JackD'z

[JackD]

hello.

tuesday

10mins warm up

hang cleans

w/u 40kgx12

w/s 60kgx10

w/s 65kgx8

w/s 60kgx8

w/s 60kgx8

back squat

w/u 60x12

w/s 100x10

w/s 100x10

db bench press

w/s 30kgx12

w/s 35kgx10

w/s 40kgx8

w/s 45kgx2!!lol

bent bb rows

w/s 60kgx12

w/s 60kgx12

w/s 60kgx12

my eating habits are pretty crappy any help would b appreciated

meal 1

4xvegmite toast/milo

meal2

sushix8

meal3

spuds/kumara 3xchicken drumsticks broccoli+cheese sauce

meal 2

2 scoop wp

[Flamer]

Not enough meals, not enough protein. Toast is shit......swap to eggs or oats (or both). What are your goals?

[Gym rat]

I also notice that as well not enough proetin and meals as well and from what I make of your diet you some help dude with your diet.

[JackD]

double

[JackD]

thanks guys

will go up to 5/6 meals a day.

what are the essentials that should be on my shopping list?

my goals are to drop my bf%back to sub10% and add a bit of size and power.

todays

5xtrainner5bike w/u

db presses

w/u 10kgx12

w/s 12kgx12

w/s 17kgx10

w/s 17kgx10

front db

10kgx12

12kgx10

12kgx10

12kgx10

side db

10kgx10

7kgx10

moved on bit of shoulder pain from old injury

db rear lateral

10kgx10

10kgx10

10kgx10

rear delt mac

9x10

rear bb shrugs

3x60kgx10

[GreekAdonis]

If you want to get under 10% you need to change your diet. You can start by taking the skin off your chickrn drumsticks and losing the cheese sauce.

[Luigi]

what does w/u and w/s mean ?

[JackD]

5 mins bike

bench press

60kgx15/12/10

incline db

15kgx12

12kgx12/12

incline db flyes

12kg

3x12

cable xovers

24x15x3

seated calf

30kgx20/20/20

standing

70x10/10/10

[Progress]

what does w/u and w/s mean ?

My guess would be WarmUp and WorkingSet?

JackD, I'd add some or all of the following to your grocery list:

tuna

chopchop (canned chicken)

chicken breast

steak

trays of eggs

oats

[JackD]

thanx

cardio this morn

10 bike

5 rower

5eliptical

ab circuit

[JackD]

benchpress

60kgx12

90kgx6

90kgx6

incline benchpress

50kgx12

60kgx10

70kgx6

dips

bwx12/12

flat db flyes

15kgx10

15kgx10

15kgx10

seated db curls

15kgx12

17.5x8

20kgx6

bent rows

60kgx15

80kgx10

80kgx8

bb shrugs

60kgx15/15/15

seated calf raises

35kgx15/15/15/15

[JackD]

bench press

60kgx12

80kgx8

80kgx7

incline bench

60kgx6

60kgx6

60kgx6

60kgx6

Dips

bwx10/9/7

incline db flyes

12.5kgx12

12.5kgx12

12.5kgx12

skull crushers

20kgx12/12

overhead db extn

10kgx15

10kgx15

10kgx15

ropepressdown

24x20

30x10

24x10

cable tri extn

12x10/10/10

rope overhed extv

12x10/10/10

[Old Bull]

Good to see the log back up and running :clap:

[JackD]

deadlift

60kgx10

80kgx8

80kgx8

80kgx8

bent over row

60kgx12

60kgx12

60kgx12

60kgx12

db row

20kgx10

20kgx10

20kgx10

seated row

36x12

36x12

36x12

seated db curl

12.5kgx10

15kgx10

15kgx10

seated hammer curls

15kgx10

15kgx10

15kgx10

[jono]

add oats, veges, tuna, steak, eggs, nuts, milk, etc :grin:

[JackD]

yeah definitly gotta try 2 eat more.

seated db press

10kgx15

20kgx10

25kgx10

27.5kgx8

27.5kgx6

front db raises

12.5kgx12

12.5kgx12

12.5kgx12

lateral raises

10kgx12

10kgx12

10kgx12

reverse pek dek

9x12

9x12

9x12

bb shrugs

60kgx25

60kgx20

60kgx15

roman chair

x25/20/15

side crunches

x20/20/20

[JackD]

squats

60kgx20

80kgx10

80kgx10

80kgx10

leg curls

27x15

33x12

39x10

39x10

leg extention

?x15

?x15

?x15

leg press one leg

x15

x10

x10

x10

standing calf

82x15

82x12

82x12

db bench

17.5kg x15

30kgx10

30kgx10

30kgx10

[JackD]

bench press

60kgx12

80kgx8

80kgx8

80kgx6

incline bench

60kgx8

60kgx8

60kgx8

db flyes

10kgx12

12.5kgx12

12.5kgx12

cable xover

24x12

24x12

24x12

pressdowns

48x12

48x12

66x12

rope pressdowns

30x12

30x12

30x12

roman chair

25/20/15