thought I.d lost my log book

[SteveWright1]

excellent work Jonnyboy44
overhead squats looked pretty good on vid (I have tried but my balance is poor on those)

sorry to read about the pain during back squats but you got a tonne of volume in up to 105kg and then leg press afterwards so in terms of growth potential = job was done, in my opinion

2 curry dishes = living the dream
I am partial to Chicken Tikka Masalla and Rogan Josh myself, and even these days can take a small amount of Vindaloo ( if someone orders that dish I can manage a couple of spoonfulls)

[jonnyboy44]

Saturday Morning Legs 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)

[jonnyboy44]

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

Thanks P The chest/back combined is Taking a little longer than Im used to but enjoying the routine. and getting done twice a week. Curry was lush It was so nice going to bed feeling stuffed

excellent work Jonnyboy44
overhead squats looked pretty good on vid (I have tried but my balance is poor on those)

They really work the whole of your core as well as the legs, I use them as part of my warm-up most days

sorry to read about the pain during back squats but you got a tonne of volume in up to 105kg and then leg press afterwards so in terms of growth potential = job was done, in my opinion

I was NEVER going to carry on As soon as I feel any kind of swing or pain in my back .

2 curry dishes = living the dream
I am partial to Chicken Tikka Masalla and Rogan Josh myself, and even these days can take a small amount of Vindaloo ( if someone orders that dish I can manage a couple of spoonfulls)

Im not a lover of real spicy curries, I did forget the Bombay Potatoes though, so there should have been more on the plate.

[jonnyboy44]

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

Cant wait, Working Friday Evening but got that week-end off work so wont miss any of the final round Go Rory
And now Tigers playing, Hope he is not trying to coming back to soon just cause its the Masters. Love watching his golf, but not a lover of the man. But I still wouldnt want to see him embarrass himself.

[fittofattofit]

I love the rack pull-ups and the little flex at the end ... Britain's next Ninja
Great session today with the squats (nm about the 120 you got some great volume in) and really good to see you doing the OH squats ... they really are a challenge to keeping your body upright but they are a great way to warm up before squatting because they force you to get deep and flexible and to get your knees tracking properly. Ab giant set would have been a killer!
Good luck with the golf comp Jon!

[raynerd]

Hard work going down in here Johnny! Big volume and big sessions!

[RT1957]

Nice leg day JB.....I'm not a fan of Tiger as the man either....as far as how he plays.....if he duffs it around like he did at the start of the year.....it'll eat away any guts he has left for the game.....this is a huge stage to fall from

I like the Over head squats....Marius put out a great vid about oly lifts and the guy had the whole class doing over heads in jst a few minutes....




check it out I thought it had great direction for squatting and oly lifting

[mirroroferised]

Overhead squats make me fall over Srs too

Nice work man.

[jonnyboy44]

Lovely morning for a run

http://www.mapmyrun.com/workout/9302...ref_map=%5B%5D


Now I can eat my Easter Egg with a clear conscience

[fittofattofit]

That was a nice 5km run along the foreshore Jon! I might be able to ski or cycle 5km .. wouldn't dream of running it these days

[jonnyboy44]

That was a nice 5km run along the foreshore Jon! I might be able to ski or cycle 5km .. wouldn't dream of running it these days

Thanks Andrew, Hopefully keep adding a little distance each time and get back up to 10k. Break the hour for 10k would be a nice target also.

[jonnyboy44]

Tuesday Afternoon Shoulders and Traps

Seated OHP (smiths)
set @ 10k per side
set @ 12.5k per side
set @ 15k per side
set @ 17.5k per side
set @ 20k per side
set @ 15k per side

Arnie Press
Set of 12.5k
set of 15k
set of 17.5k
set of 17.5k
set of 15k
set of 12.5k


Side DB Raises--Rear Delt Flyes
SUPERSET
10k x 10 x 3 sets
final set 10k.7.5k,5k dropet

Front BB Raises--Upright Rows
SUPERSET
3 sets @ 20k

Busdrivers
20k/15k/10k dropsets x 3

Cable Shrugs
100k x 3 x 15

Behind Back Shrugs (smiths)
25k per sid x 3 sets


Finished of with Intervals on treadmill

Might fit in 9 holes later, now the evenings a getting lighter.
2 days till the MASTERS.

[raynerd]

Wow huge shoulder volume! Great job today!

[RT1957]

Nice day under the bar JB....what are bus drivers???? hitting those shoulder from every angle

Looking forward to the masters myself....Sunday back 9 can't wait.....I just love the 11th 12th and 13th...I actually love the whole course........but it all starts at 11 on Sunday

[jonnyboy44]

Wow huge shoulder volume! Great job today!

Shoulders is my favourite day, no lumpimg about heavy weights. and you can really see the muscles working

Nice day under the bar JB....what are bus drivers???? hitting those shoulder from every angle

Looking forward to the masters myself....Sunday back 9 can't wait.....I just love the 11th 12th and 13th...I actually love the whole course........but it all starts at 11 on Sunday

Already watching some of the preview shows,on the golf channel Tiger seems to be keeping a low profile.

[SteveWright1]

great session Jon
I may try the Smiths for some Seated OHP next session as it may take out the stress on the tendon with the fixed bar path

also wanted to let you know I followed your diet on Monday night
we went for an Indian meal - my wife and sons both enjoy the food also
we had Chicken Tikka starter, Chicken butter Massala and Prawn Madras main courses, with Pillau rice, lemon rice, Garlic and Cheese Naan and a Allo Paratha

I was following my usual WCIIFMM (who cares if it fits my macros) protocol

[DocJekyll]

Wow JB, great work of late. I went back to early March and caught back up. Program looks great. I love the super sets and the volume. Your exercise selections and pairings look well set up. Diet is locked in. Looks like someone is really focused here.

Where are we headed here now?

[mirroroferised]

Strong with volume in here as always. Haven't done arnie's in a long time and might have to add them in after press soon. Good work Jon!!

[jonnyboy44]

great session Jon
I may try the Smiths for some Seated OHP next session as it may take out the stress on the tendon with the fixed bar path
also wanted to let you know I followed your diet on Monday night
we went for an Indian meal - my wife and sons both enjoy the food also
we had Chicken Tikka starter, Chicken butter Massala and Prawn Madras main courses, with Pillau rice, lemon rice, Garlic and Cheese Naan and a Allo Paratha
I was following my usual WCIIFMM (who cares if it fits my macros) protocol

Thats the sort of diet I would like to stick with, but we all know where that leads

Wow JB, great work of late. I went back to early March and caught back up. Program looks great. I love the super sets and the volume. Your exercise selections and pairings look well set up. Diet is locked in. Looks like someone is really focused here.
Where are we headed here now?

Same as every spring, loose the weight I put on during the winter, diet back down to 175 and see if I finally look like Bo Flecks or Highso
Sadly Im going to be disappointed again.

Strong with volume in here as always. Haven't done arnie's in a long time and might have to add them in after press soon. Good work Jon!!

I do prefer volume on shoulders day and hitting from all angles

Wednesday Evening Chest and Back

Bench Press(smiths)--Pull-ups BW/Band
SUPERSET
30k per side x 10---10
30k per side x 9/1---6/4
30k per side x 7/3---6/4
30k per side x 6/3/1---5/5
30k per side x 6/2/2---5/5
30k per side x 6/2/2---5/5
Bench sets completed rest/pause
wont be going any heavier on theses for a while


DB Incline Press---T-Bar Rows
SUPERSET
27.5k x 6---55k x 10
25k x 9---55k x 8
25k x 9---55k x 8
25k x 8---55k x 7
the flat bench took it out of me so dropped weight on DBs
T-Bar is now at top weight for working sets


Seated Cable Flyes---Closegrip Pulldowns(machine)
SUPERSET
22.5k x 10---130 x 10
22.5k x 10---140 x 10
22.5k x 8---150 x 10



DB Rows---Dips
SUPERSET
25k x 10---9
25k x 9---9
25k x 8---6
these all felt hard


Decline Bench(smiths)---Facepulls
SUPERSET
25k per side x 10---55k x 10
25k per side x 10---55k x 10
25k per side x 10---55k x 10
take the declines up to 30k next time

[DocJekyll]

Sadly Im going to be disappointed again.

I do prefer volume on shoulders day and hitting from all angles

Aw, i doubt that! Keep pressing; your phenomenal work.


Seems to me like you enjoy volume on ALL days.

[MooseTequila]

DB Incline Press---T-Bar Rows
SUPERSET
27.5k x 6---55k x 10
25k x 9---55k x 8
25k x 9---55k x 8
25k x 8---55k x 7

I like the looks of this, DB press is tough to start with, but SS with rows, great compound upper body pump!

[RT1957]

JB has got the push pull down....love your WO's another volume junkie.....I like volume

[raynerd]

Crazy chest and back volume! Great workout Johny, had your body contstantly pushing and pulling that whole session!

[jonnyboy44]

Aw, i doubt that! Keep pressing; your phenomenal work.
Seems to me like you enjoy volume on ALL days.

One more week of this then add weight and reduce reps for a while

DB Incline Press---T-Bar Rows
SUPERSET
27.5k x 6---55k x 10
25k x 9---55k x 8
25k x 9---55k x 8
25k x 8---55k x 7

I like the looks of this, DB press is tough to start with, but SS with rows, great compound upper body pump!

Supersets is the best way of getting the volume in.

JB has got the push pull down....love your WO's another volume junkie.....I like volume

Crazy chest and back volume! Great workout Johny, had your body contstantly pushing and pulling that whole session!

The chest / back day is a killer. in a good way. maybe a bit to much volume for this old boy. feeling it today.

Today my head ruled my body. Should have taken a rest day, but as im not getting to the gym tomorrow and maybe not Saturday
decided to go. got it done. but did not enjoy it.

Squats
40k x 8
60k x 8
80k x 5
90k x 4
100k x 1 attempted to go for another and ended up on safeties.
80k x 5
80k x 4
80k x 4
60k x 10
60k x 10


Leg Press
2 pps x 10
3 pps x 10
4 pps x 10
5 pps x 10 all these a bit shallow


CARDIO not going to happen
Home to eat and watch some golf

[DocJekyll]

yep, now there's a bad combo. When your head out rules our body and it's leg day on top of it............... makes for a very unpleasant trip to the gym.


Good for you gett'n it done! Go rest now and press on for the next session.

[raynerd]

Incredible volume Johny! A zillion squats and leg presses later I believe your head won! Awesome work

[jonnyboy44]

yep, now there's a bad combo. When your head out rules our body and it's leg day on top of it............... makes for a very unpleasant trip to the gym.
Good for you gett'n it done! Go rest now and press on for the next session.

Incredible volume Johny! A zillion squats and leg presses later I believe your head won! Awesome work

Going to listen to my head next time, Felt like crap for 2 days,

Still Friday was the first day of my spring holiday. So Ive spent 3 days playing golf and 3 evenings watching golf, Fantastic Masters, well done Jordan Spieth what a talent, Felt so sorry for Justin Rose.

Back in the gym tomorrow.

[RT1957]

Missed the squat session....great work good to hear you got a few rounds in....the iron will be waiting.....Rose played fantastic....Spieth was just on another planet this week

[jonnyboy44]

Missed the squat session....great work good to hear you got a few rounds in....the iron will be waiting.....Rose played fantastic....Spieth was just on another planet this week

Cant argue with that


Early morning run in the sun

http://www.mapmyrun.com/workout/942194997

Broke the 10 minute mile average = well happy

[raynerd]

Awesome work on the run Jonny, I should really start some sort of cardio one day.