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Beaten Paths are For Beaten Men

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Wednesday 16th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 2 Day 8

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: 20 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 2nd week back and a repeat of last weeks reps and sets 
     
  • Notes: Mesocycle 1 Week 2, half way through better than last week

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Thursday 17th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 2 Day 9

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: 2nd week of the hypertrophy. slowly getting back into training repeated last weeks sets and reps 
     
  • Notes: Mesocycle 1 Week 2, one day to go

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Friday 18th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 2 Day 10

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: 8th day of this hypertrophy bloc. 80kgs on bench was tough this week 
     
  • Notes: Mesocycle 1 Week 2, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Monday 21st January

Jacked and Sometimes Tanned

Mesocycle 1 Week 3 Day 11

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
165kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Cent C44, 3rd day back and a step up from last week added 10kgs to last weeks numbers and did a drop set. Not as bloated which is a relief. 
     
  • Press: Comp Bench Overload XL. Bench like the Squats added weight but only 5kgs and did 2 sets at 105kgs all reps paused. 
     
  • Pull: C44 Sumo the nemesis so did 3 sets @ 150kg not till the speeds are consistent in 0.40s will I go up
     
  • Notes: Mesocycle 1 Week 3, Weight ion the down ward slide now taken a while.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 
 

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Tuesday 22nd January

Jacked and Sometimes Tanned

Mesocycle 1 Week 3 Day 12


Overhead Press 
20kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ1п
45kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
15kgs 6рХ5п:lifter:

Total: 30 Movement 

Dips Assisted 
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ2п

Total: 25 Movements 

Tricep push Downs 
11 Plates 12рХ1п
12 Plates 12рХ4п

Total: 60 Movements 

Band Tris 
Red + Black Bands 
50рХ1п
40рХ1п

Total: 90 Movements 

Notes:

 

  • Shoulders & Tris: 3rd week back a little movement up in the weights across the board 
     
  • Notes: Mesocycle 1 Week 3, so it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Wednesday 23rd January

Jacked and Sometimes Tanned

Mesocycle 1 Week 2 Day 8

Legs 

High Bar Squats Heels 
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п 
120kgs 4рХ1п 
140kgs 43рХ1п 

Total: 20 Lifts 

Leg Press 
80kgs 5рХ1п
120kgs 5рХ1п
160kgs 5рХ1п
180kgs 5рХ2п

Total: 25 Lifts 

Scrum Squat 
10kgs 5рХ1п
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ2п

Total: 20 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 3rd week back and a move up in weights on all 3. Heeled squats were pretty tough checked my speeds and depth good for a close stance squat 
     
  • Notes: Mesocycle 1 Week 3, half way through pick up on last week.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Thursday 24th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 3 Day 14

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 
20kgs 6рХ5п

Total: 30 Movements 

Lat Pull Downs Fat Bar 
50kgs 6рХ1п
55kgs 6рХ1п
60kgs 6рХ3п

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: 3rd week of the hypertrophy. A better day today feeling the pump in the Bis 
     
  • Notes: Mesocycle 1 Week 3, one day to go

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Friday 25th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 3 Day 15

Chest 

Incline Bench Press 
20kgs 3рХ1п
30kgs 3рХ1п
40kgs 3рХ1п
50kgs 3рХ1п
55kgs 3рХ1п:bench2:

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: 12h day of this hypertrophy bloc. and a little movement in weight on the incline 5kgs 
     
  • Notes: Mesocycle 1 Week 3, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Monday 28th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 4 Day 16

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
165kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
107.5kgs 3рХ1п 
107.5kgs 3рХ1п 

Total: 21 Lifts 

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

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Cent C44, 4th day back same reps and sets from last week but depth was suspect on a few lifts. Big weekend hot and flustered but no excuse. 
     
  • Press: Comp Bench Overload XL. Bench added weight but only 2.5kgs and did 2 sets at 107.5kgs first set paused 2nd only the 1st rep the next 2 touch n go. 
     
  • Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were in the 0.40s only 2 reps were below so happy here.
     
  • Notes: Mesocycle 1 Week 3, Weight ion the down ward slide now taken a while.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Tuesday 28th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 4 Day 17


Overhead Press 
20kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ1п
45kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
15kgs 6рХ5п:lifter:

Total: 30 Movement 

Dips Assisted 
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ2п

Total: 25 Movements 

Tricep push Downs 
11 Plates 12рХ1п
12 Plates 12рХ4п

Total: 60 Movements 

Band Tris 
Red + Black Bands 
55рХ1п
50рХ1п

Total: 105 Movements 

Notes:

 

  • Shoulders & Tris: 4th week back repeat of last weeks numbers will add extra sets to the top weight next week 
     
  • Notes: Mesocycle 1 Week 4, so it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Wednesday 30th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 4 Day 18

Legs 

High Bar Squats Heels 
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п 
120kgs 4рХ1п 
140kgs 4рХ1п 

Total: 20 Lifts 

Leg Press 
80kgs 5рХ1п
120kgs 5рХ1п
160kgs 5рХ1п
180kgs 5рХ2п

Total: 25 Lifts 

Scrum Squat 
10kgs 5рХ1п
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ2п

Total: 20 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 4th week back a repeat of last weeks reps and sets. Top set of Heeled squats was pretty tough same as last week on speeds and depth good for a close stance squat 
     
  • Notes: Mesocycle 1 Week 4, half way through.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Thursday 31st January

Jacked and Sometimes Tanned

Mesocycle 1 Week 4 Day 19

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 
20kgs 6рХ5п

Total: 30 Movements 

Lat Pull Downs Fat Bar 
50kgs 6рХ1п
55kgs 6рХ1п
60kgs 6рХ3п

Total: 30 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 14рХ5п

Total: 70 Movements 

Notes:

 

  • Back and Biceps: 4th week of the hypertrophy. A better day today may up weights next week 
     
  • Notes: Mesocycle 1 Week 4, one day to go

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Friday 1st February

Jacked and Sometimes Tanned

Mesocycle 1 Week 4 Day 20

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
55kgs 5рХ2п:bench2:

Total: 30 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: 16th day of this hypertrophy bloc. and a increase in reps on the incline from 3 to 5s 
     
  • Notes: Mesocycle 1 Week 4, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 
 

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Monday 4th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 5 Day 21

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
165kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Cent C44, 5th day back same reps and sets from last week but depth was suspect on a few lifts. Big weekend hot and flustered but no excuse. 
     
  • Press: Comp Bench Overload XL. Bench added weight but only 2.5kgs and did 1 set at 110kgs touch n go will try and pause next week did a drop at 105kgs 
     
  • Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were in the mid 0.40s slowest was 0.42 really happy with today's session of pulls toes were a bit wider worked on slow off the floor but a quicker finish.
     
  • Notes: Mesocycle 1 Week 4, Weight on the down ward slide even after KFC.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Tuesday 5th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 5 Day 22


Overhead Press 
20kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ1п
45kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
15kgs 6рХ5п:lifter:

Total: 30 Movement 

Dips Assisted 
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ2п

Total: 25 Movements 

Tricep push Downs 
11 Plates 12рХ1п
12 Plates 12рХ4п

Total: 60 Movements 

Band Tris 
Red + Black Bands 
65рХ1п
50рХ1п

Total: 115 Movements 

Notes:

 

  • Shoulders & Tris: 5th week back repeat of last weeks numbers 
     
  • Notes: Mesocycle 1 Week 5, so it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Wednesday 6th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 5 Day 23

Legs 

Narrow Stance Squats Heels 
60kgs 4рХ1п 
80kgs 4рХ1п 
100kgs 4рХ1п 
120kgs 4рХ1п 
140kgs 4рХ1п 

Total: 20 Lifts 

Leg Press 
80kgs 5рХ1п
120kgs 5рХ1п
160kgs 5рХ1п
180kgs 5рХ3п

Total: 30 Lifts 

Scrum Squat 
10kgs 5рХ1п
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 5th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press and Scrum Squat 
     
  • Notes: Mesocycle 1 Week 5, half way through.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 
 

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Thursday 7th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 5 Day 24

Back n Bis 

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

Total: 20 Lifts 

Good Mornings 
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 25 Lifts 

Chest Supported Rows 
20kgs 6рХ5п

Total: 30 Movements 

Lat Pull Downs Fat Bar 
50kgs 6рХ1п
55kgs 6рХ1п
60kgs 6рХ3п

Total: 30 Movements 

Gunz's Z Bar 
17.5kgs 15рХ5п

Total: 75 Movements 

Gunz's Hammer Curls 
20lbs 15рХ5п

Total: 75 Movements 

Notes:

 

  • Back and Biceps: 5th week of the hypertrophy. Started rough but finished good 
     
  • Notes: Mesocycle 1 Week 4, one day to go

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Friday 8th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 5 Day 25

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
55kgs 5рХ2п:bench2:

Total: 30 Lifts 

Dumb Bell Flyes 
20lbs 8рХ5п

Total: 40 Movements 

Dumb Bell Press 
50lbs 6рХ1п
55lbs 6рХ1п
60lbs 6рХ1п
65lbs 6рХ3п

Total: 30 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: 16th day of this hypertrophy bloc. and a increase in reps on the incline from 3 to 5s 
     
  • Notes: Mesocycle 1 Week 4, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Tuesday 12th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 26

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
165kgs 3рХ1п 

Total: 24 Lifts 

Press: Bench Press OverLoad XL 
40kgs 3рХ1п
60kgs 3рХ1п 
80kgs 3рХ1п 
90kgs 3рХ1п 
100kgs 3рХ1п 
110kgs 3рХ1п 
107.5kgs 3рХ1п 

Total: 21 Lifts 

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

Total: 18 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Cent C44, 6th day back Monday head was not in the game so came back and did it today. a lot better speeds just a bit down 
     
  • Press: Comp Bench Overload XL. Bench same weight and reps as last 
    week and did 1 set at 110kgs touch n go and a drop to 107.5. Same intensity as the top pleased. 

     
  • Pull: C44 Sumo the nemesis so did 3 sets @ 150kg speeds were not as good as last week 3 is reps were below 0.4 Today's session of pulls toes were wider worked on slow off the floor and a quicker finish.
     
  • Notes: Mesocycle 1 Week 6, Weight on the down ward slide 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 
 

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Wednesday 13th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 27


Overhead Press 
20kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ1п
45kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
15kgs 6рХ5п:lifter:

Total: 30 Movement 

Dips Assisted 
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ2п
36kgs 5рХ1п

Total: 25 Movements 

Tricep push Downs 
11 Plates 12рХ1п
12 Plates 12рХ2п
13 Plates 12рХ2п

Total: 60 Movements 

Band Tris 
Red + Black Bands 
65рХ1п
50рХ1п

Total: 115 Movements 

Notes:

 

  • Shoulders & Tris: 6th week back and a little movement in weights repeat of last weeks numbers 
     
  • Notes: Mesocycle 1 Week 6, so it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Thursday 14th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 28

Legs 

Narrow Stance Squats Heels 
60kgs 4рХ1п 
80kgs 4рХ1п m/s .54 .63 .63 .61 last week m/s .64 .66 .60 .58 
100kgs 4рХ1п m/s .56 .61 .46 .52 last week m/s .56 .56 .55 .45 
120kgs 4рХ1п m/s .48 .43 .44 .43 last week m/s .57 .46 .47 .43 
140kgs 4рХ1п m/s .39 .35 .35 .29 last week m/s .39 .39 .39 .33 

Total: 20 Lifts 

Leg Press 
120kgs 5рХ1п
160kgs 5рХ1п
180kgs 5рХ4п

Total: 30 Lifts 

Scrum Squat 
10kgs 5рХ1п
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 6th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press and Scrum Squat 
     
  • Notes: Mesocycle 1 Week 6, half way through.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Friday15th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 30

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
55kgs 5рХ2п:bench2:

Total: 30 Lifts 

Dumb Bell Flyes 
20lbs 8рХ5п

Total: 40 Movements 

Dumb Bell Press 
50lbs 6рХ1п
55lbs 6рХ1п
60lbs 6рХ1п
65lbs 6рХ3п

Total: 30 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: 20th day of this hypertrophy bloc. and a repeat of last weeks numbers 
     
  • Notes: Mesocycle 1 Week 5, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Monday 18th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 7 Day 31

Squats: Cent 44 
60kgs 3рХ1п
100kgs 3рХ1п
120kgs 3рХ1п 
140kgs 3рХ1п 
160kgs 3рХ1п 
170kgs 3рХ1п 
165kgs 3рХ1п 

Total: 24 Lifts 

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

Total: 21 Lifts 

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

Total:21 Lifts

All Lifts 63

Notes:

 

  • Squat: Primary Day Cent C44, 7th day back after a weekend of working around the house was wondering about Squats. Ended up ok did to top sets @ 170kgs next week will do the same but add in a drop set. 
    Depth marginal took a while to get the line right 

     
  • Press: Comp Bench Overload XL. Bench top set was pretty good so followed the squats and did 2 top sets best for a while. 
     
  • Pull: C44 Sumo the nemesis so did 4 sets @ 150kg as the first set someone forgot to hook the tendo up. Not till the last 2 sets did I get the line right. Shins closer and toes out and belt tighter on the last 2 sets.

     
  • Notes: Mesocycle 1 Week 7, Weight on the down ward slide good session considering the work around the house over the weekend. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Tuesday 19th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 7 Day 32


Overhead Press 
20kgs 5рХ1п
30kgs 5рХ1п
35kgs 5рХ1п
40kgs 5рХ1п
45kgs 5рХ2п:lifter:

Total: 30 Movements 

Side Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Rear Delt Raise 
7.5lbs 8рХ5п

Total: 40 Movements 

Front Delt Plate Raise 
15kgs 6рХ5п:lifter:

Total: 30 Movement 

Dips Assisted 
60kgs 5рХ1п
54kgs 5рХ1п
48kgs 5рХ1п
42kgs 5рХ1п
36kgs 5рХ2п :clap:

Total: 25 Movements 

Tricep push Downs 
11 Plates 12рХ1п
12 Plates 12рХ2п
13 Plates 12рХ2п

Total: 60 Movements 

Band Tris 
Black + Black Bands 
50рХ1п
40рХ1п

Total: 90 Movements 

Notes:

 

  • Shoulders & Tris: 7th week back just a repeat of last weeks numbers 
     
  • Notes: Mesocycle 1 Week 7, so it begins

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



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Thursday 20th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 28

Legs 

Narrow Stance Squats Heels 
60kgs 4рХ1п 
80kgs 4рХ1п m/s .58 .60 .61 .57 last week m/s .54 .63 .63 .61 
100kgs 4рХ1п m/s .46 .55 .54 .45 last week m/s .56 .61 .46 .52 
120kgs 4рХ1п m/s .43 .45 .44 .42 last week m/s .48 .43 .44 .43 
140kgs 4рХ1п m/s .24 .35 .35 .33 last week m/s .39 .35 .35 .29 

Total: 20 Lifts 

Leg Press 
120kgs 5рХ1п
160kgs 5рХ1п
180kgs 5рХ5п

Total: 35 Lifts 

Scrum Squat 
10kgs 5рХ1п
20kgs 5рХ1п
40kgs 5рХ1п
60kgs 5рХ3п

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 7th week back a repeat of last weeks reps on the Squats. Added in another set for Leg Press 
     
  • Notes: Mesocycle 1 Week 7, half way through.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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