Fat Jack's Training Journal.
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| richards9876 |  | ... | 29-08-2010 @ 10:37 |
 Still mostly bodybuilding Member 501, 10465 posts SQ 220, BP 150, DL 250620.0 kgs @ 94kgs UnEq | All looks gay to me. | ||
| Jackcarter | | ... | 29-08-2010 @ 16:19 |
 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:All looks gay to me. Today Chris i did cardio. You should try it mr slimmer of the year. That way you may have a chance of making the weight! | ||
| Jackcarter | | Monday Training Session | 31-08-2010 @ 12:51 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Monday was squat day! Back on the 116KG squats! ---------------- Warm up ---------------- Stretches 10 mins of abs ---------------- Main Routine ---------------- Back Squat 70KG * 10 Back Squat 90KG * 10 Back Squat 110KG * 10 Back Squat 116KG * 6 Back Squat 116KG * 6 Back Squat 116KG * 6 Front Squat 70KG * 10 Front Squat 70KG * 10 Front Squat 70KG * 10 Leg Press 100KG * 10 Leg Press 120KG * 10 Leg Press 140KG * 10 Leg Press 180KG * 10 Hamstring Stretches with 60KG on Oly Bar 3 * 10 ---------------- Cool Down ---------------- Abs for 20 mins Squats felt good! Last set of front squats were hard but I think that was due to being nakered after the start. Hamstrings felt sore though BUT I have only just started stretching them again after a long period of leaving them be! Looking forward to Wednesday as I had no pains when I woke up this morning! | ||
| Jackcarter | | Monday Training Session | 06-09-2010 @ 22:07 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Squats again!!!! --------------------- Warm up --------------------- Front squats 5 * 10 @ 50KG --------------------- Main Routine --------------------- Back Squats * 6 @ 70KG Back Squats * 6 @ 100KG Back Squats * 6 @ 110KG Back Squats * 6 @ 116KG Back Squats * 6 @ 116KG Back Squats * 6 @ 116KG Calf Raises 3 * 10 @ 120KG Reverse Leg Curl 3 * 10 @ 80KG Leg Extension 3 * 10 @ 80KG --------------------- Cool Down --------------------- 20 Mins of abs. Squats felt the easiest they have felt in ages! Feeling really good after a couple of days off training and now looking forward to Wednesday squat session already! | ||
| Jackcarter | | Update on Training and Mondays Training Session | 13-09-2010 @ 23:11 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Not posted an update for a couple of sessions. Recent training has been more body building orientated and still sticking to the squat routine. Decided that post squat routine Im going to go straight into the deadlift routine and get that bashed off before Uni work gets hectic and prevents/hinders my training again. After that Im not certain where to go with training. Im sure I will decide where to go with it next soon enough. Update on squat routine. Last week was the 3rd week of the squat routine. That had to be the best week of squats I have had! By friday the squats felt really good and I had no quarms with it! Week 4 of squats started today. First 2 sets felt ace, easy and had I been PB chasing im certain I would have nailed a new PB. Something f**ked up though on the 3rd set I failed to get the 6th rep. My left knee just went on me   SO I bashed off some lunges with a 30KG barbell and lunged 90M before I did some leg press at 130KG 4 * 10.Knee was killing me so I left legs alone and did some bench, unfortunately still trailing that elusive 100KG bench I will get it soon enough Im sure! Then came home iced the knee and then jumped on the exercise bike and biked for 1/2 hour at at gentle resistance. After that boshed off some abs. Despite the strange occurance on the final set, my knee now feels fine, no problems and Im sure along with the NSAID's and ice my knee will be fine for tomorrow's circuit session  | ||
| MrSmall | | ... | 13-09-2010 @ 23:13 |
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230515.0 kgs @ 85kgs UnEq | Whats the routine, Jack McJack? | ||
| Jackcarter | | ... | 13-09-2010 @ 23:19 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | I think its the Russian Squat Routine. Gaz wrote it up for me. Basically 3 weeks of squatting 3 times a week at 80% of my best then for the 4/5/6 week every other day it goes up by 5% ultimately giving me a new PB by week 6 session 18. So far so good Smalls! | ||
| mikehowarth | | ... | 13-09-2010 @ 23:26 |
 Not so much as forgotten as can't remember Member 894, 4924 posts SQ 245, BP 167.5, DL 272.5685.0 kgs @ 100kgs UnEq | You love mate! Keep up the good work! | ||
| Jackcarter | | ... | 13-09-2010 @ 23:29 |
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:You love mate! Keep up the good work! Cheers Mike. Appreciate the support and help pal! | ||
| BigSam | | ... | 13-09-2010 @ 23:32 |
 HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1 Member 621, 4744 posts SQ 340, BP 220, DL 335895.0 kgs @ 106kgs Eq | Lovley deep squats today mate! I actually think your ass was in hell its self! Haha | ||
| Jackcarter | | ... | 14-09-2010 @ 12:46 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Hahaha, cheers sam. I love deep squats! Cheers for helping me off the floor when my knee went! | ||
| BigSam | | ... | 14-09-2010 @ 12:57 |
HORRIBLE MEDLEY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!1 Member 621, 4744 posts SQ 340, BP 220, DL 335895.0 kgs @ 106kgs Eq | Jackcarter said:Hahaha, cheers sam. I love deep squats! Cheers for helping me off the floor when my knee went! No problem! I didn't know if you was pausing or stuck haha | ||
| BigMacca | | ... | 14-09-2010 @ 13:28 |
 understanding of the sport, little he has. Member 798, 9943 posts SQ 260, BP 150, DL 272.5682.5 kgs @ 82.5kgs UnEq | Strong stuff mate - keep it up! | ||
| JC | | ... | 14-09-2010 @ 13:54 |
 technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335850.0 kgs @ 108kgs UnEq | Jackcarter said:I think its the Russian Squat Routine. Gaz wrote it up for me. Basically 3 weeks of squatting 3 times a week at 80% of my best then for the 4/5/6 week every other day it goes up by 5% ultimately giving me a new PB by week 6 session 18. So far so good Smalls! Sounds tough mate. The Russian routines do tend to ilicit good gains on the old squat though | ||
| Jackcarter | | Tuesday Training Session | 14-09-2010 @ 20:29 |
wants part of OSG furniture ..one of the benches Member 843, 192 posts SQ 157, BP 100, DL 185442.0 kgs @ 98kgs UnEq | Knee felt great today, no pains no swelling, so mega chuffed! NSAID's worked a treat and the ice also paid off! Tonight was just some noncy body building stuff on shoulders and biceps -------------------------- Shoulders -------------------------- Military Press 45KG * 10 Military Press 60KG * 10 Military Press 65KG * 10 Seated Dumbbell Shoulder Press 22KG 3 * 10 Upright Rows 40KG 3 * 15 Seated Shoulder Press (For Reps) @ 50KG - 3 sets Shrugs 120KG 3 * 10 -------------------------- Bicep Arm Curls -------------------------- 40KG * 6 30KG * 6 20KG * 6 15KG * 12 40KG * 6 30KG * 6 20KG * 6 15KG * 12 50KG * 6 40KG * 6 30KG * 6 20KG * 12 -------------------------- Abs -------------------------- 45 degree 5KG pivot * 30 Oblique Side Crunches * 30 Full Ab Crunches * 50 50KG Flat Leg raises * 20 Exercise Ball Press up and Ab Crunches * 10 Cable Crossover Ab Crunches * 70 (These are the best thing I have found to test the abs! Bloody love them!) Good session in all, looking forward to squatting tomorrow! | ||