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Thread: JG's log

  1. #41
    Experienced Member jonny_g81's Avatar
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    8/9 Legs

    BB Squat 50x5; 60x5; 70x5; 80x5; 85x5; 90x4
    BB Good morning 40x6; 50x6; 60x6
    Standing calf raises 15x12; 20x12; 25x10
    Seated leg curls 45x8; 45x8

    Thanks for those extra exercise suggestions mate. i tried doing the squats properly today after watching the vids and it felt really different, but in a good way. i'd previously been using a smith machine to squat but i moved onto a proper squat rack for the first time today and start as i mean to go on. Just kept upping the squat weight until i felt my technique breaking and it was a PB of 90kg.

    Not massive weight but it's a start. Hamstrings & glutes are definitely a major issue here. Tried to do a glute ham raise, couldn't even manage 1! Machine Leg curls are difficult for me as i have had an operation on my ruptured left achilles a couple of years ago and it's still a bit bulky and scarred which makes the position of the foot plate uncomfortable. The BB good morning definitely pulled on the hams but not on every rep; i think it is prob because im not used to the exercise and need to concentrate on technique. haven't tried the straight leg deadlifts yet, but will do.

    J

  2. #42
    I Am JEFIT Legend Deviation's Avatar
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    Keep the weight low for good mornings and straight leg deadlift. These are assistance exercises. The movement is more important than the weight.

    Congrats on the new PR.
    Please do not PM support requests. Post them ->[URL="https://www.jefit.com/forum/forumdisplay.php?14-JEFIT-App-and-Website-Questions"]here[/URL]<-.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  3. #43
    Experienced Member jonny_g81's Avatar
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    9/9 Chest & tri's

    Smith Bench press 70x5; 77.5x5; 77.5x5; 77.5x5; 70x5
    DB incline press 55x8; 55x6; 55x8; 45x12
    Cable x-over 40x8; 50x8; 50x8; 30x12
    Dips 9; 9; 5

    Bit of a quick workout today as was going to a memorial service today.

    Bench press is a bit weird at the minute. I haven't been able to make much progression for a while and so i've come down the weight and gradually building up again. 77.5kg felt quit heavy today compared to other days; can't really put my finger on what the issue with me and the benching is!

    on the up-side, the 27.5kg DB for the incline are starting to feel easier; trouble is that the one of the 30kg DBs in my gym is getting repaired and the next size up (32.5) would be a bridge too far at this stage.

    New PB on the x-over (50kg) which was good. Dips getting better.

    J

  4. #44
    Experienced Member jonny_g81's Avatar
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    11/9 Back & Bi's

    Deadlift 70x8; 100x; 110x5; 110x5; 110x5; 90x8
    BB Bent over row 70x5; 75x5; 77.5x5; 77.5x5; 70x5
    Cable seated row 82.5x6; 90x4; 75x5
    Wide grip lat pulldown 65x8; 72.5x7; 72.5x7; 72.5x7
    Machine preacher curl 30x8; 35x8; 40x6; 30x10
    One arm DB row 27.5x8; 27.5x8; 27.5x8
    Hammer curls 30x6; 30x6; 30x6; 25x10

    Hit a few PBs today; bent over row, pulldowns & preacher curls. I think I've figured the problem with my inability to break some plateuas. i think i need to incorporate some deloading into my routine so hopefully that will give me the necessary respite to keep going!

    J

  5. #45
    I Am JEFIT Legend Deviation's Avatar
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    I've found that a deload week at 40-50% works pretty well. Lets your mind and body relax.
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    [URL="http://www.jefit.com/forum/showthread.php?6753-Deviation-s-Secret-Public-Log"]* Workout Log[/URL] | [URL="http://www.jefit.com/forum/showthread.php?16131-5-3-1-Workbook-Spreadsheet-Resources"]5/3/1 Workbook + Resources[/URL]

  6. #46
    Experienced Member jonny_g81's Avatar
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    12/9 Shoulders day

    DB arnold press 40x6; 40x6; 45x6; 45x6; 30x14
    Reverse fly machine 82.5x8; 90x8; 90x8; 75x10
    DB lat raises 25x6; 25x6; 25x6; 20x10
    DB front raise 25x6; 25x6; 30x5; 20x10
    BB shrug 90x6; 92.5x6; 95x6; 82.5x8
    BB upright row 45x6; 45x6; 45x5

    Few PBs with the shoulders today which is encouraging: arnold press, front raises & BB shrugs.

    14/9 Legs day

    BB Squat70x10; 80x5; 85x5; 90x5; 95x5
    SL deadlift 50x10; 60x8; 70x8
    BB good morning 40x8; 50x8; 50x8
    Single leg extension 40x8; 45x8; 45x8
    Standing calf raises 20x12; 25x12; 30x10

    Few more PBs today: squat is getting towards breaking that 100Kg mark without sacrificing technique. Still dont feel i'm getting the true hamstring benefits of the SLDL and the good mornings. Also PBs on the single leg extensions and the calf raises.

    J

  7. #47
    Experienced Member jonny_g81's Avatar
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    17/9 Chest & tri's

    Smith BB bench 75x5; 80x5; 80x5; 80x3; 70x6
    DB Inc bench 55x8; 55x6; 55x6; 45x10
    Cable x-over 50x8; 50x8; 50x8 40x10
    BW Dips 7/7/8
    T/cep rope pushdown 30x6; 30x6; 30x5
    Bench dips 20/17/17

    Finished off with light 1.2km jog on varied incline at 7.5kph for about 8 mins and implemented various ab work inbetween chest/tri exercises.

    New PB on the x-over. Still hovering around the 80kg on the bench. Thought i would add a few pics i took after the workout. need to focus on losing the old manhandles!!

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  8. #48
    Experienced Member jonny_g81's Avatar
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    19/9 Back & Bi's

    BB Deadlift 80x8; 100x5; 110x5; 115x3; 90x8
    BB Bent over row 5 sets = 60x5
    Wide grip lat pulldown 72.5x8; 72.5x8; 72.5x8; 65x10 PB 72.5kg
    BB Preacher curls 35x8; 35x6; 35x6; 35x6
    Hammer curls 30x8; 30x8; 30x8; 25x12
    One arm DB row 3 sets = 27.5x8

    On the BB bent over row, i still didnt think i've been doing it right so i've dropped the weight a bit and have chanegd my posture to allow my back to be more parallel with the floor. Feels better to be honest.
    Happy with a PB on the lat pulldowns as i hate doing these!

    20/9 Shoulders

    DB arnold press 40x6; 45x6; 45x6; 40x8
    Reverse flyes 90x8; 90x8; 90x6; 75x11
    DB lat raises 25x6; 25x6; 25x6; 20x7
    DB front raise 25x6; 30x4; 25x6; 20x8
    BB Shrug 92.5x6; 95x6; 97.5x4; 80x8
    BB upright row 45x6; 45x5; 45x5

    Took the next 11 days off!! had by best friends wedding along with numerous other things going on so decided to do this as a 'deload' lol


    2/10 Chest & tris

    BB Bench 50x8; 70x5; 75x5; 80x5; 70x10
    DB Inc Bench 55x7; 55x7; 55x7; 45x8
    Cable x-over 50x8; 60x8 new PB; 60x6; 50x10
    Dips 3 sets = 10 reps each

    FINALLY 3 sets of 10 on the dips!!

    4/10 Back & Bi's

    BB Deadlift 90x5; 100x5; 110x5; 115x5; 90x8
    BB Bent over row 60x5; 65x5; 65x5; 65x5; 65x5
    Wide grip lat pulldown 72.5x8; 72.5x8; 72.5x8; 65x12
    DB single arm Preacher curls 12.5x8; 15x8; 15x8; 15x8
    Hammer curls 30x8; 30x8; 30x8; 30x8
    One arm DB row 3 sets = 30x7 PB 30kg

    Back on track after a looooong rest!

    J

  9. #49
    Experienced Member jonny_g81's Avatar
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    6/10 Legs Day

    BB Squat 80x5; 85x5; 90x5; 95x5; 100x5 NEW PB
    BB Good morning 40x8; 50x8; 55x8; 55x8
    Single leg ext 3 sets 45x8
    Standing calf raise 25x12; 30x12; 35x10 NEW PB

    Really happy with the PB on the squats and calf raises. Felt real good to break the 100kg barrier on the squats.

    7/10 Shoulders day

    DB arnold press 40x7; 45x6; 45x6; 45x6; 40x8
    DB seated side lat raise25x10; 15x10; 15x10; 15x10

    felt something 'go' in the right shoulder and upper neck on the arnold presses last set. completely limited my routine due to pain so decided to cut short rather than be stupid and exacerbate injury

    9/10 Chest & tris

    Smith Bench 75x5; 80x5; 80x5; 80x5; 70x9
    Inc Bench 50x7; 55x7; 60x7; 62.5x7
    Cable x-over 50x8; 60x8; 60x8; 60x6
    Dips 10/9/7
    Rope pushdown 3 sets 30x6

    Had to go for BB incline bench because DBs were aggrovating the shoulder injury sustained earlier in the week. Dips were down this week which is a pity after last weeks 3 sets of 10. I literally fail on the last rep

    12/10 Back & Biceps

    Deadlift & concentration curls superset 5 sets 90x5 (DL) ; DB curls 12.5x8; 15x8; 15x8; 10x12
    BB Bent-over row & Hammer curl superset 4 sets 60x5 (row); Hammers 3 sets 30x8; 1 set 25x12
    Chin-ups 6/6/4

    Decided to try supersetting this week as was stuck for time. was very tough but really enjoyed it. Skipped my usual lat pulldowns and one armed rows as the supersetting had drained me.

    13/10 Shoulders

    DB arnold press 40x8; 45x6; 50x6 NEW PB 50X5; 40X10
    Seated DB rear lat raise 30x10; 30x10; 35x9; 35x8
    DB front raise 25x6; 25x5; 25x6; 20x8
    BB upright row 3 sets 40x6

    Much much better on the shoulders today. did a very extensive 20 min warm up, focussing on the problamatic rotator cuff injury (supraspinatus problem) before attempting workout and it felt really strong with much less discomfort. Really chuffed with the new PB on the arnold press! Have introduced the seated lat raises instead of rear flyes in an effort to get some trap and side delt work in a combined exercise.

    J

  10. #50
    Senior Senior JEFIT Member amcredle's Avatar
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    congrats on the PB on Squats.. i know it feels good !!
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