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Thread: thought I.d lost my log book
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02-26-2015, 06:05 AM #1651
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02-26-2015, 07:31 AM #1652
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02-26-2015, 07:42 AM #1653
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Wow JB nice work on the cut....when were you at 220?
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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02-26-2015, 07:50 AM #1654
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02-26-2015, 08:29 AM #1655
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
At least Ive not put so much on this winter so not so much to loose
The 220lb was in May 2011. The graph covers nearly 4 years now, 4 winter bulks and now the 5th spring cut
Every spring I aim for 175lb hopefully with not so much to loose this time I might make it.
This weeks numbers so far
Monday-- Calories-1815, Carbs-163, Fat-61. Protein-156
Tuesday-- Calories-1937, Carbs-121, Fat-74, Protein-185
Wednesday-- Calories-1908, Carbs-132, Fat-43, Protein-178Last edited by jonnyboy44; 02-26-2015 at 08:36 AM.
My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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02-26-2015, 07:25 PM #1656
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02-27-2015, 12:52 PM #1657
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
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02-28-2015, 03:53 AM #1658
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Saturday Morning Legs
Leg Press
working sets 6 pps x10/8/7
Leg Extensions
55k x 15 x 5
rest pause to compete all required reps
Walking Lunges
16 x 3 with 15k DBs
Straight leg deadlifts
40k x 10 x 3 sets
straightleg hyper extensions
3 sets of bodyweight
20 minutes on treadmill
2 minute warm-up
1 minute @ 4.5
1 minute @ 5.5
1 minute @ 6.5
all done 5 times
3 minute warm down
Can feel a Cheat Meal/Re-Feed coming on tonight.Last edited by jonnyboy44; 02-28-2015 at 04:26 AM.
My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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02-28-2015, 05:05 AM #1659
55kg leg extensions Jon after 6 pps leg press sounds like excellent work to me
I do leg extensions but not with anywhere close to 120lb and I find them very hard work ( getting them started is the hard part for me thus I assume same for everyone else? and it gets easier as the leg straightens )
with just a few pounds to go to your target of 175 , I reckon a cheat meal is not a cheat meal, its just a well earned celebration of effort put in thus far☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
/ \
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02-28-2015, 11:01 AM #1660
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03-01-2015, 02:55 AM #1661
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
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03-02-2015, 01:21 AM #1662
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03-02-2015, 12:42 PM #1663
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Monday Evening Chest
Flat Bench Press
40k x 10
60k x 10
80k x 8
90k x 3/3/3/3/3
60k x 15
added 2 extra sets @90k
try sets of 4 next time
Incline Press (smiths)
15 ps x 12
20k ps x 8
25k ps x 8/6/5
DROPSET
25k ps x 6----20k ps x 5----15k ps x 6
Dips 5 x 10
Not very focused tonight, but did add 2 sets on benching.My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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03-03-2015, 01:29 AM #1664
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03-03-2015, 05:15 AM #1665
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03-04-2015, 03:28 AM #1666
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Wednesday Morning Shoulder Pump + Biceps
Smiths Seated OHP / Front and Rear
Upright Rows/Facepull Superset
Front Raises--Reardelt Superset
Side Raises Dropsets
Side cable pulldowns
---------------------------
Seated Preacher Curls
DB Curls--Hammer Curls Superset
Drag Curls Dropset.
Going back up this evening to get some cardio and core work done.My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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03-04-2015, 05:58 AM #1667
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
solid sessions JB....you've been much more consistent of late....great work....Gotta know it helps your golf game
I laugh at the people who say Tiger trained to hard....let's see.......he trained hard and won 14 majors while the rest of them were lazy phuc's who stood around and talked about how training was ruining Tigers game.....While not winning anything......They all might have wanted to take a page out of his book about being an athlete and not a golfer"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-04-2015, 01:29 PM #1668
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
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03-05-2015, 04:21 AM #1669
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03-06-2015, 01:01 PM #1670
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
had a really good swim yesterday morning, however by the afternoon I felt totally drained so filled up with some extra carbs
although I must admit they we not all good carbs unless I can include toffee popcorn.
Golf this morning followed by Back and cardio this evening
Pull-ups Body weight and banded
Yates Rows
Widegrip Lat Pulldowns Front and Back
Chest Supported DB Rows
Seated cable rows
Straightarm Pulldowns
Face Pulls
finished off with 20 minutes treadmill
Look out legs your turn tomorrow.My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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03-06-2015, 03:41 PM #1671
- Join Date: Dec 2012
- Location: Santa Clara, California, United States
- Age: 66
- Posts: 13,001
- Rep Power: 41819
Nice back session JB.,...with those 3 activities in one day I'm sure it would be hard to not eat in a deficit.....lots of calories burned
"You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza
"Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson
"You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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03-07-2015, 03:32 AM #1672
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Thanks Ron Good day doing what I enjoy
Saturday Morning Legs
40k x 10
60k x 10
80k x 5
100k x 5
100k x 5
110k x 3 (think thats a rep PB)
80k x 10
60k x 15
Leg Press
Feet high and wide
3pps x 10/10/10
Leg Extensions 3 x 15
also did a few lunges, some pull-ups and straight leg raises between sets
weight holding steady at 182lb.
EDIT:- just checked back squat was not a rep PB, just equalled it.Last edited by jonnyboy44; 03-07-2015 at 05:16 AM.
My workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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03-07-2015, 03:42 AM #1673
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03-08-2015, 04:40 AM #1674
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Sunday Morning Bis and Tris
EZ Bar Preacher curls @ 40k
Incline DB Curls @ 15k and 10k drop set
Cable curls--Pyramid set up
Straightbar Pushdowns--pyramid set up
CG Bench Press @ 60k
Banch Dips with weight
Overhead rope extensions--pyramid set up
20 minutes on treadmill
1 min walk
5 min @ 6
1 min walk
5 min @ 6
1 min walk
4 min @ 6
1 min @ 6.5
1 min @ 7
cool down
Rest day tomorrow apart from golf/am and work/pmMy workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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03-08-2015, 05:27 AM #1675
Wow ... I can't believe that you weighed nearly 16 stone Jon Great job to be at 13 stone now and already looking lean in your vids ahead of the cut .... you'll be looking ripped on the beach
Awesome day on the bench press with 5 x 3 x 90kg and congrats on equalling the squat PB ... and all while cutting"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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03-10-2015, 04:46 AM #1676
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
Thanks for your support as always Andrew, I actually topped out at 17 stone once in my 40s. Not a pretty site.
Starting a Superset programme for a while.
Each body part twice a week
Chest and Back
Bench Press (smiths)
6 x 10 @ 25k per side
SUPERSET
Pull-ups 6 x 10 BW and Bands
Incline DB Press
5 x 8 @ 17k/20k/22k/25k/25k
SUPERSET
T-Bar Rows
5 x 8 @ 30k/35k/40k/45k/50k
Seated Cable Flyes
5 x 12 @ 20k
SUPERSET
Seated Rows
5 x 12 @ 100k
Dips
4 x to faliure
SUPERSET
Chin-ups
4 x 10 BW and Banded
Pullovers
3 x 12 @ 20k DBs
SUPERSET
Bent over DB Rows
3 x 12 @ 20k
finished of with 15 minutes treadmillMy workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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03-10-2015, 04:54 AM #1677
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03-10-2015, 04:56 AM #1678
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03-10-2015, 05:22 AM #1679
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03-11-2015, 05:04 AM #1680
- Join Date: Apr 2009
- Location: isle of Wight, United Kingdom (Great Britain)
- Age: 62
- Posts: 2,379
- Rep Power: 4801
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.
Wednesday Morning Legs
Squats 8 X 12
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
Leg Extensions--Seated Leg Curls
SUPERSET 10 X 10
10--10
10--10
10--10
10--10
10--10
10--10
10--10
10--10
10--10
final set run the rack
Calf Press
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 SupersetMy workout journal
http://forum.bodybuilding.com/showthread.php?t=148017503&welcome=true
http://www.myfitnesspal.com/food/diary/jonthetrain
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