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

[JumpNZ]

Week 5 of cut (15 weeks to go!) - Chest - Saturday 20th June

Decline BB bench press: 4 x 8, 8, 6, 6 @ 120, 120, 130, 140kg

Decline fly: 3 x @ 38kg (superset)

Pec deck: 3 x 8 @ 165 (superset)

Incline smith press: 4 x 8 @ 70, 70, 70, 80kg

Machine chest press: 4 x 2 @ 165

Body mass = 100.9kg

[JumpNZ]

Week 5 of cut (15 weeks to go!) - Back - Sunday 21st June

Pull ups: 4 x 8 @ bodyweight

T-bar row: 3 x 10 @ 100kg (superset)

Decline BB pullover: 3 x 10 @ 40kg (superset)

Neutral grip pulldown: 4 x 8 @ 96, 96, 102, 102

Wide grip seated row: 4 x 8 @ 96

No added weight with the pull ups today. Was going for strict form.

[JumpNZ]

Week 5 of cut (15 weeks to go!) - Shoulders - Tuesday 24th June

Face pulls: 4 x 10 @ 66

DB shoulder press: 3 x 8, 8, 6 @ 30, 36, 40kg (superset)

Seated lateral DB raises: 3 x 10 @ 10kg (superset)

DB shrugs: 4 x 10 @ 50kg

Reverse cable crossovers: 4 x 10 @ 17.5

Stoked to be back at the 40's for my DB shoulder press!

[JumpNZ]

Week 5 of cut (15 weeks to go!) - Arms - Wednesday 24th June

EZ bar curl: 3 x 8, 8, 6 @ 55, 50, 50kg (superset)

Single arm DB preacher curl: 3 x 8 @ 12kg (superset)

Bicep curl machine: 4 x 15 @ 50kg

Close grip bench press: 4 x 8, 6, 6 @ 100, 105, 105kg

Tricep pulldowns: 3 x 10 @ 76 (superset)

Single arm rope pulldowns: 4 x 8 @ 24, 32, 32 (superset)

[JumpNZ]

Week 5 of cut (15 weeks to go!) - Hammys - Thursday 26th June

Glute Ham raises: 4 x 6 @ Bodyweight, used bar to assist

Reverse BB lunges: 4 x 12 @ 110kg (superset)

Stiff leg deads: 4 x 10 @ 80kg (superset)

Single leg seated curls: 4 x 8 @ 90

Seated calf raises: 3 x 15 @ 40kg

Leg press calf raises: 3 x 8 @ full stack

Med ball crunches (tramp): 3 x 12 @ 6kg medball

Ab rollouts: 3 x 12 @ bodyweight

[JumpNZ]

Week 6 of cut (14 weeks to go!) - Chest - Saturday 29th June

DB bench press: 4 x 8 @ 50kg

Incline smith press: 3 x 8, 8, 6 @ 80kg (superset)

Cable cross overs: 3 x 8 @ 40 (superset)

BB bench press: 4 x 20, 20, 15, 15 @ 60kg

[SoaringSwine]

Week 5 of cut (15 weeks to go!) - Hammys - Thursday 26th June

Glute Ham raises: 4 x 6 @ Bodyweight, used bar to assist

Reverse BB lunges: 4 x 12 @ 110kg (superset)

Stiff leg deads: 4 x 10 @ 80kg (superset)

Single leg seated curls: 4 x 8 @ 90

Seated calf raises: 3 x 15 @ 40kg

Leg press calf raises: 3 x 8 @ full stack

Med ball crunches (tramp): 3 x 12 @ 6kg medball

Ab rollouts: 3 x 12 @ bodyweight

I take it you're using a ghetto GHR? Do you still have any sporting goals or is it all BBing from here on in?

[JumpNZ]

Week 6 of cut (14 weeks to go!) - Back + cardio - Sunday 30th June

AM

X-trainer: 30 minutes (2 mins level 10, 1 minute level 16)

PM

Wide grip pull ups

Med grip pull ups

Med grip chins

Close grip chins

^ perform each style to failure resting 10 seconds after each attempt. Once finished close grip chins, rest for 2 mins then repeat circuit twice.

Reverse grip bent over rows: 4 x 15, 12, 10, 8 @ 60, 80, 100, 120kg

Seated machine row: 4 x 8, 8, 6, 6 @ 210, 225, 240, 255

Incline single arm lat pull down: 4 x 12 @ 40

Started cardio today. Am planning on throwing in plenty of HIIT with sleds once the weather clears a little.

Have changed split to Sat: Chest, Sun: Cardio + Back, Mon: Cardio + Core, Tues: Shoulders + Arms, Wed: Legs, Thurs: Cardio.

Hopefully start unveiling those abs!!!

[JumpNZ]

I take it you're using a ghetto GHR? Do you still have any sporting goals or is it all BBing from here on in?

Yup, as ghetto as they come. Still pretty weak on them. Nah no sporting goals at the moment, just purely aesthetic from here until the wedding at least.

[JumpNZ]

Week 6 of cut (14 weeks to go!) - Cardio - Monday 29th June

X-trainer: 30 minutes (2 mins level 10, 1 minute level 16)

[JumpNZ]

Week 6 of cut (14 weeks to go!) - Shoulders + Arms - Tuesday 30th June

DB clean and press: 4 x 6 @ 30kg

Upright row: 3 x 10, 10, 8 @ 40, 50, 50kg (superset)

Front plate raises: 3 x 10 @ 20kg (superset)

Alternate arm DB curls: 3 x 16 @ 14kg (superset) - curling from high > low > high. More time under tension this way.

EZ bar curls: 3 x 6 @ 40, 40, 35kg (superset)

High cable curls: 4 x 12 @ 30, 30, 27.5, 27.5

Single arm cable extension: 3 x 12 @ 30 (superset)

Pec dec single arm press: 3 x 8 @ full stack (superset) - standing next to pec dec and pressing the arm, isolating triceps.

Rope pulldown: 4 x 10 @ 42, 42, 54, 54

[JumpNZ]

Week 6 of cut (14 weeks to go!) - Legs - Wednesday 1st July

Superset each quad / hamstring exercise:

Deep squat: 3 x 8 @ 100, 120, 120kg

Seated hamstring curl: 3 x 8 @ 190 (full stack)

Deadlift: 3 x 8 @ 100, 120, 140kg

Leg extensions: 3 x 8 @ 260 (full stack)

Lying leg curls: 3 x 8 @ 66 (full stack - shoulda added some to this one, was quite lite!)

Single leg machine press: 3 x 12 @ 230

Calf raise machine: 4 x 20s sets (10s rest) @ 70

Seated calf raises: 4 x 20s sets (10s rest) @ 20kg

[JumpNZ]

Week 7 of cut (13 weeks to go!) - Chest - Saturday 4th July

DB bench press: 4 x 10, 10, 10, 8 @ 50kg

Incline smith press: 3 x 6, 8, 7 @ 80kg (superset)

Cable cross overs: 3 x 8 @ 40 (superset)

Pec deck: 4 x 8 @ 150

BB bench press: 4 x 20, 15, 15, 15 @ 60kg

[JumpNZ]

Week 7 of cut (13 weeks to go!) - Back - Sunday 5th July

Wide grip pull ups

Med grip pull ups

Med grip chins

Close grip chins

^ perform each style to failure resting 10 seconds after each attempt. Once finished close grip chins, rest for 2 mins then repeat circuit twice.

Total completed: 52

Seated machine row: 4 x 8 @ 255

Reverse grip bent over rows: 4 x 8, 8, 6, 6 @ 100, 100, 120, 100kg

Incline single arm lat pull down: 4 x 12 @ 40, 50, 50, 60

Leave for PE conference in Tauranga in about an hour. Will try to do some cardio tonight. Hopefully can get access to a cheapish gym for a workout on Tuesday and Wednesday.

[JumpNZ]

Week 8 of cut (12 weeks to go!) - Chest - Saturday 11th July

DB bench press: 4 x 10 @ 50kg

Incline smith press: 3 x 8, 6, 6 @ 80kg (superset)

Cable cross overs: 3 x 8 @ 40 (superset)

Pec deck: 4 x 8 @ 150

BB bench press: 4 x 15 @ 60kg

Last weeks training was pretty shite. Only got three sessions in due to conference in Tauranga. No cardio, no legs, ate a tonne of garbage and came out the other side +1kg. Then todays chest workout had little improvement over last weeks.

Time to step it up another gear now that i'm 12 weeks out from the wedding.

[JumpNZ]

Week 8 of cut (12 weeks to go!) - Back - Sunday 13th July

AM:

Wide grip pull ups

Med grip pull ups

Med grip chins

Close grip chins

^ perform each style to failure resting 10 seconds after each attempt. Once finished close grip chins, rest for 2 mins then repeat circuit twice.

Total completed: 58

Seated machine row: 4 x 8 @ 255

Reverse grip bent over rows: 4 x 8 @ 100kg

Incline single arm lat pull down: 4 x 12 @ 60

PM:

Bike: 30 mins

X-trainer: 20 mins

[JumpNZ]

Week 8 of cut (12 weeks to go!) - Legs - Monday 13th July

Superset each quad / hamstring exercise:

Deep squat: 3 x 8, 8, 6 @ 100, 140, 140kgkg

Seated hamstring curl: 3 x 8 @ 190 (full stack)

Deadlift: 3 x 8 @ 140kg

Leg extensions: 3 x 8 @ 260 (full stack)

Lying leg curls: 3 x 8 @ 76 (full stack + 10kg)

Single leg jump squat: 3 x 8 @ 30kg

[poos_n_wees]

12 weeks until the big day! Ooh to be in Rarotonga... /daydream

How do you do a single leg jump squat?

[JumpNZ]

12 weeks until the big day! Ooh to be in Rarotonga... /daydream

How do you do a single leg jump squat?

That jump squat was a bit of a cop out to be honest! I just threw a pump bar over my shoulder, put a foot behind me on a bench, then squated down and explode up. Would usually do it on an olympic bar with a little more weight but everything was taken and I didn't want to wait.

Raro is going to be epic me thinks! A two week partay!

[poos_n_wees]

That jump squat was a bit of a cop out to be honest! I just threw a pump bar over my shoulder, put a foot behind me on a bench, then squated down and explode up. Would usually do it on an olympic bar with a little more weight but everything was taken and I didn't want to wait.

Ahh.. Gotcha. Thanks !

[JumpNZ]

Week 8 of cut (12 weeks to go!) - Cardio + Shoulder + calves - Tuesday 13th July

AM

Bike: 30 minutes

X-trainer: 20 minutes

Reverse SB crunches: 4 x 10

Cable crunches: 4 x 10 @ 66

Cable twists: 4 x 10 @ 20

PM

BB shoulder press: 4 x 8, 8, 8, 6 @ 70, 70, 80, 80kg (superset)

Seated DB lateral raises: 4 x 8 @ 12, 12, 14, 14kg (superset)

Upright rows: 4 x 8 @ 50kg (superset)

Reverse BB shrugs: 4 x 8 @ 60kg (superset)

Reverse cable crossover: 4 x 10 @ 17.5kg

Single leg calf raise machine: 4 x 8 @34

Calf raise machine: 4 x 10 @ full stack

Switched things up again, didn't enjoy having to share shoulders with arms. To give shoulders and arms their own day I have added cardio to Sunday and Tuesday workouts as well as a cardio day Thursday.

[JumpNZ]

Week 8 of cut (12 weeks to go!) - Arms - Wednesday 15th July

Single arm preachers: 4 x 8, 8, 8, 6 @ 16, 18, 18, 18kg

Incline curls: 4 x 8 @ 14kg (superset)

EZ bar curls: 4 x 6 @ 25kg (superset)

High cable curls: 4 x 12 @ 22.5, 22.5, 27.5, 27.5

Close grip bench: 4 x 12 @ 80kg

Tricep extension machine: 4 x 12, 12, 10, 8 @ 90, 110, 110, 110 (superset)

Single arm cable extensions: 4 x 8, 8, 8, 6 @ 30, 24, 24, 24 (superset)

Rope pulldown: 4 x 8, 8, 8, 6 @ 48, 48, 42, 42

[JumpNZ]

Week 8 of cut (12 weeks to go!) - Cardio - Thursday 16th July

Bike: 30 minutes

X-trainer: 30 minutes

Average HR: 137 bpm

Max HR: 149 bpm

(go new HR monitor - just a cheapie though!)

No core today as still feeling it from Tuesdays session. Also have a game of volleyball tonight followed by indoor netball. Probably didn't need a cardio session tbh!

[JumpNZ]

Rest day today, thank god. Body was feeling it after first indoor netball game in a wee while.

Jumped onto nutratech today and ordered some Universal Animal Cuts which ill start in 8 days time. Interested to see how I go on them, first time using any sort of thermo product.

[poos_n_wees]

Rest day today, thank god. Body was feeling it after first indoor netball game in a wee while.

Lol know how this feels! Did you play all 4 quarters?

Should be interesting to see how you react to Animal cuts :nod: I had some success with them when I tried it a couple of years ago All I remember about them is that the pills taste gross lol.