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

[jamie93]

Oh hello guise

[Zuoi]

Monday 2rd of July

weight (kgs) x reps


Bench

70kg 1 set of 8 (156 lbs)
80kg 3 sets of 5 (176 lbs)


Deadlifts

work up to
120kg 1 set of 4 (242 lbs)


BB Bicep Curls

2 sets of 12 reps


Duration: 30 minutes
Workout rating: 8/10

Notes:

-First day of work today, messed up timings a bit so was cut short for training.

-Completely run out of places to look for where to squat, last shot now is the Crossfit place 10 minute drive from work. Going to pop in tomorrow after work and check if i can do oly lifting there without having to do the WoDs if not I might just do crossfit for a bit (srs) as my fitness levels atm are the lwest they've been in 3 years and it wouldn't hurt to get a boost (no i wont do kipping pullups)

[Zuoi]

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

How'd the squats feel?

i know bruh but i move around too much to make a house gym viable. on holiday's at my parent's its a flat so no where to build a gym. At uni I move house every year and gym there is only 140 a year.

Squats felt **** + i wasn't wearing oly shoes which made it even worse. See log entry up hurr ^^ for possible solution.

Oh hello guise

Hai guitar brah

[Zuoi]

Program from now on designed by Jamie himself to stop me slacking like a little bitch. he wrote this so I cant let him down.

Monday

Squats (maxing every other week)
Stiff Legged Deads (high rep)
Incline Bench
Dips
Pushdowns

Wednesday

DB Rows
Lat Pulldowns
Shrugs
Curls

Friday

Standing OHP
Deadlifts (Maxing every other week)
Lateral Rises


Sorry for being so **** at updating!

[jamie93]

I hope it works well for you mate..

If I can't lift, the least I can do is help you out

[Zuoi]

I have done 2-3 really quick crossfit workouts this last week but didn't really feel like logging them as I didnt complete the workouts.... anyway:

Saturday 14th of July

weight (kgs) x reps


Deadlift

50x10 (110 lbs)
50x10 (110 lbs)
70x8 (154 lbs)
90x5 (198 lbs)
110x3 (242 lbs)
120x3 (265 lbs)
130x3 (287 lbs)
140x1 (309 lbs)


Standing OHP

30x10 (66 lbs)
30x10 (66 lbs)
50x6 (110 lbs)
60x3 (132 lbs)


Power Clean and Push Press (30 second rest betwen sets)

50x4, 4, 4 (110 lbs)


Lateral Rises

2 sets


Duration: 1 hour 00 minutes
Workout rating: 9.5/10

Notes:

-Good to finally stop ****ing around, didn't really feel like going to the gym but J made me go . Over 300lbs on a deadlift feelsgoodman to do it again but it was deffinetly not my max just though after not going heavy for so long to play it safe and leave it there. Going for at least 150 in 2 weeks time.

-OHP not bad either

[jamie93]

great lifting man

don't add too much stuff. focus on getting your squat and dead and ohp up and week by week the progress will come

[Teenwolf2]

Nice workout plan, looks damn solid. What are your aims?

[Zuoi]

Nice workout plan, looks damn solid. What are your aims?

thats another problem that im having. atm for strength bench around 110 squat i cant say since I cant until im back in uni. It would be nice to get squat to 160 (probably quite easily) by next summer and dead around 180. If i do any clean and jerks then 110-120 would be nice.

Other than strength I guess increase cardio and if i do end up doing MMA, not die from training too much

[Nood]

mind=blown @ u still being alive/logging

last time i was here u were into oly lifting, how has that treated ur explosiveness?

how did u learn to snatch?

[JohnReeRoo]

nice log brah. lifting pretty heavy and look luck with your goals

[Zuoi]

mind=blown @ u still being alive/logging

last time i was here u were into oly lifting, how has that treated ur explosiveness?

how did u learn to snatch?

havent ifted in a few months hence strength is down. I still like oly lifting but being at home for the summer I cant do it cus i got nowhere to.

Explosiveness went up but slacked a lot on the cardio so general fitness levels were a bit meh

Videos from youtube + recording myself and posting them in oly lifting forums

nice log brah. lifting pretty heavy and look luck with your goals

ty, even though i have no goals atm for lifting

[Zuoi]

Tuesday 17th of July

weight (kgs) x reps
On DBs weight = per DB


Incline DB

16x15 (35 lbs)
16x15 (35 lbs)
22x12 (49 lbs)
28x8 (62 lbs)
34x6 (75 lbs)
38x4 (84 lbs)


Dips

BWx10 (212 lbs)
BWx10 (212 lbs)


Tricep pushdowns

2 sets of 10


Core Work

Leg Lifts
Planks
Crunches (see below)


Duration: 45 minutes
Workout rating: 7.5/10

Notes:

-Lower back is a bit messed up think i might have pulled it a little bit as warming up on squats didn't feel right neither did crunches. Sitting on my ass for 9 hours straight at work doesn't help i think im going to go for a half hour walk during lunch breaks just to stretch everything out.

huge inspiration, thanks for the help, glad u log again i couldnt get my pre workout rage and motivation without reading every post in ur log, glad to see u back come visit me sometime brah, cant wait to see some amazing work outs again now u log

^^from rep comment. Wut?

[jamie93]

good job zwee

get 40kg on incline next time (srs)

[Zuoi]

good job zwee

get 40kg on incline next time (srs)

they actually brought in some 40kg DBs, before it used to jump from 38 to 46 but now theres 40s in there too

Also I raged so hard at the gym today when I saw there was a new decline bench station. WHERE THE PHUCK IS MY SQUAT RACK

[jamie93]

they actually brought in some 40kg DBs, before it used to jump from 38 to 46 but now theres 40s in there too

Also I raged so hard at the gym today when I saw there was a new decline bench station. WHERE THE PHUCK IS MY SQUAT RACK

grab the gym chicks and squat them on your shoulders for reps

[Teenwolf2]

Incline DB is insane, holy mawfukkin shiet.

[jamie93]

MTB HIIT

1x1 lap around house - approx 0:59 seconds - new pb

3min rest

1x1 lap around house - approx 1:03

just went all out on those 2 laps tonight, insane leg pump.

[Teenwolf2]

MTB HIIT

1x1 lap around house - approx 0:59 seconds - new pb

3min rest

1x1 lap around house - approx 1:03

just went all out on those 2 laps tonight, insane leg pump.

Wow man, your house sounds massive. How's life?

[jamie93]

Wow man, your house sounds massive. How's life?

Lmao. I mean around the block brah, like, the area around my house

Life is not bad thanks bro. How are you doing?