Janikvond's 2014 Autumn Competition Journal

Discussion in 'Archived' started by JANIKvonD, Sep 7, 2014.

  1. doink

    doink PhD in Bro Science

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    Fixed
     
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  2. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Training Log:
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    Any training today J?
     
  3. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    trained yesterday mate...shoulder & wrist giving me jip tho so took it easy
     
  4. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    sesh went like-

    quad extension-
    2sets x 12
    5sets x failure (10sec rest between sets)

    CGBP- 6" gap
    bar x 25
    bar x 25
    60kg x 20
    80kg x 12 sore on wrist & shoulder...so didn't go higher
    60kg x 20odd

    superset with EZ curls-
    35kg x 15
    45kg x 12
    55kg x 10
    35kg x failure

    incline DB skulls-
    14kg each hand x 12
    18kg x 12
    18kg x 12
    22kg x 10 >6kg x failure (single arm)

    DB hammers-
    16kg each hand x 12
    18kg x 12
    22kg x 10
    26kg x 10
    30kg x 8

    hack squat (feet together)
    5sets x 20-failure

    dips-
    BW x failure (20odd)
    BW x failure
    BW x failure

    superset with machine preachers-
    3sets x 20-failure

    done. decent pump. arms are deffo getting better (pain wise I mean)...another few weeks nursing them & ill be back 100% I reckon.
     
  5. Ash1981

    Ash1981 Gym Rat Top Contributor

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    So is that almost a bit of everything? What took your fancy?
     
  6. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    arms & quads mate. new routine & diet starts today so was getting bits done so my week falls into place well

    mon- chest & delts
    wed- back & traps
    fri- arms
    sun- legs

    after a long think & a talk with behind the scenes, im gonna grow while keeping bf in check....recomp instead of yo-yoing back & forth
     
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  7. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Who's behind the scenes?
     
  8. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    no-one on the forums mate
     
  9. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Cool man
     
  10. Fatbrah

    Fatbrah TMuscle Fatministrator Top Contributor

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    his imaginery important bb friend:busted:
     
  11. Ash1981

    Ash1981 Gym Rat Top Contributor

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    Oh shit
     
  12. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    all my imaginery friends female
     
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  13. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    dafuq you slavering about today anyway? ya hench yet?
     
  14. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    mawnin, feeling tired as fuck the past couple days....eyes are rolling by lunch time. sleeps been solid too! must just be the hibernation instincts kicking in. back up to 16.6 stone today...looking fuller & more vascular...7weeks into cycle now so magic's happening now. got 6weeks left. happy days.

    todays game plan..
    -1x white choc pancake :D
    -100g oats, honey, 30g protein blend, 4 whole eggs
    -250g chicken, 200g sweet spud, 1/2 avocado, veg
    -175g steak, 200g sweet spud, veg
    -100g oats, 60g whey
    -10iu slin pre wo
    -train back & traps. bcaa & carbs etc inta
    -100g cereal, 300ml almond milk, 70g whey
    -350g white spud, 300g white fish
    -40g casein, 20g almond butter

    also trained chest & delts on Monday-

    Incline smith-
    60kg x 15
    90kg x 15
    120kg x 12
    80kg x 20

    Cable flys-
    5sets x failure (10sec rest between sets)

    Up rite EZ row-
    35kg x 20
    55kg x 10
    75kg x 8 + partials
    35kg x failure

    Rear delt flys (cables)-
    2sets x failure

    Hammer chest press-
    6sets upto stack x 6, quadruple dropset to failure

    Side laterals (cable)-
    3sets x 12

    Hammer shoulder press-
    2sets x failure

    Cable cross overs-
    3sets x 15ish

    6way delt raise-
    1set x failure

    3sets crunches x failure

    1set push-ups x failure
     
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  15. JANIKvonD

    JANIKvonD JandirTheJandirHandler Top Contributor

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    soo...been a decent week training & diet wise, moods fantastic for a change lol. heads in a really good place & the cooler weather/dark nights are really helping my sleep.

    bodys in bits today...everything fuckin hurts...event the shit I haven't trained yet lol

    bach sesh went like..

    underhand pulldowns-
    4sets upto 250lb x 8

    meadows row-
    3sets upto 65kg x 10

    rear delt flys (face down on an incline bench)-
    4sets x 12-15

    hammer pulldowns-
    7sets x failure (10sec rest between sets)

    trap bar shrugs-
    2sets x failure

    very wide grip machine rows-
    2sets x failure

    shrugs on the standing calf raise machine-
    3sets x 15ish
    done. was gonna hit abs too but had ZERO left in the tank. home for bake off & sons [​IMG]