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

[Monopoly Man]

It can depend heavily on what protein Powder your using to. For example True mass is like 800 calories per serve where as Dymatize is only like 150 calories per serve

[JumpNZ]

Week 4 - Upper body (recovery week) - Wednesday 22nd 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 singe arm rows: 2 x 12 @ 65

Dips: 2 x 12 @ 20kg

Total calories consumed: 5067.8

Protein: 395.2g (38%)

Carbohydrate: 449.42g (43%)

Fat: 182.65g (19%)

Threw in some nuts and extra flax seed oil to bring ratios closer to what I am after. Looking forward to getting back into things on Friday.

[JumpNZ]

Week 4 - Lower body (recovery week) - Thursday 23rd April

Power clean: 2 x 3 @ 105, 110kg

Single arm DB snatch: 2 x 6 @ 30, 36kg

Jump squat: 2 x 6 @ 60kg

Toe jumps: 2 x 30 @ 40kg

Back into the real stuff tomorrow. Having a go at a modified HSS-100 programme. Should be fun. Also start adding in a BCAA supplement to my diet.

Ordered 1kg of creatine for $39 today as well. Finances go on lockdown in a few weeks so thought I might as well get it while I have some cash spare.

[JumpNZ]

Todays nutritional info:

Total calories consumed: 4786

Protein: 326g (33%)

Carbohydrate: 490g (49%)

Fat: 168.55g (18%)

[JumpNZ]

Week 5 - Chest - Friday 24th April

Incline DB press: 4 x 8, 8, 8, 6 @ 40, 42, 44, 46kg

Incline fly: 3 x 10 @ 30kg (superset)

BB bench press: 3 x 8 @ 100, 90, 90kg (superset)

Two position cable fly: 4 x 12 @ 35, 35, 37.5, 37.5

Machine chest press: 1 x 100 @ 60

Knee raises: 3 x 10

Reverse SB crunches: 3 x 8

[JumpNZ]

Week 5 - Back - Saturday 25th April

Machine row: 4 x 8, 8, 7, 7 @ 240, 240, 265, 265

Close grip pulldown: 3 x 10 @ 290 (superset)

Low cable row: 3 x 9 @ 60 (superset)

Seated row: 4 x 12 @ 90

Lat pulldown: 1 x 100 @ 65

Weighed in at 104.4kg today, so making some good progress. Starting to think 110kg may be possible if I can keep up the eating.

[JumpNZ]

Week 5 - Quads - Sunday 26th April

BB squats: 4 x 8, 8, 6, 6 @ 140, 140, 160, 160kg

Leg extensions: 3 x 10 @ 265 (superset)

Single leg smith squat: 3 x 10 @ 60kg (superset)

Sissy squat: 4 x 12 @ 10

Leg press: 1 x 100 @ 120kg

[JumpNZ]

Week 5 - Shoulders - Monday 27th April

Seated military press: 4 x 8, 8, 7, 7 @ 60, 70, 70, 70kg

Standing single arm lateral DB raises: 3 x 10 @ 10kg (superset)

Upright row: 3 x 8 @ 35kg (superset)

Bent over reverse cable extensions: 4 x 12 @ 12.5

Machine shoulder press: 1 x 100 @ 90

SB crunches (feet on wall): 3 x 10 @ 10kg

Cable crunch: 3 x 10 @ 66

Was hoping to hit 80/85, possibly even 90kg on the seated press today, but have a bit of a niggle from chest session on Saturday. Maybe next week.

[JumpNZ]

Week 5 - Arms - Tuesday 28th April

EZ bar curls : 4 x 8 @ 40kg

High cable curls: 3 x 10 @ 36, 30, 24 (superset)

Single arm cable curl: 3 x 8 @ 24, 18, 18 (superset)

Concentration curls: 1 x 50 @ 10, 8, 6kg (dropset)

Dips: 4 x 8 @ 30kg waistbelt

Tricep kickbacks: 3 x 10 @ 10kg (superset)

Seated DB extensions: 3 x 8 @ 40kg

Single arm cable extensions: 1 x 50 @ 20

[JumpNZ]

Week 5 - Hammys - Wednesday 29th April

Deadlifts: 4 x 8, 8, 4, 4 @ 150, 150, 170 (PB), 170kg (PB)

Standing leg curls: 3 x 10 @ 70 (superset)

Straight leg deadlifts: 3 x 8 @ 100kg (superset)

Plate drags (adductors): 4 x 12 @ 15kg

Lying leg curls: 1 x 100 @ 70

[JumpNZ]

Ugh.. Played volleyball last night which was tough due to the DOMS, but today the DOMS has ramped it up a whole new level. Feels like little knives cutting into my hammys and adductors every time I walk.. So sore! But good

[JumpNZ]

Week 6 - Chest - Friday 1st May

Incline DB press: 4 x 8, 8, 6, 6 @ 40, 42.5, 45, 45kg

Incline fly: 3 x 10 @ 32.5kg (superset)

BB bench press: 3 x 8, 6, 6 @ 100, 90, 90kg (superset)

Two position cable fly: 4 x 12 @ 30, 30, 36, 36

HS chest press: 1 x 100 @ 15, 10kg

Training back at Les Mills so some of the weights are different. Shoulder getting a little bit better so hopefully next week I can bump up the weight for each exercise.

[JumpNZ]

Week 6 - Back - Saturday 2nd May

Machine row: 4 x 8 @ 265

Close grip pulldown: 3 x 10 @ 305 (superset)

Low cable row: 3 x 8 @ 66 (superset)

Seated row: 4 x 12 @ 96

Lat pulldown: 1 x 100 @ 90

Sweet, 105.05kg this week. Heaviest I have been

[JumpNZ]

Week 6 - Quads - Sunday 3rd May

BB squats: 4 x 8, 8, 4, 4 @ 150, 150, 170, 170kg

Leg extensions: 3 x 10 @ 265 (superset)

Single leg smith squat: 3 x 10 @ 70kg (superset)

Sissy squat: 4 x 12 @ 15

Leg press: 1 x 100 @ 140kg

[JumpNZ]

Week 5 - Shoulders - Monday 4th May

Seated military press: 4 x 8 @ 70kg

Standing single arm lateral DB raises: 3 x 10 @ 14kg (superset)

Upright row: 3 x 8 @ 35kg (superset)

Bent over reverse cable extensions: 4 x 12 @ 12.5

Machine shoulder press: 1 x 100 @ 90

Shoulder still sore. Might take a week off shoulders and hope it will come right. 105.5kg tonight, feeling a lot bigger too which makes me :nod:

[JumpNZ]

Week 6 - Arms - Tuesday 5th May

EZ bar curls: 4 x 8 @ 45kg

High cable curls: 3 x 10 @ 36 (superset)

Single arm cable curl: 3 x 8 @ 20 (superset)

Concentration curls: 1 x 50 @ 10, 8, 6kg (dropset)

Dips: 4 x 8 @ 35kg waistbelt

Tricep kickbacks: 3 x 10 @ 10.8kg (superset)

Seated DB extensions: 3 x 6 @ 50kg (PB)

Single arm cable extensions: 1 x 50 @ 20

Hit a PB in the DB extensions as trained at BPM and their DBs went from 37kg to 50kg. Was fine, so i'm obviously not pushing myself hard enough.

[gazza]

hows the shoulder coming along? making some good progress there big fella :nod:

[JumpNZ]

Week 6 - Hammys - Wednesday 6th May

Deadlifts: 4 x 6, 6, 3, 3 @ 160, 160, 180 (PB), 180kg (PB)

Standing leg curls: 3 x 10 @ 80 (superset)

Straight leg deadlifts: 3 x 6 @ 110kg (superset)

Plate drags (adductors): 4 x 12 @ 15kg

Lying leg curls: 1 x 100 @ 80

[JumpNZ]

hows the shoulder coming along? making some good progress there big fella :nod:

Shoulder still average. Just feels weak and unstable. Will try to take it easy and definitely skip shoulders next week. Happy with the progress though, especially the 180kg deads. Never been a good deadlifter. Will bulk for another 4-5 weeks before I start cutting.

[JumpNZ]

Week 7 - Chest - Friday 8th May

Incline DB press: 4 x 8, 8, 6, 6 @ 40, 42.5, 45, 47.5kg

Incline fly: 3 x 10 @ 35kg (superset)

BB bench press: 3 x 8, 6, 8 @ 100, 100, 90kg (superset)

Two position cable fly: 4 x 12 @ 36

Machine chest press: 1 x 100 @ 60, 50, 40, 30

[JumpNZ]

Week 7 - Back - Saturday 11th May

Machine row: 4 x 8 @ 265

Close grip pulldown: 3 x 10 @ 305 (superset)

Low cable row: 3 x 8 @ 75 (superset)

Seated row: 4 x 12 @ 96

Lat pulldown: 1 x 100 @ 105

[JumpNZ]

Week 7 - Quads - Sunday 11th May

BB squats: 4 x 6, 6, 4, 4 @ 170, 170, 190, 190kg

Leg extensions: 3 x 10 @ 265 (superset)

Single leg smith squat: 3 x 10 @ 80kg (superset)

Hack squat: 4 x 12 @ 60

Leg press: 1 x 100 @ 150kg

Pretty weak hack squat but was pretty tired!

[JumpNZ]

Week 6 - Arms - Tuesday 12th May

EZ bar curls: 4 x 8, 8, 6, 6 @ 45, 45, 50, 50kg

High cable curls: 3 x 10 @ 35 (superset)

Single arm cable curl: 3 x 8 @ 25, 20, 20 (superset)

Concentration curls: 1 x 50 @ 12, 9, 6, 4kg (dropset)

Dips: 4 x 8 @ 20kg waistbelt

Tricep kickbacks: 3 x 10 @ 12kg (superset)

Seated DB extensions: 3 x 6 @ 50kg (superset)

Single arm cable extensions: 1 x 50 @ 20, 17.5, 17.5

[JumpNZ]

Week 6 - Hammys - Wednesday 13th May

Deadlifts: 4 x 4, 4, 2, 1 @ 170, 170, 190 (PB), 200kg (PB)

Standing leg curls: 3 x 10 @ 90 (superset)

Straight leg deadlifts: 3 x 6 @ 115kg (superset)

Plate drags (adductors): 4 x 12 @ 20kg

Lying leg curls: 1 x 100 @ 80, 70, 60, 50, 40 (dropset)

Improvements in every exercise today so pretty stoked. PB in the deadlift - I got sick of my 1RM calculator spitting out less than 200kg so ramped it up and just went with the low reps today. 200kg felt like either my back was going to break or my intestines were gonna shoot out my ass!! Happy to finally hit 200kg, but will go back to some higher reps next week.

[Small]

Deadlifts: 4 x 4, 4, 2, 1 @ 170, 170, 190 (PB), 200kg (PB)

SOLID!! good stuff

haha dont shoot your intestines out ure bum; consideration for the other members!! haha