Fat Jack's Training Journal.
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| shanejer |  | ... | 25-10-2010 @ 19:00 |
Member 1307, 14110 posts SQ 355, BP 240, DL 370965.0 kgs @ 102kgs UnEq | f**king hell jack whats with teh insane volume workouts haha very impressive!! scuplting a strong and fine physique!! | ||
| Jackcarter | | Monday Training Session | 25-10-2010 @ 19:00 |
 wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Tonight was chest, after the hectic weekend at work I couldnt be fussed doing anything massive so went for chest. --------------- Flat --------------- 60KG * 10 80KG 3 * 6 --------------- Decline --------------- 60KG * 10 80KG 3 * 6 --------------- Flat Bench Fly --------------- 9KG * 10 10KG * 10 15KG * 10 --------------- Peck Deck --------------- 50KG 3 * Max Reps minimum of 15 --------------- Tricep pulldown --------------- 30KG 3 * Max reps minimum of 15 --------------- Tricep press machine --------------- 40KG 3 * 10 --------------- Abs --------------- Normal Ab Crunch Right & Left Oblique Crunch Bicycle Crunch Reverse Crunch Long Arm Crunch Crossover Crunch Half Curl Vertical Leg Crunch Plank --------------- FIN --------------- | ||
| Jackcarter | | ... | 25-10-2010 @ 19:02 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | shanejer said:f**king hell jack whats with teh insane volume workouts haha very impressive!! scuplting a strong and fine physique!! I always love to train until I struggle driving home as Im that sore/tired from my session. May not do me the world of good but mentally I love the pain! Cheers though Shane! | ||
| BigMacca | | ... | 25-10-2010 @ 19:23 |
 understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Your sessions make me look positively lazy  Crazy volume as always mate | ||
| Jackcarter | | Tuesday Training Session | 26-10-2010 @ 11:56 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Post Edited: 26.10.2010 @ 11:56 AM by Jackcarter Trained this AM with leroy. Squats & deadlift and back (again) --------------- Squats --------------- 20KG * 10 60KG * 10 100KG * 4 140KG * 3 140KG * 1 - with knee wraps (felt awful!) --------------- Deadlifts --------------- 60KG * 5 150KG * 3 150KG * 2 120KG * 10 - changed my stance and these felt 100% better. --------------- Calf Extensions --------------- 100KG * 20 - feet on plate and heel touch the floor 100KG * 20 - feet on plate and lift up and hold for 5 seconds (repeated 3 times) --------------- Back Extension --------------- Free weight * 10 10KG * 10 10KG * 10 free weight * 10 --------------- Abs --------------- --------------- FIN --------------- Cheers for letting me train with you lee. some nice big squats from lee and his deadlift is textbook! | ||
| Jackcarter | | Thursday Training Session | 28-10-2010 @ 13:47 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Squats, deadlift and Bench! ----------------- Squats ----------------- 60KG * 10 100KG * 3 (knee sleeves on) 100KG * 10 (with wraps on) 140KG * 3 (knee wraps on) wraps felt awful but I can see that they do give some good results! ----------------- Deadlift ----------------- 120KG * 1 - felt awful. my back is killing me from work so this just felt wrong! ----------------- Bench ----------------- 60KG * 6 60KG * 10 60KG * 10 80KG * 3 ----------------- FIN ----------------- | ||
| Jackcarter | | Friday Training Session | 29-10-2010 @ 20:58 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | ----------------- Deadlift ----------------- 60KG * 10 100KG * 10 120KG * 5 140KG * 5 160KG * 3 ----------------- Shoulder Press ----------------- inch bar 50KG * 10 60KG * 20 65KG * 10 Dumbbell 20KG * 10 30KG * 10 40KG * 10 ----------------- Lateral Pulldown ----------------- 50KG * 10 60KG * 10 70KG * 10 75KG * 10 ----------------- Arm Curls ----------------- 50KG * 20 45KG * 15 50KG * 10 dumbell 10KG 3 * Max reps ( minimum of 25) ----------------- Abs ----------------- ----------------- FIN ----------------- | ||
| Jackcarter | | Saturday Training Session | 31-10-2010 @ 11:50 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Did an upper body medley yesterday with loads of abs! --------------- Flat Bench Chest --------------- 60KG 5 * 10 --------------- Cable Flys --------------- 25KG 3 * 10 --------------- Decline Bench --------------- 60KG 5 * 10 --------------- Cable Scoops --------------- 15KG 5 * 10 --------------- Shoulder Press --------------- 65KG 3 * 10 --------------- Dumbell Shoulder Press --------------- 25KG 3 * 10 --------------- Standing Shoulder Press --------------- 40KG 3 * 10 --------------- Tricep Pulldowns --------------- 55KG * 6 45KG * 6 35KG * 6 25KG * 6 15KG * 12 (repeated 3 times) --------------- Abs --------------- I did abs every half hour from 11am. It involved 3 exercises but repeated at a high rep rate. Decline Abs Crunch with 10KG on chest * 50 Flat Bench half crunch with 15KG on chest * 50 Oblique Crunch right & left * 50 | ||
| Jackcarter | | Sunday Training Session | 31-10-2010 @ 11:55 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Post Edited: 31.10.2010 @ 11:56 AM by Jackcarter This morning, shoulders were sore and Im struggling to breathe with my abs constantly hurting!Lower body medley with abs this AM. --------------- Squats --------------- 60KG * 6 100KG * 6 120KG * 6 140KG * 4 --------------- Leg Press --------------- 180KG 4 * 10 --------------- Calf Extensions --------------- 80KG 4 * 80 --------------- Reverse Leg Curl --------------- 70KG 4 * 10 --------------- Single Leg Reverse Curl --------------- 30KG 3 * 10 --------------- Abs --------------- did 4 sets of these and it HURT! Decline Abs Crunch with 10KG on chest * 50 Flat Bench half crunch with 15KG on chest * 50 Oblique Crunch right & left * 50 --------------- FIN --------------- | ||
| lil_lee | | ... | 31-10-2010 @ 14:26 |
anti-social, except when needs help to put suit on Member 607, 2803 posts | Your volume scares the crap out of me haha But some very strong work in there! | ||
| Jackcarter | | ... | 31-10-2010 @ 19:30 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | cheers lee, I sometimes ask myself why I feel so tired in an evening, then I read my journal and see what I have done for a week and realise its catching up with me. | ||
| Jackcarter | | This weeks training! | 07-11-2010 @ 12:58 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Post Edited: 07.11.2010 @ 13:03 PM by Jackcarter This week has been a complete medley of stuff in and around work.****Monday**** Upper body workout. -------------- Flat Bench -------------- 60KG * 10 70KG * 10 80KG * 8 -------------- Dumbbells Flat bench -------------- 25KG 3 * 10 -------------- Peck Deck -------------- 75KG * 10 85KG * 10 90KG * 10 -------------- Cable Crossovers -------------- 20KG 3 * 10 -------------- Cable Scoops -------------- 20KG 3 * 10 -------------- Shoulder Press (Seated) -------------- 60KG * 10 70KG * 10 80KG * 10 85KG * 8 -------------- Inch Bar Shoulder Press -------------- 55KG * 10 65KG * 10 75KG * 10 -------------- Single Arm Cable Raises -------------- 20KG 3 * 10 -------------- Back Extensions -------------- With empty bar * 10 5KG * 10 15KG * 10 -------------- Abs -------------- ****Tuesday**** Lower Body Workout -------------- Front Squats -------------- 50KG * 10 70KG * 10 90KG * 10 110KG * 10 -------------- Back Squats -------------- 60KG * 10 100KG * 10 120KG * 10 140KG * 4 -------------- Deadlift -------------- 60KG * 10 80KG * 10 100KG * 10 120KG * 10 -------------- Leg Press -------------- 150KG 5 * 10 -------------- Lunges -------------- 45KG Barbell on back 3 times up and down the gym = roughly 240m. -------------- Calf Stretches -------------- 80KG * 10 - from plate touching heel on the floor 80KG * 20 - from plate raising up and holding for 5 seconds (3 sets) -------------- Calf Raises -------------- 50KG * 10 70KG * 10 80KG * 10 90KG * 10 -------------- Reverse Leg Curl -------------- 50KG * 10 70KG * 10 80KG * 10 90KG * 10 -------------- Abs -------------- ****Wednesday**** Cardio in the garage and running at the back of the house ****Thursday**** Cardio in the garage and running at the back of the house ****Friday**** Cardio in the garage and running at the back of the house ****Saturday**** Arms, back and and shoulders! -------------- -------------- Cable Scoops -------------- 20KG 3 * 10 -------------- Shoulder Press (Seated) -------------- 60KG * 10 70KG * 10 80KG * 10 85KG * 8 -------------- Inch Bar Shoulder Press -------------- 55KG * 10 65KG * 10 75KG * 10 -------------- Single Arm Cable Raises -------------- 20KG 3 * 10 -------------- Back Extensions -------------- With empty bar * 10 5KG * 10 15KG * 10 -------------- Cable Bicep Curls -------------- 20KG * 10 single arm lower half curls (preacher) 30KG * 10 Bar curl upper curls (preacher) 55KG * 10 Full bicep curls (3 sets) 10KG * max rep single arm curl -------------- Abs -------------- ****Sunday**** Back, abs and cardio -------------- Zercher Squat -------------- 40KG 3 * 10 -------------- Bent over row -------------- 60KG 3 * 10 -------------- Lateral Pulldown -------------- 55KG 3 * 10 -------------- Seated Row -------------- 50KG 3 * 10 -------------- Back Extensions -------------- with bar * 10 10KG * 10 20KG * 10 -------------- Abs -------------- Home and did 30 mins of cardio! | ||
| brocerslrd | | ... | 07-11-2010 @ 15:23 |
 Conan likes to listen to music Member 1155, 3461 posts SQ 150, BP 110, DL 210470.0 kgs @ 88.8kgs UnEq | Bloody hell Jack. \do you ever have a rest? | ||
| Jackcarter | | ... | 07-11-2010 @ 18:19 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | brocerslrd said:Bloody hell Jack. \do you ever have a rest? very rarely, There has to be something up or work has to have given me such a rough time I just die at home! | ||
| Jackcarter | | Sunday Evening Training | 07-11-2010 @ 18:20 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Post Edited: 07.11.2010 @ 19:44 PM by Jackcarter Cardio after tea! Went for a 30 min jog! | ||