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

[JumpNZ]

Week 3 - Quads & calves - Monday 13th April

Front squat: 4 x 8 @ 110, 120, 130, 140kg

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

Leg extensions: 4 x 10 @ 260

Standing calf raise machine: 3 x 20 @ 100 (tri-set)

Seated calf raise machine: 3 x 20 @ 60kg (tri-set)

Standing floor calf raises: 3 x 20 (tri-set)

Had the knee shakes for about an hour after todays session. Then had to have a sleep for about 2 hours - tough session!

[JumpNZ]

Week 3 - Shoulders - Tuesday 14th April

DB shoulder press: 4 x 8 @ 40kg - superset

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

Reverse BB shrugs: 4 x 10 @ 70kg

Reverse cable flyes: 4 x 10 @ 20

Lateral cable raises: 4 x 10 @ 20

Wow, tough battle with the 40's. Managed to get through them though!

New protein powder arrived today. 10 lbs of Redbak iso/conc blend for $121 from Punch - price has gone back up to $168 now. Quite tasty.

Will post todays diet up later tonight.

[JumpNZ]

Food for the day:

Meal 1:

- Omelette (2 egss, 1 egg white, 3 slices of salami)

- Protein shake (200mls trim milk, 1 scoop of protein, 2 tsp peanut butter, 1/2 cup rolled oats)

Meal 2:

- Apple

- Protein shake

Meal 3:

- Large potato

- 185g tuna

Meal 4 (pre workout):

- Protein shake

- 5g creatine

Meal 5 (post workout):

- 2 x slices of toast

- 2 tsp peanut butter

- 1 x bananna

- Protein shake (2 scoops of powder)

- 5g creatine

Meal 6 (cooking now):

- 200g minced beef

- 150g pasta

- 1 cup mixed veges

Meal 7:

- 2 x slices of toast

- 2 x tsp peanut butter

Meal 8 (before bed):

- protein shake

Fluids:

- 2l water throughout day

- Sugar free V drink (was at supermarket and needed a treat)

Feedback please! Dont usually have that many protein shakes in a day. Usually cook a cup of rolled oats in the morning and skip the shake.

[JumpNZ]

Week 3 - Arms - 15th April

Preacher curl: 4 x 8 @ 35kg

BB 21's: 4 x 21 @ 25, 25, 27, 27kg

Single arm cable curl: 4 x 10 @ 20

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

One arm cable tricep extensions: 4 x 10 @ 30, 30, 32, 32kg

Tricep pulldown (v-bar): 4 x 10 @ 80, 80, 90, 90

Changed things up and went with Biceps first this week. One of my weak points so wanted to make sure they were getting the most grunt!

[Cliq]

looking good .. frontsquats nice and solid there

[JumpNZ]

Week 3 - Hammys - Thursday 16th April

Deadlifts: 4 x 8 @ 130, 140, 150, 160kg

Lying hamstring curls: 4 x 8 @ 66

Reverse BB lunges: 4 x 16, 16, 12, 12 (alternate legs) @ 100, 100, 110, 110kg

Machine calf raises: 3 x 20 @ 100 (tri-set)

Seated calf raises: 3 x 20 @ 60 (tri-set)

Ground calf raises: 3 x 25 (tri-set)

End of mesocycle so move into a week of recovery. Intensity will remain quite high but there will be a dramatic decrease in training volume. Focusing on low body power and for upper body will look to do some more functional strength stuff.

Ordered some BCAA's from Nutratech yesterday so will give them a whirl soon too.

[JumpNZ]

looking good .. frontsquats nice and solid there

Cheers, probably not quite as deep as i'd like though.

[Laver]

Looking good jump...

After reading what the ideal bobsledder is I think I've got some work to do, not to mention grow about 10'' and put on 40kg.

You know if you did some more OL and worked on full lifts, meaning you might get a 120kg Snatch and 160 Clean/Jerk your total would put you in around our top 10, which obviously doesn't say much for the quality of OL in New Zealand which is no secret, but would be great to see someone from your background make a conversion to OL.. great potential!

Regarding muscle size, I refer you to the following post by SS,

Oly lifters can end up with some ridiculously jacked physiques...

Pyrros' quads are crazy...

And these Chinese guys...

They do have girly chests though

And then we can't forget Evgeny

So, there's your physique, add in some curls and calf press to an OL routine and your sorted

[JumpNZ]

Looking good jump...

After reading what the ideal bobsledder is I think I've got some work to do, not to mention grow about 10'' and put on 40kg.

You know if you did some more OL and worked on full lifts, meaning you might get a 120kg Snatch and 160 Clean/Jerk your total would put you in around our top 10, which obviously doesn't say much for the quality of OL in New Zealand which is no secret, but would be great to see someone from your background make a conversion to OL.. great potential!

Regarding muscle size, I refer you to the following post by SS,

Oly lifters can end up with some ridiculously jacked physiques...

Pyrros' quads are crazy...

And these Chinese guys...

They do have girly chests though

And then we can't forget Evgeny

So, there's your physique, add in some curls and calf press to an OL routine and your sorted

Hehe.. Thanks Laver.

I don't think your gonna convince me though! Agreed those dudes have jacked bodies but theres nothing like that burning feeling as your chest battles for those final two reps of an exercise. I don't know, just really don't think I'd enjoy it. * Don't have the facilities to do any real OL either, unless I join out at WELTEC and I don't have the spare funds at the moment.

I have some footage lying around somewhere from last year. Think I have a 120kg and a 130kg clean on video. I will hunt it out and post it on youtube.

Will also put up footage from the Bobsleigh Europa Cup I competed in this year.

*oh, and my clean and snatch technique is rubbish!

[JumpNZ]

Todays nutritional info:

Total calories consumed: 4182

Protein: 313.7g (33%)

Carbohydrate: 529.04g (56%)

Fat: 104.5g (11%)

[Laver]

All good mate, no harm in me trying eh ?

Oh true didn't realize you were down wellington way, should jack up a training session one time I'm down that way! You'd be able to teach me a thing or two no doubt. Remind me where you train?

PH has Olly gear in Welly too, just FYI.

[JumpNZ]

Europa Cup Bobsleigh video from Switzerland. It's quite long but there are probably only a few sections worth watching, including our crash! Most of it is bad footage of the run taken off the big screen.

- 1st clip is very first time I saw someone sliding through the horseshoe. Your not meant to see anyone until you have been down yourself because it's so fricking scary!

:20s - My very first 2 man bobsleigh push + slow mo of the horseshoe corner. I was shit scared.

1:39 - First 4 man push at horseshoe. Quite clean on this run.

3:18 - 2nd 4 man run. And this is the start of the reason for my concussion and 5 day headache (i'm always at the back).

5:02 - More headaches.

6:50 - The crash! Funny though, got thrown back onto our runners the very next corner!

7:19 - Race day. Footage from first push.

8:39 - Race day. Footage from second push.

120kg and 130kg powerclean:

[JumpNZ]

Week 4 - Upper body (recovery week) - Sunday 19th April

Neutral grip DB press: 2 x 12 @ 44kg

2 grip pull ups: 2 x 10 (1 repetition palms forward, switch while still hanging, 1 repetition reverse grip)

DB clean and press: 2 x 8 @ 26kg

Low cable rows: 2 x 12 @ 65

Dips: 2 x 12 @ 20kg

Reverse SB crunches: 2 x 10

Nice easy session today.

[JumpNZ]

Nutritional info Friday:

Total calories consumed: 3212

Protein: 138.8g (25%)

Carbohydrate: 316.1g (57%)

Fat: 96.12g (18%)

Nutritional info Saturday:

Total calories consumed: 3976

Protein: 178.95g (24%)

Carbohydrate: 474.64g (63%)

Fat: 95.42g (13%)

[JumpNZ]

I have been keeping a food diary for 3 days now and I have already discovered why I am stuck at 102 - 103kg.

During the week I eat reasonably good with about 4200 calories at 33% protein, 56% Carbs and 11% fats.

However, on the weekends (when I do the majority of my hard training) I drop about 1000 calories, protein decreases considerably and my carbs and fats go through the roof.

If you haven't tried keeping a real food diary before (weighing and recording food and nutritional data) I suggest you give it a go. In 3 days I have learned so much about my food intake and can now adjust things accordingly.

Hoping to get ratios to 35% protein, 45% carbs and 20% fats while keeping my calories around 4200 - 4500.

[gazza]

did a similar thing with my food a while back, definately turns up some interesting things. going to have to sit down and sort the eats again sometime this week, getting a bit slack at the moment.put some weight on as well so need to get on top of this to try and hold on to/ keep progressing.

[JumpNZ]

Week 4 - Lower body (recovery week) - Monday 20th April

Power clean: 2 x 4 @ 100kg

Single arm DB snatch: 2 x 6 @ 20, 26kg

Jump squat: 2 x 6 @ 60kg

Toe jumps: 2 x 30 @ 40kg

Good session, probably a bit too easy. Struggled on the power cleans as haven't done them for so long. Too light on the DB snatches, but with only 2 sets it's hard to get it right (never done before).

Nutritional info from Sunday:

Total calories consumed: 5193

Protein: 301.6g (28%)

Carbohydrate: 629.83g (58%)

Fat: 148.6g (14%)

[JumpNZ]

Todays nutritional info:

Total calories consumed: 5115

Protein: 355.7g (31%)

Carbohydrate: 647.9g (56%)

Fat: 158.6g (13%)

Slowly improving and getting intake to where I would like it.

[Luigi]

can you post up a sample of a days diet, what foods etc.

[JumpNZ]

can you post up a sample of a days diet, what foods etc.

Will put tomorrows up..

[Cliq]

can you post up a sample of a days diet, what foods etc.

Will put tomorrows up..

will be interesting to see.. 5K calories is a lot

[JumpNZ]

Just 40 minutes of cardio today and some shoulder work and core training.

Meal 1:

3 egg omelet

1/2 cup rolled oats + brown sugar + flax seed oil

Meal 2:

Protein shake

Banana

Kiwifruit

Apple

Meal 3:

6" pork riblet sub

Meal 4:

Large potato

185g tuna

serving of cottage cheese

Meal 5 (pre workout):

Protein shake + 5g creatine

Meal 6 (post workout):

Protein shake (2 scoops protein) + 5g creatine

2 slices toast + peanut butter

large banana

Meal 7:

250g chicken drumsticks

broccoli

family pack of instant pasta

Meal 8:

2 x slices toast + peanut butter

Meal 9 (before bed):

Protein shake.

Total calories consumed: 4425

Protein: 352.8g (37%)

Carbohydrate: 457.78g (48%)

Fat: 145.15g (15%)

[Luigi]

hmm did you work out the values yourself ? i dont think your eating 4500 calories there, more like 35-4000

[JumpNZ]

hmm did you work out the values yourself ? i dont think your eating 4500 calories there, more like 3-3500

With the exception of the fruit and broccoli, all values taken off packaging after food has been weighed. The fruit and broccoli only accounted for 225 calories anyway..

[Luigi]

hmm well i dont know enough about counting calories to doubt you, thought i was eating around 4500 but must be eating more . maybe someone else can jump in and add it.