Less Fat, More Power
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| jpmpro |  | ... | 13-11-2011 @ 16:09 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Bro workout wae dumbells on saturday. Cant remember weights etc but put in a decent shift. Started conditioning work to lose some fat. I dislike it. | ||
| jpmpro | | ... | 14-11-2011 @ 19:49 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Conditioning (AM) 8 laps of football pitch general warm-up stretching routine 3 half way line sprints 5 penalty box sprints 5 press up to penalty box sprints. Called conditioning at that. Deadlifts Felt very bloated and fat and the belt was digging in hard so went without. 60 x 8 100 x 5 140 x 5 160 x 3 180 x 3 200 x 4 Pulldowns 3 x 5 pulley row 3 x 5 Stiff legs 120kg 4 x 5 Some bicep work to finish. Decent session and hopefully ill feel some benefit from the conditioning work. | ||
| jpmpro | | ... | 15-11-2011 @ 21:20 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Bench tonight. Flat 20 x 10 40 x 8 60 x 5 90 x 5 105 x 5 105 x 5 Close Grip 90 x 5 90 x 5 Incline 85 x 5 85 x 5 Jm press 65 x 5 65 x 5 65 x 7 Tate Press 15s x 8 15s x 7 15s x 10 Flyes 17.5 x 10 x 3 Conditioning 60KG floor to over head x 16 aimed for 20 but smashed my face on the 16th. will do better next time. x 10 x 10 x 10 f**ked after that but feeling good generally. Roll on the Abs haha | ||
| jpmpro | | ... | 17-11-2011 @ 10:59 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | More conditioning. One mile in 13 minutes. So terribly unfit but atleast I know where I am with cardio and my s**t lungs. Loads of stretching and YTL's then a quick swim. Aiming for 12 minutes next week. | ||
| jpmpro | | ... | 22-12-2011 @ 22:52 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | lost a few weeks due to bad internet but training going well. Getting ready for BDFPA competition on 29th January so terrible prep and bad performance due to follow. Also, new lever belt from strength shop. Its the dogs bo***cks. | ||
| jpmpro | | ... | 29-12-2011 @ 16:10 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Squats today 60 x loads 100 x 5 120 x 5 140 x 5 160 x 3 180 x 3 190 x 2 190 x 2 190 x 2 Front squats 100 x 8 110 x 5 120 x 5 120 x 8 Sumo deadlift 100 x 2 x 8 Pin good mornings 100 3 x 5 Feeling good with a bit of weight on. Hopefully get s double with 200 before the comp and come up with a decent single. | ||
| jpmpro | | ... | 02-01-2012 @ 20:50 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | missed session today as gym was closed so moved to tomorrow. Toying with sumo deadlifting. Will get some vids hopefuly | ||
| jpmpro | | ... | 03-01-2012 @ 21:07 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Sumo deadlift felt great today. I forgot the camera so no s**t form footage but i think with some work it could be a go-er. Worked up to a 200kg single and it was a grinder but i think its due to lack of experience and practice. Ill definitely keep it in mind for after the january comp. Anyway the session Sumo Dead 60 x 8 80 x 5 100 x 5 120 x 3 140 x 3 160 x 3 180 x 3 200 x 1 Conventional deads 210 x 1 230 x 1 Threw these in as I want to keep some heavy singles. Stiff Leg Deadlift or Romanian im not sure 120 x 5 120 x 5 140 x 5 140 x 5 140 x 5 dumbell rows 45kg x 8, x5, x5, x5 Finished with some ab work and stretching. Fat as f**k asfter xmas pig out but the power is there. Bench session in the Am so hopefully a video or 2. | ||
| Luuuuuukey | | ... | 04-01-2012 @ 08:11 |
 Hill sprints are fun! Member 731, 3253 posts SQ 200, BP 127.5, DL 232.5560.0 kgs @ 80kgs UnEq | jpmpro said:Conditioning (AM) 8 laps of football pitch general warm-up stretching routine 3 half way line sprints 5 penalty box sprints 5 press up to penalty box sprints. Called conditioning at that. I haven't done so lately because of work ruining things, but I love spending a bit of time running round a football pitch. Sprints across the width of the pitch, sprint/jog intervals across the pitch, sprints to halfway, sprint the full length. Quite handy having a pitch just round the corner! Keep it up!  | ||
| jpmpro | | ... | 05-01-2012 @ 23:24 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Aye man its handy having a pitch round the corner. I've been slacking off on it recently as well so its an aim to get some more fitness work in and lose some bodyweight. Wednesday was Benching bench 40 x 5 60 x 5 80 x 5 100 x 3 110 x 3 115 x 1 misloaded 110 x 5 115 x 2 All felt very heavy and bad. Need to sort form out. Dumbell shoulder press 15 x 12 30 x 8 30 x 8 30 x 6 Bodyweight dips 8, 8, 8, 5 Tate Press 15 x 8, 8, 6 Abs etc to finish. Felt terrible so not too worried about the bad session. Today was Squat Squat 60 x 8 100 x 5 120 x 3 120 x 5 140 x 5 180 x 3 190 x 2 190 x 2 195 x 2 200 x 1 The double was probably there but im a snivveling wimp and moaning that i have a cold. On another note my brother(and training partner) had a spectacular miss at a 160. I wish it was on video. Lost the bar on his back and threw a hissy fit. Great to watch !! Frontis 60 x 8 100 x 8 120 x 5 , 5, 5 Good mornings from pins 100 x 5 120 x 5, 5, 5 Finished with 8 doubles at sumo speed pulls. used 100k. All moved very fast and happy with session. | ||
| jpmpro | | ... | 11-01-2012 @ 13:58 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Bench session bench bar x 8 40 x 8 60 x 8 80 x 5 100 x 5 110 x 5 110 x 5 110 x 3 100 x 5 Dumbell bench 30s, 8, 8, 8, 6 Flyes 20s, 8 10 10 Dips, 8, 8, 8, 5 Tate press 15s, 8 , 10, 10 Pushdowns etc to finish | ||
| jpmpro | | ... | 12-01-2012 @ 21:19 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | weighed in tonight at 101KG so the cardio will be getting started asap to get me back under the ton for the 29th. Also looked at the British qualifying total and fancy my chances so heres hoping. Squats tonight 60 x 10 80 x 8 100 x 5 120 x 5 140 x 5 160 x 5 180 x 3 190 x 2 195 x 2 195 x 2 195 x 2 195 x 1 Then pin good mornings Pin 17, 100 x 5 120 x 5 120 x 5 120 x 5 120 x 5 Finished with abs. Feeling good for 195/200 as an opener | ||
| jpmpro | | ... | 15-01-2012 @ 21:32 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | comp plans abolished due to my laziness and stupidity. Reckon i've left it too late now with fees etc so itll be onto another training cycle as of tomorrow. Quite fancy the westside conjugate style of training so I'm going to give it a whirl and see what i make of it. Videos Will be made as I'll be hoping to get some feedback. Anyway onwards and upwards ! | ||
| jpmpro | | ... | 18-01-2012 @ 23:01 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | MONDAY Heavy Lower body day Chose conventional deficit deadlifts for this. Used a plate to stand on. 60 x 5 80 x 5 100 x 5 120 x 3 140 x 5 160 x 3 180 x 3 190 x 3 195 x 3 200 x 1 210 x 1 190 x 3 RDL's 100 x 8 140 x 5 140 x 5 140 x 4 120 x 6 Back raises no added weight, 5 x 15 Abs to finish. TUESDAY Max effort upper body. Used decline bench. 40 x 5 60 x 5 80 x 5 100 x 5 120 x 3 125 x 3 130 x 3 135 x 1 140 x F 140 x F 130 x 3 130 x 3 130 x 3 120 x 3 Seated dumbell Press 30s x 8, 8, 6, 5, 5 Tate Presses 17.5s 8, 8, 6 T bar rows 40 x 8 60 x 8 70 x 8 70 x 8 70 x 8 60 x 5 Pulldowns 3x8 Seated Row 4x8 Face Pulls 3x8 Felt good.Hopefully Someone more experienced in this training style can keep me on the right track or atleast let me know if im a million miles away from what I should be doing! Looking forward to dybamic effort squats tomorrow. Going to do them paused instead of using a box as ill be raw. | ||
| jpmpro | | ... | 20-01-2012 @ 21:25 |
Member 2556, 39 posts SQ 215, BP 140, DL 240595.0 kgs @ 95kgs UnEq | Dynamic Lower, Thursday Paused squats 12 x 2 130kg Front squats 100 x 5 120 x 5 130 x 5 130 x 5 130 x 5 Deadlifts 15 singles 145kg Hamstring curls 20kg 3x10 45 degree extensions bw x 15 15kg x 8 40 x 8 x 4 Abs to finish | ||