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johnboy74

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About johnboy74

  • Birthday 10/25/1974

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  1. Thursday 5th May - Chest, Arms and the dreaded Abs Routine up the sh*tter this week, driving to Bournemouth for the weekend so went gym tonight... Running Treadmill - Warm up the body 1 mile / 6:55 mins / 154 cals -- Felt tough Bench press - 3 sets bar/20reps 90kg/11reps 90kg/10reps 90kg/9reps Barbell incline press - 3 sets 60kg/20reps 80kg/7reps 80kg/7reps Low cable crossovers - 3 sets 20kg/20reps 25kg/18reps 30kg/13reps Barbell curls - 3 sets 60kg/20reps 70kg/9reps 80kg/4reps -- last set was heavy Dumbell preacher curls - 3 sets 30kg/15reps 30kg/13reps 30kg/12reps Reverse barbell curls - 3 sets 35kg/20reps 35kg/17reps 35kg/16reps Cable kneeling crunches - 3 sets 100kg/26reps 100kg/23reps 100kg/21reps Dumbell side bend - 3 sets 30kg/30reps 30kg/28reps 30kg/26reps Leg Raises - 2 sets 50 50 To finish off 5 minutes in hydropool 15 minutes in sauna
  2. haha last time I checked killing wasn't vegan Looks like Barcelona vs Manchester Utd in champions league final!!!
  3. Monday 2nd May - shoulders & Legs Short session today, bank holidays are really messing me up with early closing... no squats or calf raises as shoulders red raw... Over the last few months I've noticed a girl around the gym who is painfully thin. Every time I see her I just have the urge to go upto her and say something to her, but I wouldn't know what to say to her. I can totally empathise with her, she spends hours doing various cardio workouts and usually still there right up to the gym closing. It's painful to watch her getting thinner and thinner... this girl needs help... Running treadmill 1 mile / 6:39 mins / 155 cals Military press - 3 sets 60kg/16reps 70kg/11reps 80kg/5reps -- wow, really sucked at these, afternoon sessions tend not to agree with me! Barbell behind head press - 2 sets 55kg/15reps 60kg/11reps Dumbell lateral raise - 2 arm - 3 sets 20kg/18reps 22.5kg/12reps 25kg/18reps -- much tougher than single arms I usually do Machine rear delts - 3 sets 55kg/20reps 60kg/16reps 65kg/10reps Cable upright rows - 3 sets 82.5kg/20reps 90kg/16reps 97.5kg/12reps Leg extensions - 3 sets 75kg/20reps 82.5kg/16reps 90kg/13reps -- Did these instead of squats as shoulders all sun burn't Reverse leg curls - 3 sets 60kg/20reps 67.5kg/16reps 75kg/9reps To Finish off 5 mins hydropool 10 mins in Sauna
  4. Sunday 1st May - Chest and the dreaded Abs Decided to pop in gym for a quick little session, don't know why I bothered, sunburn was hurting on bench and was exhausted.. Running Treadmill - Warm up the body 1 mile / 6:43 mins / 154 cals Bench press - 3 sets bar/20reps 90kg/10reps 90kg/9reps 90kg/8reps Barbell decline press - 3 sets 90kg/9reps 90kg/8reps 90kg/7reps Pec dec - 3 sets 65kg/20reps 70kg/14reps 75kg/10reps Cable kneeling crunches - 3 sets 90kg/30reps 97.5kg/25reps 105kg/17reps Dumbell side bend - 3 sets 30kg/30reps 30kg/25reps 30kg/22reps To finish off 15 minutes in sauna
  5. Friday 29th April / Saturday 30th April - Fun, fun, fun Trip to Clywds, fantastic weather, stayed at camp site just outside Ruthin... Mountain biking on the Friday, my mountain bike decided to be a complete tw*t and gears wouldn't shift so walking it was up and around Moel Famau Saturday... Sun burn't now http://www.johnwoodward.info/misc/clywds_april11/1.jpg http://www.johnwoodward.info/misc/clywds_april11/2.jpg http://www.johnwoodward.info/misc/clywds_april11/2b.jpg http://www.johnwoodward.info/misc/clywds_april11/3.jpg http://www.johnwoodward.info/misc/clywds_april11/4.jpg http://www.johnwoodward.info/misc/clywds_april11/5.jpg http://www.johnwoodward.info/misc/clywds_april11/6.jpg http://www.johnwoodward.info/misc/clywds_april11/8.jpg http://www.johnwoodward.info/misc/clywds_april11/9.jpg http://www.johnwoodward.info/misc/clywds_april11/10.jpg http://www.johnwoodward.info/misc/clywds_april11/11.jpg http://www.johnwoodward.info/misc/clywds_april11/12.jpg http://www.johnwoodward.info/misc/clywds_april11/13.jpg http://www.johnwoodward.info/misc/clywds_april11/14.jpg
  6. Funny I was thinking the opposite, 20 seconds off my best 6 months ago
  7. Thursday 28th April - Back, Hips & Triceps Running late for gym, bit pissed, routine is fooked at the minute, didn't have time for deads today grrr Running treadmill - warm up the body 1 mile / 6:45mins / 155 Cals Cable lat pulldown - 3 sets 75kg/20reps 82.5kg/15reps 90kg/9reps Cable rear lat pulldown - 3 sets 75kg/20reps 82.5kg/13reps 90kg/9reps Machine barbell rows - 3 sets 90kg/20reps 97.5kg/17reps 105kg/14reps Machine pull overs - 3 sets 97.5kg/20reps 105kg/15reps 112.5kg/11reps Barbell shrugs - 3 sets 120kg/20reps 140kg/15reps 160kg/9reps Cable tricep extensions - 3 sets 35kg/20reps 40kg/14reps 45kg/10reps -- triceps felt tired and weak today Dumbell tricep extensions - 2 sets 20kg/13reps 20kg/11reps Swimming - Warm down 10 lengths To Finish 5 Minds Hydropool 10 mins in Sauna
  8. Wednesday 27th April - shoulders & Legs Whirlwind visit to the gym, quick in and out, peak time, so I can watch Real Madrid vs Barcelona Running treadmill 1 mile / 6:58 mins / 155 cals -- WTF I just didn't have he lungs for running today Machine shoulder press - 3 sets 105kg/19reps 112.5kg/14reps 120kg/10eps Barbell behind head press - 2 sets 60kg/13reps 60kg/10reps -- wanted to do 55 then 60 but bars we're scarce Machine rear delts - 3 sets 50kg/20reps 55kg/18reps 60kg/14reps Cable upright rows - 3 sets 82.5kg/20reps 90kg/16reps 97.5kg/12reps Leg Extensions - 3 sets 75kg/19reps 82.5kg/14reps 90kg/11reps -- Couldn't get on a squat stand Reverse leg curls - 3 sets 67.5kg/17reps 75kg/10reps Not my full routine but better than nothing I suppose.. a few beers and a good game I hope
  9. Thanks lobby, much better now!
  10. Tuesday 26th April - feel good factor Too rough to go gym yesterday and today, bit pissed with myself, no pattern to my lifting at the minute, really disjointed. Decided to do a little tonight at home with old set of dumb bells to ease my mind... Lateral Raises 3 sets with 18kg dumbells Rear Lateral Raises 3 sets with 18kg dumbells Dumbell Curls 3 sets with 18kg dumbells Abdominal Crunches 90 Push Ups 60
  11. Sunday 24th April - Chest, Arms and the dreaded Abs This is Fridays session on Sunday, come down with a cold Friday, Saturday, still not 100% but quite happy considering.... Got an evening with Carl Cox in Liverpool City Centre so man flu will have to go fook off... Fololwing in order of sequence. Running Treadmill - Warm up the body 1 mile / 6:49 mins / 154 cals Bench press - 3 sets bar/20reps 100kg/7reps 90kg/10reps 90kg/9reps Barbell incline press - 3 sets 80kg/8reps 80kg/7reps 80kg/6reps Pec dec - 3 sets 65kg/20reps 70kg/14reps 75kg/10reps Low cable crossovers - 3 sets 20kg/20reps 25kg/18reps 30kg/13reps Ezbar curls - 3 sets 60kg/18reps 65kg/13reps 70kg/9reps Dumbell preacher curls - 3 sets 30kg/13reps 30kg/12reps 30kg/11reps Reverse ezbar curls - 3 sets 35kg/18reps 35kg/16reps 35kg/14reps -- wide grip targeting the forearms Cable kneeling crunches - 3 sets 90kg/30reps 97.5kg/25reps 105kg/17reps Dumbell side bend - 3 sets 27.5kg/30reps 27.5kg/30reps 27.5kg/30reps -- going lighter on these, 35kg seems to hurt back a little Leg Raises - 2 sets 50 50 To finish off 5 minutes in hydropool 15 minutes in sauna
  12. Thursday 21st April - feel good factor 30 minute run on the beach after work... Quite amusing this run, decided to read two chapters of Sylvia Plaths "Bell Jar" with the sound of crashing waves as ambient noise. Went to the public toilets before my run, sun shining, people everywhere, nice evening. There was two cars by the toilet with 6 teenage girls in and around the cars. Two of the girls we're staring at me as I approached the toilet. When I come out the toilet, all 6 girls were watching me, which was weird as fuck. I put it down to the army shorts and tight GASP muscle vest I was wearing. I jogged past their cars and they proceeded to beep their car horns, thought it would stop after a couple of beeps. I must have been 2/300 metres away and they we're still beeping, with people looking over to them. Very weird and embarrassing experience...
  13. Wednesday 20th April - Back, Hips & Triceps Running treadmill - warm up the body -- Legs sore from squats Monday so sidestepped treadmill Cable lat pulldown - 3 sets 75kg/20reps 82.5kg/13reps 90kg/8reps Cable rear lat pulldown - 3 sets 75kg/20reps 82.5kg/11reps 90kg/8reps Machine barbell rows - 3 sets 90kg/20reps 97.5kg/15reps 105kg/13reps High Cable seated pull - 3 sets 75kg/20reps 82.5kg/15reps 90kg/11reps Barbell shrugs - 3 sets 120kg/20reps 140kg/14reps 160kg/8reps Deadlifts - 2 sets 120kg/13reps 140kg/8reps -- Couldn't be arsed with deads tonight Seated tricep extensions - 3 sets 45kg/19reps 50kg/11reps 50kg/10reps -- felt weak on these, didnt go up on last set Dumbell tricep extensions - 2 sets 17.5kg/18reps 17.5kg/14reps Walking treadmill - Bring legs back to life 10 mins walking uphill -- decided to try and loosen legs up, walking like an old man To Finish 5 Minds Hydropool 10 mins in Sauna
  14. Nice to see some deads in your regime mary! Does deads fit into a crossfit plan?
  15. Tuesday 19th April - feel good factor 30 minute run on the beach after work, baywatch style, sun setting, living the dream! http://www.youtube.com/watch?v=IuYrRebvFHc
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