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AnsweredHot!Jayboy - Make me strong and brawny

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JayBoy
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Re: Jayboy - Strength mission 2017/03/02 12:54:06 (permalink)
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Chest session today. About 60/70 mins. Was playing about with weights on bench press as still finding what weights to use for me in comparison to the 'comfort' weights I had been lifting. Bench's were all taken so has to use DB's to start...
 
DB Press (Weight per DB)
20 x 10
24 x 8
34 x 6
38 x 5
42 x 2 PB weight
42 x 6 Used a spotter for this and that slight assistance made a massive diff. PB for weight & reps
 
Bench Press
70 x 4
80 x 4
82.5 x 1 PB
90 x 1 PB! Spotter on this. Barely helped me so will go heavier next week
80 x 2
80 x 3
85 x 1
 
DB Fly (Weight per DB)
10 x 10
18 x 6
18 x 6
22 x 6
22 x 6
 
Weighted Dips
Bodyweight x 12
20kg x 6
20kg x 6
20kg x 6
20kg x 6
 
Really happy with that session. Was playing about with bench which is why weights ranges change quite abit but still working out routines etc in head. Got PB's again so must be doing something right.
 
Weighed myself again - shouldn't weigh every time at gym but cant help myself as want to weight to go up to assist the heavier lifts I have planned. 85KG weight which is heaviest I have ever been. Have put on just over a stone since January.
 
Well earned pint of Guinness tomorrow and rest sat. If body feels ok may gym Sunday but if not then will train Monday.
 
 
 
 
Another PB so Im mo
post edited by JayBoy - 2017/03/02 13:54:21

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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#21
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Re: Jayboy - Strength mission 2017/03/02 13:13:19 (permalink)
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Just to add to above - this is todays food/meal plan. Same for most days but vary on the protein/carb type. Veg/salad added to 10:30, 14:00 & evening meal. Don't count calories or macro's - just want to get enough in.
 
7am Shake (Protein & creatine) & 1 slice peanut butter on toast
9am Porridge & spoonful of banana. Banana 30 mins after
10:30 GYM. Shake PWO Protein, Creatine maltodextrose - 1 scoop each 
11:30 Chilli con carne (Beef mince, peppers, spinach, chickpeas, kidney beans) & rice
12:30 Handful of nuts & couple oatcakes
14:00 Same as above
16:00  banana, handful nuts, oatcake
18:15 Sandwich or Toast or dried meats (salami)
20:00 Meat/Carbs/veg
21:00 Salted nuts or bran flakes and whole milk for snack
 
Follow this Mon-Sat & relax the food on Sunday
 
Ive never weighed anything out but give myself decent portions as want the weight/strength increase. Am putting on weight.
 
Could fit in maybe some boiled eggs in morn at 7am? Or would you guys leave as working...?
post edited by JayBoy - 2017/03/02 13:55:41

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Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#22
Brett
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Re: Jayboy - Strength mission 2017/03/02 14:08:17 (permalink)
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As long as you are adding weight it's enough bud. Add in some eggs if you are still hungry!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#23
JayBoy
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Re: Jayboy - Strength mission 2017/03/03 12:20:25 (permalink)
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Brett
As long as you are adding weight it's enough bud. Add in some eggs if you are still hungry!




Yeh weights coming on nice. Starting to get some flab on belly but to expected. Still hint of abs there. Always hungry tho lol
 
Toying with moving to a 5x5 programme from next week up till end of May - Mays a natural stop as get married/honeymoon so will be 3-4 weeks not training...
 
If not will start when im back in June and carry on what Im doing...

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#24
JayBoy
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Re: Jayboy - Strength mission 2017/03/06 12:43:30 (permalink)
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Terrible last couple of days - was drinking Friday & sat and totally wrote my weekend off. Still suffering today so skipping training until tomorrow. Really cant handle my drink - will go practically tee-total after my stag do in a couple weeks.
Plan is to stick to my routine but more concentration on the main lifts - dead, squat, bench press, military press and focus more on weight increase with few supporting exercises. Will add come cardio in come April time and re-evaluate in June.
Shoulders tomorrow...
 

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#25
Brett
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Re: Jayboy - Strength mission 2017/03/07 04:19:39 (permalink)
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5x5 is a good routine but it is tough and you can't skip sessions. Leading up to a wedding you might find it difficult to maintain as the missus drags you out to look at cakes and flower arrangements lol.
 
Stronglifts 5x5 started ramping up about week 7-8 so if you did that you would be begging for a break come honeymoon lol.
 
If what you are doing is working for you why change it now.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#26
JayBoy
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Re: Jayboy - Strength mission 2017/03/07 06:49:45 (permalink)
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God help me with all the wedding gumof planning ive had to do and still to come!! To be fair thats what im thinking.
I am makinh major progress with this routine still so does make sense to keep it going. I think when I start to plateau thats the time re-think things.

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#27
Brett
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Re: Jayboy - Strength mission 2017/03/07 07:30:00 (permalink)
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If I were you I'd keep hammering it until the honeymoon. Take that time off completely and then perhaps try 5x5 or stronglifts when you get back, if they are suited to your goals.
 
Don't do SL and then take a week off and try to come back. It will smash you lol.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
#28
JayBoy
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Re: Jayboy - Strength mission 2017/03/07 08:55:17 (permalink)
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Yeh I agree that what im planning on doing. Not sure when I get back - still want to get stronger and keeping a good body. Got a 3 week honeymoon in june to think it over and make plans so no rush to decide yet :)

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#29
The_Lone_Wolf
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Re: Jayboy - Strength mission 2017/03/07 11:08:09 (permalink)
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JayBoy
Just to add to above - this is todays food/meal plan. Same for most days but vary on the protein/carb type. Veg/salad added to 10:30, 14:00 & evening meal. Don't count calories or macro's - just want to get enough in.
 
7am Shake (Protein & creatine) & 1 slice peanut butter on toast
9am Porridge & spoonful of banana. Banana 30 mins after
10:30 GYM. Shake PWO Protein, Creatine maltodextrose - 1 scoop each 
11:30 Chilli con carne (Beef mince, peppers, spinach, chickpeas, kidney beans) & rice
12:30 Handful of nuts & couple oatcakes
14:00 Same as above
16:00  banana, handful nuts, oatcake
18:15 Sandwich or Toast or dried meats (salami)
20:00 Meat/Carbs/veg
21:00 Salted nuts or bran flakes and whole milk for snack
 
Follow this Mon-Sat & relax the food on Sunday
 
Ive never weighed anything out but give myself decent portions as want the weight/strength increase. Am putting on weight.
 
Could fit in maybe some boiled eggs in morn at 7am? Or would you guys leave as working...?




If it's working, no need to change things, especially if you're happy with the progress.
 
Obviously if weight is increasing very quickly you may want to reduce intake or increase output. Gaining excessive fat will be nothing but a hindrance. 

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#30
JayBoy
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Re: Jayboy - Strength mission 2017/03/07 12:37:48 (permalink)
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The_Lone_Wolf
JayBoy
Just to add to above - this is todays food/meal plan. Same for most days but vary on the protein/carb type. Veg/salad added to 10:30, 14:00 & evening meal. Don't count calories or macro's - just want to get enough in.
 
7am Shake (Protein & creatine) & 1 slice peanut butter on toast
9am Porridge & spoonful of banana. Banana 30 mins after
10:30 GYM. Shake PWO Protein, Creatine maltodextrose - 1 scoop each 
11:30 Chilli con carne (Beef mince, peppers, spinach, chickpeas, kidney beans) & rice
12:30 Handful of nuts & couple oatcakes
14:00 Same as above
16:00  banana, handful nuts, oatcake
18:15 Sandwich or Toast or dried meats (salami)
20:00 Meat/Carbs/veg
21:00 Salted nuts or bran flakes and whole milk for snack
 
Follow this Mon-Sat & relax the food on Sunday
 
Ive never weighed anything out but give myself decent portions as want the weight/strength increase. Am putting on weight.
 
Could fit in maybe some boiled eggs in morn at 7am? Or would you guys leave as working...?




If it's working, no need to change things, especially if you're happy with the progress.
 
Obviously if weight is increasing very quickly you may want to reduce intake or increase output. Gaining excessive fat will be nothing but a hindrance. 




At some point will need to change as the missus is adding packs of pancetta or extra bacon to most meals to keep my calorie intake up so at some point I will have to cut but will wait until I start putting on fat. Apart from abit on my face no extra fat on body...YET...

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#31
JayBoy
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Re: Jayboy - Strength mission 2017/03/07 12:40:56 (permalink)
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So Shoulders today... Tough session as Rotator cuff was playing up...
 
Military Press
20 x 12
20 x 12
40 x 6
50 x 5
50 x 4 - Had to use legs to get 1st lift
50 x 3 - Had to use legs for 1st lift. Strength failed after 3rd rep
 
DB Press (Weight per DB)
24 x 6
28 x 5
28 x 6
28 x 3 - Shoulder hurting to much so no more press today...
 
Olympic Bar Shrugs
60 x 10
100 x 10
120 x 4
110 x 5
 
DB Side Raise
10 x 8
10 x 8
10 x 8
10 x 8
 
Bodyweight - 85kg Happy weight hasn't shifted after my boozy weekend.
 
Legs tomorrow so can rest shoulder for a couple days  

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#32
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Re: Jayboy - Strength mission 2017/03/07 19:12:38 (permalink)
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Decent graft mate :)

 
 
SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
 Instagram : deadlift_ox
 
 
#33
JayBoy
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Re: Jayboy - Strength mission 2017/03/07 22:04:14 (permalink)
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Ox
Decent graft mate :)


Cheers ox. Getting there 👍🏻

Make me stronger!
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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#34
Brett
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Re: Jayboy - Strength mission 2017/03/07 22:54:24 (permalink)
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JayBoy
...
At some point will need to change as the missus is adding packs of pancetta or extra bacon to most meals to keep my calorie intake up so at some point I will have to cut but will wait until I start putting on fat. Apart from abit on my face no extra fat on body...YET...



Extra bacon??? Sounds like a keeper!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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The_Lone_Wolf
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Re: Jayboy - Strength mission 2017/03/08 12:03:38 (permalink)
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Brett
JayBoy
...
At some point will need to change as the missus is adding packs of pancetta or extra bacon to most meals to keep my calorie intake up so at some point I will have to cut but will wait until I start putting on fat. Apart from abit on my face no extra fat on body...YET...



Extra bacon??? Sounds like a keeper!




Yes indeed! Onto a winner there sir. 

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#36
JayBoy
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Re: Jayboy - Strength mission 2017/03/08 12:29:22 (permalink)
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Oh yes extra bacon is always a winner. She's a keeper for sure!
 
So todays session - Legs. Session felt a bit off today and form seemed to suffer. Tried wearing converse when swuatting fir a change rather then bare foot/grippy socks. Knocked me off my game. Back to barefoot next weeK...
 
Squats
20 x 12
20 x 12
60 x 8
100 x 6
120 x 4
120 x 5
140 x 3 (Belted) Reps were far to quick and I was leaning forward so failed attempting 4th rep.
120 x 4
90 x 6
 
Military Bar lunges - Alternating between legs per rep
20 x 10
20 x 10
40 x 10
40 x 10
 
Hamstring Curl
35 x 10
45 x 8
55 x 6
65 x 6
 
Farmers walk with DB's
20 meters x 38k DB's x 4 sets
 
Planks
40 secs x 4 sets
 
Keps the weight low on most exercises after squats. Wanted to work on form. Added planks to hit core more - feel I should be doing abs/core more to help strengthen in prep for bigger lifts.
 
Chest tomorrow and Friday off...
post edited by JayBoy - 2017/03/08 21:23:56

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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#37
JayBoy
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Re: Jayboy - Strength mission 2017/03/09 12:12:50 (permalink)
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Chest. 10am early session...
 
Bench Press
20 x 12
20 x 12
40 x 10
60 x 6
90 x 6 PB for reps
95 x 4 PB for weight & reps
 
Incline Bench (In power rack)
60 x 6
65 x 4
65 x 4
60 x 4
 
Cable Fly
16.25 per cable x 4 sets of 8 reps
 
Weighted Dips (Tris blasted so couldn't manage 20k)
10k x 8 reps
 
Hanging knee raise
4 x 10 reps
 
Bodyweight 85.5kg. Still putting weight on so happy there.
 
Good short session :)
post edited by JayBoy - 2017/03/16 17:40:02

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Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#38
JayBoy
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Re: Jayboy - Strength mission 2017/03/13 12:46:55 (permalink)
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Back day. My fave!!

Deadlifts
20 x 12
60 x 10
60 x 10
100 x 8
140 x 6
160 x 4
160 x 1 - Tried belted dead for 1st time. Felt weird but guess it would do for 1st time. Wont use much until go heavier...
150 x 1
140 x 4

Bent over row (under grip)
60 x 9
80 x 6
90 x 6
100 x 4

Wide grip pullups
BW x 5
Weight assist 26k 3 sets of 7 reps

Planks
4 x 40-50 secs

Bodyweight - 84.8kg

https://youtu.be/gNMhoa5NiGE

What u guys think of form? This was my 1st set off 160k from session. PB for reps so strength is coming on which is good.

As per Ox's recommendation have brought stance in and trying to lean back more on set up to maximise power from start. 4 reps is a PB. Week or so once can get 6 reps will move up 5-10kg.
That last rep was hard but got it up. Happy with that session but run out of time as would of liked my volume and more time to train...

Shoulders tomorrow...
post edited by JayBoy - 2017/03/16 17:41:15

Make me stronger!
Instagram - jayboyh50
Progress Journal - http://www.muscletalk.co.uk/Jayboy-Strength-mission-m5482401.aspx#5482586
Current PB's
Bench 102.5kg x 2 TNG Paused Bench 102.5kgx1
Squat 175 x 1
Deadlift 195kgx1 & 190x2
#39
H0M3R_j4y
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Re: Jayboy - Strength mission 2017/03/13 15:27:29 (permalink)
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Great work mate! Your form looks pretty good to me.

 
1RM's @ BW 90kg:
Squat - 160kg / Bench - 115kg / Deadlift - 210kg / Strict OHP - 77.5kg
 
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#40
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