thought I.d lost my log book

[RT1957]

Great WO JB.....loving those super sets....Push/pull right up my alley

[jonnyboy44]

Wednesday Evening Legs

Squats
40k x 10
60k x 10
70k x 8/8/8/8/8/8/8/8
80k x 5
90k x 3
100k x fail

Leg Press
3 pps x 5
4 pps x 5
5 pps x 5
5.5 pps x 5

Leg extensions--Leg Curls
SUPERSET
8 sets x 10 @ 42k

finished of having a bit of fun

https://youtu.be/OKzbDA2cjs0

https://youtu.be/5g4RxvvxL24

cant get my videos to publish never had a problem before????

weight down to 178lb this morning, just need some sun now fed up looking pale.

[SteveWright1]

92 squat reps before attempting the 100k yesterday Jon
I bet it was nothing more than fatigue from all the earlier work that stopped you getting the 2pps rep

way to punish yourself with the leg press afterwards , reps up to 5.5pps is great work

enjoyed the Oly lifting vids, thanks for sharing - enjoying yourself in the gym is the key to longevity with training for me.

[RT1957]

Gotta be seriously sore after 8 sets of 8 plus all the other squats and leg work....Snatches FTW

[jonnyboy44]

92 squat reps before attempting the 100k yesterday Jon
I bet it was nothing more than fatigue from all the earlier work that stopped you getting the 2pps rep
way to punish yourself with the leg press afterwards , reps up to 5.5pps is great work
enjoyed the Oly lifting vids, thanks for sharing - enjoying yourself in the gym is the key to longevity with training for me.

volume squatting sucks, just fancied testing myself with a little extra weight, At least leg press does not leave you breathless.

Bit late in life to start oly lifting but fun anyway

Gotta be seriously sore after 8 sets of 8 plus all the other squats and leg work....Snatches FTW

legs bit tired last night, Today legs are fried. glad I wont be doing them again until next week
Think my technique need some work on the oly lifts. we had a laugh trying to do them though

[RT1957]

volume squatting sucks, just fancied testing myself with a little extra weight, At least leg press does not leave you breathless.

Bit late in life to start oly lifting but fun anyway



legs bit tired last night, Today legs are fried. glad I wont be doing them again until next week
Think my technique need some work on the oly lifts. we had a laugh trying to do them though

Oldies doing oly lifts can be hazardous.....

I've never tried snatches but of all the lifts in the world its the best test to me for pure power and strength....Done right it's graceful......gotta learn to over head squat from a deadlift.....that's the oldie hazardous part

[jonnyboy44]

Thursday Evening Shoulders and Traps

Seated OHP (smiths)
15k per side x 8 x 5
(45k / 99.2lb total)


Arnie Press---Upright Rows
SUPERSET
7.5k x 15---30k x 10
10k x 12---30k x 10
12.5k x 8---30k x 10
15k x 7---30k x 10
Pyramid the weights on the Arnie Press

Straight DB Press to finish
17.5k to faliure/15k to faliure/12.5k to faliure/10k to faliure

Side Raises--Rear delt raises
SUPERSET
10k x 10--10
10k x 10--10
10k x 10--10
finish off run the rack to faliure
10k / 7.5k / 5k / 2.5k

Front Hammer Raises
3 drop sets
1-k / 7.5k / 5k

Hanging Leg Raises
20 minutes cardio on treadmill to finish

[jonnyboy44]

Was not able to make it to the gym last night and working today so will miss out again, so got up early and out for a run along a deserted beach, hardly surprising at 6am. Only a couple of miles British summer time begins tomorrow so lose an hours sleep this evening.

[RT1957]

Was not able to make it to the gym last night and working today so will miss out again, so got up early and out for a run along a deserted beach, hardly surprising at 6am. Only a couple of miles British summer time begins tomorrow so lose an hours sleep this evening.

Nice Shoulder day.....I dislike the time change....Our brilliant former president Mr Bush(Excuse me while I choke on his name) decided to push it back to early march and out to the end of Nov,.....so we start before the spring equinox and It's dark until 7am when we first change over....Takes me a month to adjust because we use to do it at the end of march or early April and as a kid we didn't change until the end of April....but we keep having these imaginary energy crisis that conveniently come and go

Back to lifitng

[jonnyboy44]

Nice Shoulder day.....I dislike the time change....Our brilliant former president Mr Bush(Excuse me while I choke on his name) decided to push it back to early march and out to the end of Nov,.....so we start before the spring equinox and It's dark until 7am when we first change over....Takes me a month to adjust because we use to do it at the end of march or early April and as a kid we didn't change until the end of April....but we keep having these imaginary energy crisis that conveniently come and go

Back to lifitng

Getting some good definition and vascularity showing now in shoulders and traps as I get leaner, Always wear a vest to train shoulders.
It does throw me out for a few days but I do enjoy the lighter evening though, get some golf in in the evenings now.

[jonnyboy44]

Sunday Morning Chest/Back

Flat Bench (smiths)---Pull-ups BW and Banded
SUPERSET
26.5k per side x 10---10
26.5k per side x 10---5/5
26.5k per side x 10---5/5
26.5k per side x 10---5/5
26.5k per side x 8/2---5/4/1
26.5k per side x 6/3/1---5/3/2
added 1.5k to each side of bench
got a couple of extra BW reps on last 3 sets


T Bar Rows--Incline DB Press
SUPERSET
50k x 9---25k x 9
50k x 9---25k x 9
50k x 9---25k x 9
DROPSET on T-Bar
50k x f/30k x f/15k x f---8 on DB Press to finish
added a rep to each set today


Cable Flyes--Chest Supported DB Rows
SUPERSET
20k x 12--20k x 10
20k x 10--22.5k x 10
20k x 10--22.5k x 10


Closegrip Rows---Dips
SUPERSET
100k x 10--10
100k x 10--10
100k x 10--10


Pullovers--Closegrip Pulldowns
SUPERSET
22k x 10---100k x 12
25k x 8---100k x 8
25k x 8---100k x 8

Bit of a rest then cardio
20 minutes interval training on treadmill

Weight this morning 177.5lb/80.5kg

[fittofattofit]

Down to 178 ... you are looking very lean in those hang snatch vids = not a trace of a spare tyre Nice that you can see the cuts and veins coming in just in time for the beach weather
That is some serious volume you did on the chest and shoulder sessions Jon. Those drop sets on the DB presses and the T bar rows look painful!

[jonnyboy44]

Down to 178 ... you are looking very lean in those hang snatch vids = not a trace of a spare tyre Nice that you can see the cuts and veins coming in just in time for the beach weather
That is some serious volume you did on the chest and shoulder sessions Jon. Those drop sets on the DB presses and the T bar rows look painful!

Thanks Andrew, this routine does take a little longer to work through than I would like Including the cardio nearly 2 hours.
still a lot of loose skin around the mid section but I guess that is just an age thing, loosing the elasticity.

Doing my parental duties this afternoon, my youngest is out there somewhere
first day of British summer time = cold wet and windy



Final score Lost 4-3

[jonnyboy44]

Monday Evening Legs and Abs

Squats
40k x 10
60k x 10
80k x 6/6/6/6/6/6/6/6
60k x 20

Everyone likes a squat Vid---final set
https://youtu.be/-TGY7wEH78g



Leg extensions----Seated Leg Curls
SUPERSET
10 sets of 10
run the rack on the last set

Calf Press
Seated and standing

Leg Raises
Cable crunches

[mirroroferised]

Diet is treating you well Jonny. Looking good in that squat vid as well.

[jonnyboy44]

Diet is treating you well Jonny. Looking good in that squat vid as well.

thanks Mirror, Diet going well, not much longer now though, The high rep squats get the heart rate up for sure.

Tuesday Evening Arms

Straightbar Curls---Skulls
SUPERSET
20k x 12---30k x 12
22k x 12---30k x 12
25k x 12---30k x 12
25k x 12---30k x 12


Hammerbar Curls---Straightbar Pushdowns
SUPERSET
30k x 10----45k x 10
for 4 sets
Straightbar push downs done as 1 and quarter reps


Incline DB Curls---OH Rope Extension
SUPERSET
10k x 10-----35k x 15
curls done 5 count, slow up slow down

Bench Dips
3 sets to faliure
done while being pushed down on shoulders


High Cable Curls
3 sets to faliure @ 20k with drop set on last set( 20.15.10)

Finished of with 20 minutes Interval training on treadmill

[SteveWright1]

Tuesday evening legs? seems like a typo to me based on exercises recorded Jonnyboy

I would have been surprised to see more leg training anyway after another 80 plus squat sesssion on the Monday
good set on the vid by the way

great looking shoulder mass on that vid I noticed, arms also looking pretty pumped , but after 80 plus squats and holding that heavy bar in position the arms and shoulders certainly benefit in addition to the legs, core etc

[Richie71]

Some hard work on those supersets Johnny, must be adding a good cardio effect alongside the lifts.

[fittofattofit]

Monday evening 'Legs', Tuesday evening 'Legs' ... all that work is showing up in the definition in the legs = nice cuts and great calves on show in that vid Looking really comfortable with the squats as well

[jonnyboy44]

Tuesday evening legs? seems like a typo to me based on exercises recorded Jonnyboy

I would have been surprised to see more leg training anyway after another 80 plus squat sesssion on the Monday
good set on the vid by the way

great looking shoulder mass on that vid I noticed, arms also looking pretty pumped , but after 80 plus squats and holding that heavy bar in position the arms and shoulders certainly benefit in addition to the legs, core etc

Total typo Steve Well it is April Fools day?
Cant understand why I can no longer post up vids direct , ot sure whats gone wrong
Never gonna be legs 2 days in a row. But was a good arms sesion.

Some hard work on those supersets Johnny, must be adding a good cardio effect alongside the lifts.

Enjoying the supersets, get a good pump, and alotof work in a short space of time although the Chest/Back day is still taking 1 hour 20 min

Monday evening 'Legs', Tuesday evening 'Legs' ... all that work is showing up in the definition in the legs = nice cuts and great calves on show in that vid Looking really comfortable with the squats as well

Monday Legs YES Tuesday Legs? Oh come on, typo all corrected now to Arms. Should have gone with sets of 8 squats that would have been a better target, and achievable too.

[raynerd]

Subbing in Johnny, just read the first page so far, I will have to catch up on the rest later. Mirin those calves in the squat vid and awesome work on the squat volune and those supersets! Cutting as well I see, think we weighed in the same today!

[jonnyboy44]

Subbing in Johnny, just read the first page so far, I will have to catch up on the rest later. Mirin those calves in the squat vid and awesome work on the squat volune and those supersets! Cutting as well I see, think we weighed in the same today!

Cheers buddy, we may weigh the same buy unfortunately I look nothing like your avi

Fun on the frame tonight

https://youtu.be/EBnuyb-l_Fc


What am I doing wrong my videos wont publish direct im doing
bracket video bracket----bracket /video bracket
Im sure thats what Ive always done

[RT1957]

Maybe lower or upper extremities would be easier....solid work all around....super set master and another volume junkie

Masters coming up....that and the British Open are the 2 I look forward to every year.

[SteveWright1]

https://www.youtube.com/watch?v=EBnu...ature=youtu.be




seems to work for me


maybe when you copied and pasted the link from where you saved it, you accidentally cut off part of the code?
I have done this myself before - I just copy a previous video cut, then remove the bit between brackets and then copy and paste new link between those brackets
but on occasion I have rushed it and ended up removing one of the brackets in addition to the code

[raynerd]

Very cool video on the ladder! That is some Cmoore sh$t going down!

[jonnyboy44]

Very cool video on the ladder! That is some Cmoore sh$t going down!

LoL I dont think Cmoore has anything to worry about. I try to get 1 evening every so often to try new things and just have fun, bit of active rest.

Friday Evening Chest and Back

Flat Bench (smiths)---Pull-ups BW / Banded
SUPERSET
27.5k per side x 10---10
27.5k per side x 10---7/3
27.5k per side x 10---6/4
27.5k per side x 8/2---5/4/1
27.5k per side x 7/3---5/3/2
last 2 sets of Bench rest/pause
getting more BW reps before switching to bands


Incline DB Press---T-Bar Rows (weight excluding bar)
SUPERSET
25k x 10---50k x 10
25k x 10---50k x 10
25k x 8---50k x 10
25k x 7---50k to f/40k to f/30k to f/20k to f
Dropset on final set of T-Bars to faliure


Seated Cable Flyes---Widebar Pulldowns
SUPERSET
20k x 10---104k x 10
20k x 10---104k x 10
20k x 10 R/P---90k x 10
20k x 10 R/P---90k x 10


Chest Supported DB @ 22k---BW Dips
SUPERSET
10--10
10--10
10--10
10--7
Little bit of cheating on the last couple of reps of Rows


Decline Bench Press (smiths)---Closegrip Pulldowns
SUPERSET
20k per side x 12---100k x 10
20k per side x 12---100k x 10
20k per side x 12---100k x 10 ---videoed
20k per side x 9---100k x 7/5 Rest/Pause



finally found away of getting videos up
not the same as I used to

20 minutes interval training on treadmill

that was hard work tonight so thought I would treat myself to a re-feed
Chicken Tikka Masala
Chicken Korma
Pilau Rice
Onion Bhajees
Nan Bread
Bottle of Cider



Finished off with a big bowl of butterscotch Ice Cream

[MooseTequila]

DAYUM! I just got caught up on the last vid's here... the ladder is wicked cool, and I love the superset (great pull downs!)

Now the grub... seeing this right before bed is making me hungry at the wrong point of the day! It is making me look forward to my refeed on Sunday even more though

[jonnyboy44]

DAYUM! I just got caught up on the last vid's here... the ladder is wicked cool, and I love the superset (great pull downs!)

Now the grub... seeing this right before bed is making me hungry at the wrong point of the day! It is making me look forward to my refeed on Sunday even more though

Thanks Moose, sorry for making you hungry just before bed. Evening are my weak point for snacking. thats why I like early shifts at work get to bed by 8pm for a 4.30am start.


just did yesterdays total food numbers for the re-feed and they came out at

Calories----3498
Carbs------407
Fat--------116
Protein-----162

thats double to my daily intake at the moment.

[jonnyboy44]

Saturday Morning Legas and Abs

Squats
bar x 10
40k x 10
60k x 10
80k x 5
85k x 5
90k x 5
95k x 6
100k x 5
105k x 3
wanted to go up kto 120 singles ,
Started to get a pain in my back, around the right kidney area so stopped there


Leg Press
2 pps x 15
3 pps x 15
4 pps x 15 Rest/pause
5 pps x 8


Leg Extensions--Leg Curls
SUPERSET
41k x 10 x 5
Dropset on the last set


Spent 10 minutes playing with Front squats and Overhead squats



Need to get deeper and Start adding a little weight to these


Ab Giant Set
Weighted Crunches 15k-10k-5k dropset
Cable Crunches
Hanging Knee raises
Bicycles
Plank

Finished off with 20 minutes interval Training

Day of rest tomorrow,
Easter Monday, Golf Competition then gym in the evening Shoulders-Traps/
Enjoy the holiday week-end (and the chocolate)

[Plateauplower]

Strong work on that chest and back session. Looking lean. That refeed meal looked phenominal. Keep up the great work!