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Beaten Paths are For Beaten Men

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Thursday 21st February

Jacked and Sometimes Tanned

Mesocycle 1 Week 6 Day 29

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: 6th week of the hypertrophy. Repeated last weeks sets and reps 
     
  • Notes: Mesocycle 1 Week 6, 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 22nd February

Jacked and Sometimes Tanned

Mesocycle 1 Week 7 Day 35

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
55kgs 5рХ1п:
60kgs 5рХ1п: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 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

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: 24th day of this hypertrophy bloc. a little gain in the Incline up to 60kgs this has taken forever:bench: 
     
  • Notes: Mesocycle 1 Week 5, done and dusted. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Monday 25th January

Jacked and Sometimes Tanned

Mesocycle 1 Week 8 Day 36

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 
100kgs 3рХ1п 

Total: 21 Lifts 

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

Total:9 Lifts

All Lifts 54

Notes:

 

  • Squat: Primary Day Cent C44, 8th day back after a weekend comping in Hastings working in #TheHouse moving gear was wondering about Squats. Just a tough day 
     
  • Press: Comp Bench Overload XL. Bench followed the Squats 
     
  • Pull: C44 Sumo the nemesis this was the worst of the three.
     
  • Notes: Mesocycle 1 Week 8, Was thinking of postponing till Tuesday but just thought nah give it a go in hindsight maybe Tuesday would have been better. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 
 

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Tuesday 26th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 8 Day 37


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: 8th week back and a repeat of last weeks numbers 
     
  • Notes: Mesocycle 1 Week 7, just getting over the big weekend

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Wednesday 27th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 8 Day 38

Legs 

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

Total: 20 Lifts 

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

Total: 35 Lifts 

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

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 8th week back a repeat of last weeks reps on the Squats top set felt better. 
     
  • Notes: Mesocycle 1 Week 8, half way through.

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Thursday 28th February

Jacked and Sometimes Tanned

Mesocycle 1 Week 8 Day 39

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: 8th week of the hypertrophy. Repeated last weeks sets and reps 
     
  • Notes: Mesocycle 1 Week 8, 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 March

Jacked and Sometimes Tanned

Mesocycle 1 Week 8 Day 40

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 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 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

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: 28th day of this hypertrophy bloc. a little gain in the Incline 60kgs x 2 sets this has taken forever:bench: 
     
  • Notes: Mesocycle 1 Week 8, done and dusted. 

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Monday 4th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 8 Day 36

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 
100kgs 3рХ1п 

Total: 21 Lifts 

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

Total:12 Lifts

All Lifts 57

Notes:

 

  • Squat: Primary Day Cent C44, 9th day back and another tough day with working on the weekend makes for a tougher Monday session. 
     
  • Press: Comp Bench Overload XL. Bench followed the Squats 
     
  • Pull: C44 Sumo the nemesis this was the worst of the three but an improvement on last week did a set at 150kgs as opposed to only 130kgs last Monday
     
  • Notes: Mesocycle 1 Week 9, like last week I was thinking of postponing till Tuesday but just thought nah give it a go in hindsight maybe Tuesday would have been better. 

    Quote for the Month:

    "Only the Foolish visit the Land of the Cannibals"

    - Maori Proverb



OB1 

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Tuesday 5th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 9 Day 42


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: 9th week back and a repeat of last weeks numbers 
     
  • Notes: Mesocycle 1 Week 9, another big weekend moving equipment in the gym

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Wednesday 6th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 9 Day 43

Legs 

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

Total: 20 Lifts 

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

Total: 35 Lifts 

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

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 8th week back a repeat of last weeks reps on the Squats top set felt better. 
     
  • Notes: Mesocycle 1 Week 8, half way through.

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 
 

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Friday 8th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 9 Day 45

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 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 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
85kgs 6рХ1п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 32nd day of this hypertrophy bloc. a little gain in the Flat Bench up 5kjgs to 85kgs this has taken forever:bench: 
     
  • Notes: Mesocycle 1 Week 9, done and dusted. 

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Monday 11th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 10 Day 46

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 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п
110kgs 2рХ1п 
130kgs 2рХ1п 
150kgs 3рХ1п 
150kgs 3рХ1п 

Total:10 Lifts

All Lifts 55

Notes:

 

  • Squat: Primary Day Cent C44, 10th day back and another tough day with working on the weekend . 
     
  • Press: Comp Bench Overload XL. Taken the pipe work out so back to the basics 
     
  • Pull: C44 Sumo the nemesis not expecting these to go well but after the first 150 had a double lined u. This felt good so did a triple and another set as opposed to only one tough set last week

    Notes: Mesocycle 1 Week 10 like the last few week Mondays has been an and off day for training but I am getting though it and that is all that matters. I may switch days but not just yet

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 
 

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Tuesday 12th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 10 Day 47


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: 10th week back and still a repeat of last weeks numbers got to get stronger here. 
     
  • Notes: Mesocycle 1 Week 10, another big weekend with comp in Kapiti moving equipment in the gym and around the home

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 
 

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Wednesday 13th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 10 Day 48

Legs 

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

Total: 20 Lifts 

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

Total: 35 Lifts 

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

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 10th week back a repeat of last weeks reps on the Squats top set felt better. 
     
  • Notes: Mesocycle 1 Week 10, half way through.

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Friday 15th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 9 Day 45

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 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 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
85kgs 6рХ1п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 36th day of this hypertrophy bloc. a bit going on the past week
     
  • Notes: Mesocycle 1 Week 10, done and dusted. 

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Monday 18th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 11 Day 51

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 
100kgs 3рХ1п 
100kgs 3рХ1п 

Total: 21 Lifts 

Pull: Sumo C 44 
90kgs 3рХ1п

Total:3 Lifts

All Lifts 48

Notes:

 

  • Squat: Primary Day Cent C44, 11th day back and a better day than the past 4 weeks, Depth was marginal speeds were good. Had hip movement in the hole on 2 or 43 reps not to sure what was going on but not good. 
     
  • Press: Comp Bench Overload XL. Taken the pipe work out so back to the basics 
     
  • Pull: C44 Sumo did my 90 kg warm up after icing the hip but did not want to inflame hip any more so will do Deads on Wednesday

    Notes: Mesocycle 1 Week 11 two out of three is not to bad

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Wednesday 20th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 11 Day 53

Legs 

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

Total: 20 Lifts 

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

Total: 35 Lifts 

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

Total: 30 Movements 

McGill Abs 
6рХ1п 5 second holds

Total: 12 Movements 

Notes:

 

  • Quads: hypertrophy phase, 10th week back a repeat of last weeks reps on the Squats top set felt better. 
     
  • Notes: Mesocycle 1 Week 10, half way through.

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Friday 22nd March

Jacked and Sometimes Tanned

Mesocycle 1 Week 11 Day 55

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 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 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
85kgs 6рХ1п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 44th day of this hypertrophy bloc. a bit going on the past week
     
  • Notes: Mesocycle 1 Week 11, done and dusted. some semblance back iun my training

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Monday 25th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 12 Day 56

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

Total: 24 Lifts 

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

Total: 21 Lifts 

Pull: Sumo C 44 


Total:0 Lifts

All Lifts 45

Notes:

 

  • Squat: Primary Day Cent C44, 12th day back and a better day than the past 5 weeks, Depth was marginal speeds were good. Hip still doing its interrupt my training thing. 
     
  • Press: Comp Bench Overload XL. Taken the pipe work out so back to the basics 
     
  • Pull: C44 Sumo not today maybe Wednesday

    Notes: Mesocycle 1 Week 11 two out of three is not too bad

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Tuesday 26th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 12 Day 57


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 
12 Plates 12рХ1п
13 Plates 12рХ4п

Total: 60 Movements 

Band Tris 
Black + Black Bands 
55рХ1п
50рХ1п

Total: 105 Movements 

Notes:

 

  • Shoulders & Tris: 12th week back and still a repeat of last weeks numbers but a totally better all round session. 
     
  • Notes: Mesocycle 1 Week 12, still moving making equipment in the gym and work around the home

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Wednesday 27th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 12 Day 58

Legs 

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

Total: 20 Lifts 

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

Total: 35 Lifts 

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

Total: 30 Movements 

Abs Roll Outs 
5рХ4п

Total: 25 Movements 

Notes:

 

  • Quads: hypertrophy phase, 12th week back a repeat of last weeks reps on the Squats top set felt better. 
     
  • Notes: Mesocycle 1 Week 12, half way through.

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 

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Friday 29th March

Jacked and Sometimes Tanned

Mesocycle 1 Week 12 Day 60

Chest 

Incline Bench Press 
20kgs 5рХ1п
30kgs 5рХ1п
40kgs 5рХ1п
50kgs 5рХ1п
60kgs 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 
4 plates 8рХ5п

Total: 40 Movements 

Cable Flyes Lower 
4 Plates 8рХ5п

Total: 40 Movements 

Bench Press Pipe Arch 
40kgs 6рХ1п
60kgs 6рХ1п
70kgs 6рХ1п
80kgs 6рХ1п
85kgs 6рХ1п:bench:

Total: 30 Lifts 

Roll Outs 
6рХ5п

Total: 30 Movements 

Notes:

 

  • Chest: 48th day of this hypertrophy bloc. a bit going on the past week
     
  • Notes: Mesocycle 1 Week 12, done and dusted. some semblance back in my training

    Quote for the Month:

    "There is no Time for Ease and Comfort, It is Time to Dare and Endure"

    - Winston Churchill



OB1 
 

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