Android 58 Report post Posted December 9, 2012 journal looks good, setting goals and dealing with shit that always tries to interfere with them....kudosHope your wrist comes right mate, nothing wrong with using wrist wraps for pressing movements if it helps (chest and shoulder days). Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 9, 2012 journal looks good, setting goals and dealing with shit that always tries to interfere with them....kudosHope your wrist comes right mate, nothing wrong with using wrist wraps for pressing movements if it helps (chest and shoulder days).Thanks, and yeah wrist wraps help a lot even on fly movements as it restricts the bending of my wrist also thumb less grip helps a lot but if I push it the pain is still there. Just got to work around it!Also hoping to add regular photos so can track progress, and get constructive criticism Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 9, 2012 Today's Marco's Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 10, 2012 Hit back and biceps this morning.Wrist felt pretty good, just a little tender when doing rack pulls when wearing straps. -BW Pull-ups 12x5 -Bent Over Rows 100kgx12x3 (stoked with form weight felt light, good squeeze)-Rack Pulls 180kgx14x3-T bar rows 60kgx20, 70kgx16, 90kgx12x3-Seat Dumbbell Curls 20kgx12x3 (Couldn't be bothered doing more was exhausted from back routine)Macro's for the day are: 303g Carbohydrates90g Fat301g Protein 3,265 CaloriesAnd my 4 box's of VPX zero impact bars finally arrived! Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 11, 2012 Shoulders and Abdominals-Seated DB shoulder press 32kgx20, 34kgx16, 36kgx14, 38kgx10-Barbell Front Raises Reverse Grip 35kgx16, 40kgx14, 45kgx12-Seated Lateral Raises 18kgx16, 20kgx12x4-Bent Over Dumbbell Flies 16kgx16x3-Cable Crunches super set with hanging leg raises Macro's Carbohydrates 320 gramsFat 92 gramsProtein 290 grams Calories 3,291 Wrists feel good this morning but were nicely strapped up! :wink: Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 12, 2012 REST DAY!Macro's293 grams Carbohydrates87 grams Fat303 grams Protein3,265 CaloriesLooking forward to re-feed day! If anyone is interested in seeing my current diet add "Jimmybro1" on myfitnesspal Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 14, 2012 Chest-Flat bench 4x100kgx8, drop set 60kg to failure-Incline barbell bench 80kgx12x4-Cable Flies 4x16Macros308g Carbohydrates78g fat'302g Protein Will post some pictures later today Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 17, 2012 December 17th Chest and Triceps-Incline Dumbbell 30kgx20, 34kgx16, 36kgx14, 38kgx12, 40kgx10-Flat Dumbbell 36kgx16, 38kgx14, 40kgx10-Cable Flies 3 sets-Skull Crushers 35kg+Barx12x3 super set with close grip press to failure-Triceps Extensions 72kgx20, 84kgx16, 92kgx10Macros 334g Carbohydrates96g Fat290g Protein Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 17, 2012 December 18thBack & BicepsTried some different movements today from my regular routine added close grip cable pull down and overhand bent over row's. Felt strong today and wrist felt great was reflected in my lifts especially rack pulls which I was happy with -Close Grip Cable Pull-downs 1 warmup 3 working -BW Pull-ups 4 sets of 12 + 5 negatives-Over hand bent over rows 80kgx20, 100kgx16, 120kgx12-Rack Pulls 100kgx20, 140kgx16, 180kgx14, 220kgx12, 260kgx8, 280kgx6!-Seat Dumbbell curls 18kgx20, 20kgx16, 22kgx14-Hammer Curls 20kgx16, 22kgx14, 24kgx14Workout was great was sweating like an animal had no energy for arms and to be honest could really be bothered training them! Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 18, 2012 19th DecemberShoulders & Abdominals - Seated DB Shoulder Press 30kgx20, 34kgx16, 36kgx12, 38kgx10- Under hand BB Front Raises 35kgx16, 40kgx12, 45kgx10- Seated Lateral Raises 16kgx20, 18kgx12x3 last set super set with 12kgx20- Bent over flies 16kgx20, 18kgx20, 20kgx14- Cable Forehead pulls 76kgx18, 86kgx16, 96kgx12- Hanging leg raises x 3 - Cable Crunches 86kgx20x3Reasonably good workout sweated like a beast the weather is definitely getting warmer! Macros353g Carbohydrates93g Fat315g ProteinCalories 3506 Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 20, 2012 Chest & Calves-Incline DB Press 30kgx16, 36kgx14, 38kgx12, 42kgx8-Flat DB Press 30kgx16, 36kgx14, 38kgx12, 42kgx11-Cable Flies 3 sets-Leg Press Calve Raises 6 setsOverall good workout wicked pump. Wrists are feeling pretty so will start pushing the heavies again. Share this post Link to post Share on other sites
tomleegolf 23 Report post Posted December 21, 2012 Do you go to failure with the lighter dumbbells? Your workouts seem pretty simple. How long do they take? Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 21, 2012 Do you go to failure with the lighter dumbbells? Your workouts seem pretty simple. How long do they take?The lighter sets don't go to failure, trying to add in periodization type training so lighter weight higher reps 20-8 and strength 4-8 reps, still trying to find the right numbers though. Workouts are short this one is the most basic 30-45 minutes others are around 60 min and legs 90min. Been going light the last few months to allow my thumb tendons to recover, will take a while to get back to the old weights. Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 21, 2012 Here's a recent picture. Quality a bit poor. Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 22, 2012 December 22ndQuads & Hamstrings-Back Sqauts 60kgx16, 100kgx16, 120kgx10, 150kgx13, 150kgx11, 150kgx9 -Leg Press 12platesx20, 14platesx16, 16platesx16, 18platesx14, 20platesx11-Stiffleg deadlift 60kgx20, 80kgx20x4-Seated leg curls 89kgx20, 94kgx16, 109kgx12-Leg extensions single leg at a time 3 setsWas happy with the squats definitely starting to become a strong movement for me. Aiming for 3 sets of 160kgx10 by March. Going to set this goal in stone so got something to strive towards, definitely like training legs the exhaustion is truly mentally and physically testing.Macros340g Carbohydrates92g Fat264g Protein Share this post Link to post Share on other sites
I Declare War 90 Report post Posted December 22, 2012 Here's a recent picture. Quality a bit poor.good structure bro, tight and compact. biceps good shape too Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 22, 2012 Here's a recent picture. Quality a bit poor.good structure bro, tight and compact. biceps good shape tooThanks IDW, I'm hoping to make some solid progress over the next 18 months both in terms of physique and strength.Another photo of rear double bicep, can't see detail in back because of lighting. Definitely feel like I am getting some good back thickness. Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 23, 2012 Chest & Triceps-Incline Dumbbell 30kgx20, 34kgx16, 38kgx14, 40kgx10 (finished last set early due to finger bleeding out)-Flat Dumbbell 30kgx20, 36kgx16, 38kgx14, 42kgx12-Cable Flies 2 incline, 2 decline cross overs-Skullcrushers 3 sets super set with close grip presses-Cable Tricep extensions 3 setsPump was great and was feeling rather good towards the end of the workout. My finger bleeding out did put a damper on the start of the workout but once wrapped up again was good to go!Here's a picture of my finger, cut it peeling a sweet potato. The peeler even went through the nail! Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 25, 2012 shoulders and traps- seated DB shoulder press 34kgx16, 37.5kgx12,x10- standing behind head military press 60kgx12x3- lateral raises 18kgx12x3 last set drop set 14kg,10kg,7kg- rear delt flies 12kgx16x4- barbell shrugs 100kgx20, 140kgx16x3Macros288g Carbohydrates114g Fat304g Protein 3,411 CaloriesHave decided to bump calories up to 3,400 as no weight change at 3,200 over a period of ten days so must be around about my maintenance calories, my bodies still teaching me a thing or two! Share this post Link to post Share on other sites
I Declare War 90 Report post Posted December 25, 2012 Ouch!! Your finger got shredded bro :shock: Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 26, 2012 Ouch!! Your finger got shredded bro :shock:Yeah I'm hoping it heals quickly makes holding a bar a bit challenging at the moment. The most painful thing is the peeler cut through the nail to the skin underneath the nail which hurt like crazy with pressure on it. Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 26, 2012 quads, hamstrings & calves-high bar back squats 100kgx16, 120kgx14, 140kgx14, 160kgx6-leg press 6 plates a side (PAS)x20, 7PASx16, 8PASx14, 4PASx14 pause & hold on pins -stiffleg deadlifts 60kgx20, 80kgx20,90kgx16x3 (good stretch in hamstrings and glutes)-seated leg curls 4 working sets last a drop set -leg extensions single leg 4 working sets -standing calves raises 5 working set rep range 25-16Overall felt like a good workout but surprised i could only hit 6 at 160kg even though 140kg felt like nothing Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 27, 2012 chestWas a bit of a different workout more for fun than anything else the pump was incrediable. :shock: - incline DB press 24kgx15, 30kgx15, 37.5kgx12, 44kgx12, 48kgx10, 48kgx8- machine flies 50 reps, 40 reps, 30 reps, 20 reps, & 10 reps with increasing weight - incline neck press 60kgx20, 80kgx16, 90kgx12, 90kgx8 - cable flies same reps as machine fliesThis workout was extremely high volume way more than i am use to and was quite fun to do something different. Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 29, 2012 Rest DayGot to love rest days, just spent the day chilling in the sun and eating food! Macros327g Carbohydrates79g Fat308g Protein Photo up-date of tanning gains Share this post Link to post Share on other sites
jimmybro1 429 Report post Posted December 29, 2012 Back-Close V grip pull downs 3 working sets 16-8 reps-BW Pull-ups 12x4 + 1x10 + 3 Negatives-Rack Pulls 140kgx20, 160kgx16, 180kgx12x3-Bent over barbell rows overhand grip 80kgx20, 100kgx3x14-DB rows 50kgx16, 55kgx16 (really focused on contraction)-DB Laterial Raises 16kgx16x3 (for fun)Took SUAS's advice and adding an extra rowing movement in felt great and felt stronger amazing pump and the mind muscle connection was definitely there. Heading off to Whangamata tomorrow to get my drink on for new years, will be back in the gym the 2nd if I have recovered by then. Unfortunately i'm one of the unlucky few that get terrible hangovers :evil: Share this post Link to post Share on other sites