Jocca's Workout journal

[jocca]

Wednesday:

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


Thursday:

2x8 74 kgs bench
4x21 75kg lat pulldowns
3x20 dips
1x5 60kgs squats
4x5 75kgs squat
dumbell curls 4x5 15 kgs
chinups 5x7
4x5 90 kgs bench new pb!
4x5 bentover rows 60kgs


hamstring stretches 2x10 mins per leg

 

[jocca]

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:

2x8 70 kgs bench
4x20 dips
1x5 60kgs squats
4x5 75kgs squat
dumbell curls 3x5 15 kgs
chinups 5x8
4x5 90 kgs bench new pb!
4x10 single arm rows 32kgs
shoulder press 10x3 15kgs

hamstring stretches 2x10 mins per leg

 

[jocca]

Sunday:

abs:
300 bicycle situps
200 normal situps
25 leg raises

cardio:
3k run

hamstring stretches 2x10 mins per leg

 

[jocca]

Tuesday:

3x8 70 kgs bench
3x20 dips
1x5 60kgs squats
3x5 75kgs squat
dumbell curls 3x5 15 kgs
chinups 5x10
3x5 90 kgs bench new pb!
4x10 single arm rows 32kgs


meal one: tunna + bannanas

meal two: steak sub and two cookies

meal three: steak with plenty of veggies

 

[jocca]

Thursday:

3x8 70 kgs bench
4x20 dips
1x5 60kgs squats
3x5 75kgs squat
dumbell curls 4x7 15 kgs
chinups 5x8
3x5 90 kgs bench
4x10 single arm rows 32kgs

monday:

cardio

2.5k run

abs:
three 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 10 mins per leg

meal one: fruit bowl, wheatbix, toast, milo

meal two: salad sandwhiches with ham, lettuce, tomato, avocado on whole grain bread

meal three: tacos (terrible I know)

 

[Quiksilver]

good stuff

fix that diet man.

I just spent an hour and a half cooking up 8 chicken breasts, 2kgs of steak, and steaming 8 cups of broccoli.

Hard to eat crap food when my fridge is filled top to bottom with steak/eggs/chicken/tuna/cottage cheese/vegetables/fruit.

START PREPARING FOOD!:cuss:

 

[jocca]

yeah I know man. Have nowhere near the time at the moment though, Uni's way to hectic at the moment. Cant wait for exams to be over so I can get back into the physical aspect of my health

 

[jocca]

Finally free of uni exams and ready to attack the physical aspect of my health again

monday:

cardio

2.5k run

abs:
three 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)
and to finish 100 bicycle situps

hamstring stretches 10 mins per leg

meal one: wheatbix, toast, milo

meal two: two salad breadrolls with ham, lettuce, tomato, avocado, beatroot

meal three: steak and heaps of veggies

 

[jocca]

Wednesday:

cardio:
4.5 k run

abs:
200 bicycle situps



hamstring stretches 10 mins per leg

 

[Neubie]

you're heaapps siickk ayyyy

haha, seriously though, nice job keep it up man!

 

[jocca]

Thursday:

3x8 74 kgs bench
4x21 75kg lat pulldowns
4x20 dips
dumbell curls 3x5 15 kgs
3x4 90 kgs bench
3x10 single arm bentover rows 32kgs
100 bicycle situps

hamstring stretches 2x10 mins per leg

cardio:
tennis for 3 hours

 

[jocca]

Saturday:

Gym:

4x6 17kg chest flys
4x21 75 kg latpulldowns
3x20 dips
4x7 75 kg bench
3x5 17kg arnold curls
3x8 chinups

Sunday:

cardio:

3x 2mins boxing
3x 2mins bike
3x 2mins skipping
3x10 burpees

abs
100 bicycle situps

monday:

cardio

4.5k run

abs:
three 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)
and to finish 100 bicycle situps

hamstring stretches 10 mins per leg

 

[jocca]

Tuesday:

2x8 65 kgs bench
4x21 75kg lat pulldowns
3x20 dips
3x5 65kgs squats
dumbell curls 3x5 15 kgs
chinups 3x7
4x5 90 kgs bench
3x10 single arm rows 32kgs
chest flys 4x6 17kg dumbells per arm
150 bicycle situps
100 normal situps


hamstring stretches 2x10 mins per leg


meal one: toast with wheetbix
meal two: tunna
meal three: 2 cheese, ham, lettuce, tomato, beetroot, carrot breadrolls
meal four: shake
meal five: corned beef and veggies

 

[jocca]

abs:
three 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)
100 bicycle situps
50 normal situps

hamstring stretches 10 mins per leg

Cardio:

3.5k run

meal one: toast and milo
meal two: two bread rolls with , carrot, beetroot, ham, cheese, lettuce, tomato
meal three: corned beef with heaps of veggies

 

[jocca]

Thursday

gym

2x8 65 kgs bench
4x21 75kg lat pulldowns
3x20 dips
dumbell curls 3x5 15 kgs
chinups 3x7
4x5 90 kgs bench
3x10 single arm rows 32kgs
chest flys 4x6 17kg dumbells per arm

 

[jocca]

Just thought I should add a final post here as im not going to be continuing this log anymore.

I've just recently completed writting a four month program which I feel will help me to achieve my goals at a far more efficient rate.

said program contains gym routines shoulder press, leg press, lat pulldowns, squats , bench , deadifts, curls, chinups, open chest flys, peck deck, single arm rows, double arm rows, 21's, arnold press, dips.

It also contains stretches, cardio (bike sessions, boxersize, runs, sprint sessions, swim sessions) ab sessions( scizzor situps, normal situps, twister situps, leg raises weighted and nonweighted, bycicle and a program called shaolin abs) as well as a rigorous diet program for the entire 16 weeks.

so thanks all for the help peace out

Jocca

 

[jocca]

Just thought I'd add a post here again. Cant believe how much I've improved.

New records and sets are as follows

Bench 4x6 125kgs
squats 4x5 125 kgs
deads 4x 5 100kgs
pullups (underhand full extension) 6x30
chinups( overhand full extension) 5x15
single arm rows 5x15 40kgs
double arm rows 5 x 15 60kgs
calf raises 5x 20 105 kgs
arnold press 6x15 17kgs
dips 10x 35
lat pull downs 6x45 75kgs
peck deck 7x 10 75 kgs
curls 6x20 17kgs
standing flys 8x20 12kgs
open chest flys 7x15 17kgs
tricep press 7x15 20kgs
Situps 1167
pushups 167
3 k time: 11:20
100 time: 11.27
200 time: 22.7
400 time: 49.47
800 time: 2mins 7 secs
burpees 100 in 10 min 5

Current weight - 84 kgs
height - 6 ft exact