Jay` till november

[jay`]

it seems i am more consistent when i record my workouts regularly, so i am keen as mustard to give my best again, setting a short term goal to be consistent and intense until november.

first 2 weeks i am setting myself full-body workouts to toughen up my nervous system again and get all my muscles stimulated, im planning on seeing some gains in this 2 weeks, if not muscle mass then increased poundages on lifts.

after this 2 week re-intro i plan to set splits up, at the moment i am thinking of using a back/chest, bi's/tris, legs/shoulders split that is a switch from my usuall chest/tri, back/bi etc....

with the weather heating up rapidly here these days and living about 1 min walk to the beach, i am going to add in beach runs twice a week at night times.

diet is going to be my dodgy part (i know, i know -its the most important) i'll see how i go, i can't see me having any protein supp for at least a month or 2, so its gonna be baked beans and tuna and hot chips for a while!

starting stats: 82kg (180lbs, thanks Jock)
bf% not sure, ~12-13%
will take measurements again soon.

[jay`]

WORKOUT #1

Full-body

Squats
80 x 10
80 x 10
100 x 10
120 x 10

Deadlifts
60 x 10
100 x 8
100 x 6
100 x 6

Bench press
60 x 10
80 x 10
100 x 8
110 x 4

Lat-pulldowns
40 x 10
60 x 8
60 x 8

BB shoulder press
60 x 10
60 x 8
60 x 7

Tricep pushdown
40 x 8
40 x 6
40 x 5

DB bicep curls
20 x 10
20 x 10
20 x 7 (pushdowns and curls were supersetted)

NOTES - **Weights are in kilograms.** Good first workout in a while. Going to be sore. Looking forward to next one on thursday.

[jay`]

CARDIO

Touch football
35 mins (i arrived 5 mins into the game) of sprinting, jogging, and weaving, very fast game, good cardio workout.
I'd estimate HR about ~170-190 or there abouts for the majority of time.

e

[jay`]

WORKOUT #3

Upper-body

Bench press
60 x 10
80 x 10
100 x 8
110 x 6

Incline presses
60 x 10
80 x 8 push-ups x 12
80 x 6

Lat pulldowns
50 x 10 BB rows 60 x 10
60 x 8 BB rows 60 x 8
60 x 6

DB lateral raises
15 x 8 Upright rows 40 x 8
15 x 6

Tricep pushdowns
40 x 8 BB curls 40 x 10
40 x 6 BB curls 40 x 9


NOTES: felt really good, great pump and felt a little stronger or in rythem.

[jay`]

CARDIO

went for a beach run for about 15-20 mins, HR was at 160-165 for all but 1 min at the end where i got it up to 185-190+ for a whole min.

great fun and good run.

[jay`]

WORKOUT #4

Bench press
60 x 10
80 x 10
100 x 8
100 x 7
100 x 6

Incline press
60 x 10
80 x 7
80 x 6

Pushups
12, 15, 10

BB rows
60 x 10
70 x 8
70 x 8
70 x 7

Lat pulldowns
50 x 10 close grip 50 x 6
50 x 8 close grip 40 x 8
50 x 6 close grip 40 x 6

CARDIO

beach run for 10 mins, ****in rooted, tide pushed me onto softer sand, good workout!

[jay`]

WORKOUT # 5

Tricep pushdowns
40 x 10
40 x 8
40 x 7
40 x 6

BB extensions
40 x 10
50 x 8
50 x 6

DB extensions
15 x 8
15 x 6

BB curls
40 x 10
50 x 8
50 x 8

DB hammer curls
15 x 10
15 x 8

[DaRkAnGel]

Any results so far? You been on a break or what?

[jay`]

nah, its hard to say i've got any growth. i'd say i've been keeping maintenance lately. its kinda funny, i've definetely lost considerable LBM since the start of the year, however the camera pics are looking better.

my goals are considerably less focused on being one of 'the big guys' and more emphasis now on health and fitness and just enjoying myself.

i did do some stats the other day;
chest - 46
arms - 16.25
waist - 32.5

weight between 83-85kg .... 183-187lbs

[jay`]

WORKOUT # 6

lack-luster workout this one was...

Squats
60 x 10
80 x 8
100 x 8
100 x 8


SLDL
60 x 10
60 x 8
60 x 8

DB side laterals
15 x 10
15 x 10

that was it....bit of a ****ta.

[jay`]

WORKOUT #7

Chest

bench press
60 x 10
80 x 9
100 x 10
100 x 6

incline press
80 x 8
80 x 7

pushups
20

cable crossovers
15 x 10
15 x 8

[jay`]

WORKOUT #8

back

lat-pulldowns
50 x 10
50 x 8
50 x 8
50 x 8

BB rows
60 x 10
60 x 8

close grip pulldowns
50 x 8
50 x 7
50 x 7

DB rows
27.5 x 10
27.5 x 8
27.5 x 7

[jay`]

WORKOUT #9

Tri pushdowns
35 x 10
40 x 8
40 x 8
40 x 7

Skull crushers
40 x 10
40 x 10
40 x 8

DB extensions
25 x 10
25 x 8
bench dips x 15

BB curls
40 x 10
50 x 8
50 x 7

Incline hammer curls
15 x 10
15 x 8
15 x 6

Concentration curls
15 x 8
15 x 6


NOTES: Also i forgot to log a legs workout from last week.

[jay`]

i haven't worked out for a couple of weeks due to illness, i've had some bad ahstma and chest infection that has kept me away from vigorous exercise.....gee i missed it!

today im feeling alot better, still a bit of a cough and a little tight in the lungs but feel alot better and on the mend (damn spring air plays havoc with me).

anyway today i had a really good re-introduction to weights:

bench press
60 x 10
80 x 10
100 x 10

deadlifts
60 x10
80 x 10

BB rows
60 x 10
80 x 8

tricep pushdown
40 x 10
40 x 8

DB shoulder press
20 x 12
20 x 10

DB curls
20 x 6
20 x 6

felt really pumped...always seem to get the best pumps first good session back from a break, went to take some snaps but my batteries were dead, hopefully next time.

measurements:
arms: 16.5"
chest: 45.25"
waist: 32.75"
bf: the calipers read 6.6% (3 times) but i call bs, i would say ~10%

[jay`]

First leg workout for a few weeks,

squats
60 x 10
80 x 10
100 x 10
105 x 10

SLDL
60 x 10
60 x 10

calf raises (holding bar)
100 x 15
60 x 20
80 x 15

followed by a ~1.5km run as a thunderstorm was approaching, thus the humidity and temp was high as, sweated like an absolute pig!