JumpNZ's training log (Finished cut pictures 20th September)

[JumpNZ]

Thought it was about time I got a training log up here to keep me motivated and get tips from the rest of your re. training and diet. I'm 6' and currently 102kg (fluctuate between 101 and 103 depending on the training I am doing).

Here is a picture taken of me yesterday (crap lighting and don't know how to pose):

Was training for the Olympics as part of the NZ bobsleigh team, but that has since fallen on it's side after crashing at world champs and missing KPI's. Really happy to get the opportunity to compete though (you can't really describe the feeling of 4 G's at 140km/h, except that it's REALLY violent!)

Anyway, after reassessing my goals I have decided to get back into some hypertrophy training with a few things I want to aim for. I do want to compete, but not until the end of 2010. The reason being, I am getting married in Rarotonga towards the end of the year so would like to try and get as big as possible, before cutting and seeing how my body adapts. Would be nice to look a little shredded on the beach! I am really looking forward t competing though and am hopeful to contest the novice section, with the goal of winning nationals in 2010. Ambitious, but I know how to work hard and am very committed.

Current training looks like this:

Sat: Chest

Sun: Back

Mon: Quads + calves

Tues: Shoulders

Wed: Arms

Thurs: Hammys + calves

Fri: Rest

I periodise my training in 4 week mesocycles. The 4th week is a recovery week where I focus on a lot of full body power stuff like snatches, powercleans, push presses, jump squats etc (prior to xmas snatch and clean PB was 100 & 140kg. This 4th week is much less overall volume although intensity still quite high, but does help with recovery.

Each mesocycle has a specific goal, whether it be straight hypertrophy, strength, muscle group specialisation, weak point training, or anything else I feel I should focus on.

Feel free to give me any feedback and tips as I put up my training. What makes things hard is I train alone which means I lift a lot lighter than I probably should!

Not taking many supplements at the moment, just 5g creatine pre and post workout. Haven't actually used creatine in the last 12 months, this is my first cycle of it in 2009.

Week 1 - Chest - Sat 28th March

DB press: 10, 10, 10, 8 @ 44, 46, 46, 46kg

Decline flye: 10, 10, 10, 8 @ 32, 32, 36, 36kg

Single arm machine press: 4 x 10 @ 105, 105, 90, 90

Incline BB press: 4 x 8 @ 80, 70, 70, 70

Knee raise machine: 3 x 12

Bench lying leg lifts: 3 x 12

[Laver]

Hard luck about the Bobsledding mate,

With that as your sporting background - forget bodybuilding - take up Weightlifting! 100 and 140kg is a great starting point!

I'll be sure to stop by your journal every 4 weeks and see how the Olympic lifts are going

Laver

[Small]

I am really looking forward t competing though and am hopeful to contest the novice section, with the goal of winning nationals in 2010. Ambitious, but I know how to work hard and am very committed.

:clap:

thats an awesome goal

looking real solid and good proportions-think if you knew your posing a wee bit better your physique would appear as good as it actually is

[JumpNZ]

Hard luck about the Bobsledding mate,

With that as your sporting background - forget bodybuilding - take up Weightlifting! 100 and 140kg is a great starting point!

I'll be sure to stop by your journal every 4 weeks and see how the Olympic lifts are going

Laver

Haha. The only problem is, this whole muscle thing is so addictive. Even with the Olympics in my sights I was still thinking about what it would be like to be able to get on stage and strut my stuff. It distracted me from a lot of the speed work I should have been doing! But now I can settle back and just grind it out at my own pace and see how far I can go with it.

[JumpNZ]

I am really looking forward t competing though and am hopeful to contest the novice section, with the goal of winning nationals in 2010. Ambitious, but I know how to work hard and am very committed.

:clap:

thats an awesome goal

looking real solid and good proportions-think if you knew your posing a wee bit better your physique would appear as good as it actually is

Cheers, I think winning the novice section is a good challenge but a realistic one. Will definitely be seeking help with the posing stuff once I get closer to competing, but since it's over a year away I am not too stressed about it for now..

[JumpNZ]

Week 1 - Back - Sun 29th March

Neutral grip lat pulldown: 4 x 10 @ 78, 84, 90, 90

Straight arm pulldown: 4 x 10 @ 60, 66, 72, 72

Seated machine row: 4 x 10 @ 195, 210, 225, 225

Bentover BB row: 4 x 6 @ 100, 120, 100, 100kg

Not sure about these cables and plated machines and what the numbers equate to.

Not happy with bentover row form at 120 and 110kg so dropped back to 100kg.

[teamfatboy]

Shame about the Olympics, but yes, this bodybuilding's addictive.

Oh, and outstanding Bentover BB rows!

[Looks at picture, makes note not to enter novice but go Masters instead :pale: :grin:]

[JumpNZ]

Cheers. I struggle quite a bit with bent over rows. I tend to creep a little too upright and then the knees start helping too. I always lower the weight if this starts happening, but I think it stems from being used to a power clean movement.

I should probably fix it, but I saw Ronnie doing them very similar one day so didn't worry. I just do them about 150kg lighter than him!

[teamfatboy]

I saw Ronnie doing them very similar one day so didn't worry. I just do them about 150kg lighter than him!

Know that feeling - just read that Ronnie front-squats 260kg (six plates/side) :shock:

[biggurl27]

Cool another journal, good goals, look forward to reading your progress :grin:

[gazza]

where are you training big fella?

i was talking to chris donaldson at the airport before he flew out to play on the ice. he was pretty amped about competing. so does this mean you guys have to hang up you're lycra suits and lock the sled away in the garage until next year, or are you looking at another run down the slopes later this year?

[JumpNZ]

As far as I know it's done and dusted. I spoke to Chris on Friday at track and field champs and he seemed to be in agreement. Unless someone decides to relocate to lake placid for 2 years to train as a driver, I would imagine investors will cash up and that will be the end.

Train in Wellington out of cityfitness, Les Mills and Bodyworks.

[boostinggtir]

Nice lats dude.

[JumpNZ]

Stayed up too late playing poker last night so todays session was pretty tough.

Week 1 - Quads & calves - Monday 30th March

Front squat: 4 x 6 @ 120, 130, 130, 130kg

Back squat (8 narrow, 8 wide stance): 4 x 16 @ 130, 120, 120, 120kg

Leg extensions: 4 x 10 @ 200, 215, 230, 245

Standing calf raise machine: 4 x 10 @ max stack + 20kg plate

Seated calf raise machine: 4 x 10 @ 60kg

SB crunches (feet on wall): 4 x 10

V-sits: 4 x 10

[JumpNZ]

Week 1 - Shoulders - Tuesday 31st March

DB shoulder press: 4 x 10 @ 32, 36, 38, 40kg - superset

Seated lateral DB raises: 4 x 10 @ 10kg - superset

Reverse BB shrugs: 4 x 10 @ 60kg

Reverse cable flyes: 4 x 10 @ 15

Lateral cable raises: 4 x 10 @ 15

Had a little headache tonight so pretty stoked to get 10 reps out with the 40's (actually spotter helped with the 10th rep, so ill claim 9!)

Always train traps on shoulders day and like the reverse BB shrugs, feel I get a better range of motion with a good pause at the end range. Anyway, happy with today's session.

[JumpNZ]

Week 1 - Arms - 1st April

Seated overhead DB extension: 4 x 10 @ 36, 38, 40, 42kg

One arm cable tricep extensions: 4 x 10 @ 22.5, 25, 27.5, 30kg

Tricep pulldown (v-bar): 4 x 10 @ 66, 72, 80, 80

Preacher curl: 4 x 8 @ 25, 35, 40, 35kg

BB 21's: 4 x 21 @ 25kg

Single arm cable curl: 4 x 10 @ 12

Haven't done preachers for a while so struggled a bit! Biceps are one of my weak points, have little to no peak - prob more a genetic thing I keep telling myself!

[Gym rat]

Sweet another journal I will have give 130kg for 16 reps a go the next time that I am doing four sets of ten.

[JumpNZ]

Week 1 - Hammys - Thursday 2nd April

Deadlifts: 4 x 10 @ 100, 110, 120, 130kg

Reverse BB lunges: 4 x 16 (alternate legs) @ 60, 70, 80, 90kg

Lying hamstring curls: 4 x 10 @ 48, 54, 60 ,66

Single leg calf raises: 4 x 20

Donkey calf raises: 4 x 10 @ 35kg

Had to go straight from gym to volleyball so wasn't doing much spiking tonight! No rest day tomorrow as switching training week up to Fri - Wed. Will just try to get a little extra rest over the next few days. Roll on school holidays!

[JumpNZ]

Week 2 - Chest - Friday 3rd April

DB press: 10, 8, 8, 7 @ 45kg

Decline flye: 8, 8, 8, 5 @ 36, 36, 38, 38kg

Single arm hammer press: 4 x 10, 10, 8, 8 @ 20, 30, 40, 40kg

Incline BB press: 8, 8, 8, 10 @ 70, 80, 80, 80kg

Knee raise machine: 3 x 12

Bench lying leg lifts: 3 x 12

I swear Les Mills DBs are heavier than City Fitness DBs. The City Fitness DB's are quite shite cause bits of metal and stuff have fallen off them. Anyway, not happy with the session as couldn't rep out as much as I was hoping for.

Jonah was training with Joe Ulberg though which was quite interesting to watch. What a fricking tank, that man would make a great bobsledder!

[JumpNZ]

Week 2 - Back - Saturday 4th March

Neutral grip lat pulldown: 4 x 10 @ 84, 84, 90, 90

Straight arm pulldown: 4 x 10 @ 66, 72, 78, 78

Seated machine row: 4 x 10 @ 210, 210, 225, 240

Bentover BB row: 4 x 6 @ 100, 100, 110, 110kg

[soundsgood]

You might be correct mate! Ive put a 45kg dumbbell on the scales before and it came in at just over 40.

What kind of condition was Jonah in? Any estimates of current weight? Last pics I saw were after his baby was born and he looked absolutely massive! Whats the ideal Bob-sleder physique?

[JumpNZ]

Jonah looked about 115kg. A tank, but not in prime condition.

Ideal bobsledder would be 6' 3", 105-110kg, power clean 150kg and run the 30m from standing in 3.6 seconds..

[JumpNZ]

Lost my training log this week so will start fresh from week 3.

Week 3 - Chest - Friday 10th April

DB Bench press: 4 x 10 @ 46, 46, 48, 48kg

Decline Fly: 4 x 10, 10, 7, 7 @ 36kg

Single arm machine press: 4 x 15 @ 60

Incline BB press: 4 x 15 @ 60kg

Diet has been pretty slack this week with school camp + holidays, but hopefully clean things up next week.

Training back this afternoon.

[Gym rat]

I have seen Jonah train with Joe Ulberg it was very 8) to watch.

[JumpNZ]

Week 3 - Back - Saturday 11th April

Neutral grip lat pulldown: 4 x 10 @ 90

Straight arm pulldown: 4 x 10 @ 78

Seated machine row: 4 x 8 @ 225

Bentover BB row: 4 x 6 @ 110, 110, 120, 120kg

Good back session today. Will start posting daily nutrition next week. Probably put up 2 days for some feedback - a week day and either a sat or sunday.