Jocca's Workout journal
- Thread starter jocca
- Start date
hey guys, the first couple of weeks have been basically a warm up into getting my shoulder strength back as I lost a lot of power in my time off with the latest injury (probably should have mentioned this earlier). So as of next week such exercises will be included. seems like its strong enough now to proceed. Any other comments?
Friday
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
Saturday
Sprint session
1 lap
stretches
3x 100m stride throughs focusing on form
drills:
butt kicks x 3
knee highs x 3
lunges x 3
(warm up exercises)
6x10m flag sprints alternating facing direction
6x20m flag sprints alternating facing direction
6xmix of 10m and 20m flag sprints
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
Saturday
Sprint session
1 lap
stretches
3x 100m stride throughs focusing on form
drills:
butt kicks x 3
knee highs x 3
lunges x 3
(warm up exercises)
6x10m flag sprints alternating facing direction
6x20m flag sprints alternating facing direction
6xmix of 10m and 20m flag sprints
Havent had a chance to do as much this week been busy a lot with uni but still aiming to get in three solid workout days.
GREAT NEWS
lol finnally my strength is back to where it was
tuesday:
2x45 bench warmup
5x8 75 kgs bench
4x5 19kgs curls
3x9's 45kgs
inverted rows 3x10 25kgs
hamstring stretches
Friday
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
2x8 45kg bench warmup
2x8 53kg bench warmup
5x8 84kgs bench
4x10 15kgs shoulder press(with dumbells)
3x12's 45kgs
4x21 75kg lat pulldowns
4x 21 dips
Diet
meal one:
boiled eggs on whole grain bread
meal two:
tunna, and shake
meal three:
tuna+ bannanas and necterines
meal four:
sandwich's whole grain bread (carrot, lettuce, tomato, ham, low fat cheese, beetroot)
meal five:
Salmon with veges
GREAT NEWS
lol finnally my strength is back to where it was
tuesday:
2x45 bench warmup
5x8 75 kgs bench
4x5 19kgs curls
3x9's 45kgs
inverted rows 3x10 25kgs
hamstring stretches
Friday
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
2x8 45kg bench warmup
2x8 53kg bench warmup
5x8 84kgs bench
4x10 15kgs shoulder press(with dumbells)
3x12's 45kgs
4x21 75kg lat pulldowns
4x 21 dips
Diet
meal one:
boiled eggs on whole grain bread
meal two:
tunna, and shake
meal three:
tuna+ bannanas and necterines
meal four:
sandwich's whole grain bread (carrot, lettuce, tomato, ham, low fat cheese, beetroot)
meal five:
Salmon with veges
Havent had a chance to do as much this week been busy a lot with uni but still aiming to get in three solid workout days.
GREAT NEWS
lol finnally my strength is back to where it was
tuesday:
2x45 bench warmup
5x8 75 kgs bench
4x5 19kgs curls
3x9's 45kgs
inverted rows 3x10 25kgs
hamstring stretches
Friday
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
2x8 45kg bench warmup
2x8 53kg bench warmup
5x8 84kgs bench
4x10 15kgs shoulder press(with dumbells)
3x12's 45kgs
4x21 75kg lat pulldowns
4x 21 dips
Diet
meal one:
boiled eggs on whole grain bread
meal two:
tunna, and shake
meal three:
tuna+ bannanas and necterines
meal four:
sandwich's whole grain bread (carrot, lettuce, tomato, ham, low fat cheese, beetroot)
meal five:
Salmon with veges
GREAT NEWS
lol finnally my strength is back to where it was
tuesday:
2x45 bench warmup
5x8 75 kgs bench
4x5 19kgs curls
3x9's 45kgs
inverted rows 3x10 25kgs
hamstring stretches
Friday
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
2x8 45kg bench warmup
2x8 53kg bench warmup
5x8 84kgs bench
4x10 15kgs shoulder press(with dumbells)
3x12's 45kgs
4x21 75kg lat pulldowns
4x 21 dips
Diet
meal one:
boiled eggs on whole grain bread
meal two:
tunna, and shake
meal three:
tuna+ bannanas and necterines
meal four:
sandwich's whole grain bread (carrot, lettuce, tomato, ham, low fat cheese, beetroot)
meal five:
Salmon with veges
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
hamstring stretches 2x10 mins per leg
2x8 45kg bench warmup
2x8 53kg bench warmup
5x8 84kgs bench
3x10 15kgs shoulder press(with dumbells)
2x12's 45kgs
4x21 75kg lat pulldowns
4x 21 dips
2x10 32kg inverted rows
3x10 15 kg curls
meal one: vegimite on toast
meal two: heaps of tuna + shake
meal three: sandwhich's lettuce tomato carrot beetroot, ham, cheese on whole grain bread.
meal four: steak and veges
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
hamstring stretches 2x10 mins per leg
2x8 45kg bench warmup
2x8 53kg bench warmup
5x8 84kgs bench
3x10 15kgs shoulder press(with dumbells)
2x12's 45kgs
4x21 75kg lat pulldowns
4x 21 dips
2x10 32kg inverted rows
3x10 15 kg curls
meal one: vegimite on toast
meal two: heaps of tuna + shake
meal three: sandwhich's lettuce tomato carrot beetroot, ham, cheese on whole grain bread.
meal four: steak and veges
Wednesday
25 minute moderate intensity bike ride on stationary bike
Thursday
hamstring stretches 2x10 mins per leg
4x8 53kg bench warmup
5x7 84kgs bench
3x10 15kgs shoulder press(with dumbells)
4x21 75kg lat pulldowns
4x 21 dips
3x10 15 kg curls
meal one: steak sub
meal two: heaps of tuna + shake
meal three: steak and veges
25 minute moderate intensity bike ride on stationary bike
Thursday
hamstring stretches 2x10 mins per leg
4x8 53kg bench warmup
5x7 84kgs bench
3x10 15kgs shoulder press(with dumbells)
4x21 75kg lat pulldowns
4x 21 dips
3x10 15 kg curls
meal one: steak sub
meal two: heaps of tuna + shake
meal three: steak and veges
I-tallionStallion
Master Don Juan
Good work man! Keep it up
Saturday:
Bit of a cardio/ gym incorporated session
4x8 75kgs bench
2x10 15kgs shoulder press(with dumbells)
4x21 75kg lat pulldowns
3x 10 deep dips
cardio set:
bike 3 mins high intensity
skipping 3 mins
dumbell flys 5x 5kgs
Wednesday
2.5k run and 2 k walk
1x100pushups
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
hamstring stretches 2x10 mins per leg
Bit of a cardio/ gym incorporated session
4x8 75kgs bench
2x10 15kgs shoulder press(with dumbells)
4x21 75kg lat pulldowns
3x 10 deep dips
cardio set:
bike 3 mins high intensity
skipping 3 mins
dumbell flys 5x 5kgs
Wednesday
2.5k run and 2 k walk
1x100pushups
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
hamstring stretches 2x10 mins per leg
Monday:
4 k run.
400meter hill run
50 meter hill sprint
Tuesday:
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
Gym:
3x8 53kgs bench warmup
4x5 curls 19kgs
3x10 dips
3x10 shoulder press 15kgs
5x7 84kgs bench
3x21 latpull downs 75kgs
hamstring stetches ten mins per leg
diet over both days:
meal one:
bowl of fruit x2
toast on whole grain bread
wheatbix with bannana
meal two:
sandwich's with lettuce, tomato, cheese, ham, carrot, beetroot, on whole grain bread x2
meal three:
tuna + shake (Tuesday)
meal four:
risoles and plenty of veggies (monday)
stew with potato and other assorted veggies (tuesday)
4 k run.
400meter hill run
50 meter hill sprint
Tuesday:
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
Gym:
3x8 53kgs bench warmup
4x5 curls 19kgs
3x10 dips
3x10 shoulder press 15kgs
5x7 84kgs bench
3x21 latpull downs 75kgs
hamstring stetches ten mins per leg
diet over both days:
meal one:
bowl of fruit x2
toast on whole grain bread
wheatbix with bannana
meal two:
sandwich's with lettuce, tomato, cheese, ham, carrot, beetroot, on whole grain bread x2
meal three:
tuna + shake (Tuesday)
meal four:
risoles and plenty of veggies (monday)
stew with potato and other assorted veggies (tuesday)
Last edited:
friday:
4.5 k run
Saturday:
2x8 45kg bench warmup
4x7 84 kgs bench
4x21 75kg lat pulldowns
4x 10 dips
3x5 55kgs squats
Diet over the two days
friday:
meal one:
fruit, toast on whole grain bread, wheatbix, milo
meal two:
some tuna
meal three:
sandwich on whole grain bread, cheese, lettuce, ham, tomato, carrot, beetroot
meal four:
steak and veggies
Saturday:
Meal one:
boiled eggs on whole grain bread
meal two:
heaps of tuna + shake
meal three:
sandwichs on whole grain bread, cheese, lettuce, ham, tomato, carrot, beetroot
meal four:
not yet known
4.5 k run
Saturday:
2x8 45kg bench warmup
4x7 84 kgs bench
4x21 75kg lat pulldowns
4x 10 dips
3x5 55kgs squats
Diet over the two days
friday:
meal one:
fruit, toast on whole grain bread, wheatbix, milo
meal two:
some tuna
meal three:
sandwich on whole grain bread, cheese, lettuce, ham, tomato, carrot, beetroot
meal four:
steak and veggies
Saturday:
Meal one:
boiled eggs on whole grain bread
meal two:
heaps of tuna + shake
meal three:
sandwichs on whole grain bread, cheese, lettuce, ham, tomato, carrot, beetroot
meal four:
not yet known
Being_the_Don
Master Don Juan
- Joined
- Mar 4, 2007
- Messages
- 763
- Reaction score
- 6
jocca said:
BTW, what are your weight and height? Are you wanting to just get stronger and maintain your body weight or do you want to get bigger?
Thursday
2x8 64kg bench warmup
4x7 84 kgs bench
5x21 75kg lat pulldowns
4x 10 dips
4x5 55kgs squats
1x5 70kgs squat
dumbell curls 4x5 15 kgs
shoulder press 3 x 10 15kgs
inverted rows 3 x 10 27 kgs
meal one: boiled eggs on whole grain bread
meal two: sandwiches, whole grain bread, tomato, cheese, lettuce, ham, carrot
meal three: shake + tuna
meal four: risoles and plenty of veggies
meal five: bannana
hamstring stretches 10mins per leg
2x8 64kg bench warmup
4x7 84 kgs bench
5x21 75kg lat pulldowns
4x 10 dips
4x5 55kgs squats
1x5 70kgs squat
dumbell curls 4x5 15 kgs
shoulder press 3 x 10 15kgs
inverted rows 3 x 10 27 kgs
meal one: boiled eggs on whole grain bread
meal two: sandwiches, whole grain bread, tomato, cheese, lettuce, ham, carrot
meal three: shake + tuna
meal four: risoles and plenty of veggies
meal five: bannana
hamstring stretches 10mins per leg
Saturday
2x8 54kg bench warmup
4x7 84 kgs bench
5x21 75kg lat pulldowns
3x20 dips
2x5 55kgs squats
3x5 70kgs squat
dumbell curls 4x5 15 kgs
shoulder press 3 x 10 15kgs
inverted rows 4 x 10 27 kgs
chinups 5x7
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
2x8 54kg bench warmup
4x7 84 kgs bench
5x21 75kg lat pulldowns
3x20 dips
2x5 55kgs squats
3x5 70kgs squat
dumbell curls 4x5 15 kgs
shoulder press 3 x 10 15kgs
inverted rows 4 x 10 27 kgs
chinups 5x7
Abs:
four sets
100 normal situps
75 bicycle situps
35 scizzor situps
25 non weighted leg raises
with 2 min breaks decreasing by 30 seconds upon each break( 2mins, 1:30, 1 min)
Tuesday
5x7 74 kgs bench
5x21 75kg lat pulldowns
3x20 dips
1x5 55kgs squats
3x5 70kgs squat
1x5 85kgs squats NEW PB!
dumbell curls 4x5 15 kgs
chinups 5x7
Decided to ease back on bench today and up the sets as shoulder was feeling a bit tight and my form wasnt great on the saturday.
diet:
meal one:steak sub
meal two: plenty of tuna + bannanas
meal three: steak and veggies
also of note not long now until my home gym will be complete.
currently posses,ankle/wrist weights, squat rack, peck deck, latpull down machine, leg extensions, bench, dumbells, punching bag, stationary bike, hook and jab pads (or focus pads), skipping rope, additional bar(to soon be used for deads) and a pool. Also my uni has a athletics track so im just about set. Im about 4 20 kgs plates of being done cant wait :crazy:
5x7 74 kgs bench
5x21 75kg lat pulldowns
3x20 dips
1x5 55kgs squats
3x5 70kgs squat
1x5 85kgs squats NEW PB!
dumbell curls 4x5 15 kgs
chinups 5x7
Decided to ease back on bench today and up the sets as shoulder was feeling a bit tight and my form wasnt great on the saturday.
diet:
meal one:steak sub
meal two: plenty of tuna + bannanas
meal three: steak and veggies
also of note not long now until my home gym will be complete.
currently posses,ankle/wrist weights, squat rack, peck deck, latpull down machine, leg extensions, bench, dumbells, punching bag, stationary bike, hook and jab pads (or focus pads), skipping rope, additional bar(to soon be used for deads) and a pool. Also my uni has a athletics track so im just about set. Im about 4 20 kgs plates of being done cant wait :crazy: