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johnboy74

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Posts posted by johnboy74

  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. Gorgeous pictures. I would kill for your countryside. No, really, I would kill someone if it meant I could live in Europe.

     

    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. 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

  7. 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

  8. 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

  9. 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

  10. 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...

  11. 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

  12. 9 days since free weights? What gives?

     

    Been tired in evenings to log, not sleeping well

     

    To divert from my laziness... What was with Chelsea! They looked abit lacklustre against Man Utd in second leg of champions league!

     

    Just trying to do my part to help motivation

     

    Chelsea is doing terrible lately. Most of their shots on goal are sloppy as hell. Even against West Brom where they won 3-1, they still had goal shots that were a mile to the right or left of the frickin net

     

    Thanks bud, we all need a nudge to get going!

     

    Yeh, chelsea don't look right, must be alot of behind scene issues, manager's job on line, torres not playing well... confidence has a massive impact on football teams and players and I think chelseas has taken a dive

  13. Monday 18th April - shoulders & Legs

     

    Running treadmill

    1 mile / 6:34 mins / 155 cals

    -- Felt too easy, treadmill must be faulty

     

    Military press - 3 sets

    60kg/20reps 70kg/11reps 80kg/6reps

     

    Barbell behind head press - 2 sets

    55kg/15reps 60kg/10reps

    -- Really down on these

     

    Dumbell lateral raise - 2 arm - 3 sets

    20kg/17reps 20kg/15reps 20kg/14reps

    -- Not done two arms for an age

     

    Machine rear delts - 3 sets

    45kg/20reps 50kg/20reps 55kg/16reps

    -- Get a nice pump off this machine, weight too light though

     

    Cable upright rows - 3 sets

    82.5kg/20reps 90kg/14reps 97.5kg/11reps

    -- Machine again, but felt good, nice burn

     

    Squats - 3 sets

    100kg/18reps 120kg/12reps 140kg/7reps

    -- Getting back into squats again, high reps we're lung busters

     

    Reverse leg curls - 3 sets

    60kg/20reps 67.5kg/16reps 75kg/9reps

     

    Calf raise - 3 sets

    210kg/19reps 225kg/13reps 240kg/11reps

    -- down on these, but felt comfortable today, just wish it didn't shred my shoulders

     

    Swimming

    10 lengths

    -- too tired to do more

     

    To Finish off

    5 mins hydropool

    10 mins in Sauna

  14. Saturday 16th April - Chest, Arms and the dreaded Abs

     

    Little session with my bro before going to my nans 80th birthday party...

     

    Weights

    12 sets targeting chest

    3 sets targeting delts

     

    Swimming

    20 lengths

     

    To finish off

    5 minutes in hydropool

    10 minutes in sauna

  15. Friday 15th April - Chest, Arms and the dreaded Abs

     

    Running treadmill - Warmup/Cardio

    1 mile / 6:40 mins / 155 cals

     

    Weights

    Freestyle lifting, 24 sets over over 8 exercises...

    -- Highlight- Barbell curls 60kg/18reps for a good pump on the olde guns

     

    To finish off

    5 minutes in hydropool

    10 minutes in sauna

  16. Thursday 14th April - Back & Triceps

     

    Delayed Session from Wednesday as watched the Tottenham game against Real Madrid, wish I hadn't...

     

    Running treadmill

    1 mile / 6:40 mins / 155 cals

     

    Freestyle Mode

    24 sets in total targeting Back & Triceps, plus Deads

    -- Getitng back into deads, 120kg/13reps was surprisingly difficult, did 140 and 180

     

    Swimming

    12 lengths

     

    To Finish off

    5 mins hydropool

    10 mins in Sauna

  17. 9 days since free weights? What gives?

     

    Been tired in evenings to log, not sleeping well

     

    To divert from my laziness... What was with Chelsea! They looked abit lacklustre against Man Utd in second leg of champions league!

  18. Been a bad boy and got wasted Saturday night, taken two days to recover in the fetal position...

     

    Friday 8th April - Chest, Arms and the dreaded Abs

     

    Was still tired from thursdays session.. didn't do as much as hard as I wanted

     

    Weights

    Freestyle lifting, 24 sets over over 8 exercises...

    -- Highlight- Barbell curls 70kg/9reps

     

    To finish off

    5 minutes in hydropool

    10 minutes in sauna

     

     

    Saturday 9th April - Chest, Arms and the dreaded Abs

     

    Little more on saturday with my bro to make up for dismal performance on Friday...

     

    Weights

    Freestyle lifting, 12 sets over over 4 exercises...

    -- Highlight - Bench 100kg/6reps

     

    Swimming

    14 lengths

     

    To finish off

    5 minutes in hydropool

    10 minutes in sauna

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