Fat Jack's Training Journal.
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| Jackcarter |  | ... | 16-10-2010 @ 17:05 |
 wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | mikehowarth said: brocerslrd said:Jack your Snatched looked easy mate. Sure there's more in you. Clean and Jerk didn't look hard either Cheers for the video Mike. Cheers brocerslrd. Definately keeping up the Oly lifting. Im just doing some strength training on the side at the moment to try and get the weights up, plus Im going back to basics and learning a good clean and jerk technique! | ||
| Jackcarter | | Saturday Training Session | 16-10-2010 @ 17:10 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Circuit went out the window as I forgot I was solo on the till today so instead it was odds and sods. ---------------- Biceps ---------------- 20KG * 10 (each arm) Single arm cable curl 50KG * 10 Bar curl on the cables did 3 sets of them Dumbbell curls 20KG 3 * max (minimum 15) Barbell Curls 45KG 3 * max (minimum 15 ---------------- Abs ---------------- Threw some squats in  Front Squats 60KG * 10 100KG * 8 120KG * 5 Back Squats 60KG * 10 100KG * 10 140KG * 5 ---------------- Abs ---------------- FIN After tea im doing some cardio in the garage along with some abs. Not training Sunday. Instead Im going to chill and have the day off. | ||
| Jackcarter | | Sunday Training Session | 17-10-2010 @ 17:52 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Managed to squeeze a session in after all Did a cardio session. --------------- Warm up --------------- 3 laps around the gym --------------- Circuit 1 --------------- Shoulder press 50KG * 10 Chest Press 50KG * 10 Peck Deck 50KG * 10 Tricep Pulldown 40KG * 10 2 Laps around the gym (Did the above 3 times) --------------- Circuit 2 --------------- Lateral Pulldown 50KG * 10 Cable Side Shoulder Pull 20KG * 10 Dumbbell Shoulder Press 20KG * 10 Barbell Curl 45KG * 10 2 Laps Around the Gym (Did the above 3 times) --------------- Abs --------------- 5KG Pivot * 10 Oblique Curnch * 10 Ab Crunch * 10 Exercise Ball Press up and Leg curl * 10 Cable Pulldown Abs * 30 (left/right/centre) 2 Laps around the gym (did the above 3 times) --------------- FIN --------------- Was a mega quick session. Purely an upperbody session and abs. Got the blood pumping and felt good as well. I may even squeeze a half hour in on the exercise bike before or after tea | ||
| Jordan | | ... | 17-10-2010 @ 18:18 |
 strong arse session Member 1113, 1963 posts SQ 180, BP 145, DL 222.5547.5 kgs @ 80kgs UnEq | Great squating jack,must be atleast a 160kg single in the tank from 140x5 ??? | ||
| Jackcarter | | Monday Training Session | 18-10-2010 @ 21:00 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Tonights session was mega quick. Had to get into manchester at 7 so I flew around the gym tonight. Chest and deadlift tonight. ------------------- Flat Bench ------------------- Warm up empty bar. 40KG * 10 60KG * 8 80KG 3 * 6 ------------------- Decline ------------------- 50KG 3 * max reps minimum 15. ------------------- Flat bench fly and tricep pulldowns ------------------- 10KG * 20 (fly) 35KG * 20 (tricep pulldown) The above done 3 times rapid succession back to back. ------------------- Deadlift ------------------- Warm up empty bar. 60KG * 6 100KG * 6 140KG 3 * 6 ------------------- Abs ------------------- ------------------- FIN ------------------- deadlifts felt easy(ish). First 2 sets flew up. 3rd was knackering. Chest hopefully will start getting back to previous standards after many months of neglect! Tomorrow is legs and back with abs. This week is a mega week for abs! Nailing the abs until it's hard to breathe!!!! | ||
| richards9876 | | ... | 18-10-2010 @ 21:13 |
 Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250620.0 kgs @ 94kgs UnEq | Nice few sessions mate. | ||
| Jackcarter | | ... | 19-10-2010 @ 13:10 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | richards9876 said:Nice few sessions mate. Cheers Chris. | ||
| BigSam | | ... | 19-10-2010 @ 13:37 |
 HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1 Member 621, 4744 posts SQ 340, BP 220, DL 335895.0 kgs @ 106kgs Eq | Nice session mate! | ||
| Jackcarter | | Tuesday Training Session | 19-10-2010 @ 20:32 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Legs, Back and Abs tonight! ------------- Squats ------------- warmed up on empty bar. Back Squats ------------- 60KG * 6 100KG * 6 120KG * 6 140KG * 2 Front Squats ------------- 60KG * 6 100KG * 6 120KG * 6 ------------- Calf extension ------------- with toes on platform letting heel touch ground 80KG 3 * 10 Followed by full calf extension 80KG 3 * 10 ------------- Reverse Leg Curl ------------- Single Leg Curl ------------- 20KG * 10 (each leg) 30KG * 10 (each leg) 40KG * 10 (each leg) Normal reverse leg curl ------------- 50KG * 10 60KG * 10 80KG * 10 ------------- Calf Raise ------------- 50KG * 10 60KG * 10 80KG * 10 ------------- Lateral Pulldown ------------- 50KG * 10 60KG * 10 75KG * 10 ------------- Incline Seated Row ------------- 50KG 3 * 10 ------------- Flat Seated Row ------------- 50KG 3 * 10 ------------- Bent Over Rowing ------------- 20KG 3 * max reps ------------- Back Extensions ------------- 0KG * 10 5KG * 10 5KG * 10 ------------- Abs ------------- ------------- FIN ------------- Back is pumped, obliques killing, legs cramping already, a real good session! New target with the squats is to be able to rep out on 140KG. Bit of a long shot BUT I reckon with some hard graft its possible. That way I can hopefully hit some big numbers before I turn cardio monkey over the winter months! | ||
| Jackcarter | | Thursday Training Session | 21-10-2010 @ 20:37 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Chest, back and triceps. Thanks to Buzz for the speedy delivery of my knee wraps. I will be testing them out tomorrow in a squat session for the weekend! ------------- Chest ------------- flat bench ------------- warmed up empty bar 60KG 3 * 6 80KG 3 * 6 Incline Dumbbells ------------- 20KG * 6 25KG * 6 27.5KG * 6 Cable Fly ------------- 20KG * 6 25* * 10 15KG * 15 ------------- Triceps ------------- French Press ------------- 45KG * 10 55KG * 10 65KG * 10 Behind neck dumbbell ------------- 60KG 3 * 10 Split Rope Pulldown & Single Arm Tricep Pulldown ------------- 45KG * 20 split rope followed by 20KG * 10 (each arm) on single arm pulldown. ------------- Back Extensions ------------- free weight back extensions * 10 5KG * 10 10KG * 10 ------------- Abs ------------- ------------- FIN ------------- Work are messing around my shifts at the last minute so this weekend will be frantic to say the least, BUT hopefully tomorrow is legs again, then weekend I think will mainly just be cardio! | ||
| Jackcarter | | Friday Training Session | 22-10-2010 @ 21:44 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Tonight I squatted with Shaun Clegg. My opening statement to him was "Im squatting but Im not going heavy!" Warmed up with an empty bar -------------- Back Squats -------------- 50KG * 3 90KG * 3 120KG * 3 140KG * 3 160KG * 1 = NEW PB ATTEMPT - FAIL! 157KG * 1 = NEW PB -------------- Front Squats -------------- 90KG * 3 130KG * 1 = NEW PB -------------- FIN -------------- So after not wanting to go heavy I went heavy and squatted and got 2 new PB's. Was a fun quick session though with Shaun, so thanks bud! And well in with the 200KG raw squat! Looked easy! | ||
| richards9876 | | ... | 22-10-2010 @ 21:45 |
Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250620.0 kgs @ 94kgs UnEq | Solid work on the PBs mate. Did you use your new wraps? | ||
| Jackcarter | | ... | 22-10-2010 @ 21:54 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | richards9876 said:Solid work on the PBs mate. Did you use your new wraps? no i just used the rehbands, however I am excited to use these knee wraps. A 22KG PB has been recorded by Jordan McGing! Monsterous PB difference! So next weekend Im going to give them a try! | ||
| Jackcarter | | Friday Training Video | 22-10-2010 @ 22:23 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | |||
| Jackcarter | | Sunday Training Session | 25-10-2010 @ 18:56 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Didnt get chance at work to update Sundays session so here it is! A complete body workout --------------- Tricep Pulldowns (Single Arm) --------------- 20KG * 10 30KG * 10 35KG * 10 --------------- Tricep Split Rope --------------- 55KG * 6 45KG * 6 35KG * 6 25KG * 6 15KG * 12 (Repeated 3 times) --------------- French Press --------------- 45KG * 10 55KG * 10 65KG * 10 --------------- Lateral Pulldown --------------- 50KG * 10 70KG * 10 80KG * 10 --------------- Seated Row --------------- 50KG * 10 60KG * 10 70KG * 10 --------------- Back Extensions --------------- free weight * 10 5KG 2 * 10 --------------- Bicep Curls --------------- 55KG * 6 45KG * 6 35KG * 6 25KG * 6 15KG * 12 (Repeated 3 times) 30KG * Max Reps minimum of 20 --------------- Front Squats --------------- 70KG 3 * 15 --------------- Back Squats --------------- 70KG 3 * 15 --------------- Leg Press --------------- 150KG 3 * 10 --------------- Reverse Leg Curl --------------- 70KG 3 * 10 --------------- Single Leg Reverse Curl --------------- 30KG 3 * 10 (each leg) --------------- Calf Raise --------------- 70KG 3 * 10 --------------- Single Leg Calf Raise --------------- 30KG 3 * 10 --------------- Calf Extensions --------------- Feet on plate and touch heels on floor 70KG * 20 Feet on plate and raise and hold for 5 seconds 100KG * 20 --------------- Abs --------------- Normal Ab Crunch Right & Left Oblique Crunch Bicycle Crunch Reverse Crunch Long Arm Crunch Crossover Crunch Half Curl Vertical Leg Crunch Plank --------------- FIN --------------- | ||