bar x 20
30kg x 10
40kg x 5
50kg x 5
60kg x 5
70kg x 3
80kg x 1
80kg x 1
80kg x 1

Dropset
80kg x 1
75kg x 1
70kg x 1
65kg x 1
60kg x 2

Dumbbell single shoulder press
25kg x 10
30kg x 5
32.5kg x 5
35kg x 3
40kg x 1 very very hard

Circuit
3 shoulder lifts, random reps

Skull crushers
Used the EZ bar for the 1st time

Fell of my bike and somehow managed to do a handstand, bet it looked cool :cool:

JJayoo · 07-10-2010 12:50am

JJayoo · 10-10-2010 3:14pm

Incline Dumbbell Bench
20kg x 10
30kg x 10
35kg x 10
40kg x 8 Hmmmmm

Flat Bench
60kg x 10
70kg x 10
80kg x 10
90kg x 5

Dips
bw x 10
bw x 10

Plate flyes
15kg x 10
20kg x 10
20kg x 10

Flat bench
40kg x 30
40kg x 30
40kg x 30

Decline situps

Dumbbell pushpress
worked up in singles until
57.5 x 2
40kg x 10

dumbbell press
25kg x 10
25kg x 10

Lots of other random stuff

skull crushers

JJayoo · 12-10-2010 7:25pm

Have reached 15stone, not sure if i am

or

about it, mehh 100kg is the goal
Nothing to report gym wise. Tried deficit deadlifts, got 200kg from 4 inch deficit

JJayoo · 23-10-2010 7:49pm

Deficit Deadlifts, from two 15kg bumper plates
60kg x 10
100kg x 10
120kg x 5
140kg x 5
160kg x 3
180kg x 1
205kg x 1 First time of this height so PB for me yonk

Normal deadlift
180kg x 1
205kg x 4, touch and go deads, up from 200kg x 3, so PB :cool:

Deficit from two 20kg bumper plates
140kg x 5
140kg x 5
140kg x 5

Suitcase deadlifts
60kg x 5
60kg x 10

Lunges

Dumbbell lifts, getting bell from floor into pushpress position

Crossack squats
10kg x 10
15kg x 10
20kg x 10

Remmy · 23-10-2010 9:00pm

tried the single arm dumbell pushpress today man thanks for the suggestion they feel awesome and are great craic!Do you do them strict or with leg drive?

JJayoo · 23-10-2010 9:18pm

well the dumbbell pushpress would always have some leg drive. If doing strict dumbbell press you can always use some leg drive to push past your strict press limit.

One thing i have recently tried is walking while holding a dumbbell at lockout above your head. I could really feel my muscles working while trying to keep the bell stable.

There also get your core working, so win all round

JJayoo · 05-11-2010 12:35am

Sample back workout from TNation
+
Deficit deadlifts from four inches
60kg x 10
80kg x 5
100kg x 5
120kg x 5
140kg x 5
170kg x 1

Deadlifts
180kg x 1
180kg x 2
200kg x 1
200kg x 2
180kg x 1
180kg x 1
180kg x 1

20 second rest between sets
160kg x 5
160kg x 1
160kg x 1
140kg x 5
140kg x 5
140kg x 5
140kg x 5
140kg x 5
160kg x 1
160kg x 1
160kg x 4
140kg x 8

Curls
1 set, light weight lots of reps

JJayoo · 08-11-2010 12:52pm

Bench
40kg x 10
50kg x 5
60kg x 5
70kg x 3
80kg x 3
100kg x 9 PB

Superset
flyes and bench

Front squat

leg machines

DB shoulder press

curls/skullcrusher superset

Jimmy Bottlehead · 08-11-2010 8:33pm

JJayoo wrote: »

Normal deadlift
180kg x 1
205kg x 4, touch and go deads, up from 200kg x 3, so PB :cool:

You ****ing animal. Nice going mate!!

JJayoo · 11-11-2010 2:02pm

Bench
bar x 10
40kg x 10
60kg x 6
80kg x 3
100kg x 2
120kg x 2 PB

Flyes 10kg x 10 reps + 100kg bench x 5

15kg

x 3

Facepulls x loads

cable rows

lat pulldown

Leg Press

Back raises

JJayoo · 16-11-2010 4:01am

Incline bench
Bar x 20
40kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5

Flat Bench
60kg x 5
70kg x 1
80kg x 1
100kg x 1

Dropset
110kg x 3 rep pb with 110kg
100kg x 3
70kg x 10
60kg x 10
two sets Flyes
pushups to failure

Leg press

Walking lunges

Box jumps

Overhead Press
bar x 10
40kg x 10
50kg x 5
60kg x 3
70kg x 1
80kg x 1

Dropset (from what i can remember)
80kg x 1
75kg x 1
70kg x 1
65kgx1
60kg x2
55kg x 3
50kg x3
45kg x 4
40kg x 5
35kg x 5
30kg x 5
25kg x 5
bar x 10

Some more shoulder work

Skull crushers

JJayoo · 17-11-2010 1:52pm

Bench
bar x 10
40kg x 10
60kg x 8
80kg x 2
100kg x 1
110kg x 1
120kg x 1
125kg x 1 PB

decline bench
60kg x 10
70kg x 10
80kg x 10

Deadlifts
60kg x 10
100kg x 5
120kg x 3
140kg x 1
160kg x 1
180kg x 1
200kg x 5 touch and go PB
180kg x 5 paused

deficit
140kg x 5
150kg x 5
160kg x 5

back raises

Messing on the hack squat machine

Tricep/curl superset

sexwolf · 17-11-2010 7:23pm

great lifting!!! any vids?

JJayoo · 18-11-2010 12:28am

Thanks sexwolf

I have a few videos from about 6months ago on youtube, and now i have a good few on my phone, but I can't get them onto the computer

need to find a laptop with bluetooth.

JJayoo · 25-11-2010 12:43am

Warmup
DB bench with twist
Flyes

Decline smith machine bench, not locking out
3 sets x 20 reps

DB Bench with twist
20kg x 10
25kg x 10
25kg x 10

Incline Bench, 1 second pause at bottom, bar two inches of chest
40kg x 10
50kg x 10
60kg x 10
70kg x 8

Floor Press
60kg x 10
70kg x 10
80kg x 5
90kg x 5
100kg x 1
60kg x 10

Decline single arm dumbbell bench
30kg x 6
20kg x 10

Superset
side raises/rear delt things

Superset
Tricep pushdowns/Grip work

JJayoo · 26-11-2010 4:50pm

Gym is so shagging cold

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

Deficit deads
140kg x 5
140kg x 5
150kg x 5
150kg x 5

Leg press

lat pull down

rows

facepulls

rear delt things

Meh

JJayoo · 26-11-2010 11:07pm

10 pushups

Bench
100kg x 2
120kg x 1
130kg x 1 PB

Only did 4 reps, and got a PB

JJayoo · 04-12-2010 11:10pm

Morning

Overhead Press
Bar x 10
30 x 10
40kg x 5
50kg x 3
60kg x 3
70kg x 3
80kg x 2

Incline Bench
70kg x 3
80kg x 3
90kg x 3

Flat Bench
90kg x 3
100kg x 3
110kg x 2
70kg x 15
70kg x 15
70kg x 15

Evening
Curls/skullcrushers/facepulls

JJayoo · 06-12-2010 1:09am

squats
40kg x 10
50kg x 10
60kg x 5
70kg x 5
80kg x 5
90kg x 5
90kg x 5

Deadlifts
60kg x 10
100kg x 5
120kg x 5
150kg x 5
160kg x 5
170kg x 5

Ring chinups/shrugs

barbell rows

Hamstring stuff

JJayoo · 08-12-2010 12:32am

Salthill Hotel

Bench
bar x 10
40kg x 10
60kg x 10
80kg x 17

Floor press
40kg x 10
60kg x 10
80kg x 10
90kg x 6
90kg x 6

Shrugs

cable flyes

JJayoo · 14-12-2010 1:59am

Flat Bench
40kg x 10
60kg x 8
80kg x 5
105kg x 3
105kg x 3
105kg x 3
100kg x 4

Incline Bench
60kg x 10
70kg x 5
80kg x 5
80kg x 6
80kg x 7

Dumbbell single shoulder press
25kg x 5
30kg x 5
32.5 x 3

Rolled out my rear delts

Barbell Overhead press
40kg x 10
50kg x 3
60kg x rep every 10 seconds

Shrugs

Rear delts

Curl/skull crusher superset

Flat Bench felt awful weak meh

New Start

Comments