thought I.d lost my log book

[jonnyboy44]

Start of another spring cut
8lb down since January

Graph covers the past 4 years starting May 2011

[Plateauplower]

Nice work on the diet, not as much fun in the gym sometimes but much better being lean for the summer.

[RT1957]

Wow JB nice work on the cut....when were you at 220?

[mirroroferised]

Nice work Jonny. Good to see another guy miserable as well on here How far do you plan on taking it?

[jonnyboy44]

Nice work on the diet, not as much fun in the gym sometimes but much better being lean for the summer.

At least Ive not put so much on this winter so not so much to loose

Wow JB nice work on the cut....when were you at 220?

The 220lb was in May 2011. The graph covers nearly 4 years now, 4 winter bulks and now the 5th spring cut

Nice work Jonny. Good to see another guy miserable as well on here How far do you plan on taking it?

Every spring I aim for 175lb hopefully with not so much to loose this time I might make it.


This weeks numbers so far

Monday-- Calories-1815, Carbs-163, Fat-61. Protein-156
Tuesday-- Calories-1937, Carbs-121, Fat-74, Protein-185
Wednesday-- Calories-1908, Carbs-132, Fat-43, Protein-178

[Korr]

Good job on the diet.

.............and 90kgs 3 x 3 bench is impressive.

[jonnyboy44]

Good job on the diet.

.............and 90kgs 3 x 3 bench is impressive.

Thanks Korr

Quick Post
Thursday evening Back and Bis

Pull-ups
Yates Rows @ 70k
Seated Rows @ 50k
Lat Pull downs @ 110k
Seated Rows @ 100k
Face Pulls @ 60k
------------------
DB Curls with 15k
High Cable Curls 20k

[jonnyboy44]

Saturday Morning Legs

Leg Press
working sets 6 pps x10/8/7

Leg Extensions
55k x 15 x 5
rest pause to compete all required reps

Walking Lunges
16 x 3 with 15k DBs

Straight leg deadlifts
40k x 10 x 3 sets

straightleg hyper extensions
3 sets of bodyweight


20 minutes on treadmill
2 minute warm-up
1 minute @ 4.5
1 minute @ 5.5
1 minute @ 6.5
all done 5 times
3 minute warm down


Can feel a Cheat Meal/Re-Feed coming on tonight.

[SteveWright1]

55kg leg extensions Jon after 6 pps leg press sounds like excellent work to me

I do leg extensions but not with anywhere close to 120lb and I find them very hard work ( getting them started is the hard part for me thus I assume same for everyone else? and it gets easier as the leg straightens )

with just a few pounds to go to your target of 175 , I reckon a cheat meal is not a cheat meal, its just a well earned celebration of effort put in thus far

[Flounderbout]

Can feel a Cheat Meal/Re-Feed coming on tonight.

Mmm, pizza. Then curry.

[jonnyboy44]

Mmm, pizza. Then curry.

You were right about the Curry Flounder

Chicken Tikka Masala. Chicken Madras, Brown rice, 2 Onion Bahjees and a Nan bread = 1058 cals,

total 3034 calories for the day #feelingfullforonce

[Flounderbout]

You were right about the Curry Flounder

Chicken Tikka Masala. Chicken Madras, Brown rice, 2 Onion Bahjees and a Nan bread = 1058 cals,

total 3034 calories for the day #feelingfullforonce

Ooooh, yeaaahhhh...

[jonnyboy44]

Monday Evening Chest

Flat Bench Press
40k x 10
60k x 10
80k x 8
90k x 3/3/3/3/3
60k x 15

added 2 extra sets @90k
try sets of 4 next time

Incline Press (smiths)
15 ps x 12
20k ps x 8
25k ps x 8/6/5
DROPSET
25k ps x 6----20k ps x 5----15k ps x 6

Dips 5 x 10

Not very focused tonight, but did add 2 sets on benching.

[Flounderbout]

Flat Bench Press
90k x 3/3/3/3/3

Wow - great benching Jonny!

[jonnyboy44]

Wow - great benching Jonny!

I think the big feed over the week-end helped Now to work it off

2.5 mile run along the beach in some lovely spring sunshine

[jonnyboy44]

Wednesday Morning Shoulder Pump + Biceps

Smiths Seated OHP / Front and Rear
Upright Rows/Facepull Superset
Front Raises--Reardelt Superset
Side Raises Dropsets
Side cable pulldowns

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

Seated Preacher Curls
DB Curls--Hammer Curls Superset
Drag Curls Dropset.

Going back up this evening to get some cardio and core work done.

[RT1957]

solid sessions JB....you've been much more consistent of late....great work....Gotta know it helps your golf game

I laugh at the people who say Tiger trained to hard....let's see.......he trained hard and won 14 majors while the rest of them were lazy phuc's who stood around and talked about how training was ruining Tigers game.....While not winning anything......They all might have wanted to take a page out of his book about being an athlete and not a golfer

[jonnyboy44]

solid sessions JB....you've been much more consistent of late....great work....Gotta know it helps your golf game

I laugh at the people who say Tiger trained to hard....let's see.......he trained hard and won 14 majors while the rest of them were lazy phuc's who stood around and talked about how training was ruining Tigers game.....While not winning anything......They all might have wanted to take a page out of his book about being an athlete and not a golfer

Thanks RT Iv had a lot of time off work the past few months due to engineering work going on, so plenty of time to train and work on diet and cardio.
Gym helps most with flexibility and stamina with the golf as I get older.




Nice cardio and Ab session tonight

[jonnyboy44]

Broke the 13 stone / 182lb this morning. ( JUST )

Now off for a swim

[jonnyboy44]

had a really good swim yesterday morning, however by the afternoon I felt totally drained so filled up with some extra carbs
although I must admit they we not all good carbs unless I can include toffee popcorn.

Golf this morning followed by Back and cardio this evening

Pull-ups Body weight and banded
Yates Rows
Widegrip Lat Pulldowns Front and Back
Chest Supported DB Rows
Seated cable rows
Straightarm Pulldowns
Face Pulls

finished off with 20 minutes treadmill

Look out legs your turn tomorrow.

[RT1957]

Nice back session JB.,...with those 3 activities in one day I'm sure it would be hard to not eat in a deficit.....lots of calories burned

[jonnyboy44]

Nice back session JB.,...with those 3 activities in one day I'm sure it would be hard to not eat in a deficit.....lots of calories burned

Thanks Ron Good day doing what I enjoy

Saturday Morning Legs
40k x 10
60k x 10
80k x 5
100k x 5
100k x 5
110k x 3 (think thats a rep PB)
80k x 10
60k x 15

Leg Press
Feet high and wide
3pps x 10/10/10

Leg Extensions 3 x 15

also did a few lunges, some pull-ups and straight leg raises between sets

weight holding steady at 182lb.



EDIT:- just checked back squat was not a rep PB, just equalled it.

[SteveWright1]

Congrats on the PR for squat reps at 110kg Jon
with 30 reps on leg press following 63 reps squatting - you got me beat with volume and weight on leg day and I thought I had worked hard

[jonnyboy44]

Sunday Morning Bis and Tris

EZ Bar Preacher curls @ 40k
Incline DB Curls @ 15k and 10k drop set
Cable curls--Pyramid set up

Straightbar Pushdowns--pyramid set up
CG Bench Press @ 60k
Banch Dips with weight
Overhead rope extensions--pyramid set up

20 minutes on treadmill
1 min walk
5 min @ 6
1 min walk
5 min @ 6
1 min walk
4 min @ 6
1 min @ 6.5
1 min @ 7
cool down

Rest day tomorrow apart from golf/am and work/pm

[fittofattofit]

Wow ... I can't believe that you weighed nearly 16 stone Jon Great job to be at 13 stone now and already looking lean in your vids ahead of the cut .... you'll be looking ripped on the beach
Awesome day on the bench press with 5 x 3 x 90kg and congrats on equalling the squat PB ... and all while cutting

[jonnyboy44]

Wow ... I can't believe that you weighed nearly 16 stone Jon Great job to be at 13 stone now and already looking lean in your vids ahead of the cut .... you'll be looking ripped on the beach
Awesome day on the bench press with 5 x 3 x 90kg and congrats on equalling the squat PB ... and all while cutting

Thanks for your support as always Andrew, I actually topped out at 17 stone once in my 40s. Not a pretty site.

Starting a Superset programme for a while.
Each body part twice a week

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 8 @ 17k/20k/22k/25k/25k
SUPERSET
T-Bar Rows
5 x 8 @ 30k/35k/40k/45k/50k


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


Dips
4 x to faliure
SUPERSET
Chin-ups
4 x 10 BW and Banded


Pullovers
3 x 12 @ 20k DBs
SUPERSET
Bent over DB Rows
3 x 12 @ 20k

finished of with 15 minutes treadmill

[SteveWright1]

supersets on that many exercises is great going Jon
how long did all that take you?

cardio and weight training all in one for the win here

[DocJekyll]

Thanks for your support as always Andrew, I actually topped out at 17 stone once in my 40s. Not a pretty site.

Starting a Superset programme for a while.
Each body part twice a week

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 8 @ 17k/20k/22k/25k/25k
SUPERSET
T-Bar Rows
5 x 8 @ 30k/35k/40k/45k/50k


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


Dips
4 x to faliure
SUPERSET
Chin-ups
4 x 10 BW and Banded


Pullovers
3 x 12 @ 20k DBs
SUPERSET
Bent over DB Rows
3 x 12 @ 20k

finished of with 15 minutes treadmill

Nice work of it there Jon! Looks like you are going for a pretty intense workout and some volume with the new split. Congrats on weight!

[fittofattofit]

Good to see the supersets and nice to go with the opposing movements
Great volume ... 46 sets

[jonnyboy44]

supersets on that many exercises is great going Jon
how long did all that take you?
cardio and weight training all in one for the win here

great way to fit a lot in in a short space of time, the whole lot including warm up and cardio 1.5 hours

Nice work of it there Jon! Looks like you are going for a pretty intense workout and some volume with the new split. Congrats on weight!

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

Good to see the supersets and nice to go with the opposing movements
Great volume ... 46 sets

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

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