thought I.d lost my log book

[jonnyboy44]

/\/\ Great patio workout!

Glad you are feeling better. I noticed you had added a few new routines too

Keep up the good work!

Thanks a lot Not 100% need a good refeed.

Rather you than me, it was snowing and sleeting in So'ton this morning. Wouldn't have wanted to work outside in it. Good news about feeling better anyway.

Cheers mate

[jonnyboy44]

gratz.

It's always great to see people blast through their plateaus. Also agreed, most plateaus are mental. Weight lifting is a lot more involved than just picking up heavy weights. It's alot of positive energy and will power as well.

Thanks for looking in, but so envious of the weights you lift

[jonnyboy44]

^^^^^ the ultimate yardio!
Great whole body workout

Couldnt do it for a living, Happy being a train driver.

[fittofattofit]

Couldnt do it for a living, Happy being a train driver.

Do they have a train on the Isle of Wight?

[jonnyboy44]

Sunday 10th Feb
Week 6 Day 1
Chest/tris
10/12 reps

Bench Press
65k x 12--- (+5k)
67.5k x 12- -(+7.5k)
67.5k x 9----(+7,5k)
67.5k x 8/3--(+7.5k)

Incline BB Press (+2.5k)
47.5 x 9
47.5 x 7
47.5 x 6/4
Missed the peg when re racking on the final set ended up with the bar sitting in my lap, bit embarasing.

Incline DB Flyes
15k x 12
15k x 9
15k x 9/3

Cable crossovers/peck deck superset
did a couple of light sets as i felt a real lack of energy

Tricep Pushdowns(+10)
110 x 12
110 x 9
110 x 8/3

CG Press Ezebar
45k x 10
45k x 8
45k x 6

Overhead rope extentions
50 x 12 x 3

Really felt so tired when I finished
Neen a serious refeed bring on a day of carbs.

[SteveR40]

Solid day Jon! How are you cycling your carbs?

[deltpecx]

Incline BB Press (+2.5k)
47.5 x 9
47.5 x 7
47.5 x 6/4
Missed the peg when re racking on the final set ended up with the bar sitting in my lap, bit embarasing.

Been there done that...pinned! Yeah it's a bit embarrassing but it happens.

[DocJekyll]

Looks like the weight is going up.

Keep it up.

How's the diet?

[jonnyboy44]

Been there done that...pinned! Yeah it's a bit embarrassing but it happens.

will ask someone to sot me next time

Solid day Jon! How are you cycling your carbs?

Not so much carb cycling. Just lost a bit of weight in the past week due to a slight illness and feel like I need a refuel to get the energy up.

Do they have a train on the Isle of Wight?

only 8 miles, they are old london underground trains built in 1938.

Looks like the weight is going up.
Keep it up.
How's the diet?

Bit of a unintended diet after the tooth abcess and then the flu ive lost 7lb in 2 weeks, but also feel very flat.

[jonnyboy44]

Monday 11 Feb
Week 6 Day 2
Back/Bicep
10/12 rep

Deadlift
60k x 8
100k x 5
120k x 1
120k x 1
125k x 1
working into these slowly


BB Bentover Rows
70k x 10
70k x 9
70k x 7/3

Widegrip Pulldowns
110 x 12
110 x 10
110 x 8/3

Seated Rows
3 x 10
3 x 10
3 x 9/3

Straightarm Pulldowns
120 x 12
130 x 11
130 x 8/3

BB Curls
27.5k x 11
27.5k x 7/3
27.5k x 6-/-20k x 6-- Dropset

Hammer curls
16k x 12
16k x 12
16k x 8

High Cable Curls
40 x 7
30 x 6
20 x 6

First workout i really enjoyed in 2 weeks. Will be spending the afternoon working on the patio again Them concrete blocks wont move themselves.

[DocJekyll]

sucks when that happens. a little food and carbo-drol will rid you of that flat feeling.

[Hot Rose]

Great work out

Teeth are a pain hope you can get it fixed soon, I just had to have a root canal done yesterday so I can relate to what you are going through.

Good luck with the patio project. I know how much work house projects can be.

[jonnyboy44]

Great work out

Teeth are a pain hope you can get it fixed soon, I just had to have a root canal done yesterday so I can relate to what you are going through.

Good luck with the patio project. I know how much work house projects can be.

cheers Rose "Teeth are a pain"

No Gym again today, but I do have a ton of scalpings being delivered this morning so that will have to be barrowed round the back. So that will be a good back workout. Then off to work at 4pm. Theyve just given a dry forecast for the weekend and Im off for 5 days Might get a run in and a game of golf.

[fittofattofit]

Strong work on the rows Jon and good to see the deads getting stronger!
It sounds like you are managing to get a good amount of 'yardio' in as well
Enjoy the 5 day break and try to fit in a few beers as well

[jonnyboy44]

Friday 15th Feb
Legs

Short and sweet Quad session

Squatts
40k x 10
60k x 10
80k x 5 x 3

Leg press
160k x 10 x 3

leg extentions
130 x 10 x 3

Machine Squats
40k x 10
80k x 10
120k x 6

Bodyweight Squatts
3 x 15

Abs
leg raises
20/15/12

Crunches
15/12/10

[jonnyboy44]

Enjoy the 5 day break and try to fit in a few beers as well

Going to watch some Ice Hockey Saturday Night Im sure that will involve alchohol.

[jonnyboy44]

Yesterdays workout
Chest/Tris/ bit of shoulder

Flat Bench
20k x 10
40k x 10
80k x 5
80k x 5
80k x 5/60k x 10

Incline BB
50k x 10
55k x 8
55k x 6

Incline DB Press
20k x 10
22.5k x 6

Lying Cable Flyes
30 x 10
40 x 6
30 x 8/20 x 6

Dips
9/8/6

Tricep Pushdowns
130 x 12/10/9

Overhead rope extentions
40 x 10 x 3

DB Seated Overhead press
20k x 6 x 2

Side raise/front raise/upright rows
superset 6k
3 sets to faliure

[jonnyboy44]

No gym today but a bit more Yardio
Sun is out so off to golf this afternoon, 15 hole open today.

Back bis tomorrow, chance to work on the deadlifts

[fittofattofit]

Going to watch some Ice Hockey Saturday Night Im sure that will involve alchohol.

I love ice hockey ---- 2nd only to Aussie rules as a great spectator sport! Speed and violence

Great work on the benching --- strong flats, inclines and DB work. Huge volume!
Enjoy the yardio and golf!

[DocJekyll]

How was the ice hockey and alchohol?

I am a fan............... of both.

[jonnyboy44]

How was the ice hockey and alchohol?

I am a fan............... of both.

Ice hockey was good. Firt time weve been in a few years. Used to be family season ticket holders when the kid were young. Played a bit for a over30s rec team, trouble was only time we could get ice time was 2230 to midnight on a monday. Both boys played as juniors. Our local team http://wightlinkraiders.com/ used to be very good and won their league most years, but couldnt get promoted to the elite league as the rink was too small. I ended up driving so no alchohol.

[jonnyboy44]

I love ice hockey ---- 2nd only to Aussie rules as a great spectator sport! Speed and violence

Great work on the benching --- strong flats, inclines and DB work. Huge volume!
Enjoy the yardio and golf!

Aussie Rules ???? shorts always look to tight. Love rugy though.

[jonnyboy44]

Monday 18th Feb
Back/Bis
with dropsets
Deadlift
60k x 8
100k x 6----(+1)
120k x 2 ---(+1)
120k x 2--- (+1)
130k x 1--- (pb)
Wont go any heavier until ive got good form and 5 x 120 x 2

BB Bentover Rows
75k x 6
75k x 6
75k x 4/60k x 8

Widegrip Pulldowns
120 x 8
120 x 9
120 x 6/90 x 8/60 x 10

Seated Rows
4 big x 8
4 big x 8
4 big x 6

Straightarm pulldowns
120 x 10
140 x 8
140 x 8
140 x 8/110 x 7/ 80 x 10

Bentover single rows
45 x 8 x 2

Ezeebar Curls
30k x 8
30k x 7
30k x 5 x 2

Hammerbar Curls
18k x 8 x 2

High Cable curls
40 x 9 x 2
40 x 8 /30 x 8/20 x 10

Cable curls superset
60 to faliure
50 to faliure
40 to faliure
30 tofaliure
20 to faliure
Got a great pump on this final set

[DocJekyll]

Loving the drop sets and the intensity!
Nice session

[jonnyboy44]

Loving the drop sets and the intensity!
Nice session

enjoyed tonight. Wifes gone to her sisters for a few days with youngest so was in no hurry to get home

[ljimd]

Loving the drop sets and the intensity!
Nice session

I agree with Doc. Nice w/o jonny.

[fittofattofit]

Nice workout Jon! Plenty of volume and strong effort on those deads and rows. Nice PR and good idea to just work at that deadlift form until you're happy!

[jonnyboy44]

wednesday 20th Feb
Shoulders/traps/calfs
Dropsets

Seated DB Press
32.5k x 10
42.5k x 10
42.5k x 7
42,5k x 5/32k x 4/22k x 4

Side Raises
9k x 8
9k x 8
9k x 6/5k x 6
9k x 6/5k x 6/3k x 6

Front cable raises
40 x 8
40 x 8
40 x 6/20 x 5

Bentover raises
5k x 10
5k x 10
5k x 10/4k x faliure/3k x faliure

Upright Rows
30k x 8
30k x 8
30k x 9/20k x 8
pause at top, slow down

finished off with a superset, side raise /front raise/side raise 5k/4k/3k to faliure

DB Shrugs
40k x 10 x 3
20k x 12

BB Shrugs (smiths)
40k x 10
65k x 10
65k x 10/40k x 10

Seated/Standing Calf Superset
55k x 20/100k x 20
55k x 15/100k x 15
55k x 10-40k x 10-20k x 18/100k x 10-80k x 10-60k x 20

[jonnyboy44]

Thursday 24th feb
Quads only
45 minutes

Squats
20k x 10
40k x 8
60k x 5
80k x 5
90k x 5
90k x 5/60k x 7

Leg Press
180k x 6/8/8/6

Hack squats
25k x 8 x 2

Leg Extentions
140 x 10
150 x 8
150 x 8
150 x 8/120 x 5/80 x 6/40 x 20

lunges
1 x 10 bw

BW Squats right down to ground
10/10/15

No rest in between exercises.

Had to hold the banisters coming down stairs leaving the gym
must find one on a ground floor for legs day
Home to do housework before she gets back from sisters later this afternoon

Tomorrow will catch up on hams and abs that were missed today.

[Lou1se]

Training looks great JB!

Your biceps must have been screaming after Mondays session