thought I.d lost my log book

[jonnyboy44]

Nice volume on the last three sessions Jon .... Really looking good with all those 80kg bench presses and those preacher curls are strong.
Good work on the deads as well
Mirin' that consistency with the diet (even if you did stop at Maccas for lunch )

Im enjoying what im doing at the moment,still loosing some weight But I dont think iv got enough muscle mass yet to get a good muscular look. And i dont want to get too light, no lower than 180lb.

[jonnyboy44]

Saturdays Chest and Bi Work

Flat Bench
82.5k x 4(+2.5k)
82.5k x 4
82.5k x 4
82.5k x 3
82.5k x 3
stay with this weight for now

Incline Bench (smiths)
50k x 5
50k x 5(+1)
50k x 5(+1)
50k x 4(+2)
50k x 2
One more week at 50s

Icline Cable Flyes
40 x 5
40 x 5
40 x 5
40 x 4
40 x 2
Leave the weight but up the reps

Dips
8/8/8/7/5
5x8 next week

Pec Dek
70 x 4
70 x 4
70 x 4
70 x 3
70 x 3
no change here

Incline DB Dropset
42lb/32lb/22lb
3 x to faliure
--------------------------------
Bicep Preacher Curls Wt + bar
30k x 4
30k x 4(+1)
30k x 4(+1)
30k x 3
30k x 3(+1)

Incline Alternate Curls
27.5 x 5(+5lb)
27.5 x 5
27.5 x 4
27.5 x 4
27.5 x 4

Hammer Bar Curls wt + Bar
10k x 10
15k x 8
15k x 7
15k x 7
15k x 6
15k x 5

Dropset
Standing Straightbar Cable Curls
80/60/40 x 3 to faliure

High Cable Curls
40 x 3 to faliure

Good Day Today.

[1fatoldman]

All I can say is WOW! You keep inspiring me with the amount of work you do.

[fittofattofit]

Im enjoying what im doing at the moment,still loosing some weight But I dont think iv got enough muscle mass yet to get a good muscular look. And i dont want to get too light, no lower than 180lb.

At your height 180 should be fine ... you're still gaining strength so that means you should be gaining muscle. I suspect that you'll be able to recomp at 180 for a short while and then start a lean bulk

Huge volume in today's session and nice work on bumping the bench

[jonnyboy44]

no change to weight this week, stuck at 184. Damn that Big Mac I had on Thursday,.But the weather has finally warmed up, the sun is out and Ive started running again.
Off to gym later, Shoulders/Abs/Calfs

Sundays Food
Calories----2065
Carbs------183
Fat---------66
Protien-----211

[jonnyboy44]

no change to weight this week, stuck at 184. Damn that Big Mac I had on Thursday,.But the weather has finally warmed up, the sun is out and Ive started running again.
2.5 miles fasted cardio
Off to gym later, Shoulders/Abs/Calfs

Sundays Food
Calories----2065
Carbs------183
Fat---------66
Protien-----211
-----------------------------------------
Back from Gym
Shoulders/Abs

Seated Overhead Press(smiths)
37.5k x 5(+2.5k)
37.5k x 5
37.5k x 5
37.5k x 5
37.5k x 5
40k next week

Upright Rows(wt + bar)
65lb x 5(+5lb)
65lb x 5
65lb x 5
65lb x 5
65lb x 4
70lb next time

Seated Side Raises
10k x 5
10k x 5
10k x 5
10k x 5(+1)
10k x 4

Front BB Raises(wt+ bar)
30lb x 5
30 x 5
30 x 4
30 x 3
30 x 3
keeping the weight the same

Reverse Cable Flyes
40 x 7(+1)
40 x 7(+2)
40 x 5
40 x 4
40 x 5

Superset
Bentover raises/side raises/front raise with twist
7k x 6 x 3(+1k)
----------------------------------------------------
BB Shrugs
110k x 8(+10k)
110k x 6
110k x 6
110k x 6
110k x 6
DBs next session

Behind Back Shrugs(smiths)
60k x 7(+10k)
60k x 6
60k x 6
60k x 6
60k x 6
add another 10k next time
-------------------------------------
Various Ab work including
10 x 5 sets captains chair leg raises
decline crunches
machine crunches
hyperextentions

Rest this afternoon and then off to work at 5pm

Back and Tris tomorrow, Rest day Thursday then off to the mainland Friday for a game of golf.

[DocJekyll]

Im enjoying what im doing at the moment,still loosing some weight But I dont think iv got enough muscle mass yet to get a good muscular look. And i dont want to get too light, no lower than 180lb.

I hear you loud an clear on this brother. I am currently trying to cut some midsection without losing the rest of my hard earned gains.

no change to weight this week, stuck at 184. Damn that Big Mac I had on Thursday,.But the weather has finally warmed up, the sun is out and Ive started running again.
2.5 miles fasted cardio
Off to gym later, Shoulders/Abs/Calfs

Sundays Food
Calories----2065
Carbs------183
Fat---------66
Protien-----211
-----------------------------------------
Back from Gym
Shoulders/Abs

Seated Overhead Press(smiths)
37.5k x 5(+2.5k)
37.5k x 5
37.5k x 5
37.5k x 5
37.5k x 5
40k next week

Upright Rows(wt + bar)
65lb x 5(+5lb)
65lb x 5
65lb x 5
65lb x 5
65lb x 4
70lb next time

Seated Side Raises
10k x 5
10k x 5
10k x 5
10k x 5(+1)
10k x 4

Front BB Raises(wt+ bar)
30lb x 5
30 x 5
30 x 4
30 x 3
30 x 3
keeping the weight the same

Reverse Cable Flyes
40 x 7(+1)
40 x 7(+2)
40 x 5
40 x 4
40 x 5

Superset
Bentover raises/side raises/front raise with twist
7k x 6 x 3(+1k)
----------------------------------------------------
BB Shrugs
110k x 8(+10k)
110k x 6
110k x 6
110k x 6
110k x 6
DBs next session

Behind Back Shrugs(smiths)
60k x 7(+10k)
60k x 6
60k x 6
60k x 6
60k x 6
add another 10k next time
-------------------------------------
Various Ab work including
10 x 5 sets captains chair leg raises
decline crunches
machine crunches
hyperextentions

Rest this afternoon and then off to work at 5pm

Back and Tris tomorrow, Rest day Thursday then off to the mainland Friday for a game of golf.

Dont worry so much about the scale - if everything is on point let the mirror and your body composition be your guide.
The volume you are continuing to punch out is awesome. Keep it up.

[jonnyboy44]

Tuesdays Back and Tris

Deadlift
110k x 4(+10k)
110k x 4
110k x 4
110k x 4
110k x 4
5 reps accross the board next

Bentover rows
72.5k x 5(+2.5k)
72.5k x 4
72.5k x 4
72.5k x 3
72.5k x 3
sticking with this weight until I hit 5 reps

Added seated calf raises in between each set of the Deads and Rows, rather than just sit there

Widegrip/narrowgrip Pulldown Superset
130 x 5/5(+10)
130 x 4/5
130 x 4/4
130 x 4/4
130 x 3/4
stick with 130 next time

Straightarm Pulldowns
150 x 6
150 x 6
150 x 5
150 x 5
150 x 5
stay with 150 but up reps to 6 across the board
----------------------------
Closegrip BP(smiths)
60k x 6(+10k)
60k x 5
60k x 4
60k x 4
60k x 4
no increase next week

Skulls(wt + bar)
40lb x 10
40lb x 10
40lb x 10
40lb x 8
40lb x 6
wont change weight yet

Superset Straightbar/Bench dips
3 x to faliure

No Cardio today

Yesterdays Macros
Calories----1973
Carbs-------184
Fat--------- 57
Protien-----172

[deltpecx]

Added seated calf raises in between each set of the Deads and Rows, rather than just sit there

How long are your rest times between sets?

Nice volume!

[jonnyboy44]

How long are your rest times between sets?

Nice volume!

Moved from deads/rows to calf raises and back with no rest, so that was 8 sets x 12 for calfs @60k
all other sets about a minutes rest with 5 minutes rest between body parts.
Saw an article about optimising time in the gym, another exercise is maybe squats and forearms the idea is the ancillary exercise must not compromise the primary exercise.

[jonnyboy44]

Cardio Day Today
1k swim (40 lengths)

Yesterdays Macros
Calories------1833
Carbs---------159
Fat------------63
Protien-------160
this mornings weight 182.75lb

[fittofattofit]

It looks like you're doing the perfect cut at the moment ... losing around 1 lb per week and bumping your lifts while maintaining that sick volume. Nice bump on the deadlifts .... last week you said you were going to bump to 105kg but you went for the 110kg and nailed it . Strong rowing and skulls as well

[jonnyboy44]

Nice bump on the deadlifts .... last week you said you were going to bump to 105kg but you went for the 110kg and nailed it . Strong rowing and skulls as well

Cheers Andrew, When i added the 2.5k each side they looked pretty sad, so put on 5s and got stuck in. The BB I used for skulls are real old school bars about 17lb so 57lb in total(not kgs) edited post now

[jonnyboy44]

6 MONTH BACK PROGRESS
October 1012

January 2013

April 2013

[jonnyboy44]

6 MONTHS PROGRESS

October 2012

April 2013

[jonnyboy44]

One more random picture from this morning, I need to get some sun on that body.

[fittofattofit]

Great work Jon .... you've added a load of mass in the 6 months. Traps, shoulders, lats and midback are all a lot thicker and your chest and arms are looking big in that MM pose! Keep up your currebt routine and commitment and the change in the 12 months pics will be phenomenal

[jonnyboy44]

Thursday 18th April
Chest/Bis

Flat Bench Press
82.5k x 4
82.5k x 4
82.5k x 4
82.5k x 4(+1)
82.5k x 4(+1)
try 5 x 5 next week

Incline Bench (smiths)
50k x 5
50k x 5
50k x 5
50k x 5(+1)
50k x 4(+2)
bump to 52.5k next week

Incline Cable Flyes
40 x 6(+1)
40 x 6(+1)
40 x 5
40 x 5
40 x 4
hopefully 6 across the board next week

Dips
added BW +10lb
7/7/7/7/7
BW + 20lb next week

Pec Deck
70 x 6(+2)
70 x 5(+1)
70 x 5(+1)
70 x 4(+1)
70 x 4(+1)
80s next week

Incline DB Dropset
42/32/22 x 3 to faliure
gonna try 45/35/25 next time
------------------------------
Ezee Bae Preacher curls
38k x 5/4/3/3/2
No change

Incline DB Curls Alternate
27.5lb x 5
27.5lb x 5
27.5lb x 5(+1)
27.5lb x 5(+1)
27.5lb x 4
6 reps next week

Hammer curl bar/Straight bar Superset
28k/60lb x 3 to faliure

High Cable Curls
40 x 3 to faliure

Yesterdays Macros
Calories---2161
Carbs-----192
Fat--------70
Protien----188
Going to increase Protien to 220 and reduce Carbs to 170 but still aim for 2000 cals per day for a week or 2, see if that will drop the last few lbs then re-evaluate diet at 180lb.

[jonnyboy44]

Saturday 20th April
Shoulders/Abs
Did some Ab work first as Smiths was in use

Seated Overhead Press(smiths)
40k x 5
40k x 5
40k x 4
40k x 4
40k x 4
sticking with 40s for now, change to DBs soon

Standing upright rows(wt + bar)
65 x 6
65 x 5
65 x 5
65 x 5
65 x 5
was gonna bump up to 70s but stuck with 65s with a pause at the top and a slow drop down.
70s next week

Seated Side Raises
10k x 5 x 5
still trying to get all reps on final 2 sets to parallel with a controlled decent. before I up the weight.
next weight in the set is 12.5k thats a 25% increse, wish there was an 11k.

Front BB Raises( Wt + bar)
30 x 5
30 x 5
30 x 5(+1)
30 x 5(+2)
30 x 5(+2)
same here, sticking with this weight and get a pause at the top and a slow decent.

Reverse Cable Flyes
40 x 5
40 x 6
40 x 5
40 x 5
40 x 5

Short of time so missed Traps
finished off with some rope cable crunches

[jonnyboy44]

Monday Morning Weigh-in:- 181.5lb down 2.5lb
upped the protien and lowered carbs last week, seems to be working for the weight loss.
First time in a very long time Ive been below 13 stone.

Saturdays Macros
Calories2430
Carbs167
fat 94
protien238

Sunday was a day of rest as it should be.
Calories2176
Carbs173
fat 76
protien207

Morning Cardio
4k run along the seafront on a lovely sunny morning


Back and Tris later

[fittofattofit]

Beautiful coastline Jon ... you live in a great location, even if the weather has been a bit cold lately just having that environment on your doorstep -- running, walking, playing golf --- is a great incentive to keep fit
Lifting is going really well

[jonnyboy44]

Beautiful coastline Jon ... you live in a great location, even if the weather has been a bit cold lately just having that environment on your doorstep -- running, walking, playing golf --- is a great incentive to keep fit
Lifting is going really well

Cheers Andrew, Best place in Britain.

Mondays Workout
Back/Tris

Deadlift
110k x 5 x 5(+1 on all sets)
try120s next week

Bentover Rows
60k x 5 x 5
Did these on smiths tonight, Rack in use.

Wide grip/Narrow grip pulldowns superset
130k x
-----5/5
(+1)5/5
(+1)5/5(+1)
-----4/5(+1)
-----3/4

Straightarm Pulldowns
150 x 6
150 x 6
150 x 5
150 x 5
150 x 5
no change

Facepulls/chins
x3 to faliure
-------------------------
Did 3 sets of tricep machine pushdowns 180 to faliure
and that was it, felt really drained tonight, weather it was the cardio this morning along with the low carbs or just an off day, We will see.

Todays Diet
Calories---2190
Carbs------165
Fat---------73
Protien-----248

I think a cheat day is in order at the end of the week. Something to look foreward to. No cardio tomorrow, Might finish off tris tomorrow morning then 9 holes in the evening.

[jonnyboy44]

Tuesday 32rd April
Finishing off last nights Tris and added some Abs

Closegrip BP (smiths)
60k x 6 x 5
65s next week

Skulls(+5lb)
45 + bar x 8 x 8

Superset
Rope pulldowns/Rope extentions
3 x to faliure
----------------------------------
Abs
Included:- Crunches, Hanging leg raises, Hip thrusts, Side obliques.

Suns out, off to golf this evening .
Work tomorrow at 4.30am, i hate earlies.

[DocJekyll]

Volume still looks nice and HIGH. Good steady loss of weight - great job.


Fantastic scenery for a run!

[fittofattofit]

Good work on the deads Jon .... 5 x 5 x 110kg is two and a half tons of metal
Those wide grip and narrow grip pull-down supersets and the straight arm pull-downs would have given your lats a great pump

Might finish off tris tomorrow morning then 9 holes in the evening.

Great life you have

[jonnyboy44]

Great life you have

Shame work has to get in the way

[1fatoldman]

Jonny
I hope you don’t mind me asking for some help?
Your trap and back development is Awesome and if I had to pick my worst body part it would be my back.
I exercise at home and have both a rack and a Powertec bench. This week I got the Lat Tower Accessory for the bench, it has both high and low cable attachment.
My workout and the order of the lifts is
Bench- 4 work sets
B O Rows- 4 work sets
O H Press- 2 work sets
Curls- 2 work sets
Lying Tricep Ext- 2 work sets
Inclined H G Press- 2 work sets
Pulldowns- 2 work sets
Barbell Shrug- 2 work sets

Keeping in mind my relative inexperience and also that shoulder arthritis makes it very difficult for me to use a hand grip much wider then shoulder width. What back exercises should I add? Sets and reps? Where should I put them in the workout?

Thanks!
George

[jonnyboy44]

Jonny
I hope you don’t mind me asking for some help?
Your trap and back development is Awesome and if I had to pick my worst body part it would be my back.
I exercise at home and have both a rack and a Powertec bench. This week I got the Lat Tower Accessory for the bench, it has both high and low cable attachment.
My workout and the order of the lifts is
Bench- 4 work sets
B O Rows- 4 work sets
O H Press- 2 work sets
Curls- 2 work sets
Lying Tricep Ext- 2 work sets
Inclined H G Press- 2 work sets
Pulldowns- 2 work sets
Barbell Shrug- 2 work sets

Keeping in mind my relative inexperience and also that shoulder arthritis makes it very difficult for me to use a hand grip much wider then shoulder width. What back exercises should I add? Sets and reps? Where should I put them in the workout?

Thanks!
George

Hi George

Thanks for the compliments, he says modestley,
Im only a novice like you but my advice is , Youve got the Bentover rows in there which are a good heavy back exercise, Add in a narrow grip pulldown and straight arm pulldowns, then do your shrugs after shoulders. Mix up high rep 12/15 reps light with low rep 6/8 heavy alternate weeks. if you can do the behind back shrugs. theyre my favourites. Remember to get that 2 second pause at the top.
I think its a case of trying different exercises to see what you feel works for you.

No gym today but the eldest called in so had to take a £ off him on the golf course. Easy money, even if i had to give him 14 shots

Still sticking to the diet
Yesterdays numbers
Calories---1860
Carbs------164
Fat---------44
Protien ----236

[jonnyboy44]

thursdays chest and Bicep workout

Flat bench
82.5k x 4
82,5k x 4
82.5k x 4
82.5k x 4
82.5k x 4
was suposed to be 5x5 but didnt happen

Incline Bench(smiths)
52.5k x 4(+2.5k)
52.5k x 3
52.5k x 3
52.5k x 3
52.5k x 2
stick with this weight for now

Incline Cable Flyes
40 x 7(+1)
40 x 7(+1)
40 x 7(+2)
40 x 6(+1)
40 x 5(+1)
50s next time

Dips BW+10k(+5k)
7/7/7/7/7
try 15k next time

Pec Dek
70 x 7(+1)
70 x 7(+2)
70 x 6(+1)
70 x 5(+1)
70 x 4
Incline DB Dropset
42/32/22 x 3 to faliure
----------------------------------
Preacher ezebar curls(bar8k +30)
38k x 5
38k x 5(+1)
38k x 5(+2)
38k x 4(+1)
38k x 2

Incline Alternate Curls
27lb x 6
27lb x 4
27lb x 3
dropped to 22lb x 6

High Cable Curls 40 x 3 to faliure

that was that for today.

Yesterdays macros
Calories--1704
Carbs-----133
Fat--------46
Protien---187
all numbers a little low yesterday, but still ate well.

[jonnyboy44]

3 days with no workouts OMG.
Planned to goon Friday but my youngest was off school with sciveitus. So had to stay and look after him whilst wife went to work.

Saturday I had my Reefed/Cheat day/Binge what ever you want to call it.
Calories---3799
Carbs-----416
Fat--------125
Protien----235
Havnt felt that stuffed for months, Not been on the scales for 2 days

Sunday back on the wagon, felt stuffed all day though
Calories1176
Carbs92
Fat25
Protien157
--------------------------------------------------------------
Monday back in the gym
Shoulders/Traps/Abs

Machine overhead Press(new)
90 x 5
100 x 5
110 x 5
120 x 5
120 x 5
120 x 4
This is more like a DB Press movement
work at 120 for a few weeks then change to DBs

Upright Rows (wt + bar)
70 x 5(+5lb)
70 x 4
70 x 4
70 x 3
70 x 3

Seated Side Raises
10k x 5 x 5
Trying to pause at the top and contro lthe decent

Front BB Raises(wt + bar)
35lb x 5
35lb x 5
35lb x 4
35lb x 3
35lb x 3
same as above pause at the top and slow decent.

Reverse cable Flyes
Used a diferent cable station tonight (old school) so could not compare workouts just did 3 x to faliure at about 40lb

Superset
Bentover side raises/side raises/front raise
7k x 3 to faliure
-----------------------------------------------------------------------------------
BB Shrugs
110k x 8
110k x 8(+2)
110k x 6
110k x 6
110k x 5

Behind back smiths shrugs
60k x 8(+1)
60k x 8(+2)
60k x 7(+1)
60k x 6
60k x 6(+1)
------------------------------------------------------------------------------------
Abs
5 x 10 decline crunches
3 x 20 hip thrusts
Swiss Ball Planks

Back and Tris tomorrow.