Jimmy's FULK to 1000lbs + 180lbs

[juicydanglers]

nice single on the press

its a good feel when you rack the 20kg plates on

[bigjimmy123]

nice single on the press

its a good feel when you rack the 20kg plates on

Sadly no 20KG plates on the press 52.5KG not 62.5KG

Thx for making me feel weak lol

Jimmy

[juicydanglers]

Sadly no 20KG plates on the press 52.5KG not 62.5KG

Thx for making me feel weak lol

Jimmy

but WHEN you do it will feel epic!

[bigjimmy123]

but WHEN you do it will feel epic!

TOO TRUE my best was 65KG 1x1 but that was at 180ish lbs so hopefully I will get there again

[bigjimmy123]

Rest Day

Solid effort last night on my part me thinks, I fasted til 6pm and just had loads of chicken and chilli then went out to a friends bday party held at this place:

http://londonist.com/2013/02/new-bar...ent-garden.php

A friend of mine started it and has a Juice Club above it, drinks are awesome and the concept is ridiculously clever (bring own bottle and they make cocktails for you) so I really think this place is gonna be a hit. Has that real old London feel to it so if you want a private party or something intimate I would really recommend booking a table there.

Came back home and ate my sludge and cereal, prob in the 3k cal range which is incredible for me as when I drink it usually turns into 10k haha so hopefully this is a more balanced controlled me coming through........

Friend shipped me some $$$ online that he owed + I forgot about so treated myself


Jimmy

[Filmbuff81]

Looking good jimmy! Never had that myofusion before. Is it delicious?

[Anthonyxavcx]

I thought it was decent, something off about it in my opinion, couldn't put my finger on it =x Not bad at all though. Strong 7/10

[bigjimmy123]

Looking good jimmy! Never had that myofusion before. Is it delicious?

I love the myofusion....... Goes insanely well in a quark sludge bowl. If I had to rank it would go:
1. Myo Cinn Roll
2. Dymatize Choc FB
3. Dymatize Banana Nut
4. ON Vanilla / Choc

Would love to try the Dymatize casein Cinn Roll but can't get my hands on it in the UK

You think somethings off with it Anthony? Is there better cinn roll flavoured one?

[Shazriki]

That spot looks awesome Jimmy. And yea I have the myo cinn rol as well and agree with Anthony, the taste just isn't quite right and I find the texture to be on the thin side. I just continually find myself going back to the myofusion range and being disappointed, probably will not purchase again.

[bigjimmy123]

Deadlift Day 5+

Weight = n/a
Macros = 66/351/188 (likely bump coming this week)

Trap Bar Deadlift
WU Sets

90KG 1x5
105KG 1x5
120KG 1x5 @ RPE 9.5

135KG 3x1 @ 9-9.5
90KG 1x10

Front Squats
50KG 4x10

Deadbugs
2x13

Workout Notes
All good although right hammie was feeling kinda lame/niggly so put some pressure on it with supports and all went fine, sat here icing it now.
Gonna try to get in my bench day tomorrow if I feel up to it although it would be a 5.30am start but what doesnt kill us I guess haha

Haven't weighed myself in a while as alcohol bloats the life out of me so if I'm not 157 tomorrow at 5.30am I will do +5 Fats and +10 Carbs

I'm also gonna change next month from a Trap Bar to Sumo DL as I just wanted to ease myself in for the 1st month and TB is way less stress on your body but everything feels good so get back to some proper pulling.

Jimmy

[bigjimmy123]

Genuinely made the best beef chilli + rice I have ever made so thought I would post my recipe, I am no cook like others on this forum but wanted to share

Chilli Sauce - Serves 4

300g Diced white onion
2 Cloves Garlic
4 Habaneros
1 red bell pepper
Tin of kidney beans
200g Spinach
2 Tablespoons Hot Chilli powder + Paprika + Ground Cumin
1200g Tinned Chopped Tomatoes

250g Beef Mince (I like 93/7)
75g Dry Basmati rice

For a million years I have loved rice but have been terrible at making it so would only ever eat at restaurants etc however I think I have found the key points I was not doing:

1. Thoroughly wash rice 3-4x before actually cooking
2. Measure exactly how much water you need
3. Commit to a cooking time and leave lid on

None of these I have ever done before but did today and even if I do say so myself that was some EPIC fluffy white rice



Enjoy

[Filmbuff81]

What are deadbugs?

Nice solid day! Take care of that hammy and make sure to keep some prehab movements in your routine as assistsnce to keep it happy.

[bigjimmy123]

What are deadbugs?

Nice solid day! Take care of that hammy and make sure to keep some prehab movements in your routine as assistsnce to keep it happy.

Will do man am doing a lot of prehab atm as I find when I stop all my lifts go down the drain as I can't get into the correct positions, especially Oly work:

I like doing deadbugs after DL work as it is very good for your lower back



Jimmy

[Filmbuff81]

Finally found a youtube video of them haha.

I didn't know that was the name for that move. Does look like a all around core movement.

[bigjimmy123]

Yeah tbh I do it for my lower back as when I was younger I played a lot of rugby and picked up some lower back injuries along the way. I was told to do them for physio and have continued doing them to this day and have never had a recurring problem.

Jimmy

[bigjimmy123]

C1 Bench Day 1+

Weight = 158lbs

Warm Up
5 Minutes Foam rolling
5 Minutes of Hip stretching+Mobility work

BB Bench Press 1+
WU Sets

57.5KG 1x5
65KG 1x3
72.5KG 1x3 – RPE 9.5-10

77.5KG 2x1
65KG 1x3

BB Incline Bench
45KG 11/11/12

Face Pulls
21KG 3x11

Skullcrushers
35KG 2x6

Cool Down
10 Minutes Foam rolling
10 Minutes Developmental Stretching
10 Mins Elliptical

Workout Notes
5.30am and was out the door was really happy with getting 3 reps at 72.5 after nearly dying to get 3 reps with that weight in Week 1 / all my accessory work went up which was nice as well.
As I weighed in at 158 this morning I am gonna be delaying my bump in cals to see what tomorrow brings weight wise as otherwise that is +2.5lbs in a week.

Finding office space today in London on poverty budget which will be excruciating.

Some good news though as I now can't do my powerlifting meet I have been talking with the people who run my gym and they want to start up some form of competition for people so I said we could do an NFL combine type thing of 6-10 events and every 2-3 months build up a leaderboard etc. But if you only want to do 1 event e.g squat you can, the idea would be to have the 3 powerlifts + 2 Oly lifts + 40m Sprints etc

As if I didn't have enough to do I now have to do this as well haha

Jimmy

[juicydanglers]

that comp thing sounds great

its good to have a bit of competition

brings the best out in everyone

[bigjimmy123]

that comp thing sounds great

its good to have a bit of competition

brings the best out in everyone

Exactly what I was thinking! A lot of us train at the same time / together as well so will be a lot of banter etc that will motivate along the way.

[bigjimmy123]

Rest Day

Weight = 157lbs
New Macros = 70F / 360c / 180-90P

Chilling today and gearing myself up for a mammoth squat session tomorrow

Evening Meal of Peace


Jimmy

[Shazriki]

Evening Meal of Peace
[img]http://i1353.photobucket.com/albums/q673/louiesimmonsfan/E395267A-69B4-4A76-9BFC-005EEB13F25D-1615-000001EF0F580EF9_zpsa79f08a9.jpg[/ig]

Jimmy

Strong.

[bigjimmy123]

Squat Day

Weight = n/a
Macros = 361/71/190

Warm Up
5 Minutes Bike
10 Minutes Foam rolling
10 Minutes of Hip stretching+Mobility work

Squat
WU Sets

80KG 1x5
90KG 1x3
100KG 1x3 @ 9.5

105KG 3x1 @RPE 9.5 (3rd was a 10)

60KG 4x8 +12Reps

Speed Deadlift
WU Sets

80KG 8x2 (+10KG)

HLR’s
3x11

Cool Down
5 Minutes Foam rolling
10 Minutes Developmental Stretching

Workout Notes
Bit rushed in there today so had to skip overhead squats but everything felt good while I was in there, gonna try to do OHP tomorrow as Friday is hella busy for me.

I am not sure what to do for my next cycle re squats + bench as part of me feels like I should just keep the numbers where they are or only increase by +2.5KG. I have barely managed to do more than the prescribed sets and reps for 5/3/1 and although part of me thinks thats due to my 1st workout back where I just destroyed myself on squats and bench a less proud side thinks that actually I am just not up to an increase in weight. Does anyone have any suggestions?

Gonna try to book a chiro this week as after sleeping on lots of horrible hostel beds in Brazil my back has not been 100% since I got back and I fell off my bike (right in the middle of the high street, damn did I look cool) and all my lower back ish has started up again.

Gonna weigh myself tomorrow and whatever that weight is I want to be +4lbs by the end of March, embrace the fulk I say

Train had all

Jimmy

[juicydanglers]

I found that resetting back a couple of cycles if it was clear i wasn't getting any stronger really help along with picking my battles, going balls out just kills you in the long run

look at your month ahead and decide on the improtant ones, that way you can cycle the intensity with regards to how many reps over you do (if any) and the load and volume of your singles

Jim always said try and remember that were doing something that is bigger than the session your doing today

[bigjimmy123]

OHP 1+

Weight = 157.6lbs (Goal by 1st March = 162lbs!!!!!)
Macros = 69/363/189

OHP 1+
37.5KG 1x5
42.5KG 1x3
47.5KG 1x4 @ RPE 9.5

55KG 3x1 @RPE 9.5 (really happy with this as last week 52.5x1 nearly killed me and this was smooooooth)
35KG 2x12 +2.5KG's

Close Grip BP
52.5KG 4x8 +2.5KG's and reps

Chin-Ups
BW + 14KG 4/5/5/5

Inverted Rows
BW 8/9

V Tricep Pressdowns
33KG 2x12 +2.5KG

BB Curl
30KG 9/10/10 +5reps

Rear Delt Flyes
8KG 3x12 +2KG

Workout Notes
Best workout yet since I have been back got straight in the groove and everything felt very fluid instead of stiff, booked a Chiro for tomorrow as back is not 100% but hasn't given me grief yet today (touch wood) but I can feel something is a little bit out of place.

My workouts are taking too long so I am gonna make a few changes and decrease my assistance work a bit on Bench+OHP days

Instead of doing my 1+ TB DL's I am going to test out my sumo DL as tbh I have no clue what my 1RM might be as I have never pulled sumo heavy before, I figure I will work up to a 1x2/3 RPE 9-9.5 as that will give me a good idea as to where I might be as I pulled 170KG 1x1 conventional but that was 15+lbs heavier and after 3-4 cycles of training, prob gonna do that on Sat morning.

Juicy - I totally agree and therefore I think I am just gonna stick with where my bench+squat numbers are, and then up my OHP. I need to learn to pick my battle so I don't think I will do singles every session but instead do some doubles and triples and save the singles for days I feel up to it.

Train hard all

Jimmy

[bigjimmy123]

Sumo Deadlift Testing

Weight = 158.2lbs
Macros = 70/361/1193

Sumo Deadlift
WU Sets

80KG 1x5
90KG 1x3
100KG 1x3
110KG 1x3
120KG 1x1 @ RPE 8.5
125KG 1x1 @ RPE 9

80KG 4x10

Front Squats
52.5KG 4x12 +2.5KG and Reps

DB Lunges
14KG 3x12

Workout Notes
Back is still a bit of a mess os DL's were interesting to say the least, I feel very unsure about my technique after changing to sumo but was trying to follow this video:

http://www.youtube.com/watch?v=hK7jbKsLL2k

[bigjimmy123]

Sumo Deadlift Testing

Weight = 158.2lbs
Macros = 70/361/1193

Sumo Deadlift
WU Sets

80KG 1x5
90KG 1x3
100KG 1x3
110KG 1x3
120KG 1x1 @ RPE 8.5
125KG 1x1 @ RPE 9

80KG 4x10

Front Squats
52.5KG 4x12 +2.5KG and Reps

DB Lunges
14KG 3x12

Workout Notes
Back is still a bit of a mess os DL's were interesting to say the least, I feel very unsure about my technique after changing to sumo but was trying to follow this video:



Trying to think of it as a lever but can feel that on some of the reps I am just going up and down.

Gonna rest up tomorrow and then on Monday am gonna do my bench day and see the Chiro after

Jimmy

[bigjimmy123]

C2 Bench Day 3+

Weight = n/a
Macros = 362/71/186

Warm Up
5 Minutes BB Complexes
5 Minutes Foam rolling
10 Minutes of Hip stretching+Mobility work

BB Bench Press
WU Sets

52.5KG 1x3
60KG 1x3
67.5KG 1x4 @ RPE 9

70KG 3x2 + 2 Sets

BB Incline Bench
47.5KG 10/13/11 +2.5KG + 1Rep

Pendlay Row
65KG 12/12/13/13 +5KG + 2Reps

Chin-Ups
BW 8/8/6

Skullcrushers
37.5KG 6/4 +2.5KG

Lateral Raises
12KG 2x12 +2KG

Cool Down
10 Minutes Foam rolling
10 Minutes Developmental Stretching

Workout Notes
Going up in all my weights which is what I like to see, very very happy with my 70KG 3x2 as that nearly killed me last time just doing 1x2 but I def still had something in the tank.
Sadly just got back from the Chiro and it turns out my back is more messy than I thought so no squats or DL's this week but I will do legs this week just without any load bearing weight on my back, am thinking:
DB Split Squat
DB Lunges
DB Step - Ups etc

Apparently my SI joint and one of my right ribs is way out of whack, I did it in Brazil but my body just re-adjusted to it but now doesn't want to go back in place FML

Will do a weigh in tomorrow to see where weight is as was up and out the door at 5.30am this morning so didn't seem much point.

Train hard all

Jimmy

[juicydanglers]

unlucky bout the back

whats going to happen?

seems like your trucking along with the other exercises just fine, do you feel any discomfort doing the pressing?

[bigjimmy123]

unlucky bout the back

whats going to happen?

seems like your trucking along with the other exercises just fine, do you feel any discomfort doing the pressing?

Got another Chiro sesh and then hopefully after that it will be back to 100%, tbh the really weird thing is that the 1 time I can;t feel a thing is when I'm in the gym haha. Due to old rugby injuries lower back injuries are something I have had to endure but for the past few yrs or so have been fine, so touch wood all will be better.
The thing that always makes me laugh is with me I have been hit 2x by cars and knocked down and nothing happens but sleeping on a dodgy mattress / sofa bed cripples me lol

My plan is to do my lower as I said above and then on Th/Fri will do OHP with back work as normal

Other lifts all feel good actually, think my pressing is finding the groove nicely but due to change in stance DL'ing + squats being sooooo weak compare with before I feel they are taking a little longer.

2 of my better sludge bowls recently, have gone through a pot of almond butter in 10 days lol





Jimmy

[Filmbuff81]

crazy looking sludge bowls, what the heck you got going on in there

[bigjimmy123]

crazy looking sludge bowls, what the heck you got going on in there

haha thx man

Base = FFGY or Quark + Frozen Berry Mix
Mix-Ins = 1 Pop Tart + 1 banana + 30g almond butter + sugary kids cereal + WF syrup

= $$$

Jimmy