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G.F.H. - Vegan Style

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JoniIconG.F.H. - Vegan Style02-01-2007 @ 08:11 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
Post Edited: 11.03.2007 @ 21:16 PM
New year, new routine, new attitude -> new log.

Goals for 2007:
  • squat 230kg
  • bench 150kg
  • deadlift 250kg
  • squat 150 for 20
  • Good morning 182.5kg
  • front squat 140
  • push press 115kg
  • 110kg bodyweight with sub 17% bodyfat (meaning loads of fat shredding)
  • 17 inch gunz, no half measures.


New routine:


Here are my plans for a new routine in the new year.

background to this is that i want to diversify my training from pure powerlifting to general strength training, also prepare for a possible strongman comp.

Aims:
- focus on overhead strength and pulling strength
- lose some bodyfat
- increase endurance and CV fitness
- stay injury free!
- have fun training

Light cardio = rows, swimming etc

Monday
- rest or light cardio and/or light weights

Tuesday
- yoga
- pullups and/or light cardio
- opt: grip

Wednesday - powerlifting
- squat
- bench
- dead
- opt: ab work

generally 3 working sets each, but thyinking of doing half of the russian routine for bench: 6x2,3,4,5,6 x 112.5, 5x5x117.5, 4x4x122.5, 3x3x127.5 etc - f**king irritating 2.5s though!

Thursday
- rest or light cardio and/or pilates

Friday - miscalaneous day
- push press
- other pushing work, shoulders or narrow grips
- lat work, rows etc
- rear delt, guns

saturday
- rest or light cardio and/or pilates

sunday - strongman
- event training, or:
- rack pulls, GM, fron squat, platform deads, ab work, no necks, jimmies, squat lockouts, grip etc etc


LETS GO!
DavidIcon...02-01-2007 @ 13:15 
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I ♥ Dr. Gillian McKeith
Member 17, 742 posts
SQ 0, BP 180, DL 0
180.0 kgs @ 105kgs UnEq
Haha love the title Joni Grin! What are you weighing now?

Good luck!
JoniIcon...02-01-2007 @ 14:24 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
thanks man!

I weighed 104.5kg in south africa on the last morning. I think i will be about 107kg in couple weeks time after rehydrating, getting training going and starting creatine again.

but fat will be shredded in near future Grin First cardio session tonight, watch this space!
RobIcon...02-01-2007 @ 15:01 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
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Good luck and all with it mate... but 4 inches on your guns in one year!?
JoniIcon...02-01-2007 @ 15:07 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
Originally posted by Rob...
Good luck and all with it mate... but 4 inches on your guns in one year!?


it can be done mate. After all, Olly will be squatting 500lbs by the end of this year.

ps. i will bring your one pound tonight.
RobIcon...02-01-2007 @ 15:08 
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Does f*ck all for SugdenBarbell.co.uk
Member 1, 7173 posts
SQ 182.5, BP 110, DL 205
497.5 kgs @ 107kgs UnEq
Administrator
Keep it saved mate. I should be back in Sugden Sunday or Tuesday. Still at home at the minute.
JoniIcon...02-01-2007 @ 15:12 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
Originally posted by Rob...
Keep it saved mate. I should be back in Sugden Sunday or Tuesday. Still at home at the minute.


so i have time to do the "add 1 inch to your ceps in 4 days" routine from Flex? In that case, f**k your one quid, i'll put up a bit of a fight Grin
buzzIcon...02-01-2007 @ 18:18 
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Go ! go ! team strengthshop !!!
Member 18, 5295 posts
SQ 185, BP 130, DL 230
545.0 kgs @ 95kgs UnEq
I think it is add 1 inch to your ceps in 1 day! Do it for the next four days and add four inches Happy
BoarIcon...02-01-2007 @ 19:55 
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I can't believe you've done this.
Member 5, 24226 posts
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Post Edited: 02.01.2007 @ 21:04 PM
surely not goodbye powerbelly ?? au revoir , for now....

i take it your back in sunny manchester mate ??


  • squat 150 for 20



crikey, bet your already looking forward to reps 16-17-18-19 and 20 !!!
JoniIcon...02-01-2007 @ 21:14 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
aye mate, back here in [cencored] place.

TRAINING!

Today was the first day in couple years since i did some cardio intentionally (i think).

Cross trainer
20 mins, 320 calories, setting 10, speed average about 11k/hr

This was quite hard actually and was sweating like a pig in the end.

Pullups
bw: 6x6

Row, concept 2, 500m:
1:44
1:49

murder.

The only way is up.
JoniIcon...02-01-2007 @ 21:16 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
and about the 150 for 20, i think i can do it after wee bit of conditioning. It will kill me, or i will do it. I prefer the latter though.
tokarIcon...03-01-2007 @ 22:21 
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Невыносимо Высокомерный (RIP)
Member 11, 965 posts
SQ 190, BP 140, DL 255
585.0 kgs @ 95kgs UnEq
Row, concept 2, 500m:
1:44
1:49

murder.


That's not too bad a start mate. A few months of consistency and you'll be getting below 1:30.
JoniIcon...03-01-2007 @ 22:36 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
thanks, aye, so people keep telling me - i thought it was a s**t time because i have done sub 1:30 in the past (= distant past). The rows will now be a weekly feature in my training so i hope you are right about improving the time so fast!

Today:

weak as a wee little kitten. Lower back still not 100% (injured it during holidays after just recovering from a tummy bug). Long road back up to normal.

Squats
10x60
6x80
10x100
10x110kg

bench
8x60
5x80
3x100
6x2x112.5kg - really awful

deadlifts
5x60
5x100
3x140
3x160
3x160

Some gun work

ab pulldowns
10x56
10x56
12x56

Thought of the day: everyone can train and push themselves when things are going well, true test comes when things go badly.
mike_martinIcon...04-01-2007 @ 17:19 
Member 14, 80 posts
SQ 200, BP 150, DL 250
600.0 kgs @ 128kgs UnEq
never true-er words spoken mate!
JoniIcon...05-01-2007 @ 23:48 
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left the country satisfied
Member 10, 19243 posts
SQ 240, BP 150, DL 270
660.0 kgs @ 107kgs UnEq
i got cold Unhappy s**t happens, went to the gym anyway, i am sick of being suboptimal.

Weak training will continue for 2-3 weeks still, but i will persevere.

Could not do push presses or planned shoulder work, because of massive DOMS in my shoulders from wednesday. Legs are also in great pain.

No numbers this time, because i just mocked about:

machine rows, narrow parallel grip
warmup
5x12xstack

rear delt flyes, machine x 3

rear delt, dumbells x 3

lat raises x 2

Tri pushdowns and guns, couple sets

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