jongordon84

Day 40

Crunches 4x15

Dumbbell curls 12.5kg 4x12
superset with
Dumbbell tricep extensions 10kg 4x10 each arm

Dumbbell oblique extensions 10kg 3x10 each side

Hammer grip pullups 4x8
superset with
Dips 4x10

Ab wheel rollouts 2x10

Cable curls (narrow bar) 45kg 4x10
superset with
Rope cable tricep pushdown 45kg 4x18

Medicine ball russian twist 3x20

Day 42

My shins are very sore. Gonna have to work on them with the foam roller. It'll be agony but worth it.

Also, turns out I got my dates wrong. I only had 11 weeks to train for the run, so just 5 to go. I'll still blog the full 12.

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Day 43

Skipping 5x3min rds

Punchbag 5x3min rds

Battle ropes 5x30secs w/30secs rest

Kettlebell swings 16kg 3x20

Kettlewell farmers walk 40kg each arm for 20metres x2

Day 44

Pressups 4x25

Lat Pulldown
40kg 1x18
45kg 1x16
50kg 1x12
55kg 1x8
60kg 1x6

Bench Press
50kg 1x14
60kg 1x10
70kg 1x10
80kg 1x6 (again my hands are wobbling because of skipping and punchbag the night before, hopefully this will improve over time)

Deadlifts
40kg 1x10
50kg 1x10
60kg 1x10
70kg 2x5

Incline dumbbell flye
15kg 3x10

Bent over barbell row
40kg 3x10

You are a mfkin beast bro!

I just purchased one of these:

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It's quite a lazy exercise machine I know but it's supposed to work and target your stomach which is wear a lot of my fat is plus it is easy, doesn't hurt to do and can be done in front of the TV.

Will report back!

Jon-PokerVIP: You are a mfkin beast bro!

I just purchased one of these:

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I have no idea what that is! Interested to hear how you get on with it.

I'm really enjoying training at the moment but my diet is still letting me down (he says as he opens a bag of wine gums!). I don't think that's too bad a thing though as I do want this to be a long term thing. Whereas if I crash diet whilst training hard it'll probably grind to a halt. At least this way I can keep making small improvement over time that will be sustainable. And to be honest I just fucking love food. While I'm not smoking, drinking or doing drugs I gotta have some vice right? That reminds me, tomorrow will make 3 weeks without alcohol. A guy I work with went tee total for a while and has decided he's never drinking again. I'll never be that guy but I know I won't go back to my bad habit of drinking daily. At least until christmas

Yer also with the food thing is and something which has got me thinking is how much great stuff you can eat even when on a diet....big stakes, seafood, some carbs...no reason to be a rabbit just enjoy really nice foods which for me will stop me eating takeaways.

The machine:

Day 46

Bent over reverse dumbbell flye
10kg 4x12
Superset with
Squats 4x10

Barbell back squats
20kg 1x10
30kg 1x10
40kg 1x10
50kg 1x10
Superset with
Barbell hang, clean and press
20kg 1x10
30kg 1x10
40kg 1x6
50kg 1x3

Underhand front raise (ez-bar)
Bar +10kg 1x10, 8 & 6

Leg Extensions 40kg 3x15
Superset with
Ham curls 20kg 3x10

Dumbbell shrugs 27.5kg 3x15

Day 47

Crunches 2x20, 2x15

Standing dumbbell curls
12.5kg 2x10
15kg 2x10
Superset with
Standing dumbbell tricep extensions
10kg 2x12
12.5kg 2x12

Dumbbell side extensions
10kg 3x10 each side

Dips 3x15

Ez bar preacher curls
Bar +20kg 3x10

Ab wheel rollouts 3x10

Cable curls (narrow bar) 50kg 3x12
Superset with
Rope skull crushers 40kg 3x10

I haven't run since the weekend as I'v hurt my right leg, on the outside of the leg between the calf and ankle. It's pretty sore still but I'm hoping with some anti-inflammatories I'll be able to run tomorrow evening. Just hoping I don't make it worse, only 4 weeks to go til the 10k.

On the weight training side I'm very happy. Everything is increasing slowly but surely.

I got some smart scales and jesus I have put so much fat on and lost all the muscle I had built up! Gonna have to get back on the weights for sure...35.1% of my weight is muscle which is marked as low and a normal % would be 44-55%

Jon-PokerVIP: I got some smart scales and jesus I have put so much fat on and lost all the muscle I had built up! Gonna have to get back on the weights for sure...35.1% of my weight is muscle which is marked as low and a normal % would be 44-55%

How do the smart scales work? Are they pretty accurate? I think I'd get a nasty shock if I knew my bodyfat %.

Bit of a break for a few days because of my leg. Taking longer to get better than I hoped. But we are back at if for week 8.

Day 50

Pressups 1x30, 25, 25, 20

Lateral pulldown
40kg 1x20
45kg 1x18
50kg 1x16
55kg 1x12
60kg 1x8

Bench press
50kg 1x14
60kg 1x12
70kg 1x10
80kg 1x5, 1x3

Deadlifts
50kg 1x10
60kg 1x10
70kg 1x10
80kg 2x5

Dumbbell flye 17.5kg 3x10
Superset with
Barbell row 40kg 3x12

Increased the deadlift this week so I'm happy with that.

Day 51

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First day with no leg pain so I went for a run. No problems during it really but afterwards once I'd sat down for a bit the pain came back pretty strong. I think it will be ok though. If it was serious I'm sure there would be some pain while running. I'll just be careful. Need to get up to 5 miles soon though, only 3.5 weeks til the 10k.

Week 8 turned into a the worst week yet, for various reasons. So I thought I should at least end it on a positive note. Took the run up to over 5 miles.

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So there's just 4 weeks left of this blog, and just 3 weeks until the 10k. Let's go!!!

Day 58

Pressups 2x30, 2x25

Lateral pulldown (V grip)
45kg 1x18
50kg 1x16
55kg 1x14
60kg 1x10
65kg 1x8

Incline bench press
40kg 1x12
50kg 1x12
60kg 1x10
65kg 1x8

Barbell row
50kg 2x12, 2x10

Dumbbell flye 17.5kg 3x10

Laying reverse dumbbell flye
10kg 1x8
5kg 2x15

Cable flye (low-high)
30kg each side 1x6
25kg each side 1x18

Think I would throw up :/

Day 60

Leg Extensions
35kg 1x20
40kg 1x18
45kg 1x16
50kg 1x14
55kg 1x12
60kg 1x10

Dumbbell lateral raise
10kg 4x10
Superset with
Squats 4x10

Seated dummbell shoulder press
17.5kg 1x10, 8 and 6

Leg press
60kg 1x15
65kg 1x15
70kg 1x15

Underhand front raise (ez-bar)
Bar +10kg 1x10, 8 & 6

Laying ham curls 20kg 3x10

Dumbbell shrugs
25kg 1x15, 12 and 10

Today also marks 5 weeks without a drink. This will end on Saturday night

I don't think I could ever not drink for 5 weeks. God damn love beer.

I recently tweaked my back while repping out some Pendley Rows (entirely my fault, I did them exhausted after deadlifts and my back is fragile as it is due to old football injuries) so I'll live vicariously through this thread. It hurts like hell but fortunately, the pain is going away at a promising rate so I might be able to go back to the gym next week and do some bro chest and arms workouts, giving my back and legs some rest for a week or two.

I can see that you're making some solid progress and I like your workouts. They look really enjoyable and that's a criminally underrated training variable. Keep up the good work! Oh and congrats on the no alcohol thingie.

Jon-PokerVIP: I don't think I could ever not drink for 5 weeks. God damn love beer.

I'm surprised how easy I found it after the first week. Looking forward to a few tomorrow night tho!

MattVIP: I recently tweaked my back while repping out some Pendley Rows (entirely my fault, I did them exhausted after deadlifts and my back is fragile as it is due to old football injuries) so I'll live vicariously through this thread. It hurts like hell but fortunately, the pain is going away at a promising rate so I might be able to go back to the gym next week and do some bro chest and arms workouts, giving my back and legs some rest for a week or two.

I can see that you're making some solid progress and I like your workouts. They look really enjoyable and that's a criminally underrated training variable. Keep up the good work! Oh and congrats on the no alcohol thingie.

Thanks! Totally agree on the enjoyment.

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