thought I.d lost my log book

[jonnyboy44]

First squat day in 3 weeks.....I be expecting some serious DOMS from this WO.....golf on DOMS...should be interesting

Just to let you know leg doms and golf are not a good combination.

[jonnyboy44]

Quick update from today

Flat bench / Pull-ups Superset x 3

Seated Cable Flyes / Yates Rows Superset x 3

Widegrip Pull-downs

Preacher Curls / OH Rope Extension Superset

Finished off with 30 minutes intervals on treadmill
adding in incline work.

3 weeks of no squats and now 3 days of Bad DOMS after Saturdays leg session, that will teach me.

[RT1957]

Quick update from today

Flat bench / Pull-ups Superset x 3

Seated Cable Flyes / Yates Rows Superset x 3

Widegrip Pull-downs

Preacher Curls / OH Rope Extension Superset

Finished off with 30 minutes intervals on treadmill
adding in incline work.

3 weeks of no squats and now 3 days of Bad DOMS after Saturdays leg session, that will teach me.

Most expected result....you did a lot of volume for not squatting for 3 weeks....how was golf???

[jonnyboy44]

Most expected result....you did a lot of volume for not squatting for 3 weeks....how was golf???

Golf ok nothing special

Todays Shoulder with some Bis and Tris

Seated DB OHP
Sets of 15k, 17.5k, 20k
Supersetted with Side Raises


Upright Rows @ 30k
Supersetted with 15k Front plate raises


Rear Delt Flyes
Supersetted with Cable Shrugs


Widegrip / Closegrip
Oly Bar Curls

Skulls / OH Rope Extension
SUPERSET

Finished off with cardio
5 min Treadmill
5 min Row
5 Min Cross trainer
5 Min Bike

[DocJekyll]

Looks good to me. Nice Shoulder volume.

Lol'd at the golf and doms - been there.

[jonnyboy44]

Incline DB Press @ 25k / Pull-ups BW + 5k
SUPERSETs

DB Flyes @ 20k / Yates Rows @ 70k
SUPERSETS

Deadlifts
60k, 80k, 100k, 120k


then finish of with a bit of fun today
not very pretty though but a PB @ 60k

[SteveWright1]

congrats on the PR Jonnyboy

big plates either side of the bar on any exercise is a nice milestone

3 pps deadlifting also today, is excellent going

Walking on flat surfaces is hard enough with leg DOMs , across country it must be a nightmare
hopefully not a very hilly course ?

[jonnyboy44]

finally draqged my sorry arse to the gym today. Bit of full body work.

Pull ups
Bench Press
Clean and Press
Cable crossovers
Seated Rows
Lat Pull downs
Squats

Not sure how often Im going to get to the gym for the next few months, so this will be one of only a few posts for a while. still be hovering about in the background though.

Hopefully the summer will finally arrive here and will get to do more exercising outside.

[SteveWright1]

good to see you back Jon

[DocJekyll]

taking some time off?

[fittofattofit]

It's good that you're still managing to get to the gym Jon .... I missed your clean earlier but that was nice work cleaning that 60kg
I hope that even if you're not getting as much gym time that at least you're creating some records with your golf and running!

[MooseTequila]

He's alive! Welcome back Jon even if only briefly

[RT1957]

OK JB..Good workout either way....hope you're gonna chase that little ball around while away from the gym and we'll await your return to the 035

[jonnyboy44]

Time to get back at it

[fittofattofit]

I'm expecting you've been enjoying the golfing and the running while the weather has been good! Now it's time to stop prancing around outside in the summer sun and join the big boys moving metal around

[DocJekyll]

^^^^^ LOL


Welcome Back JB.

[RT1957]

Well I know you didn't win the Open so back to the gym to take on the masses.....Hope you had a good time off

[jonnyboy44]

Fairly light upper body workout on Monday and still aching today, Oh why did i stop, Its going to be a long road back.

[DocJekyll]

get after it brother!

[mirroroferised]

Hey welcome back man. . Long road back will be worth it!

[doughnutgut]

Back IN. Sorry need to Ketchup.

[jonnyboy44]

Well, Not quite the start to getting back in the gym I had planned,

Managed to get a couple of sessions in this week

1 chest/back session

1 Arms and Core session.

Im dreading my first full on leg session.

[RT1957]

Well, Not quite the start to getting back in the gym I had planned,

Managed to get a couple of sessions in this week

1 chest/back session

1 Arms and Core session.

Im dreading my first full on leg session.

I bet you will.....I guess you're too busy hitting the ball...

[fittofattofit]

Well, Not quite the start to getting back in the gym I had planned,

Managed to get a couple of sessions in this week

1 chest/back session

1 Arms and Core session.

Im dreading my first full on leg session.

In for some awesome leg DOMS and not being able to get out of a chair for three days

[Lou1se]

In for some awesome leg DOMS and not being able to get out of a chair for three days

/\/\/\ What he said.