thought I.d lost my log book

[jonnyboy44]

Just Legs Today

Squats
60k x 8
80k x 5
100k x 3/2/3/3
105k x 2/2/2
110k x 1/1/1
60k x 10/10/10

The thing I was most pleased about today was having the confidence to do these with no spotter
Becoming a real man like Flounder

Single Leg Press/Calf Press
SUPERSET @ 40k
10---20
10---20
10---20


Practice round this afternoon ready for tomorrow.
The weather man all ready said tomorrow is going to be the hottest day of the year

[SteveWright1]

squatting 240lbs plus , must have felt pretty warm today Jonnyboy44

plenty of volume and golf tomorrow, let us hope every shot is right down the middle, you do not need to be zig zagging about after all that leg work today

good luck in the pro am

[fittofattofit]

Nice work Jon ... 100kg for reps and 110kg singles without a spotter

[lunchbreak]

Very nice squatting Jon.

[Flounderbout]

Becoming a real man like Flounder, except I'll also have a chest and shoulders and big arms

Fixed that for ya...

Good work Jonny. Confidence is at least half the battle with squats I reckon. You'll be hitting 3pps in no time.
Good luck with the golf. I think the weatherdude was spot on. Was already scorchio in my gym at 0600...

[jonnyboy44]

Saturday Morning Shoulders and Traps

DB Seated Overhead press
15k x 8
20k x 8
25k x 8
25k x 5
25k x 5

Seated DB Shrugs
30k x 10 x 3

Front BB Raises--Reverse Cable Flyes
SUPERSET
20k x 10---30k x 10
20k x 10---30k x 10
20k x 10---30k x 10

DB Side Raises
10k x 10
10k x 8
10k x 8--7.5k x 7--5k x 7
10k x 7--7.5k x 5--5k x 5

Smiths Shrugs (closegrip)
40k per side x 10/10/10
50k per side x 6/6

Single Arm Shrugs
20k x 8/8

First Day of lifting after 3 days of golf Played rubbish in the Pro-Am Wednesday
But played really well Thursday and Friday Actually played 72 holes over the 3 days. And its been the 3 hottest days of the year
Didnt get much sleep Thursday night as we had the biggest thunder storm I can ever remember seeing.
Went to one of my golf partners sons wedding yesterday So diet for much of this this week has been a little off track. Its been like the good or is it bad old days No gym this morning, feeling a little fragile, and Ive got to go to work this afternoon.

[fittofattofit]

Three hottest days of the year ... was it all of 27ºC

Nice work getting in 72 holes and I assume there was some beverage partaken at the 19th each day. Just count this week as a deload/refeed
Good reppage yesterday = pumping up the delts!

[jonnyboy44]

Three hottest days of the year ... was it all of 27ºC

Ok Andrew, I know we dont know what hot is here, but it was the low 30s, So hot for us

Monday Morning Chest and Bis

Incline Bench Press
40k x 8
60k x 5
70k x 4/4/4

Flat Bench Press
60k x 5
80k x 5/5/5
was hoping for more

had a partner today so Did both of these with the oly bar
So different to using the smiths, in a good way.

Flat DB Flyes
17.5k x 10/10/10

Dips
BW x 8
+10k x 8
+20k x 8
+30k x 3
tried +40k for the first time went down but no way was I going back up.

---------------------------------------------

Drag Curls
30k x 3 sets
new exercise, will be doing more of these

Close Grip Cable Curls
30k x 12/12
40k x 10/10

Rope Hammer Curls
3k x 10/10/10/10

Time to get diet back on track.
weight this morning 183lb continue to maintain (2500 cals) until end of August.
Legs Tomorrow

[fittofattofit]

Nice strong incline and flat benching with the BB Jon .. did you get more pec activation with the BB than the smith? Tris and delts would have been working harder

[mirroroferised]

Good deal on the drag curls I just started them myself. How'd you find them? I did them wrong I found out after lol which explains why I left the gym confused lol I'll have a better update myself in a couple of days.

Strong benching as always in here Jonny.

[doughnutgut]

Anything over a hundo and I beg for a spotter. Pussy issues. Just in case my bra strap snaps in the hole.

Nice benching there for 80 x 5.

[DocJekyll]

Looks good Jon. Keep it up.

[Flounderbout]

Didnt get much sleep Thursday night as we had the biggest thunder storm I can ever remember seeing.

Wasn't it awesome?! Kept me up most of the night too. I can't remember a storm going on for so long.

BP looked good to me, even if you were disappointed with it. Always a bit of a drop changing from one exercise/variation to another I reckon.

[jonnyboy44]

Nice strong incline and flat benching with the BB Jon .. did you get more pec activation with the BB than the smith? Tris and delts would have been working harder

You definitely activate secondary muscle groups more with free weights, but the smiths is good for high rep work.

Good deal on the drag curls I just started them myself. How'd you find them? I did them wrong I found out after lol which explains why I left the gym confused lol I'll have a better update myself in a couple of days.
Strong benching as always in here Jonny.

Drag curls felt good,, take the strain off the forearms.

Anything over a hundo and I beg for a spotter. Pussy issues. Just in case my bra strap snaps in the hole.
Nice benching there for 80 x 5.

I have a little more confidence with a spotter for all heavy sets on most exercises, get that extra rep even with a little assistance.

Looks good Jon. Keep it up.

Thanks Doc

Wasn't it awesome?! Kept me up most of the night too. I can't remember a storm going on for so long.
BP looked good to me, even if you were disappointed with it. Always a bit of a drop changing from one exercise/variation to another I reckon.

More storms again this week-end,

Tuesday Morning Back and Tris

Lots of widegrip pullups to warm up
bw and banded

Chest Supporter DB Rows
30k x 8/8/8



Chest Supported BB Rows
60k x 8/8/8



Behind Head Pulldowns
100k x 10
110k x 8/8/8
stack only goes up to 100k so added a 10k plate to the pin

Closegrip Straight arm Pulldowns---Face-Pulls
SUPERSET
60k x 3 sets---50k x 3 sets

-------------------------------------

Straightbar push downs--Rope push downs
SUPERSET
3 sets

Single arm DB overhead extentions
5 sets each arm no rest

[1fatoldman]

Got to feel good when you max out the machine!

[fittofattofit]

Those chest supported rows looked good and I'd bet you'll feel your lats tomorrow

[ironwill2008]

Just Legs Today

Squats
60k x 8
80k x 5
100k x 3/2/3/3
105k x 2/2/2
110k x 1/1/1
60k x 10/10/10

The thing I was most pleased about today was having the confidence to do these with no spotter
Becoming a real man like Flounder

Good work. Gotta do what we gotta do.

[jonnyboy44]

Got to feel good when you max out the machine!

the trouble is its a cable station and I have to sit on a box, not a lat pulldown machine like my last gym.

Those chest supported rows looked good and I'd bet you'll feel your lats tomorrow

Not too bad today.

Good work. Gotta do what we gotta do.

And I did

Legs

Squats
60k x 8
80k x 6
90k x 5
100k x 4
100k x 3
100k x 3
110k x 1
110k x 1
115k x F
80k x 8
60k x 15
Thought I could get that 115 so close
without the 2 @ 110, I probably would have.

Single Leg Press---Calf Press
1pps x 10 each leg / 20
1pps x 10 each leg / 20
1pps x 10 each leg / 17

Walking Lunges
15k BB X 20
25k BB x 20

Was going to do some Abs but that was just not going to happen today.

Golf tomorrow morning, then unfortunatly a funeral in the afternoon.

[fittofattofit]

You may have missed that 115 but you've confirmed in your head that you can get 110 every time ... that sets you up for hitting that 115 and more very soon!

[mirroroferised]

Strong squatting even with the missed attempt. I know that feeling too It'll come.

[SteveWright1]

lot of volume in that build up to 115, jonnyboy44
with the 2 at 110 , I know your right, you would have had the 115 with one less rep at 110 or a few less reps in the sets leading up to it
on a good day for me, I could have worked in with you on your 1st 2 warm up sets - then it would have all been you LOL?

enjoy the golf
sorry about the funeral

[jonnyboy44]

You may have missed that 115 but you've confirmed in your head that you can get 110 every time ... that sets you up for hitting that 115 and more very soon!

Thinking of maybe going from the 100s miss out the 110s to try a single 120 next time.

Strong squatting even with the missed attempt. I know that feeling too It'll come.

So close

lot of volume in that build up to 115, jonnyboy44
with the 2 at 110 , I know your right, you would have had the 115 with one less rep at 110 or a few less reps in the sets leading up to it
on a good day for me, I could have worked in with you on your 1st 2 warm up sets - then it would have all been you LOL?

enjoy the golf
sorry about the funeral

Thanks Steve, Funerals no one close to me, going along to support the wife,

Golf went well this morning, shot a 73 / net 66 so hope that will get me cut from 7 to 6.

[fittofattofit]

Golf went well this morning, shot a 73 / net 66 so hope that will get me cut from 7 to 6.

nice to be playing off a single digit handicap Jon

[jonnyboy44]

nice to be playing off a single digit handicap Jon

Small margin of error though, 1 wayward shot and it s hard to make up. but as the long term aim of this game is to get the handicap as low as possible, wish I could get to 5 just once though, only 1 percent of golfers achieve that.

Shoulders and Traps

BB Over Head Press
20k x 10
30k x 10

47.5k x 5/5/4/3
40k x 5

30k x 10

added 2.5 today for working sets,backed off to 40 for the final set to get the extra few reps.
stay with this weight until I get 5x5

Front EZ Bar Raises.@ 20k----Rear Delt Cables @ 25k
SUPERSET
10---10
10---10
10---9
10R/P---7

Upright EZ Bar Rows
30k x 10
30k x 10
30k x 7/3 Rest-pause

Kettlebelol Swings
12k x 20/20/20
because it was there in front of me.

Cable Shrugs----DB Side raises
SUPERSET
100k x 15--7.5k x 10
100k x 15--7.5k x 10
100k x 15--7.5k x 10

Finished off with some hanging leg raises

Its our local carnival this evening and also a 21st Birthday party to go to so the diet will be seriously compromised again,
Bot do I really give a hoot
And what are the chances of making the gym in the morning -----pretty slim.

Ho and tomorrow afternoon/evening is our local Fun day in the park with shows and acts, market stalls, live bands, lots of food and most definitely a BIG BEER TENT, so dreading the scales Monday morning.

[SteveWright1]

73 is fantastic jonnyboy44 - what is the actual par for the course? as you must have been 1 or 2 off achieving actual par

1st time I every played golf on a full size course I shot 73 - then I still had to play the 2nd 9

you made 105lbs old money look easy on OHP - I reckon 5 x 5 will be yours very shortly
KB swings cos it was in front of you - that is often my motivation for the extra's I do

good job you worked out hard today as it sounds like a weekend of festive fun

[DocJekyll]

Monster squat session back there. Hard to gets that 115 with all that volume. You have it in you for sure.
Next time.

[fittofattofit]

Its our local carnival this evening and also a 21st Birthday party to go to so the diet will be seriously compromised again,
Bot do I really give a hoot
And what are the chances of making the gym in the morning -----pretty slim.

Ho and tomorrow afternoon/evening is our local Fun day in the park with shows and acts, market stalls, live bands, lots of food and most definitely a BIG BEER TENT, so dreading the scales Monday morning. [/center]

Just call Sunday a deload and refeed day Jon
Nice OHPs with the 47.5kg. Did you like the KB swings ... I don't recall you doing anything with kettle bells before?

[jonnyboy44]

Just call Sunday a deload and refeed day Jon
Nice OHPs with the 47.5kg. Did you like the KB swings ... I don't recall you doing anything with kettle bells before?

Saturday evening was not as full on as expected, so made the gym this morning.

Ive done the kettle bells before. but but as this time, because someone had left them out and not as part of a routine.
Good for keeping the heart rate up in between working sets.

Chest and Bis

Decided to change the routine a little,
Going to do high/medium/low rep over 3 weeks then repeat.

Incline Bench Press
60k x 10
60k x 10
60k x 9
60k x 9
60k x 8
next week will be 70k x 6/8

Decline Bench Press
65k x 10
65k x 10
65k x 10
65k x 9
65k x 10(with spotter
next time will be 75k for 6/8

Seated Cable Flyes
20k x 10
20k x 9
20k x 9
20k x 7
20k x 6
this exercise will change each week

Drag Curls
30k x 10/10/10

DB Curls
7.5k x 15/15/15

Hammer DB Curls
7.5k x 15/15/9

[SteveWright1]

congrats on getting in there Jonnyboy44

been catching up on your vids today, face pulls, incline chest supported rows etc ( could not find one for behind the back shrugs)

nice work on both incline and decline bench today - Inclines I have done, declines not as yet

[ironwill2008]

Squats
60k x 8
80k x 6
90k x 5
100k x 4
100k x 3
100k x 3
110k x 1
110k x 1
115k x F
80k x 8
60k x 15
Thought I could get that 115 so close
without the 2 @ 110, I probably would have.

115 or no, solid work, Jonny.

Drag Curls
30k x 10/10/10

Vince Gironda, FTW!