Search found 451 matches

by jeffrerr
Sun Sep 30, 2012 6:31 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 130064

Re: John W's Training Journal

Sunday 30th September 2015 Power Cleans 1x5x35kg 1x5x45kg 1x5x55kg 1x5x65kg 1x5x77.5kg 1x3x77.5kg 1x1x757.kg 1x8x60kg Super Set BW Pull Ups 3x5 BW Dips 3x6 Super Set Barbell Curls 10x35kg, 8x35kg and 8x30kg Standing Tricep Extensions 3x8x27.5kg Assisted Pull Ups 1x8x25kg and 1x6x25kg Finally finishe...
by jeffrerr
Fri Sep 28, 2012 6:58 pm
Forum: General
Topic: I'm outside the box
Replies: 9
Views: 4424

Re: I'm outside the box

You guys are making me feel a whole lot better about my decision to change up my routine! My plan is: Monday: Full Body-ish (Squats, Bench, Rows, BW Pull Ups) Thursday: Full Body-ish (Squats, OH Press, Deadlifts, BW Pull Ups) Saturday: Full Body-ish Accessory (Super Set Power Cleans & RDL's, Super S...
by jeffrerr
Thu Sep 27, 2012 7:01 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 130064

Re: John W's Training Journal

Thursday 27th September 1930 Squats 1x5x60kg 1x5x80kg 1x5x95kg 1x5x110kg 1x5x127.5kg 1x3x127.5kg 1x1x127.5kg 1x8x97.5kg Bench Press 1x5x40kg 1x5x55kg 1x5x65kg 1x5x75kg 1x5x87.5kg 1x3x90kg 1x1x92.5kg 1x1x95kg 1x1x97.5kg 1xmissedx100kg 1x8x67.5kg Squats felt HEAVY from the start, think it was due to m...
by jeffrerr
Thu Sep 27, 2012 12:38 am
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

Oscar, I'm keen to add some rows in, either your ideas seem to fit well! Only problem is I don't a pulley set up in the garage, I assume a bent over barbell row or inverted rows (body weight then weighted with varied foot positions) would have similar benefits?
by jeffrerr
Wed Sep 26, 2012 11:39 pm
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

Also if I start to get knee issues back from running I intend to use cycling!
by jeffrerr
Wed Sep 26, 2012 11:31 pm
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

So currently thinking plan would look something like this: Monday: Run + Pull Ups and Work Out A Tuesday: Basketball Wednesday: Off Thursday: Run + Chin Ups and Work Out B Friday: Off Saturday: Run + Pull Ups Sunday: Off Work Out A: Squats 4x5 Warm Ups Sets and 3x5+ Work Sets OH Press 3x5 Warm Up Se...
by jeffrerr
Wed Sep 26, 2012 9:45 pm
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

Cheers Dub, it's the time constraint situation that has me going back to running, my lifting was going between 60 and 90 minutes and my wife is getting annoyed with it so it's a compromise that 2 days a week I work out twice then I have two other days with running and basketball in shorter sessions ...
by jeffrerr
Wed Sep 26, 2012 8:39 am
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

Thanks Stuward, I was planning to keep it to the 30 minute/5k mark as when I started pushing up into the 8-9k range 3 times a week I found it hard to recover adequately with shift work and lack of sleep!
by jeffrerr
Wed Sep 26, 2012 5:45 am
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

Thanks Rob, sounds good to me! I'm also trying to lose my hang up on what the scales read, I would rather be the weight I am now with less fat and more muscle than 90kg with slightly lower fat and less muscle! However it's a 31 year long learning process to overcome, so it may take time! lol
by jeffrerr
Wed Sep 26, 2012 5:25 am
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Re: Strength maintenance with increased cardio?

Also, to give a rough idea of my goals, I'm 182cm tall, currently 105kg and was at 97.5kg in February, I think roughly 50/50 of my weight gain is lean/fat, long term I'd like to maintain a double digit weight, even if it's 99.9kg! I'm trying to eat protein at a rate of 2g/kg for the weight I'd like ...
by jeffrerr
Wed Sep 26, 2012 5:11 am
Forum: General
Topic: Strength maintenance with increased cardio?
Replies: 12
Views: 5886

Strength maintenance with increased cardio?

Hey guys, As I have gotten a little pudgier around the middle of late I'm thinking of getting back into running, mainly because it fits my family schedule slightly better than my current weights program. I'm just wondering how to maintain the small amount of gains I have achieved so far? I was think...
by jeffrerr
Wed Sep 26, 2012 4:42 am
Forum: General
Topic: swimming training routine
Replies: 7
Views: 5628

Re: swimming training routine

Most of the couch to 5k and bridge to 10k programs are basically interval training programs like "Run 30 Seconds, Walk 45 Seconds, Run 45 Seconds, Walk 1 minute, Run 1 minute, walk 90 seconds and repeat "X" times" then gradually build to more run time than walk time with less repeats until you are e...
by jeffrerr
Tue Sep 25, 2012 5:55 am
Forum: General
Topic: Venturing into Coaching Beginners
Replies: 20
Views: 11230

Re: Venturing into Coaching Beginners

Just from personal experience I'm one of the people you mentioned re: getting into correct position with a loaded bar! When I started and restarted lifting I couldn't get my tail down into a good DL position and had to kind of drag myself into position and eventually I learned the cues I needed to "...
by jeffrerr
Sun Sep 23, 2012 7:14 pm
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 130064

Re: John W's Training Journal

Monday 24th September: 0815 Squats 1x5x60kg 1x5x75kg 3x5x90kg Overhead Press 1x5x35kg 1x5x45kg 1x5x50kg 3x5x60kg Deadlift 1x5x85kg 1x5x100kg 1x5x115kg 1x5x135kg Weighted Pull Ups 5x4x5kg Had a few days off due to going to the shack for a few days, I think the R&R helped as I'd been getting sore in t...
by jeffrerr
Mon Sep 17, 2012 7:17 am
Forum: Online Journals
Topic: John W's Training Journal
Replies: 129
Views: 130064

Re: John W's Training Journal

Monday 17th September 2012 1950 Squats 1x5x60kg 1x5x80kg 1x5x95kg 1x5x110kg 3x5x125kg Bench Press 1x5x40kg 1x5x50kg 1x5x60kg 1x5x70kg 3x5x85kg Power Cleans 1x5x40kg 1x5x45kg 1x5x55kg 1x5x65kg 3x5x75kg Romanian Deadlift (as Super Sets with PC work sets) 3x5x75kg BW Pull Ups 3x5 Back in the Garage Gym...