Less Fat, More Power
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jpmpro17/10/11 @ 16:18
I'm Gavin, 21 years old and a roly poly 98 kilos. Been lifting a while and I think it's going no too bad but my paper diary just got f**ked by a mixture of ammonia and chalk so I thought that's as good a reason as any to get a journal fired up here.
Just finished the Coan/ Phillipi deadlift and moved from 220 to an easy 240
Squat is moving along steady at 200 and improving but bench is piss poor and lagging behind so the next few months will really focus on this. Oh and becoming less roly poly and hopefully hitting around 87/88 kilos bodyweight.
Any patter would be fantastic and mibby the odd big of encouragement to be less of a fatty. Mostly patter though.
Will deadlift tonight so will update then.
Cheers
Just finished the Coan/ Phillipi deadlift and moved from 220 to an easy 240
Squat is moving along steady at 200 and improving but bench is piss poor and lagging behind so the next few months will really focus on this. Oh and becoming less roly poly and hopefully hitting around 87/88 kilos bodyweight.
Any patter would be fantastic and mibby the odd big of encouragement to be less of a fatty. Mostly patter though.
Will deadlift tonight so will update then.
Cheers
jpmpro17/10/11 @ 21:34
deadlifts- 60x8
100x5
140x5
165x5
185x6
Pulldowns 3x8
T-bars 3x8
SLDL's 3x8 100
Good mornings from pins 3x8 100
Circuit 60Kg 6xclean, 6x fronty, 6x push press, 6x squat
High reps f**king killed me.
100x5
140x5
165x5
185x6
Pulldowns 3x8
T-bars 3x8
SLDL's 3x8 100
Good mornings from pins 3x8 100
Circuit 60Kg 6xclean, 6x fronty, 6x push press, 6x squat
High reps f**king killed me.
jpmpro18/10/11 @ 20:50
Benching today from the Coan routine
Flat
Bar x loads
40 x loads
60 x 8
90 x 10
90 x 10
Close Grip
80 x 10
80 x 10
Inclines
75 x 10
75 x 10
JM Press
3x12 40
Flyes to get HENCH
3x12 17.5
Elbows Up Extensions
3x 15 12.5
High rep benching is f**king sore. And f**king hard. I havent gone above 5 reps in months but hopefully all will be well
Flat
Bar x loads
40 x loads
60 x 8
90 x 10
90 x 10
Close Grip
80 x 10
80 x 10
Inclines
75 x 10
75 x 10
JM Press
3x12 40
Flyes to get HENCH
3x12 17.5
Elbows Up Extensions
3x 15 12.5
High rep benching is f**king sore. And f**king hard. I havent gone above 5 reps in months but hopefully all will be well
jpmpro23/10/11 @ 12:26
Flat bench
2x10 75 kg
Dips 2x10 , 2x5
Jm press 3x5 50 kg
Flyes 3x10
Pushdowns 3x10
Quick and easy session. Felt a bit too quick qnd easy but hopefully it will all come together in a decent bench
2x10 75 kg
Dips 2x10 , 2x5
Jm press 3x5 50 kg
Flyes 3x10
Pushdowns 3x10
Quick and easy session. Felt a bit too quick qnd easy but hopefully it will all come together in a decent bench
jpmpro25/10/11 @ 15:19
Terrible session. Tired bloated and form was horrific.
Deadlift
60x10
100x5
110x5
120x5
140x3
155x3
175x3
195x3
Pulldowns 3x8
T bars 3x8 65kg
Sldl 2x8 110
Good mornings 2x8 60
Finished with loads of back extensions. Not a great feeling session. Hope for better next week.
Deadlift
60x10
100x5
110x5
120x5
140x3
155x3
175x3
195x3
Pulldowns 3x8
T bars 3x8 65kg
Sldl 2x8 110
Good mornings 2x8 60
Finished with loads of back extensions. Not a great feeling session. Hope for better next week.
jpmpro25/10/11 @ 20:55
Benching. Felt great, alot stronger than last week.
Bench
Bar x10
40 x 10
60 x 5
90 x 10
90 x 10
Close grip
80 x 10
80 x 10
Incline
75 x 10
75 x 10
Elbows out extensions 3x12 12.5
Flyes 3 x 10 17.5
Elbows up extensions 3x 15, 10
Cable flyes to get hench
Bench
Bar x10
40 x 10
60 x 5
90 x 10
90 x 10
Close grip
80 x 10
80 x 10
Incline
75 x 10
75 x 10
Elbows out extensions 3x12 12.5
Flyes 3 x 10 17.5
Elbows up extensions 3x 15, 10
Cable flyes to get hench
jpmpro27/10/11 @ 20:49
squats today after two weeks away from them so took it pretty easy.
60x 10
100 x 5
120 x 5
140 x 5
180 x 3
180 x 3
180 x 3
160 x 8
The 8 reps hammered me so I just played on the hack squat machine and did some leg extensions. Chest feeling very tight as well. Didnt help that the gym is far too hot but hopefully next week i'll get a better session in and some videos.
60x 10
100 x 5
120 x 5
140 x 5
180 x 3
180 x 3
180 x 3
160 x 8
The 8 reps hammered me so I just played on the hack squat machine and did some leg extensions. Chest feeling very tight as well. Didnt help that the gym is far too hot but hopefully next week i'll get a better session in and some videos.
Wiegieboard27/10/11 @ 20:54
jpmpro29/10/11 @ 20:05
cheers man. Hoping to get some decent numbers up in the next year.
Bench
bar x 10
60 x 10
80x 10
80 x 10
Dips 5x5
JM Press
3x8 50kg
Flies 3x8 20kg
cable flies and pushdowns to finish
Bench
bar x 10
60 x 10
80x 10
80 x 10
Dips 5x5
JM Press
3x8 50kg
Flies 3x8 20kg
cable flies and pushdowns to finish
jpmpro31/10/11 @ 20:53
Deadlifts today. Now off the ol' ganja so hopefully i'll feel the difference.
Deadlifts
60 x 8
100 x 8
120 x 5
165 x 5
185 x 3
205 x 3
Felt very easy but grip was a bas***d today. More reps on the card when the time comes again.
Stiff Leg Deadlifts
5x5 120
Pulldowns 3 x 8
T bars 3 x 8 70
high rep back extensions and then biceps to finish. Session felt great, no tight chest etc but might all be in my head. Weight seemed to fly up so its all good.
Deadlifts
60 x 8
100 x 8
120 x 5
165 x 5
185 x 3
205 x 3
Felt very easy but grip was a bas***d today. More reps on the card when the time comes again.
Stiff Leg Deadlifts
5x5 120
Pulldowns 3 x 8
T bars 3 x 8 70
high rep back extensions and then biceps to finish. Session felt great, no tight chest etc but might all be in my head. Weight seemed to fly up so its all good.
jpmpro02/11/11 @ 09:46
Bench again. Reps have dropped down to 8 and im really enjoying this now.
bar x 10
40 x 10
60 x 5
95 x 8
95 x 8
Close grip
82.5 x 8
82.5 x 8
Inclines
80 x 8
80 x 8
Tate Press
8 x 8
17.5 x 8
17.5 x 8
17.5 x 10
Flyes
20 x 8 x 3
Looking forward to the beching getting heavier. Will get some videos sorted soon. I always forget.
bar x 10
40 x 10
60 x 5
95 x 8
95 x 8
Close grip
82.5 x 8
82.5 x 8
Inclines
80 x 8
80 x 8
Tate Press
8 x 8
17.5 x 8
17.5 x 8
17.5 x 10
Flyes
20 x 8 x 3
Looking forward to the beching getting heavier. Will get some videos sorted soon. I always forget.
jpmpro03/11/11 @ 21:07
Squats tonight. Forgot the camera again but wasn't a fantastic session.
60 x 8
80 x 8
100 x 5
120 x 5
140 x 5
160 x 3
185 x 3
185 x 3
185 x 3
165 x 6
Attempted clean grip on front squats but dont feel confortable yet so I tied straps around the bar and held those.
3x8 100kg
leg extensions 3 x 8
Finished with some power cleans. Just trying to get the technique down. Will video and hope for feedback.
60 x 8
80 x 8
100 x 5
120 x 5
140 x 5
160 x 3
185 x 3
185 x 3
185 x 3
165 x 6
Attempted clean grip on front squats but dont feel confortable yet so I tied straps around the bar and held those.
3x8 100kg
leg extensions 3 x 8
Finished with some power cleans. Just trying to get the technique down. Will video and hope for feedback.
jpmpro07/11/11 @ 20:45
skipped light bench on saturday because of work but no great loss i suppose. Deadlifts tonight.
60 x 8
80 x 8
100 x 8
145 x 5
165 x 5
190 x 5
Feeling good on 5s now, remembered my camera but too busy to get a video. must do better !
pulldowns 3 x 8
t bar rows 3 x 8 70kg
stiff legs 2x8, 1x4 120kg. I cant use straps ! either my hands are too fat and fingers too stubby or im a dick.
Back extensions 3 x 8 20kg
finished with curls to get the gurls.
60 x 8
80 x 8
100 x 8
145 x 5
165 x 5
190 x 5
Feeling good on 5s now, remembered my camera but too busy to get a video. must do better !
pulldowns 3 x 8
t bar rows 3 x 8 70kg
stiff legs 2x8, 1x4 120kg. I cant use straps ! either my hands are too fat and fingers too stubby or im a dick.
Back extensions 3 x 8 20kg
finished with curls to get the gurls.
jpmpro08/11/11 @ 19:51
benching tonight. f**king terrible night. Too tired, gym too busy and on my own
Bench
20 x 8
40 x 8
60 x 5
80 x 5
100 x 8
100 x 8
Close Grip
90 x 8
90 x 5
Inclines
80 x 5
80 x 3
JM press
55 x 12
60 x 12
60 x 12
55 x 12
50 x 12
Finished with flyes
Bench
20 x 8
40 x 8
60 x 5
80 x 5
100 x 8
100 x 8
Close Grip
90 x 8
90 x 5
Inclines
80 x 5
80 x 3
JM press
55 x 12
60 x 12
60 x 12
55 x 12
50 x 12
Finished with flyes
jpmpro10/11/11 @ 21:43
Squats tonight. Moving into a 5,3,1 sort of setup as 5s then triples is getting boring and i fancy something new. Fairly easy night.
Squats
60 x 8
100 x 8
125 x 5
140 x 5
155 x 12
Fronties with straps as im inflexible....still
100 x 10
100 x 8
100 x 10
120 x 5
120 x 5
Loads of cleans with lightish weights.
Back Raise 3 x 8 30kg
Finished with abs.
fun session, will enjoy this i think.
Squats
60 x 8
100 x 8
125 x 5
140 x 5
155 x 12
Fronties with straps as im inflexible....still
100 x 10
100 x 8
100 x 10
120 x 5
120 x 5
Loads of cleans with lightish weights.
Back Raise 3 x 8 30kg
Finished with abs.
fun session, will enjoy this i think.