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Tuesday 11th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 16 Day 77


Overhead Press 
20kgs 6рХ1п
25kgs 6рХ1п
30kgs 6рХ1п
35kgs 6рХ2п
40kgs 6рХ1п:lifter:

Total: 36 Movements 

Side Delt Raise 
5lbs 10рХ5п

Total: 50 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
10kgs 10рХ5п

Total: 50 Movement 

Dips Assisted 
78kgs 10рХ1п
72kgs 10рХ1п
66kgs 10рХ1п
60kgs 10рХ1п
54kgs 10рХ1п

Total: 50 Movements 

Tricep push Downs 
10 Plates 12рХ1п
11 Plates 12рХ1п
12 Plates 12рХ3п

Total: 60 Movements 

Purple Band Tris 
Purple Band 70рХ1п
Purple Band 70рХ1п

Total: 140 Movements 

Notes:

 

  • Squat: 16th week on Shoulders and Tris. finally hit 40kgs on overhead press, :lifter: repeated the rest pf last weeks sets and reps.
     
  • Notes: Micro-cycle 3 Week 16, learning adapting improving:lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Wednesday 12th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 16 Day 78

Legs 

High Bar Squats Heels 
60kgs 6рХ1п
80kgs 6рХ1п
100kgs 6рХ1п
120kgs 6рХ2п

Total: 30 Lifts 

Leg Press 
80kgs 8рХ1п
120kgs 8рХ1п
160kgs 8рХ3п

Total: 40 Lifts 

Scrum Squat 
20kgs 10рХ1п
40kgs 10рХ4п

Total: 50 Movements 

Pull Down Abs 
50kgs 8рХ5п

Total: 40 Movements 

Notes:

 

  • Quads: hypertrophy phase, 15th week just a repeat of last weeks sets reps and numbers 
     
  • Notes: Micro-cycle 3 Week 15, Big Poppa Pump day for the Quadzs. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Thursday 13th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 16 Day 74

Back n Bis 

Rack Pull below Knee 
60kgs 5рХ1п
80kgs 5рХ1п
100kgs 5рХ1п
120kgs 5рХ2п

Total: 25 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ1п
70kgs 5рХ2п

Total: 25 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ4п

Total: 40 Movements 

Lat Pull Downs Fat Bar 
45kgs 8рХ1п
50kgs 8рХ1п
55kgs 8рХ2п
60kgs 8рХ1п

Total: 40 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 12рХ5п

Total: 60 Movements 

Notes:

 

  • Back and Biceps: 14th week of the hypertrophy. Repeat of last weeks reps and sets 
     
  • Notes: Micro-cycle 3 Week 16, one day to go

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Friday 14th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 16 Day 80

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
50kgs 6рХ2п
55kgs 6рХ1п

Total: 36 Lifts 

Dumb Bell Flyes 
20lbs 10рХ5п

Total: 50 Movements 

Dumb Bell Press 
45lbs 8рХ1п
50lbs 8рХ1п
55lbs 8рХ1п
60lbs 8рХ1п
65lbs 8рХ1п

Total: 40 Movements 

Cable Flyes Upper 
3 plates 10рХ1п
4 plates 10рХ4п

Total: 50 Movements 

Cable Flyes Lower 
3 Plates 10рХ1п
4 Plates 10рХ4п

Total: 50 Movements 

Bench Press Pipe Arch 
40kgs 8рХ1п
55kgs 8рХ1п
70kgs 8рХ2п
72.5kgs 8рХ1п:bench:

Total: 40 Lifts 

Pull Down Abs 
50kgs 8рХ5п

Total: 40 Movements 

Notes:

 

  • Chest: 64th day of the hypertrophy. 5kgs up on the Incline and 2.5kgs up on the Bench and a repeat for the other exercises of reps sets and weights. 
     
  • Notes: Micro-cycle 3 Week 19, like the last 3 weeks Chest day is getting better. Another good week. 

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Monday 17th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 17 Day 81

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п
140kgs 3рХ1п 
160kgs 3рХ1п 
180kgs 3рХ1п 
180kgs 3рХ1п 

Total: 21 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п
110kgs 3рХ1п 
105kgs 3рХ1п

Total: 18 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 54

Notes:

 

  • Squat: Primary Day Cent C44, 17th day back tough day after a full on week of overeating. 
     
  • Press: Comp Bench Overload XL. Bench a bit faster than last week did a drop set at 105kgs. 
     
  • Pull: C44 Sumo not so wider stance and toes out this week. Last week missed 170 so did 2 sets at 150 speed not as fast as I would have liked. 
     
  • Notes: Micro-cycle 3 Week 17, Just fat from overeating makes for a difficult session.

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Tuesday 18th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 17 Day 82


Overhead Press 
20kgs 6рХ1п
25kgs 6рХ1п
30kgs 6рХ1п
35kgs 6рХ2п
40kgs 6рХ1п:lifter:

Total: 36 Movements 

Side Delt Raise 
5lbs 10рХ5п

Total: 50 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
10kgs 10рХ5п

Total: 50 Movement 

Dips Assisted 
78kgs 10рХ1п
72kgs 10рХ1п
66kgs 10рХ1п
60kgs 10рХ1п
54kgs 10рХ1п

Total: 50 Movements 

Tricep push Downs 
10 Plates 12рХ1п
11 Plates 12рХ1п
12 Plates 12рХ3п

Total: 60 Movements 

Purple, Res +White Band Tris 
Purple Band 70рХ1п
Red + White Bands 35рХ1п

Total: 105 Movements 

Notes:

 

  • Squat: 16th week on Shoulders and Tris. repeated last weeks 40kgs on overhead press, :lifter: went up to 2 bands on the Tri Push Downs.
     
  • Notes: Micro-cycle 3 Week 17, learning adapting improving:lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Wednesday 19th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 17 Day 78

Legs 

High Bar Squats Heels 
60kgs 6рХ1п
80kgs 6рХ1п
100kgs 6рХ1п
120kgs 6рХ1п

Total: 24 Lifts 

Leg Press 
80kgs 8рХ1п
120kgs 8рХ1п
160kgs 8рХ2п

Total: 32 Lifts 

Scrum Squat 
20kgs 10рХ1п
40kgs 10рХ3п

Total: 40 Movements 

Pull Down Abs 
50kgs 8рХ4п

Total: 32 Movements 

Notes:

 

  • Quads: hypertrophy phase, 17th week dropped a set on all exercises today, to humid last night 
     
  • Notes: Micro-cycle 3 Week 17, part Big Poppa Pump day for the Quadzs. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Thursday 20th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 17 Day 79

Back n Bis 

Rack Pull below Knee 
60kgs 5рХ1п
80kgs 5рХ1п
100kgs 5рХ1п
120kgs 5рХ1п

Total: 20 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ1п
70kgs 5рХ1п

Total: 20 Movements 

Chest Supported Rows 
15kgs 8рХ1п
20kgs 8рХ3п

Total: 32 Movements 

Lat Pull Downs Fat Bar 
45kgs 8рХ1п
50kgs 8рХ1п
55kgs 8рХ1п
60kgs 8рХ1п

Total: 32 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 12рХ5п

Total: 60 Movements 

Notes:

 

  • Back and Biceps: 17th week of the hypertrophy. Dropped a set on most exercises except the Gunz's 
     
  • Notes: Micro-cycle 3 Week 17, one day to go

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Friday 21st December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 17 Day 85

Chest 

Incline Bench Press 
20kgs 6рХ1п
30kgs 6рХ1п
40kgs 6рХ1п
50kgs 6рХ1п
55kgs 6рХ2п

Total: 36 Lifts 

Dumb Bell Flyes 
20lbs 10рХ5п

Total: 50 Movements 

Dumb Bell Press 
45lbs 8рХ1п
50lbs 8рХ1п
55lbs 8рХ1п
60lbs 8рХ1п
65lbs 8рХ1п

Total: 40 Movements 

Cable Flyes Upper 
3 plates 10рХ1п
4 plates 10рХ4п

Total: 50 Movements 

Cable Flyes Lower 
3 Plates 10рХ1п
4 Plates 10рХ4п

Total: 50 Movements 

Bench Press Pipe Arch 
40kgs 8рХ1п
55kgs 8рХ1п
70kgs 8рХ1п
75kgs 8рХ2п:bench:

Total: 40 Lifts 

Pull Down Abs 
50kgs 8рХ5п

Total: 40 Movements 

Notes:

 

  • Chest: 68th day of the hypertrophy. 2 top sets on the Incline and 2.5kgs up on the Bench and a repeat for the other exercises of reps sets and weights. 
     
  • Notes: Micro-cycle 3 Week 19, like the last 3 weeks Chest day is getting better. Another great week. 

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Monday 24th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 17 Day 81

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п 
140kgs 2рХ1п 
160kgs 2рХ1п 
180kgs 2рХ1п 
190kgs 2рХ1п 

Total: 16 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 2рХ1п 
100kgs 2рХ1п 
110kgs 2рХ1п 

Total: 15Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 1рХ1п 
150kgs 1рХ1п 
170kgs 1рХ1п 

Total: 9 Lifts

All Lifts 40

Notes:

 

  • Squat: Primary Day Cent C44, 18th day back and 1 to go, doubles today singles next week. 
     
  • Press: Comp Bench Overload XL. Bench a bit slower than last week only a double at 110kgs. 
     
  • Pull: C44 Sumo not so wider stance and toes out this week. Last week 2 sets at 150 did 170 today for a single not as fast as I had hoped. 
     
  • Notes: Micro-cycle 3 Week 17, Just fat from overeating makes for a difficult session been 2 Mondays in a row.

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Tuesday 25th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 18 Day 87


Overhead Press 
20kgs 5рХ1п
25kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ2п
40kgs 5рХ1п:lifter:

Total: 30 Movements 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
10kgs 6рХ5п

Total: 30 Movement 

Dips Assisted 
78kgs 5рХ1п
72kgs 5рХ1п
66kgs 5рХ1п
60kgs 5рХ1п
54kgs 5рХ1п

Total: 25 Movements 

Tricep push Downs 
10 Plates 12рХ1п
11 Plates 12рХ1п
12 Plates 12рХ3п

Total: 60 Movements 

Band Tris 
Red + White Bands 40рХ2п

Total: 80 Movements 

Notes:

 

  • Squat: 18th week on Shoulders and Tris. deload sort of day 
     
  • Notes: Micro-cycle 3 Week 18, learning adapting improving:lifter:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



OB1 
 

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Wednesday 26th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 18 Day 83

Legs 

High Bar Squats Heels 
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ3п

Total: 21 Lifts 

Leg Press 
80kgs 5рХ1п
120kgs 5рХ1п
160kgs 5рХ3п

Total: 25 Lifts 

Scrum Squat 
20kgs 5рХ1п
40kgs 5рХ3п

Total: 20 Movements 

Pull Down Abs 
50kgs 5рХ4п

Total: 20 Movements 

Notes:

 

  • Quads: hypertrophy phase, 18th week dropped reps on all sets too fat from yesterday 
     
  • Notes: Micro-cycle 3 Week 18, one week to go little Poppa Pump day for the Quadzs. :pimp:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Thursday 27th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 18 Day 84

Back n Bis 

Rack Pull below Knee 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ3п

Total: 15 Lifts 

Chest Supported Rows 
15kgs 6рХ4п

Total: 24 Movements 

Lat Pull Downs Fat Bar 
45kgs 6рХ1п
50kgs 6рХ1п
55kgs 6рХ1п
60kgs 6рХ1п

Total: 24 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 15рХ4п

Total: 60 Movements 

Notes:

 

  • Back and Biceps: 18th week of the hypertrophy. Dropped a set on most exercises except the Gunz's 
     
  • Notes: Micro-cycle 3 Week 18, one day to go

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Friday 28th December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 18 Day 90

Chest 

Incline Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ2п


Total: 15 Lifts 

Dumb Bell Flyes 
20lbs 8рХ5п

Total: 40 Movements 

Dumb Bell Press 
45lbs 3рХ1п
50lbs 3рХ1п
55lbs 3рХ1п
60lbs 3рХ1п
65lbs 3рХ1п

Total: 15 Movements 

Cable Flyes Upper 
3 plates 8рХ1п
4 plates 8рХ4п

Total: 40 Movements 

Cable Flyes Lower 
3 Plates 8рХ1п
4 Plates 8рХ4п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ2п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 72th day of the hypertrophy. Deload week 1 and needed it too. 80kgs on bench was pleasing for 2 sets 
     
  • Notes: Micro-cycle 3 Week 20, up and down week but considering iot is Christmas understandable. 

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Monday 31st December

Jacked and Sometimes Tanned

Micro-cycle 3 Week 19 Day 86

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 2рХ1п 
140kgs 2рХ1п 
160kgs 1рХ1п 
180kgs 1рХ1п 
190kgs 1рХ1п 
200kgs 1рХ1п 

Total: 15 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 1рХ1п 
90kgs 1рХ1п 
100kgs 1рХ1п 
110kgs 1рХ1п 
115kgs 1рХ1п 

Total: 11 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 1рХ1п 
150kgs 1рХ1п 
170kgs 1рХ1п 

Total: 9 Lifts

All Lifts 35

Notes:

 

  • Squat: Primary Day Cent C44, 19th day and final day of this bloc. 200 felt good not the depth I wanted but happy 
     
  • Press: Comp Bench Overload XL. Bench better than last week a single @ 115kgs best I have done for a while. 
     
  • Pull: C44 Sumo this was tough bloated so not a good day for Deathlifts did 170 today for a single not as fast as I had hoped. 
     
  • Notes: Micro-cycle 3 Week 19, Just fat from overeating makes for a difficult session been 3 Mondays in a row. Final train for the year.

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Tuesday 1st January

Jacked and Sometimes Tanned

Micro-cycle 3 Week 19 Day 92


Overhead Press 
20kgs 5рХ1п
25kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ2п
40kgs 5рХ1п:lifter:

Total: 30 Movements 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
10kgs 6рХ5п

Total: 30 Movement 

Dips Assisted 
72kgs 5рХ1п
66kgs 5рХ1п
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п

Total: 25 Movements 

Tricep push Downs 
10 Plates 12рХ1п
11 Plates 12рХ1п
12 Plates 12рХ3п

Total: 60 Movements 

Band Tris 
Red + White Bands 40рХ2п

Total: 80 Movements 

Notes:

 

  • Squat: 19th week on Shoulders and Tris. deload week 
     
  • Notes: Micro-cycle 3 Week 19, final week

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Wednesday 2nd January

Jacked and Sometimes Tanned

Micro-cycle 3 Week 19 Day 88

Legs 

High Bar Squats Heels 
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ3п

Total: 15 Lifts 

Leg Press 
80kgs 5рХ1п
120kgs 5рХ1п
160kgs 5рХ3п

Total: 25 Lifts 

Scrum Squat 
20kgs 5рХ1п
40kgs 5рХ3п

Total: 20 Movements 

Abs Roll Outs 
5рХ4п

Total: 20 Movements 

Notes:

 

  • Quads: hypertrophy phase, 19th week and the last week 
     
  • Notes: Micro-cycle 3 Week 19, final week :shoutingforjoy:

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Friday 4th January

Jacked and Sometimes Tanned

Micro-cycle 3 Week 21 Day 95

Chest 

Incline Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ2п


Total: 15 Lifts 

Dumb Bell Flyes 
20lbs 8рХ5п

Total: 40 Movements 

Dumb Bell Press 
50lbs 4рХ1п
55lbs 4рХ1п
60lbs 4рХ1п
65lbs 4рХ2п

Total: 20 Movements 

Cable Flyes Upper 
3 plates 8рХ1п
4 plates 8рХ4п

Total: 40 Movements 

Cable Flyes Lower 
3 Plates 8рХ1п
4 Plates 8рХ4п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ2п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 76th day of this hypertrophy Deload bloc. 80kgs on bench was pleasing for 2 sets 
     
  • Notes: Micro-cycle 3 Week 21, final week. 

    Quote for the Month:

    "Better a Brief Spell of Honour Than a Long Rule of Shame"

    - Laxdaela Saga C.29



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Monday 7th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 1 Day 1

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 18 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 18 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 51

Notes:

 

  • Squat: Primary Day Cent C44, 1st day back ok for how I am feeling a bit bloated 160kgs was a good choice. 
     
  • Press: Comp Bench Overload XL. Bench went better than the squats paused all reps on all sets. 
     
  • Pull: C44 Sumo always going to be was tough bloated belt shrunk so did the suit. so just 2 sets @ 150kgs that was ample 
     
  • Notes: Mesocycle 1 Week 1, Just fat from overeating makes for a difficult session weight was a shock. At least I jumped on the scales lol

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Tuesday 8th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 1 Day 2


Overhead Press 
20kgs 5рХ1п
25kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
10kgs 6рХ5п

Total: 30 Movement 

Dips Assisted 
66kgs 5рХ1п
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ1п

Total: 25 Movements 

Tricep push Downs 
10 Plates 12рХ1п
11 Plates 12рХ1п
12 Plates 12рХ3п

Total: 60 Movements 

Band Tris 
Red + White Bands 40рХ2п

Total: 80 Movements 

Notes:

 

  • Shoulders & Tris: 1st week back so low reps to start 
     
  • Notes: Mesocycle 1 Week 1, it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Wednesday 9th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 1 Day 3

Legs 

High Bar Squats Heels 
60kgs 3рХ1п
80kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ2п

Total: 15 Lifts 

Leg Press 
80kgs 5рХ1п
120kgs 5рХ1п
160kgs 5рХ3п

Total: 25 Lifts 

Scrum Squat 
20kgs 5рХ1п
20kgs 5рХ1п
40kgs 5рХ3п

Total: 25 Movements 

Abs Roll Outs 
5рХ5п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 1st week back and just easing back into training 
     
  • Notes: Mesocycle 1 Week 1, half way through

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Thursday 10th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 1 Day 4

Back n Bis 

Rack Pull below Knee 
60kgs 4рХ1п
100kgs 4рХ1п
120kgs 4рХ3п

Total: 20 Lifts 

Good Mornings 
20kgs 4рХ1п
40kgs 4рХ1п
60kgs 4рХ3п

Total: 20 Lifts 

Chest Supported Rows 
15kgs 6рХ5п

Total: 30 Movements 

Lat Pull Downs Fat Bar 
45kgs 6рХ1п
50kgs 6рХ1п
55kgs 6рХ1п
60kgs 6рХ2п

Total: 30 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 13рХ5п

Total: 65 Movements 

Notes:

 

  • Back and Biceps: 1st week of the hypertrophy. slowly getting back into training 
     
  • Notes: Mesocycle 1 Week 1, one day to go

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Friday 11th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 1 Day 5

Chest 

Incline Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ2п


Total: 15 Lifts 

Dumb Bell Flyes 
20lbs 8рХ5п

Total: 40 Movements 

Dumb Bell Press 
50lbs 5рХ1п
55lbs 5рХ1п
60lbs 5рХ1п
65lbs 5рХ2п

Total: 25 Movements 

Cable Flyes Upper 
3 plates 8рХ1п
4 plates 8рХ4п

Total: 40 Movements 

Cable Flyes Lower 
3 Plates 8рХ1п
4 Plates 8рХ4п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ2п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 4th day of this hypertrophy bloc. 80kgs on bench was pleasing for 2 sets 
     
  • Notes: Mesocycle 1 Week 1, first week done. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Monday 14th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 2 Day 6

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 
160kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 18 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 3рХ1п 
130kgs 3рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total: 15 Lifts

All Lifts 57

Notes:

 

  • Squat: Primary Day Cent C44, 2nd day back and like last week ok for how I am feeling a bit bloated 160kgs was a good choice. 
     
  • Press: Comp Bench Overload XL. Bench went better than the squats paused all reps on all sets. 
     
  • Pull: C44 Sumo always going to be was tough bloated belt shrunk so did the suit. so just 2 sets @ 150kgs that was ample 
     
  • Notes: Mesocycle 1 Week 2, Just fat from overeating makes for a difficult session weight was a shock. At least I jumped on the scales lol

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Tuesday 15th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 2 Day 7


Overhead Press 
20kgs 5рХ1п
25kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
10kgs 6рХ1п
10kgs 6рХ4п:lifter:

Total: 30 Movement 

Dips Assisted 
66kgs 5рХ1п
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ1п

Total: 25 Movements 

Tricep push Downs 
10 Plates 12рХ1п
11 Plates 12рХ1п
12 Plates 12рХ3п

Total: 60 Movements 

Band Tris 
Red + White Bands 40рХ2п

Total: 80 Movements 

Notes:

 

  • Shoulders & Tris: 2nd week back repeat of last weeks training 
     
  • Notes: Mesocycle 1 Week 2, it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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