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  1. #1681
    Recovering Weakling RT1957's Avatar
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    Lot's of volume in that leg WO.....solid Work JB...That's a lot of work in less than an hour
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

    "You know you're over the hill when your mind makes a promise your body can't fill"......Paul Barrere Little Feat
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  2. #1682
    ~~~~~~ baker's Avatar
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    Hella volume on that session JB. Have fun getting off the crapper.

    Where the mind goes the body follows.

    IG @imbakes
    MFP bakerjb19
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  3. #1683
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by jonnyboy44 View Post
    great way to fit a lot in in a short space of time, the whole lot including warm up and cardio 1.5 hours





    not sure how long I can keep it up though, all ok so far





    Its something Ive done in the dim distant past. good way of getting the heart rate up to.


    [center]Wednesday Morning Legs

    Squats 8 X 12
    40k x 12
    50k x 12
    60k x 12
    60k x 12
    60k x 12
    60k x 12
    60k x 12
    60k x 12
    1 minute rest between sets

    Leg Extensions--Seated Leg Curls
    SUPERSET 10 X 10

    10--10
    10--10
    10--10
    10--10
    10--10
    10--10
    10--10
    10--10
    10--10
    final set run the rack

    Calf Press
    5 sets

    finished off with
    5 min Row
    5 min Bike
    5 min treadmill

    all done in well under an hour

    Not sure if I will get to gym tomorrow as the car is in the garage first thing
    dodgy camshaft sensor
    If I do its Bis and Tris Superset
    96 squat reps in about 10 minutes .... that was a great way to get the legs pumping and the heart racing Jon
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  4. #1684
    XL > XXXL MooseTequila's Avatar
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    So are ya dead yet? LOL... thats some serious iron movement!
    Maayo ang adlaw karun


    CAR ▂▃▅▆▇▇▆▅▃▂ DIO
    -------------CREW---------------

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  5. #1685
    Registered User jonnyboy44's Avatar
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    Originally Posted by RT1957 View Post
    Lot's of volume in that leg WO.....solid Work JB...That's a lot of work in less than an hour
    Thanks Ron

    Originally Posted by baker View Post
    Hella volume on that session JB. Have fun getting off the crapper.
    LoL, Worse is calf cramps in the night

    Originally Posted by fittofattofit View Post
    96 squat reps in about 10 minutes .... that was a great way to get the legs pumping and the heart racing Jon
    Un racking--squatting-- Re racking took at watch then wait 1 minute took nearer 18/20 minutes in all but yes got the heart rate up

    Originally Posted by MooseTequila View Post
    So are ya dead yet? LOL... thats some serious iron movement!
    Still alive Moose, cheers



    Thursday Morning Bis and Tris

    BB Curls @ 20k and Skullcrushers @ 27k
    SUPERSET
    5 x 12


    DB Hammer Curls @ 10k and Straightbar Pushdowns @ 45k
    SUPERSET
    5 x 12
    regular curls
    Straightbar pushdowns done 1 + quarter


    Incline Alternate Curls @ 10k and OH Rope press
    SUPERSET
    3 x 10
    curls done with 5 count negative

    High Cable Curls @ 20k and Bench Dips
    SUPERSET
    3 sets to faliure
    last set of curls done dropset
    Bench Dips done with spotter pushing down on shoulders

    Finished of with a circuit of Abs
    Crunches
    Leg Raises
    Bicycles
    Plank

    Tomorrow evening repeat Chest and Back

    My workout journal

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  6. #1686
    Recovering Weakling RT1957's Avatar
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    Love to super set arm work....no better way to get a deep arm pump....
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

    "Believin is alright just don't believe in the wrong thing"....Sonny Boy Williamson

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  7. #1687
    Registered User jonnyboy44's Avatar
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    Originally Posted by RT1957 View Post
    Love to super set arm work....no better way to get a deep arm pump....
    just a shame it goes so quick



    Saturday Morning
    Chest and Back


    Bench Press (smiths)
    6 x 10 @ 25k per side
    SUPERSET
    Pull-ups 6 x 10 BW and Bands


    Incline DB Press
    5 x 10 @ 22k
    SUPERSET
    T-Bar Rows
    5 x 10 @ 40k/45k x 4
    drop set on last set of both


    Seated Cable Flyes
    5 x 12 @ 20k
    SUPERSET
    Seated Rows
    5 x 12 @ 100k


    Dips
    4 x to faliure
    SUPERSET
    wide grip pulldowns
    4 x 10 @ 104k


    Pullovers
    3 x 12 @ 22.5k DBs
    SUPERSET
    Bent over DB Rows
    3 x 12 @ 22.5k
    added 2.5k to both

    including warm-up and stretching ittook nearly one and a half hours today.
    tried some cardio after, lasted 10 minutes and gave up.
    glad tonight is re-feed night with legs tomorrow

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  8. #1688
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by jonnyboy44 View Post

    including warm-up and stretching ittook nearly one and a half hours today.
    tried some cardio after, lasted 10 minutes and gave up.
    glad tonight is re-feed night with legs tomorrow[/center]
    You're a man after my own heart Jon .... tried some cardio but CBF
    That was a big session anyway and some serious volume on the pressing with the BB bench, DBs and then the dips. Triceps and lats would be burning now
    Are you getting much time to golf? I'd have thought the season would be just starting up ahead of Spring
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  9. #1689
    Recovering Weakling RT1957's Avatar
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    just a shame it goes so quick
    It's why they call it chasing the pump....

    Push Pull.....seems like we're on the same upper body page
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  10. #1690
    Registered User Korr's Avatar
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    Holy crap 96 squat reps in 10 mins?

    That's crazy.
    -----------------

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  11. #1691
    Registered User jonnyboy44's Avatar
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    Originally Posted by Korr View Post
    Holy crap 96 squat reps in 10 mins?

    That's crazy.
    bit longer than that with the exercise and racking did the same today and timed it at 17 minutes.
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  12. #1692
    Registered User jonnyboy44's Avatar
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    Originally Posted by fittofattofit View Post
    You're a man after my own heart Jon .... tried some cardio but CBF
    That was a big session anyway and some serious volume on the pressing with the BB bench, DBs and then the dips. Triceps and lats would be burning now
    Are you getting much time to golf? I'd have thought the season would be just starting up ahead of Spring
    Originally Posted by RT1957 View Post
    It's why they call it chasing the pump....

    Push Pull.....seems like we're on the same upper body page

    doing this type of workout takes a little longer than I would like but the other 2 days are quite quick.


    Sunday Morning Legs
    Week 1 Day 6


    Squats
    8 sets of 12 @ 62.5k
    1 minute rest between sets
    (total time 17 minutes)
    added 2.5k from last time. will add another 2.5k Thursday



    Leg Extensions @ 42k--Seated Ham Curls @ 42k
    SUPERSET
    10 x 10
    run the rack on the final set
    did drop the weight slightly on the last few sets of Ham Curls to keep form



    Standing Calf Press on Smiths
    5 sets @ 100k to faliure

    Seated Calf press on smiths
    5 sets @ 100k to faliure

    10 minutes Various Ab Work

    Finished off with cardio
    5 minutes treadmill
    5 minutes bike
    5 minutes crosstrainer
    5 minutes row

    Week 1 day 7 Shoulders and Traps Tomorrow

    Last edited by jonnyboy44; 03-15-2015 at 12:41 PM.
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  13. #1693
    Registered User jonnyboy44's Avatar
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    this weeks food diary

    Tuesday--1905 calories / 191 protein
    Wednesday --1814 calories / 193 protein
    Thursday--1726 calories / 172 protein
    Friday -- not recorded but a good day
    Saturday re-feed day--2602 calories / 197 protein
    Sunday--2025 calories / 187 protein
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  14. #1694
    Registered User jonnyboy44's Avatar
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    Monday evening Shoulders and Traps

    Seated OHP
    20k x 10
    30k x 6
    40k x 6
    45k x 6
    47.5 x 5/4/4
    STRIP SET
    47.5k x 5--40k x 4--30k x 4 20k x 7

    Upright Rows--Arnie Press
    30k x 10---10k x 12
    30k x 10---12k x 10
    30k x 10---12k x 10
    30k x 10---12k x 10
    dropset on Arnies
    30k x 10---12k / 10k / 7.5k

    Lateral Raises @ 7.5k--Bentover Lateral Raises @ 10k
    4 sets x 10
    5th set run the rack
    10k / 7.5k / 5k / 2.5k

    Front plate raise @ 20k--DB Shrugs @ 30k
    2 sets x 10
    3rd set dropset on front plate raises
    20k / 15k / 10k / 5k


    finished off with 20 minute Treadmill

    1 minute 3.5
    1 minute 5.5
    1 minute 6.5
    repeat 5 times

    Thats the end of week 1 rest day tomorrow
    start all over again on Wednesday with Chest/Back

    My workout journal

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  15. #1695
    Recovering Weakling RT1957's Avatar
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    Originally Posted by jonnyboy44 View Post

    Monday evening Shoulders and Traps

    Seated OHP
    20k x 10
    30k x 6
    40k x 6
    45k x 6
    47.5 x 5/4/4
    STRIP SET
    47.5k x 5--40k x 4--30k x 4 20k x 7

    Upright Rows--Arnie Press
    30k x 10---10k x 12
    30k x 10---12k x 10
    30k x 10---12k x 10
    30k x 10---12k x 10
    dropset on Arnies
    30k x 10---12k / 10k / 7.5k

    Lateral Raises @ 7.5k--Bentover Lateral Raises @ 10k
    4 sets x 10
    5th set run the rack
    10k / 7.5k / 5k / 2.5k

    Front plate raise @ 20k--DB Shrugs @ 30k
    2 sets x 10
    3rd set dropset on front plate raises
    20k / 15k / 10k / 5k


    finished off with 20 minute Treadmill

    1 minute 3.5
    1 minute 5.5
    1 minute 6.5
    repeat 5 times

    Thats the end of week 1 rest day tomorrow
    start all over again on Wednesday with Chest/Back

    Gotta know I love your super sets....strong work JB...Arnold presses....If I had some more DB's they would be part of my program...OK go hit that ball
    "You got soul and everybody knows that its alright".....Curtis Mayfield........"Eat to be strong weights and reps"....Me....."leave the gun take the cannoli".....Fat Clemenza

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  16. #1696
    Bloody but unbowed fittofattofit's Avatar
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    You're doing a great job of sticking to your diet Jon ... averaging 2000 cals per day and being very consistent
    Strong work on those seated presses at 47.5kg and greta volume on all those shoulder raises. Delts would have felt nice and tight after that session
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  17. #1697
    Registered User jonnyboy44's Avatar
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    Happy St Patricks Day




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    Week 2 Day 1
    Wednesday Evening Chest/Back


    Flat Bench Press(smiths)--Pull-ups BW and Banded
    SUPERSET
    22.5k per side x 10---10
    22.5k per side x 10---10
    22.5k per side x 10---10
    22.5k per side x 10---10
    22.5k per side x 10---10
    22.5k per side x 10---10


    Incline DB Press---T Bar Rows
    SUPERSET
    22.5k x 12--45k x 12 for 4 sets


    Seated Cable Flyes---Seated Cable Rows
    SUPERSET
    20k x 10---100k x 12 for 4 sets


    Dips--Closefrip Pulldowns
    SUPERSET
    10---150 x 10
    10---150 x 10
    10--- 150 x 9

    Pullovers---Bentover DB Rows
    SUPERSET
    25k x 10---22k x 10
    25k x 10---22k x 10
    25k x 10---22k x 10

    Add a little to the Flat Bench and T Bar next time
    go up 2.5k on the DB Press as well

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  19. #1699
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    I am in awe with your super sets. The pump has to be epic.
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  20. #1700
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    8 sets of 12 on Squats Jonnyboy
    thus 96 squats in a session and only 17 mins to complete them shows some great conditioning in my opinion

    Bench supersetted with pull ups sounds like a recipe for well fried shoulders to me, did my 5 sets of 10 today and did not want to be doing anything other than massaging my tri's between sets LOL
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    Your super set wo's are looking really productive to me...nice push pull WO....
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  22. #1702
    Registered User jonnyboy44's Avatar
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    Originally Posted by MooseTequila View Post
    I am in awe with your super sets. The pump has to be epic.
    Good way of getting lots of volume in. help burn those calories



    Originally Posted by SteveWright1 View Post
    8 sets of 12 on Squats Jonnyboy
    thus 96 squats in a session and only 17 mins to complete them shows some great conditioning in my opinion

    Bench supersetted with pull ups sounds like a recipe for well fried shoulders to me, did my 5 sets of 10 today and did not want to be doing anything other than massaging my tri's between sets LOL

    high volume squats gets the heart rate up for sure
    The benching not to bad at that weight, When I do them on the smiths I dont lock out, only go three quarters of the way up to keep the pecs engaged try to get video next time.

    Originally Posted by RT1957 View Post
    Your super set wo's are looking really productive to me...nice push pull WO....
    Im Enjoying the new routine, although doing each body part twice a week is only going to be a short term plan at the moment.



    Thursday Evening Legs

    Leg Press---Leg Extension
    SUPERSET
    2 pps x 12---42k x 10
    3 pps x 12---42k x 10
    4 pps x 10---42k x 10
    4 pps x 10---42k x 10 Rest/pause
    4 pps x 10---42k x 10 Rest/pause

    Squats
    60k x 10 x 3


    Seated Ham Curls
    41k x 15 x 4

    Standing Calf Raises (smiths)
    45k per side x 4 sets

    Seated Calf Press
    80k x 4 sets

    Finished off with some weighted Decline sit-ups an d Cable crunches

    Bis and Tris with some cardio tomorrow then a week-end rest
    well apart from work and hopefully a run.

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  23. #1703
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    Friday Afternoon Arms

    Widegrip Cable curls--Cable Skulls
    SUPERSET
    40k x 12--40k x 12
    40k x 12--45k x 12
    40k x 12--50k x 12
    40k x 12--50k x 12
    40k x 12--50k x 12


    Hammerbar Curls---Straight bar pushdowns
    SUPERSET
    20k x 12--40k x 12
    20k x 12--45k x 12
    20k x 12--50k x 12


    Incline Alternate DB Curls--OH Rope Extension
    SUPERSET
    12.5k x 10--35k x 10
    12.5k x 10--40k x 10
    DROPSET TO FALIURE
    12.5k/10k/7.5k/5k ---40k/35k/30k/25k

    Closegrip Bench Press
    40k x 15
    45k x 10
    50k x 10
    55k x 10
    60k x 10

    https://youtu.be/hRSUsn3OJPI


    High Cable Curls
    3 sets to faliure

    Finished the week off with treadmill
    1 min @ 3.5
    1 min @ 5.5
    1 min @ 6.5
    repeat 4 times
    Final round
    1 min @ 3.5
    1 min @ 5.5
    1 min @ 6.5
    1 min @ 7
    30 sec @ 7.5
    30 sec @ 8
    2 min warm down

    Last edited by jonnyboy44; 03-21-2015 at 06:22 AM.
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  24. #1704
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    After that bicep work you could probably crack walnuts in the crook of your arm
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  25. #1705
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    Originally Posted by MooseTequila View Post
    After that bicep work you could probably crack walnuts in the crook of your arm
    well pumped up thats for sure Moose


    This weeks calories / [protein in grams]

    Monday ---- 1848 / [187]
    Tuesday ----1958 / [134]
    Wednesday--1595 / [184]
    Thursday----1843 / [193]
    Friday-------1993 / [175]
    Today is a re-feed-- best day of the week. Over 2100 so far today.
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    Solid leg and arm days....Super set bi's and tri's is the only way to work arms....splitting them just never worked for me......The total arm pump can't be beat

    Now go eat
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  27. #1707
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    You really made those close grip reps look easy (the first 8 anyway), and that was already after you'd done about 15 sets each of biceps/triceps work! Great way to blow up the arms Jon! Really nice looking leg day as well!
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  28. #1708
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    Originally Posted by RT1957 View Post
    Solid leg and arm days....Super set bi's and tri's is the only way to work arms....splitting them just never worked for me......The total arm pump can't be beat

    Now go eat
    hit 2814 calories by the end of the day oh Yes
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  29. #1709
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    Originally Posted by fittofattofit View Post
    You really made those close grip reps look easy (the first 8 anyway), and that was already after you'd done about 15 sets each of biceps/triceps work! Great way to blow up the arms Jon! Really nice looking leg day as well!
    Usually rep these at 80k freshso happy with 60k for a finisher, More legs tomorrow



    Monday Evening Chest and Back


    Bench Press(smiths)--Pull-ups
    SUPERSET
    25k per side x 10---10 bw
    25k per side x 10---6 bw/4 banded
    25k per side x 10--- bw/5 banded
    25k per side x 10---4 bw/6 banded
    25k per side x 9/2 rest-pause---4 bw/4-2 banded
    25k per side x 7/3 rest-pause---4 bw/4-2 banded
    2.5k per side added tonight to Bench Press nearly got the 6 x 10

    Incline DB Press--T-Bar Rows
    SUPERSET
    25k x 8---50k x 8
    25k x 8---50k x 8
    25k x 8---50k x 8
    25k x 7---50k x 8/40k x 10/30k x 8
    added 2,5k to the DBs dropped reps but felt good
    also added 5k to T-Bar


    Cable Flyes--Close grip cable Rows
    SUPERSET
    25k x 8---100k x 12
    25k x 8---100k x 10
    25k x 8---100k x 10
    25k x f/20k x f/15k x f---100k x 10

    Little short on time tonight so missed 2 exercises
    High rep squats tomorrow evening.

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  30. #1710
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    Crazy super sets going on.

    Benching to pull ups in a super set would kill my endurance levels.

    Very impressive work.
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