Jazzo's training log, by request.

OK, I lift. Its what I like. But I'm always looking to trim fat. When it comes to putting lifts through the roof, I have some tips that go beyond the status quo. It will not work for everyone and can in fact **** you up.... but hey, I'll just post what I do.

Oh, and I do Judo and box. I don't box competatively anymore because although I love it, I'm ****ed in the head is at is.

90% of my cardio involves boxing training.
I might post pics but I will not show my face.

I also do Rugby. I'm a noob though.

 

*warm up includes light sqauts and flys.

Yesterday. Neg reps.

Warmed up* in the incline position and hammered out a few. 12 to 20 reps. Stretched off and down to business.

Moved to the Smith Machine (it has its place). Put the safeties on and took down 1.5 times my actual 1 rep max 5 times. Then I moved up a little higher for the final rep. All "sets" were singe reps.

Next up. One handed neg reps on the smith machine. Up with two, down with one. Don't even need a spotter.

Next up. dumbells. Got 40Kg bells in the incline position and worked to failure for 3 sets.

Ground work. Push up dips. 20 * 3 sets.

"Wrestler Bridges" for the neck. Three sets assisted. I'm new to them. Don't fancy a broken neck.

Sit ups. 5 sets. No extra weight and to failure.

Then onto the back. 20 pound weight behind the head. Not sure what the hell you call this thing (I’m not one of those obsessed freaks that know everything from reading magazines), but you keep your feet on the ground and lift the body working the back. 5 sets.

Free weight bench. 60% of 1 rep max. Slow down, explode up. Ballistic training. 8 sets of 3.

Cardio.
5 minutes rowing.

3 rounds on the bag.
Dip in the pool and sink a protein shake and some peanuts. I keep my calories down but I don’t want to weaken myself too much.

 

Next up, dealifts and back work and punching a bag. I'll detail it once its done.

 

No deadlifts.

Flys to warm up

Incline dumbell press. 6 sets to failure with 40kg dumbells. Went on to smith machine and did high rep work with someone changing the weights on either side when I was lifting. Felt like my chest was going to explode.

Military press (with loaded Olympic bar) - 8- 12 reps * 6.

Dumbell curls and reverse curls with an Olympic bar. Preacher curls to finish off the arms.

Pull downs, 30 minutes on an elliptical machine and then a swim.

 

Tomorrow, deadlifts working up to max and dumbell rows. Thats it. Will time myself running over a mile after that.

Going for a workout on the dance floor now. Hopefully something more intense after that.

 

When it comes to diet, I concentrate on calories (no BS). I cycle my diet when I'm well into a program which allows me to trim down whilst increasing strength (not easy - eating a lot and being fat helps lifts).

Around 1 gram of protein per pound of body weight (though I don't feel I need to go that high - I put on muscle easily) and common sense eating. A multi vitamin when training gets more intense. But I enjoy my food. If you are working out properly a curry or a Burger king or two is nothing.

 

I am the type who can work out every day and still make large gains. So, I enjoy myself a little.

You are technically correct I suppose, but I always feel great as long as I've had enough to eat.

I do a lot of things you aint supposed to do, but I am blessed with high muscle mass no matter what.

My only regret is I did not work harder with it (in late teens), but in the past couple of years I've been doing better.

 

Oh man, Friday.

Plan.

Deadlift. 20 reps. 12 reps. 1 rep. build up to 1 rep max.

Squats. No weight, ass to ground. Light weight, ass to ground. 10 sets. No heavy weight on the squat.

T-Bar Rows (love them).

Alternate dumbell rows.

Shrugs with the Olympic bar.

Practice movement for snatch and clean and jerk. Been a while.

Time myself running over a mile.

Swim.

------------------------------------

That's the plan. I'll tick off what I got done.

Going to do some real weight training on Sunday.

 

Deadlift

110Kg. 20 reps.

110Kg 12 reps.

10 minute break.

180 Kg. 1 rep.

190 Kg 1 rep

200Kg 1 rep.

Pull downs - 5 sets of 12. Light weight.

Dumbell rows. 3 sets each side. 40kg dumbells. To failure.

Shrugs on the smith machine instead of planned Olympic bar. went up to 4 plates on each side for a max.

T bar rows. 3 sets - 8 to 12.

Ran for exactly 1 mile.

Went a few lengths in the pool.

Awesome workout.

 

Tomorrow, stone lifting.

I collect boulders and pick them up and walk with them.