'I dont want to be big, I just want to get toned!' -Jamie & Zuoi's double log

[jamie93]

you eating enough brah? get dem prs on OHP

[Zuoi]

you eating enough brah? get dem prs on OHP

Barely eaten today getting on it now. This session was dedicated to your favorite exercises <3

[jamie93]

Barely eaten today getting on it now. This session was dedicated to your favorite exercises <3

just realised man - thank you.

although you need some speed deadlifts and cable lat raises instead of db

[Teenwolf2]

I may be mistaken, but I think you need a higher workloadon you ohp. Even though you just got back, I reckon you would benefit from some sets across and just some good old linear progression

[jamie93]

I may be mistaken, but I think you need a higher workloadon you ohp. Even though you just got back, I reckon you would benefit from some sets across and just some good old linear progression

What I used to do is work up to a max one week (one working set only) and call it a day, and then the following week drop the weight slightly and get 2 sets of like 2 or 3 reps, and then the next week go for a max at higher weight. seemed to work for me

[Zuoi]

I may be mistaken, but I think you need a higher workloadon you ohp. Even though you just got back, I reckon you would benefit from some sets across and just some good old linear progression

What I used to do is work up to a max one week (one working set only) and call it a day, and then the following week drop the weight slightly and get 2 sets of like 2 or 3 reps, and then the next week go for a max at higher weight. seemed to work for me

yeah atm im just going with it to be honest, still trying to get into the habit of lifting so doing what I think will be fun for the time being. Obviouslly its a really ****ty approach, but its getting me back to do some training

[Zuoi]

haven't updated in a little while as its end of term and been up to a lot of stuff (handing in projects, packing up my room, organising next year's house...)

Anyway nothing major in terms of lifting has been going on, today I did some clean and jerks to see where I am more or less and managed to clean 80kg but miss both jerks in front. Other than that I did some accessory work (rows and pullups) and looking to go again tomorrow and do chest/shoulders/arms.


Also from September (start of 2nd year) I am looking at starting MMA with a friend, so most likely I will do that + 2 lifting sessions a week. More updates to come soon

[jamie93]

mma is cool. inb4 ufcsanta

edit: Josef Rakich just repped me. Cheers brah!

[LankedOut]

Only been raped by josef rakich 2-3 times

[Zuoi]

Friday 15st June

weight (kgs) x reps


Bench

70kg 3 sets of 6 (154 lbs)


Guillotine Press

50kg 3 sets of 10 (110 lbs)


Cable Crossovers

?kg 2 sets of 15-20 reps


Bicep work

?kg 4 sets of 6-10 reps


Duration: 45 minutes
Workout rating: 8/10

Notes:

-Really light to ease back into things, havent directly trained these muscle groups in a loooong time

-Was meant to be full chest and arms workout but I am currently so unfit that I felt like death after the chest work, pool is open so need to go swim for cardio + get some sun for aesthetics

-Im back home (Spain) which means no more olympic lifting so going to focus on athleticism + aestheticism for a while.

-Going to be training 3 days a week divided as chest and arms, legs and core, back and shoulders. Size doesnt matter to me too much so hitting 1ce a week will be more than enough to maintain if not make some gains while trying to get lean.

mma is cool. inb4 ufcsanta

edit: Josef Rakich just repped me. Cheers brah!

half way through the workout when I was thinking "I really cant be phucked" i thought of you (strong no homo)

Only been raped by josef rakich 2-3 times

who is this Josef? (notsrs)

[jamie93]

myron proposed split

Thanks for using me as motivation bro. Imagine I am there calling you a ******* and saying 'light weight' to get dat last rep of OHP, and then we can go get choco milk from mercadona (no homo)

who is this Josef?

Josef is this ripped aesthetic kunt

[Zuoi]

wasnt able to train today gym was closed for an unknown reason.

Legs and core will have to wait until tomorrow.

[jamie93]

wasnt able to train today gym was closed for an unknown reason.

Legs and core will have to wait until tomorrow.

why haven't you documented your midnight swim

[Zuoi]

Monday 18th June

weight (kgs) x reps


Front Squat

80kg 2 sets of 4 (176 lbs)
50kg 1 sets of 10 (110 lbs)


Leg curls

50kg 2 sets of 15 (110 lbs)



Duration: 25 minutes
Workout rating: 8/10

Notes:

-Short workout, but short rests and it did my legs pretty well. Havent recorded the ramp up weights but it pretty much went 40>50>60>70>80>80>50 for front squats with barely any rest.

-Loads of stuff to do before interview on wednesday for internship so had to keep it short

why haven't you documented your midnight swim

Because I plan to do it every day. For those unaware, going to swim/run every night at midnight as a form of cardio (only time of day cool enough to do cardio)

[jamie93]

going to swim/run every night at midnight as a form of cardio (only time of day cool enough to do cardio)

jelly (srs)

[jamie93]

Shower+shopping (hypertrophy)

shower gel
2xfull body sponge

Shampoo
*30 second rinse*

peeking pullups (have to shower at gym the whole week, cubicles next to each other)
0x0 (notsureifsrs)


In other news:

-went into waitrose, bishes myron -}
-went into tesco, bishes myron-----} not sure why

also some old grannie mad the stack of tubs fall over and i picked them up. and the indian behind the counter said 'you strong boy, i rercommend these chillies'
i was like ok

[Zuoi]

Shower+shopping (hypertrophy)

shower gel
2xfull body sponge

Shampoo
*30 second rinse*

peeking pullups (have to shower at gym the whole week, cubicles next to each other)
0x0 (notsureifsrs)


In other news:

-went into waitrose, bishes myron -}
-went into tesco, bishes myron-----} not sure why

also some old grannie mad the stack of tubs fall over and i picked them up. and the indian behind the counter said 'you strong boy, i rercommend these chillies'
i was like ok

10/10 inspirational workout will print and frame and stick it up on my child's bedroom. Can i get it signed by any remote chance?

[jamie93]

10/10 inspirational workout will print and frame and stick it up on my child's bedroom. Can i get it signed by any remote chance?

yes (srs)

[Zuoi]

tWednesday 20th June

weight (kgs) x reps


DB Rows

20x12 (44 lbs)
30x12 (66 lbs)
38x8 (84 lbs)
46x15 (101 lbs)


Pullups

BWx8 (207 lbs)
+10x6 (229 lbs)
+10x4 (229 lbs)


OHP

30x10 (66 lbs)
50x5 (110 lbs)
55x5 (121 lbs)
30 second rest
30x16 (66 lbs)



Duration: 1 hour 00 minutes
Workout rating: 8.5/10

Notes:

-Good workout getting back to heavy-ish weights.

-Had an interview today (wednesday) and got accepted into an internship for two months over summer

[jamie93]

very impressive high volume rows and grats on the internship

[Teenwolf2]

Strong rows big boi.

Jamie that story had me loling hard, I am pretty sure I know why the bishes were mirin

Why you guys no check out my log no more?

[Zuoi]

Strong rows big boi.

Jamie that story had me loling hard, I am pretty sure I know why the bishes were mirin

Why you guys no check out my log no more?

But in all seriousness will do as soon as I get back from holiday leaving tomorrow morning and coming back on Tuesday mid day, then ill check everyone's logs ive been slacking on

[jamie93]

I am going on holiday too! Leaving tomorrow morning at 2am.. lol.. may as well call it tonight. 3 hours sleep here i come! Off to sunny Greece. Well it is a Greek island, not Greece itself. Should be great! I am not exactly in perfect beach shape but it is what it is.

I will check your log out now teeny, but its an official goodbye from Jamie for a week because I have a feeling I won't want to update at 2am tomorrow morning! (inb4 I do)

[jamie93]

Told you I couldn't help it.

I present to the followers of this log, an amazing chillout dubstep+dnb mix. It is exceptional (srs). Enjoy and see you in a week.

[Zuoi]

Just got back from holidays, was very nice chilling but now back to work and training.

Going in a bit to do front squats, deadlifts and OHP!

[Zuoi]

Just got back from holidays, was very nice chilling but now back to work and training.

Going in a bit to do front squats, deadlifts and OHP!

Tuesday 26th June

weight (kgs) x reps


Deadlift

110x3 (242 lbs)
110x3 (242 lbs)
110x3 (242 lbs)


Front Squat

80x3 (176 lbs)
85x3 (187 lbs)
90x3 (198 lbs)


OHP

40kg 4x5 (88 lbs)


Lateral raises and V situps (2 sets each)


Duration: 1 hour 00 minutes
Workout rating: 9/10

Notes:

-Slow OHP with 3 second pause at the bottom - my upper back needs work more and it also activates my shoulders nicely.

-Got called today about work, starting next Monday until August 31st, full time Mon - Fri working on 3D modelling. Finish at 6:30 erryday.

-With this schedule definitely going to look around tomorrow/day after for a gym with a squat rack and hopefully with bumpers and platforms.

[Teenwolf2]

Damn good front squats. If you want upper back work on ohp, when you lockout hold the position for around 4 seconds. Tip straight from Bill Starr

[Zuoi]

Damn good front squats. If you want upper back work on ohp, when you lockout hold the position for around 4 seconds. Tip straight from Bill Starr

forgot to add that, it meant to say 3 seconds at the bottom and at the top. My biggst problem in snatches though is the bottom position balance so ill hve to throw in some overhead squats

[Zuoi]

Friday 29th June

weight (kgs) x reps


Squat

90x6 (198 lbs)
90x6 (198 lbs)

awkward as **** destroys my back unracking


Seated OHP

50x10 (110 lbs)
50x8 (110 lbs)


Lateral Rises

3 sets


Front Rises

2 sets


Rear delt Rises

2 sets


Weighted Crunches thing pulling weight down from pulley

2 sets


Side Bends

2 sets



Duration: 1 hour 00 minutes
Workout rating: 8/10

Notes:

-No luck finding weightlifting gym near here as there aren't any.

-Only thing near here is a crossfit gym 10 minutes drive away from work but its like 90 euros per month, going to give them a call and ask if I can use their equipment at a cheaper rate without all the bull**** they offer as it turns out I have less money than I thought. Otherwise i might even scrap the bottom of my account and just do crossfit just to be able to do oly and proper squats for a bit lol

[Teenwolf2]

Fuk euros man, the Australian dollar is safe as houses. And my garage gym is zero currency every month

How'd the squats feel?