JG's log

[jonny_g81]

log update

25/5 - Abs day

Leg pull-in's - 30/40/50
Air bike - 30/22/20
Plank - 35/45/50 seconds
cable seated cruch - 30/20/15 ( 25.5/28/28kg )
Plate twist - 25 x 3 (7 kg)
Crunches w/legs on stab. ball - 35/35/20
DB side bend - 10/10/8 (25kg)
Cable cruch w/rotation - 20/17 (14kg)

Stil not too sure about the ab routine. I think my crunch technique is poor because i'm feeling pain across my neck and back the following day.

29/5 Legs day

Leg Press 6/6/5/5/5/5 (130 kg)
DB lunges 6/6/6 (40kg)
DB step ups 6/6/6 (45kg)
Leg extensions 6/6/6 (55/55/58kg)
Lying leg curls 8/8/8 (25.5/36.5/36.5kg)
Calf press on leg press machine 12/12/12 (120/120/130kg)

I had been shifting heavier weights on the leg press machine but have decreased it because i'm bow starting the exercise from a lower squat position (as my gym doesn't have a squat rack) to try and get a fuller leg workout. Definitely felt much harder doing it this way. have now introduced lying leg curls as my hamstrings are remarkably underdeveloped and i need to balance things out.

31/5 Chest & Tris

Bench Press 6/6/5/5/3/3 (60/70/80/85/87.5/87.5) -Managed to do 2x3 on the 87.5 lift. happy to be getting stronger on that
Incline DB press 8/8/7/6 (50kg)
DB fly 6/6/6/6 (40/45/45/45 kg)
Incline DB fly 7/6/6/6 (40kg)
Tricep EZ press to chin 6/6/6 (32/32/34.5kg)
Barbell close grip press 8/8/8 (50/52.5/55 kg)
Rope pull down 8/5/5 (28.5/34/31kg)

Didn't feel as strong on the tricep specific routines today. had to 'deload' on the rope pull down routine that i had been able to do the week before

1/6 - Back & biceps

Deadlift 5x5 (85/95/100/110/120kg)
Barbell Row 5x5 (65/67.5/70/72.5/72.5)
Seated row 3x6 (73.2/78.8/80.
Bicep constant tension curl 4x8 (27.2kg)
Hammer curl 4x8 (30kg)
Single arm row 3x8 (25kg)

Have shortened this workout because it was taking much too long to complete. Ive taken out lat pull-downs and barbell curls. My gym is moving to new premises in a week's time which will have a pull-up bar, smith machine and cable crossover eqipment, plus a wider variety of resistance machines, so hoepfully i can introduce these into my workout for more compound exercises.

Since i've started this, my weight has remained within about 0.5 kg (currently around 88kg at the moment) but i'm a definitely feeling much stronger so I can only imagine that my fat loss is being offset by muscle gain. My gym has a Tanita BIA %BF analyse but i'm not sure how accurate it is since i usually go in the afternoons and there can be as much as a 5% variation in BF depending on which 'setting' i pick. I'm thinking of getting some of the calipers onlibe and maybe do it that way

J

[jonny_g81]

4/6 Shoulders day

Barbell OHP 40kg 5x5
Reverse flys 20kg (8/8/8/10reps)
Arnold Press 40KG (7/7/6/5)
Lat raises 20kg 4x7
Front raises 20kg 4x7
Db upright row 40kg x8 / 40kg x 8/ 45kgx6 /45kgx6

had to drop the weight on the OHP. had been lifting about 44kg last week but didnt feel strong enough this week. felt something go on the right side of my neck and have been suffering with it the past 2days. think it was the descending trapezius. couldnt do the BB shrugs as a result.

Hopefully will improve this week and I can get back on it!

J

[Deviation]

Where's you log at? Haven't quit have ya?

[jonny_g81]

Hey man. nah haven't quit, although my motivation has been taking a hit of late but im doing my best to power through.
My gym had been in the midst of a move so I've re-jigged my workout a little as the new place now has a smith machine, cable x-over and heavier weights. I'll update my logs now

6/6 Abs Day

Leg pull in - 40/40/50
Air bike - 22/17/18
Plank -45s/45s/30s
cable seated crunch 28x12/31x10/22.75x26
Plate twists 7kg - 30/26/23
DB side bend - sets 25kg x10

7/6 Chest & tris


BB bench (kg) 65x6/80x5/85x5/87.5x5/85/4
DB Inc flye 4 sets 50kg x8
DB fly 45kg x 6 then 3 sets 35 x 6
Incline DB fly4 sets 40kg x 6
Barbell close grip press 50kg - 5/6/4
Dips - 9/8/5
Rope push down - 28.5kg x 8/31.2x8/34x5

Felt that the form on the DB fly was poor so i've dropped the weight to improve my form and get the proper benefit. have introduced some dips with just bodyweight. Found these wuite difficult so obv the tris need some extra attention.

8/6 Biceps and back
ALL WEIGHTS IN KG

Deadlift 5 reps each 90/100/110/120/125
Barbell Row 5 reps 67.5/70/72.5/75/75
Seated row 75.2X6/80.8x6/82.5x5
Bicep constant tension curl - 8 reps 27.2/27.2/27.2
Hammer curl 35x8/35x7/35x7/35x7
One arm Db row 3 sets 25kgx8

9/6 Shoulders

BB press 6 reps 45/45/45/50/50kg
Arnold press 4 sets 40kgx6
Lat raises 4 sets 10kg each arm x 7
front raises 10 kg each arm x7
BB shrugs 8 reps 72.5/75/77.5/80kg
DB upright row 40x8/40x8/40x8/45x6
Iron cros 3 sets 14kgx6

12/6 Legs Day

Leg Press 5 sets 130kgx6
DB lunges 3 sets 45kg x 6
DB step ups 3 sets 45kgx6
Leg extensions 55/61/62kg x 7
Lying leg curls 3x8 36.5/42/43kg
Calf press on leg press machine 130kg x 12/12/11

13/6 chest and tris

BB bench (kg) 65x6/80x5/85x5/87.5x4/85x4
DB Inc flye 4 sets 50kg x8
DB fly 35 x 8 4 sets
Incline DB fly4 sets 40kg x 6
Dips - 10/7/6
Rope push down -31.2x8/34x6/34x6

20/6 Back and Biceps

Deadlift 100x5/110x5/120x5/130x1/110x5
Barbell Row 70x5/72.5x5/75x5/77.5x5/77.5x4
Seated row single arm - 30x6/30x6/30/6
wide grip Assisted chin-up (42.5kg) - 6/6/5
Bicep constant tension curl - 30kg - 8/8/7/5
Hammer curl 27kg - 8/8/7/6

Found the 130kg deadlift a real problem because of grip. i think i would have been able to push out a few more reps if i had better grip.

21/6 Shoulders

BB shoulder press 5 x 5 37.5/40/45/47.5/47.5kg
Arnold Press 40x640x6/40x6/45x6
Lat raises 20kg - 7/7/6/6
Front raises- 20x8/20x8/25x6/25x5
Barbell shrugs 80x8/82.5x8/82.5x7/82.5x6
Db upright row 40kg - 8/6/6/6

22/6 Abs

Knee raise par. bars 17/15/15
Air bike - 19/16/16
Cable crunch - 17/20/17
plate twists - 10kg x 30/28/20
DB side bend - 25kg x 10/10/8

24/6 legs

Smith machine squat 70x6/75x5/75x5/75x4/70x5

Got called away from gym so not much done today although the squats are new to my routine and tbh found them V tough

25/6 Chest & tris

v quick workout today. motivation was extremely low for some unknown reason and my heart wasnt really in it today, although i did manage to bench 90kg for the first time so a definite silver lining i guess

Smith machine bench - 70x5/80x5/85x5/87.5x5/90x3/87.5x3
Smith machine inc press - 50x8/55x8/60x7/60x7
cable x-over: 30x8/40x8/ 50x8

thinking of doing the x-over rather than doing flyes as i feel that it works my inner chest more and i'm less likely to 'cheat'

comments welcome as always

J

[Deviation]

Glad to see you're still moving on. You will feel the crossovers more due to the movement. Whichever works better for you.

[jonny_g81]

26/6 back and Bi's

Deadlift

105x5
115 x 5
125x2
105x5
105x5

Big struggle with grip issues on the deadlift leading to a decline in lifting volumes this week. Really not sure how to overcome this. I'm currently using a mixed grip, with gloves, for all sets. any suggestions?

BB rows

70x5
72.5x5
75x5
77.5x5
70x5

I really think my form is poor on these so i'm planning to drop the weight next week by about 10kg and try and concentrate on getting the form right.

Single arm cable row with twist

30 x 5
37.5 x 5
37.5 x 5

Assisted kneeling chinups

45x6
37.5x5
45x4

DB Constant tension curls

30x8
30x8
30x8
30x5

Last set was really burning. Aim to get 4x8 in next week or 2 before moving up weight

Hammer curls

27x8
27x8
27x8
27x8

One arm DB row

27.5 x 8
27.5 x 8
27.5 x 8
27.5 x 8

Not a bad workout today. Deadlifts are a problem though, may have to invest in some liquid chalk or something to help with grip issues. Any personal recommendations are most welcome

Cheers

J

[Deviation]

Ditch the gloves and get the liquid grip (chalk). Shrugs, straight leg deadlifts can help with grip. Really any exercise where you're hanging weight will help. Takes time.

[jonny_g81]

update

27/6 Cardio

8-a-side football (soccer for the americans ) for about 90 mins. Good run around and starting to find myself getting more 'match fitness' as I had been out of the game for a few months due to injury

28/6 Shoulders

Smith Machine OHP

40x6
42.5x5
45x5
47.5x5
50x5

Reverse flyes machine

67.5x8
75x8
75x8

DB Arnold Press

40x6
45x6
45x6
45x6

DB lat raises

20x7
20x7
20x7
20x7

DB Front raises

25x6
25x6
25x6
25x6

BB Shrugs

80x8
85x8
85x6
85x8

DB Upright row

40x8
42.5x7
45x6
45x5


Definitely feel I'm progressing with the shoulder exercises. Feeling stronger. Grip was better on the trap raises today so decided to try 85kg and managed some PBs. Moved up to 22.5kg DBs for the arnold presses after the 1st set. Found the last 2 reps of each of those quite hard, but managed to push them out although prob sacrificed a bit of form to get there.

Onwards and upwards!

J

[jonny_g81]

30/6 Legs

Made a little bit of a cock-up today. My gym has moved to new premises and their opening hours have changed. So instead of going down there and thinking i had 90 mins for a workout, i had 30...

So decided to just warm-up and get my main heavy lift in for the day- squats

Squats

(all in kg)
70x5
75x5
77.5x5
80x5
82.5x3

Already an improvement on last weeks lifts and this is only my second time ever attempting squats and considering i've had 2 successive ruptures of my Left achilles tendon in the past 2yrs, i'd say it's not too bad

J

[Deviation]

Take it slow like you're doing. Too quick and you're just asking for trouble.