Lot's of volume in that leg WO.....solid Work JB...That's a lot of work in less than an hour
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Lot's of volume in that leg WO.....solid Work JB...That's a lot of work in less than an hour
Hella volume on that session JB. Have fun getting off the crapper.
:D
[QUOTE=jonnyboy44;1346391321]great way to fit a lot in in a short space of time, the whole lot including warm up and cardio 1.5 hours
not sure how long I can keep it up though, all ok so far
Its something Ive done in the dim distant past. good way of getting the heart rate up to.
[center][size=+2][b]Wednesday Morning Legs[/b][/size]
[b]Squats 8 X 12[/b]
40k x 12
50k x 12
60k x 12
60k x 12
60k x 12
60k x 12
60k x 12
60k x 12
1 minute rest between sets
[b]Leg Extensions--Seated Leg Curls
SUPERSET 10 X 10[/b]
10--10
10--10
10--10
10--10
10--10
10--10
10--10
10--10
10--10
[b]final set run the rack[/b]
[b]Calf Press[/b]
5 sets
finished off with
5 min Row
5 min Bike
5 min treadmill
all done in well under an hour
Not sure if I will get to gym tomorrow as the car is in the garage first thing
dodgy camshaft sensor
If I do its Bis and Tris Superset[/QUOTE]
96 squat reps in about 10 minutes .... that was a great way to get the legs pumping and the heart racing Jon [img]http://www.runemasterstudios.com/graemlins/images/thumbsup.gif[/img]
So are ya dead yet? LOL... thats some serious iron movement!
[QUOTE=RT1957;1346401811]Lot's of volume in that leg WO.....solid Work JB...That's a lot of work in less than an hour[/QUOTE]
Thanks Ron
[QUOTE=baker;1346474121]Hella volume on that session JB. Have fun getting off the crapper.:D[/QUOTE]
LoL, Worse is calf cramps in the night
[QUOTE=fittofattofit;1346577201]96 squat reps in about 10 minutes .... that was a great way to get the legs pumping and the heart racing Jon [img]http://www.runemasterstudios.com/graemlins/images/thumbsup.gif[/img][/QUOTE]
Un racking--squatting-- Re racking took at watch then wait 1 minute took nearer 18/20 minutes in all but yes got the heart rate up
[QUOTE=MooseTequila;1346584931]So are ya dead yet? LOL... thats some serious iron movement![/QUOTE]
Still alive Moose, cheers
[center][size=+2][b]Thursday Morning Bis and Tris[/b][/size]
BB Curls @ 20k and Skullcrushers @ 27k
SUPERSET
5 x 12
DB Hammer Curls @ 10k and Straightbar Pushdowns @ 45k
SUPERSET
5 x 12
regular curls
Straightbar pushdowns done 1 + quarter
Incline Alternate Curls @ 10k and OH Rope press
SUPERSET
3 x 10
curls done with 5 count negative
High Cable Curls @ 20k and Bench Dips
SUPERSET
3 sets to faliure
last set of curls done dropset
Bench Dips done with spotter pushing down on shoulders
Finished of with a circuit of Abs
Crunches
Leg Raises
Bicycles
Plank
Tomorrow evening repeat Chest and Back[/center]
Love to super set arm work....no better way to get a deep arm pump....
[QUOTE=RT1957;1346697311]Love to super set arm work....no better way to get a deep arm pump....[/QUOTE]
just a shame it goes so quick
[center][size=+2][b]Saturday Morning
Chest and Back [/size][/b]
Bench Press (smiths)
6 x 10 @ 25k per side
SUPERSET
Pull-ups 6 x 10 BW and Bands
Incline DB Press
5 x 10 @ 22k
SUPERSET
T-Bar Rows
5 x 10 @ 40k/45k x 4
drop set on last set of both
Seated Cable Flyes
5 x 12 @ 20k
SUPERSET
Seated Rows
5 x 12 @ 100k
Dips
4 x to faliure
SUPERSET
wide grip pulldowns
4 x 10 @ 104k
Pullovers
3 x 12 @ 22.5k DBs
SUPERSET
Bent over DB Rows
3 x 12 @ 22.5k
added 2.5k to both
including warm-up and stretching ittook nearly one and a half hours today.
tried some cardio after, lasted 10 minutes and gave up.
glad tonight is re-feed night with legs tomorrow[/center]
[QUOTE=jonnyboy44;1347219501]
including warm-up and stretching ittook nearly one and a half hours today.
tried some cardio after, lasted 10 minutes and gave up.
glad tonight is re-feed night with legs tomorrow[/center][/QUOTE]
You're a man after my own heart Jon .... tried some cardio but CBF :p
That was a big session anyway and some serious volume on the pressing with the BB bench, DBs and then the dips. Triceps and lats would be burning now
Are you getting much time to golf? I'd have thought the season would be just starting up ahead of Spring
[quote]just a shame it goes so quick[/quote]
It's why they call it chasing the pump....:)
Push Pull.....seems like we're on the same upper body page
Holy crap 96 squat reps in 10 mins?
That's crazy.
[QUOTE=Korr;1347313591]Holy crap 96 squat reps in 10 mins?
That's crazy.[/QUOTE]
bit longer than that with the exercise and racking did the same today and timed it at 17 minutes.
[QUOTE=fittofattofit;1347226481]You're a man after my own heart Jon .... tried some cardio but CBF :p
That was a big session anyway and some serious volume on the pressing with the BB bench, DBs and then the dips. Triceps and lats would be burning now
Are you getting much time to golf? I'd have thought the season would be just starting up ahead of Spring[/QUOTE]
[QUOTE=RT1957;1347242751]It's why they call it chasing the pump....:)
Push Pull.....seems like we're on the same upper body page[/QUOTE]
doing this type of workout takes a little longer than I would like but the other 2 days are quite quick.
[center][size=+2][b]Sunday Morning Legs
Week 1 Day 6[/size][/b]
Squats
8 sets of 12 @ 62.5k
1 minute rest between sets
(total time 17 minutes)
added 2.5k from last time. will add another 2.5k Thursday
Leg Extensions @ 42k--Seated Ham Curls @ 42k
SUPERSET
10 x 10
run the rack on the final set
did drop the weight slightly on the last few sets of Ham Curls to keep form
Standing Calf Press on Smiths
5 sets @ 100k to faliure
Seated Calf press on smiths
5 sets @ 100k to faliure
10 minutes Various Ab Work
Finished off with cardio
5 minutes treadmill
5 minutes bike
5 minutes crosstrainer
5 minutes row
Week 1 day 7 Shoulders and Traps Tomorrow
[/center]
this weeks food diary
Tuesday--1905 calories / 191 protein
Wednesday --1814 calories / 193 protein
Thursday--1726 calories / 172 protein
Friday -- not recorded but a good day
[b]Saturday re-feed day--2602 calories / 197 protein[/b]
Sunday--2025 calories / 187 protein
[center][size=+2][b]Monday evening Shoulders and Traps[/b][/size]
Seated OHP
20k x 10
30k x 6
40k x 6
45k x 6
47.5 x 5/4/4
STRIP SET
47.5k x 5--40k x 4--30k x 4 20k x 7
Upright Rows--Arnie Press
30k x 10---10k x 12
30k x 10---12k x 10
30k x 10---12k x 10
30k x 10---12k x 10
dropset on Arnies
30k x 10---12k / 10k / 7.5k
Lateral Raises @ 7.5k--Bentover Lateral Raises @ 10k
4 sets x 10
5th set run the rack
10k / 7.5k / 5k / 2.5k
Front plate raise @ 20k--DB Shrugs @ 30k
2 sets x 10
3rd set dropset on front plate raises
20k / 15k / 10k / 5k
finished off with 20 minute Treadmill
1 minute 3.5
1 minute 5.5
1 minute 6.5
repeat 5 times
Thats the end of week 1 rest day tomorrow
start all over again on Wednesday with Chest/Back[/center]
[QUOTE=jonnyboy44;1347825891][center][size=+2][b]Monday evening Shoulders and Traps[/b][/size]
Seated OHP
20k x 10
30k x 6
40k x 6
45k x 6
47.5 x 5/4/4
STRIP SET
47.5k x 5--40k x 4--30k x 4 20k x 7
Upright Rows--Arnie Press
30k x 10---10k x 12
30k x 10---12k x 10
30k x 10---12k x 10
30k x 10---12k x 10
dropset on Arnies
30k x 10---12k / 10k / 7.5k
Lateral Raises @ 7.5k--Bentover Lateral Raises @ 10k
4 sets x 10
5th set run the rack
10k / 7.5k / 5k / 2.5k
Front plate raise @ 20k--DB Shrugs @ 30k
2 sets x 10
3rd set dropset on front plate raises
20k / 15k / 10k / 5k
finished off with 20 minute Treadmill
1 minute 3.5
1 minute 5.5
1 minute 6.5
repeat 5 times
Thats the end of week 1 rest day tomorrow
start all over again on Wednesday with Chest/Back[/center][/QUOTE]
Gotta know I love your super sets....strong work JB...Arnold presses....If I had some more DB's they would be part of my program...OK go hit that ball :D
You're doing a great job of sticking to your diet Jon ... averaging 2000 cals per day and being very consistent
Strong work on those seated presses at 47.5kg and greta volume on all those shoulder raises. Delts would have felt nice and tight after that session
[center][size=+2][b]Happy St Patricks Day[/b][/size]
[URL=http://media.photobucket.com/user/alongway99/media/St%20Patricks%20Day%20Animations/Happy%20St%20Patricks%20Day%20Animations/StPatDayP.gif.html][IMG]http://i125.photobucket.com/albums/p68/alongway99/St%20Patricks%20Day%20Animations/Happy%20St%20Patricks%20Day%20Animations/StPatDayP.gif[/IMG][/URL]
No Gym, No Work, Not even any golf, Just Chillin[/center]
[center][size=+2][b]Week 2 Day 1
Wednesday Evening Chest/Back[/b][/size]
Flat Bench Press(smiths)--Pull-ups BW and Banded
SUPERSET
22.5k per side x 10---10
22.5k per side x 10---10
22.5k per side x 10---10
22.5k per side x 10---10
22.5k per side x 10---10
22.5k per side x 10---10
Incline DB Press---T Bar Rows
SUPERSET
22.5k x 12--45k x 12 for 4 sets
Seated Cable Flyes---Seated Cable Rows
SUPERSET
20k x 10---100k x 12 for 4 sets
Dips--Closefrip Pulldowns
SUPERSET
10---150 x 10
10---150 x 10
10--- 150 x 9
Pullovers---Bentover DB Rows
SUPERSET
25k x 10---22k x 10
25k x 10---22k x 10
25k x 10---22k x 10
Add a little to the Flat Bench and T Bar next time
go up 2.5k on the DB Press as well[/center]
-
I am in awe with your super sets. The pump has to be epic.
8 sets of 12 on Squats Jonnyboy
thus 96 squats in a session and only 17 mins to complete them shows some great conditioning in my opinion
Bench supersetted with pull ups sounds like a recipe for well fried shoulders to me, did my 5 sets of 10 today and did not want to be doing anything other than massaging my tri's between sets LOL
Your super set wo's are looking really productive to me...nice push pull WO....
[QUOTE=MooseTequila;1348515371]I am in awe with your super sets. The pump has to be epic.[/QUOTE]
Good way of getting lots of volume in. help burn those calories
[QUOTE=SteveWright1;1348570771]8 sets of 12 on Squats Jonnyboy
thus 96 squats in a session and only 17 mins to complete them shows some great conditioning in my opinion
Bench supersetted with pull ups sounds like a recipe for well fried shoulders to me, did my 5 sets of 10 today and did not want to be doing anything other than massaging my tri's between sets LOL[/QUOTE]
high volume squats gets the heart rate up for sure
The benching not to bad at that weight, When I do them on the smiths I dont lock out, only go three quarters of the way up to keep the pecs engaged try to get video next time.
[QUOTE=RT1957;1348580121]Your super set wo's are looking really productive to me...nice push pull WO....[/QUOTE]
Im Enjoying the new routine, although doing each body part twice a week is only going to be a short term plan at the moment.
[center][size=+2][b]Thursday Evening Legs[/size][/b]
Leg Press---Leg Extension
SUPERSET
2 pps x 12---42k x 10
3 pps x 12---42k x 10
4 pps x 10---42k x 10
4 pps x 10---42k x 10 Rest/pause
4 pps x 10---42k x 10 Rest/pause
Squats
60k x 10 x 3
Seated Ham Curls
41k x 15 x 4
Standing Calf Raises (smiths)
45k per side x 4 sets
Seated Calf Press
80k x 4 sets
Finished off with some weighted Decline sit-ups an d Cable crunches
Bis and Tris with some cardio tomorrow then a week-end rest
well apart from work and hopefully a run.[/center]
[center][size=+2][b]Friday Afternoon Arms[/b][/size]
Widegrip Cable curls--Cable Skulls
SUPERSET
40k x 12--40k x 12
40k x 12--45k x 12
40k x 12--50k x 12
40k x 12--50k x 12
40k x 12--50k x 12
Hammerbar Curls---Straight bar pushdowns
SUPERSET
20k x 12--40k x 12
20k x 12--45k x 12
20k x 12--50k x 12
Incline Alternate DB Curls--OH Rope Extension
SUPERSET
12.5k x 10--35k x 10
12.5k x 10--40k x 10
DROPSET TO FALIURE
12.5k/10k/7.5k/5k ---40k/35k/30k/25k
Closegrip Bench Press
40k x 15
45k x 10
50k x 10
55k x 10
60k x 10
[video]https://youtu.be/hRSUsn3OJPI[/video]
High Cable Curls
3 sets to faliure
Finished the week off with treadmill
1 min @ 3.5
1 min @ 5.5
1 min @ 6.5
repeat 4 times
Final round
1 min @ 3.5
1 min @ 5.5
1 min @ 6.5
1 min @ 7
30 sec @ 7.5
30 sec @ 8
2 min warm down [/center]
After that bicep work you could probably crack walnuts in the crook of your arm :D
[QUOTE=MooseTequila;1348923781]After that bicep work you could probably crack walnuts in the crook of your arm :D[/QUOTE]
well pumped up thats for sure Moose
This weeks calories / [protein in grams]
Monday ---- 1848 / [187]
Tuesday ----1958 / [134]
Wednesday--1595 / [184]
Thursday----1843 / [193]
Friday-------1993 / [175]
Today is a re-feed-- best day of the week. Over 2100 so far today.
Solid leg and arm days....Super set bi's and tri's is the only way to work arms....splitting them just never worked for me......The total arm pump can't be beat
Now go eat :)
You really made those close grip reps look easy (the first 8 anyway), and that was already after you'd done about 15 sets each of biceps/triceps work! Great way to blow up the arms Jon! Really nice looking leg day as well!
[QUOTE=RT1957;1349177471]Solid leg and arm days....Super set bi's and tri's is the only way to work arms....splitting them just never worked for me......The total arm pump can't be beat
Now go eat :)[/QUOTE]
hit 2814 calories by the end of the day oh Yes
[QUOTE=fittofattofit;1349236011]You really made those close grip reps look easy (the first 8 anyway), and that was already after you'd done about 15 sets each of biceps/triceps work! Great way to blow up the arms Jon! Really nice looking leg day as well![/QUOTE]
Usually rep these at 80k freshso happy with 60k for a finisher, More legs tomorrow
[center][size=+2][b]Monday Evening Chest and Back[/b][/size]
Bench Press(smiths)--Pull-ups
SUPERSET
25k per side x 10---10 bw
25k per side x 10---6 bw/4 banded
25k per side x 10--- bw/5 banded
25k per side x 10---4 bw/6 banded
25k per side x 9/2 rest-pause---4 bw/4-2 banded
25k per side x 7/3 rest-pause---4 bw/4-2 banded
2.5k per side added tonight to Bench Press nearly got the 6 x 10
Incline DB Press--T-Bar Rows
SUPERSET
25k x 8---50k x 8
25k x 8---50k x 8
25k x 8---50k x 8
25k x 7---50k x 8/40k x 10/30k x 8
added 2,5k to the DBs dropped reps but felt good
also added 5k to T-Bar
Cable Flyes--Close grip cable Rows
SUPERSET
25k x 8---100k x 12
25k x 8---100k x 10
25k x 8---100k x 10
25k x f/20k x f/15k x f---100k x 10
Little short on time tonight so missed 2 exercises
High rep squats tomorrow evening.[/center]
Crazy super sets going on.
Benching to pull ups in a super set would kill my endurance levels.
Very impressive work.