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Boards => Journals => Topic started by: Jon on April 20, 2016, 03:31:19 PM



Title: Jon's Journal
Post by: Jon on April 20, 2016, 03:31:19 PM
About time I started something here.  :)

Let's gain some muscles.

Off to do legs. Squats, extensions, leg curls, some standing calf, and a bit of ab work and light CV to finish. Nice and simple for today.


Title: Re: Jon's Journal
Post by: Toby on April 20, 2016, 03:57:39 PM
Blimey, the Master is handing out lessons to the masses  ;D

Subscribed


Title: Re: Jon's Journal
Post by: K_Dogs on April 20, 2016, 04:51:33 PM
Looking forward to this!


Title: Re: Jon's Journal
Post by: SCOTTGALTON on April 20, 2016, 05:22:16 PM
Great to see you journaling Jon. Will be very good to see how you go about things. Mind you I have read your book several times  ;)


Title: Re: Jon's Journal
Post by: ben-howard on April 20, 2016, 05:27:48 PM
Finally! Been waiting a decade for this, let's see how it's done!  8)


Title: Re: Jon's Journal
Post by: Jon on April 20, 2016, 09:22:02 PM
Thanks guys, and sorry it took so long - lol!

So, I've been battling for many months now trying to regain some kind of happy work/life balance as I do silly hours at my job(s), and due to this struggle, training has bobbed along ok, but now I've kind of resigned myself to the fact it's unlikely I'll ever recapture the ideal lifestyle balance I had a decade ago when I was competing. My life has moved on and is more complex now. It's not going to get better!

So kind of accepted that training needs to be forced to fit in with this, and want to make a concerted effort in the gym again. No big plans, just doing it for me right now. It's very motivating that some of you have already shown an interest in this. I hope I can live up to expectations, although I fear my very simple and straightforward approach might not make as exciting reading as you think!

Anyway, today's workout:

Thick bar squats, warmups then 12 x 120 kg, 12 x 130 kg
Leg extensions 12 x 200 lbs, 12 x 200 lbs
Seated leg curl 12 x 110 lls, 12 x 110 lbs
Triset of unilateral standing calf raises, 45 x BW + 25 kg
Hanging leg raises 2 x 20 reps
5 mins bike, 50 cals burned

Apologies for the mixed units, I still train at home and my Cybex kit is from the US and the stacks are all in pounds. My free weights are in kilos, so it's all a bit mix and match.


Title: Re: Jon's Journal
Post by: Maveric Matt on April 21, 2016, 09:48:52 AM
Great to see this Jon! And I think I can hear Rocky music in the back ground............... ;D 8)


Title: Re: Jon's Journal
Post by: Nic on April 21, 2016, 12:02:19 PM
Great to see this journal!


Title: Re: Jon's Journal
Post by: SCOTTGALTON on April 21, 2016, 01:14:20 PM
Whats the diet looking at the moment Jon?


Title: Re: Jon's Journal
Post by: SuperplexSteve on April 21, 2016, 01:16:59 PM
I'm looking forward to reading this journal Jon.  A good chance to learn from one of the best! And to see how you fit your training around work.


Title: Re: Jon's Journal
Post by: Jon on April 21, 2016, 06:29:46 PM
Thanks guys, appreciate the comments - it's all very motivating. Hope I can deliver a few helpful nuggets of info along the way.  :)

Quote
Great to see this Jon! And I think I can hear Rocky music in the back ground............... Grin Cool

Haha, thanks Matt, well early days but it does feel nice to be on a road to something, even if it's not particularly going anywhere at the moment, lol!

Quote
Whats the diet looking at the moment Jon?

Scott, it's 6 meals a day, 200g of protein, about 70g fats and maybe 400g carbs. About 3000 cals? I eat pretty clean, protein mainly from chicken, fish, whey, some eggs too. Carbs from oats, rice, fruit, veg. Usual stuff. I supplement with Udo's quite a bit too.

Bodyweight is 80kg on the nose. I'm comfortable at this weight so looking to maintain it for now, build more muscle and strip some fat off. That's the plan anyway.

Today was upperbody. A longer session than legs but I pair up many exercises and train using alternate sets to reduce rest times.

Lat pulldowns 12 x 230 lbs, 8 x 270 lbs
Flat DB bench press 10 x 40 kg, 8 x 40 kg
Tricep pushdowns 12 x 150 lbs, 8 x 170 lbs

DB bent over row 10 x 45 kg, 10 x 45 kg
Seated DB shoulder press 10 x 30 kg, 8 x 30 kg

Seated DB curl 10 x 20 kg (regular), 8 x 20 kg (hammer)
Seated DB lateral raise 12 x 10 kg, 12 x 10 kg

DB shrug 12 x 45 kg, 12 x 45 kg
EZ bar pullover 15 x 40 kg, 8 x 50 kg

No CV today

Post workout: whey, banana, 5g creatine, splash of Udo's.

Day off tomorrow then back on legs for workout B.
  


Title: Re: Jon's Journal
Post by: Toby on April 21, 2016, 09:09:27 PM
Hi Jon. What was peak contest weight for you? Any idea on bodyfat percent if you had to take a guess?

How to you pair up the exercises? Is it the way they are written, the grouped ones being ones done in a superset?  Eg Db bent over row into seated db press? Or db bent over row, short rest, db press?


Title: Re: Jon's Journal
Post by: Jon on April 21, 2016, 10:04:03 PM
Hi Toby, my best look was probably around 76-77kg which was the kind of weight I took to the 2006 worlds. I've competed a bit lighter than this but been flat, and also competed heavier and been a bit off. Guess at it's lowest my bodyfat would have been about 5-6%, but never had it very accurately measured and was always done with calipers. Right now I'm a bit down on size, and holding maybe 12% (ish) bodyfat, give or take.

Yes, I pair up the exercises as written. The first block is actually a tri-set, and the others are super-sets. So for example I would perform a set of bent over rows, then move straight onto shoulder presses. Take a rest, then repeat. I compress the workout time this way and increase intensity.

Some exercises are done straight, like squats and deads. I like to push these really hard and as a result they take a lot out of me, so I dont fancy supersetting those, and usually just sit down for a couple of minutes, catch some water and get my breath back before set 2. As mentioned above I seldom do any more than 2 work sets for anything but I do take each one fully to failure.


Title: Re: Jon's Journal
Post by: Damon Eaton on April 22, 2016, 04:36:59 AM
Glad I still be lingering like a bad smell because Im interested in this.

Is your split upper/lower atm then?

What major changes are there between workout A and B with the legs?

Hope all is well. 🙂👍🏻


Title: Re: Jon's Journal
Post by: SuperSi on April 22, 2016, 10:06:56 AM
Finally! Been waiting a decade for this, let's see how it's done!  8)

Ha ha, this!  ;D

Great to see you've started a Journal, Jon. The site is complete.

Where do you think you're at strength wise, relative to your peak? Or, is that not such a concern anymore?


Title: Re: Jon's Journal
Post by: felix on April 22, 2016, 08:48:48 PM
Great to see you starting a journal Jon I look forward to following it.


Title: Re: Jon's Journal
Post by: Jon on April 22, 2016, 11:27:22 PM
Thanks Felix, got some catching up to do to compete with yours and some of the other monster size journals on here, but will do my best to add stuff when I can.  :)

Quote
Is your split upper/lower atm then?

What major changes are there between workout A and B with the legs?

Hope all is well.

Hi Damon, keeping pretty well thanks, and nice to be back on the saddle with training. Hope your training is going well? Yes, it's an upper/lower split, tomorrow's 'B' leg workout will be very simple, just leg presses and stiff leg deads with some toe presses for calves and a bit of ab work and CV to finish. But I'll be pushing it hard and will report back on how it goes with reps, poundages etc. Looking forward to it.

Quote
Great to see you've started a Journal, Jon. The site is complete.

Where do you think you're at strength wise, relative to your peak? Or, is that not such a concern anymore?

Cheers Si. ;)

I'm definitely down in strength, some exercises more than others strangely. Generally my pressing is poor compared to where it has been, both on chest and shoulders, so I need to work on that. Leg strength is still pretty good and usually responds quickly when I get back into training. I'm not too fussed about beating previous PB's now, although it'd be nice to get back up to roughly similar poundages. Hopefully over the next few weeks and months things will creep up again, but I'm in no rush and happy to take my time and enjoy the process and more importantly avoid injuries.


Title: Re: Jon's Journal
Post by: Jon on April 23, 2016, 02:27:50 PM
Today's session:

Leg press, 15 x 240kg (wide stance), 8 x 290kg (wide), 10 x 300kg (close)
Toe press, 15 x 200kg, 10 x 240kg, 10 x 240kg
Stiff leg deads, 15 x 120kg, 10 x 140kg, 6 x 160kg
Leg raises, 20 x BW, 10 x 10kg DB, 12 x 6kg DB
5 mins bike, 50 cals

Felt good today so went for an extra work set.

Bodyweight 80.5kg, started using creatine a few days ago so probably some water weight creeping on there.


Title: Re: Jon's Journal
Post by: ben-howard on April 25, 2016, 05:39:46 AM
Impressive weight used there Jon, do you ever perform regular deadlifts? Or just the stiff leg variety? Do you find your upper back work + stiff leg deadlift give your posterior chain everything they need therefore not missing out on not regular deadlifts?


Title: Re: Jon's Journal
Post by: Jon on April 25, 2016, 09:02:19 AM
Thanks Ben.

I dont usually bother with regular deads as the weight used on stiff-leg is enough to give my lower back a good workout, and I'm definitely feeling it today as it's very sore from the session the other day (painfully so!) It's an abbreviated programme but hopefully enough variety to hit the whole posterior chain.

Birthday today so will try and squeeze in a 'celebration' workout.


Title: Re: Jon's Journal
Post by: ben-howard on April 25, 2016, 09:11:23 AM
Interesting, as my regular deads are generally only 10-20k heavier than stiff leg, but can hit them more reguary than normal deads

Have a good birthday mate, just an idea, I did 26 sets of squats for my 26th birthday last year, could use the same concept?  ;)


Title: Re: Jon's Journal
Post by: SCOTTGALTON on April 25, 2016, 09:14:19 AM
Happy Birthday Jon

Nice bit of weight being shifted there. Do you still do the deads with the ez bar like your dvd?


Title: Re: Jon's Journal
Post by: Jon on April 25, 2016, 09:35:19 AM
Quote
Have a good birthday mate, just an idea, I did 26 sets of squats for my 26th birthday last year, could use the same concept?

Cheers Ben, that's an interesting concept, although I'd have a few more sets to complete than you!! (41 to be exact  :-\)

Quote
Happy Birthday Jon

Nice bit of weight being shifted there. Do you still do the deads with the ez bar like your dvd?

Hey, thanks Scott. These days I use the regular Olympic bar for deads. I do like the slightly angled grip on the EZ bar, it does feel comfortable (in the same way I like using a trap bar when I have access to one), although the longer bar seems better balanced with heavier weight and doesn't rock around so much. Ultimately, I'm also limited to what an EZ bar can hold, which is 160kg on mine (3 x 25kg per side + bar).

I noticed some decent poundage on your deadlifting recently too :)


Title: Re: Jon's Journal
Post by: Maveric Matt on April 25, 2016, 09:50:55 AM
Happy Birthday Mr. H!
Funny you mention SLDL as I've just started to bring them back in.  A favourite for hitting the hams?


Title: Re: Jon's Journal
Post by: Jon on April 25, 2016, 06:37:13 PM
Thanks Matt.  :)

Yes, SLDLs are very effective on the hams, if done to a good depth with an arch in the back. Definitely one of my favourites.

Another upperbody session today, slightly better than last week but still feeling a bit wiped out from the previous leg workout.

Lat pulldowns 15 x 250 lbs, 10 x 290 lbs
Flat DB bench press 12 x 38 kg, 7 x 42 kg, 8 x 38kg
Tricep pushdowns 15 x 150 lbs, 10 x 170 lbs

DB bent over row 15 x 45 kg, 12 x 45 kg
Seated DB shoulder press 10 x 30 kg, 8 x 30 kg

Seated DB curl 10 x 20 kg (regular), 10 x 20 kg (hammer)
Seated DB lateral raise 15 x 10 kg, 15 x 10 kg

DB shrug 15 x 45 kg, 15 x 45 kg
EZ bar pullover 15 x 40 kg, 10 x 50 kg

Stuck to just 2 sets today but reps were low on chest pressing so added a third.

Weight at 81kg today. Still loading with creatine so probably some extra water weight there.


Title: Re: Jon's Journal
Post by: Toby on April 26, 2016, 01:17:44 PM
Belated happy birthday.

Another tick on the SLDL, I have not done them with a BB for an awful long time. Gone with DB through laziness of not wanting to load up a bar but reading this has inspired me to do them. I much prefer BB and feel I personally get better form and stretch.

Do you work to failure or shy Jon? What would you calculate final rep exertion at for percentage? Are you done on final rep?


Title: Re: Jon's Journal
Post by: Jon on April 26, 2016, 07:26:17 PM
Cheers Toby. On the SLDL I go to failure, defined as the last rep I can do with good form. If I feel my back starting to round and cant recover it, I wont do the rep though, not worth risking a back injury. On squats and leg press I also go as close as possible to failure but err on the side of caution and occasionally may stop a rep short if I'm not confident I can drive the last one through, as failing would leave me in trouble.... insurance for training alone I guess. On all other exercises it's right to the end though, basically until the weight wont budge and starts coming back down, despite 100% effort. I dont do negatives or drop sets though, just straight sets taken to the limit.


Title: Re: Jon's Journal
Post by: SuperplexSteve on April 26, 2016, 10:57:09 PM
Happy birthday Jon, hope you had a good one.

Good to hear that you're a fan of the SLDL.  I definitely feel that my hams and glutes have improved significantly from doing them.



Title: Re: Jon's Journal
Post by: SCOTTGALTON on April 27, 2016, 09:51:47 AM
Cheers Toby. On the SLDL I go to failure, defined as the last rep I can do with good form. If I feel my back starting to round and cant recover it, I wont do the rep though, not worth risking a back injury. On squats and leg press I also go as close as possible to failure but err on the side of caution and occasionally may stop a rep short if I'm not confident I can drive the last one through, as failing would leave me in trouble.... insurance for training alone I guess. On all other exercises it's right to the end though, basically until the weight wont budge and starts coming back down, despite 100% effort. I dont do negatives or drop sets though, just straight sets taken to the limit.

Thats summed up how I train now I train solo. When I train with someone I take things a bit further.


Title: Re: Jon's Journal
Post by: Maveric Matt on April 27, 2016, 09:56:52 AM
Do you have intentional off periods with the Creatine Jon, or just when you run out?


Title: Re: Jon's Journal
Post by: Jon on April 27, 2016, 07:10:35 PM
Quote
Happy birthday Jon, hope you had a good one.

Good to hear that you're a fan of the SLDL.  I definitely feel that my hams and glutes have improved significantly from doing them.

Hey, thanks Steve.

Yes I've always done this exercise. I think you get a lot of 'bang for your buck' as they say. It hits so many bodyparts; glutes, hams and lower back especially.

Quote
Do you have intentional off periods with the Creatine Jon, or just when you run out?

I suppose do I have time off Matt, generally when I take short breaks from training. Happy to run it for a couple of months, then maybe a few weeks off?

Today was legs 'A':

Thick bar squats, 15 x 130kg, 12 x 140kg
Leg extensions, 15 x 200 lbs, 10 x 245 lbs
Seated leg curl, 15 x 110 lbs, 10 x 130 lbs
Unilateral standing calf raise, BW + 30kg x 15, 10, 10
Hanging leg raise, BW x 20, BW + 6kg x 12, 12
5 mins bike, 50 cals

Bodyweight holding steady at 81kg.

Nice large salmon steak for dinner!


Title: Re: Jon's Journal
Post by: Jon on April 28, 2016, 09:41:45 PM
Upperbody today. A couple of increases in weight/reps since the last session although I'm finding they're at the start of the workout when I'm strongest. The extra exertion it takes to break new ground at the beginning usually means by the time I'm mid way through the tank is half empty. Might think about re-ordering.

Lat pulldowns, 15 x 270 lbs, 8 x 290 lbs
Flat DB bench press, 12 x 38 kg, 10 x 38kg
Tricep pushdowns, 12 x 170 lbs, 10 x 170 lbs

DB bent over row, 15 x 45 kg, 12 x 45 kg
Seated DB shoulder press, 10 x 30 kg, 8 x 30 kg

Seated DB curl, 12 x 20 kg (regular), 10 x 20 kg (hammer)
Seated DB lateral raise, 15 x 10 kg, 15 x 10 kg

DB shrug, 15 x 45 kg, 15 x 45 kg
EZ bar pullover, 15 x 40 kg, 10 x 50 kg

Appetite has notably increased so allowing myself to eat more, but trying to keep it clean. Gone a full week without a cheat. What's wrong with me?  ;D


Title: Re: Jon's Journal
Post by: ben-howard on April 29, 2016, 05:28:40 AM
Some very strong jumps forward there Jon, have you thought about maybe doing an upper A and B like you do your lower session, which could add more variety and lower the volume slightly leavin the intensity high all the way through?



Title: Re: Jon's Journal
Post by: Jon on April 29, 2016, 11:52:25 AM
Thanks Ben. My pulldowns are progressing nicely, so too are the pushdowns on triceps. They're at the start of the workout when I'm fresh so I guess it makes sense they will improve first.

I do think something will need to change in a few weeks. I always find this with the upper/lower split. It's a great routine to begin with, perfect after a layoff, but then as you get stronger the volume in the upper session can become challenging. I see this too with some of the clients I work with, but not always.

The A/B type workouts could be a way forward. Or splitting upperbody in half, going for maybe a more conventional push/pull/legs type routine.


Title: Re: Jon's Journal
Post by: Damo NY on April 29, 2016, 02:29:19 PM
Hi Jon,

Happy belated birthday!

Sorry don't get chance to pop on here as much as I'd like to.

Would be great to hook up for a session sometime.  8)

Hope to see you back onstage again soon  ;)



Title: Re: Jon's Journal
Post by: Jon on April 30, 2016, 01:25:14 PM
Cheers Damian. I know you're very busy these days but still great to see you on the forum and thanks for posting up those recent vids on our new Video board.  :)

Definitely, we should arrange another training session soon.

Let's see if this body can still take the punishment, one step at a time but it's holding up so far!


Title: Re: Jon's Journal
Post by: Jon on April 30, 2016, 11:56:33 PM
Legs today:

Leg press, 15 x 240kg (wide stance), 10 x 290kg (wide), 11 x 305kg (close)
Toe press, 15 x 200kg, 10 x 240kg, 10 x 240kg
Stiff leg deads, 15 x 140kg
Leg raises, 25 x BW, 12 x 6kg DB
5 mins bike, 50 cals

A shorter session than last time, small increase on leg press and SLDL, although avoided doing a heavier second set there (on purpose). My back has felt a bit tight the last week, I think it needs more time to acclimatise to the weights again. Probably my own fault as I have been pushing the envelope a bit.

Some nice weather today so been outside grafting. Cant beat productive CV, burning calories and getting stuff done, win-win!


Title: Re: Jon's Journal
Post by: csaunders on May 01, 2016, 10:12:58 AM
Nice to see the 'master' with a journal, finally!

I'm hoping to pick up some tips, and it's already refreshing to see how abbreviated and straight forward your workouts are  8)


Title: Re: Jon's Journal
Post by: Jon on May 02, 2016, 08:49:54 PM
Hey Chris, thanks for the encouragement - some very impressive lifting on your journal by the way.  :)

I try to keep things simple and straightforward, much easier to focus when you only have a few sets to get through and not a mountain to climb each session.


Title: Re: Jon's Journal
Post by: Maveric Matt on May 03, 2016, 09:52:09 AM

Some nice weather today so been outside grafting. Cant beat productive CV, burning calories and getting stuff done, win-win!

AKA DIY cardio!  :D

Have you any old or new injuries at the moment?


Title: Re: Jon's Journal
Post by: Jon on May 03, 2016, 12:52:21 PM
Quote
AKA DIY cardio!

Is that the official forum term for it, haha! I do like my little building/renovation projects, I see it as my cardio 'secret weapon'.  ;D

Quote
Have you any old or new injuries at the moment?

Touch-wood no injuries at present Matt, which I'm very grateful for and really pleased about, and mindful it needs to stay that way too.

A couple of years back I had an annoying rotor cuff injury, just kept recurring. Affected a lot of upperbody movements. Every time it seemed to heal I'd snag it again, and this went on for well over a year, but so far it's holding up well. Got to be particularly careful doing dips now, no silly poundages, just bodyweight only or maybe a little extra weight.

My back seems to dislike huge poundages too these days, just wear and tear over the years, so I'm moving away from low-rep, super-heavy squats and deads.


Title: Re: Jon's Journal
Post by: Jon on May 10, 2016, 02:15:58 PM
Very busy last few days with work but got into the gym for some high 20 rep workouts and reduced poundage. Joints and back had been a bit sore this last week so my body thanked me for it too I think.


Title: Re: Jon's Journal
Post by: DDG on May 10, 2016, 06:08:10 PM
Very busy last few days with work but got into the gym for some high 20 rep workouts and reduced poundage. Joints and back had been a bit sore this last week so my body thanked me for it too I think.

High rep work has it's place for sure. I think you're right regarding injuries and the need to train judiciously to avoid any lasting or permanent damage, especially when a problem is recurring in nature. I never add weight to dips and enjoy doing them with bodyweight only. I find that if I've trained using weights first, dips are a satisfying second or third movement and therefore require no poundage in order to achieve 10-15 rep sets. These also provide a tremendous pump to the triceps.

Keep on!


Title: Re: Jon's Journal
Post by: Jon on May 18, 2016, 02:09:22 PM
Thanks Dean, definitely agree with doing dips later in the workout. I tend to favour them after I've thoroughly warmed up my chest, delts and tris, and bodyweight alone is usually enough resistance these days.

Was at Bodypower on Sunday and just wanted to extend thanks to the team at Savant for once again putting together a great stand and giving me the opportunity to help raise awareness of Udo's and their other range of great products. More and more people are already aware of the benefits of Udo's these days, so it makes our job a bit easier and the feedback we've had on the products from existing customers is excellent. It was good to catch up with some familiar faces, albeit briefly, including Ian Duckett, Simon and Matt from Bulkpowders, Tony Barnes and Charlene, Jason Barnett and the rest of the gang from Savant. I'm sure there are others too, and apologise if I've missed anyone.

I didn't get to see a huge amount of the show, being on the Udo's stand all day, but it did seem as big as ever with seemingly more companies represented than previously. Footfall was high although I was told Saturday was even busier with queues for 'fitness celebrities' extending right round the hall with over hour long waits in some instances! Had hoped to catch Kevin Levrone for a chat about his comeback to the Olympia this year and wish him luck but he proved to be a bit elusive on Sunday.  ;D


Title: Re: Jon's Journal
Post by: Jon on May 22, 2016, 10:36:40 PM
Good workout today. Another upper-body session. Nice pump and felt strong.

Looking forward to the UKDFBA USN Classic in a couple of weeks. Hopefully see a few of you guys there.  8)


Title: Re: Jon's Journal
Post by: Maveric Matt on May 23, 2016, 09:56:45 AM
Good to hear strength is still on the up  :)
Are you judging that show?


Title: Re: Jon's Journal
Post by: Jon on May 23, 2016, 11:15:32 AM
Hi Matt, yes I'm judging there.


Title: Re: Jon's Journal
Post by: Damo NY on May 23, 2016, 11:47:22 AM
See you there Jon. Will be good to catch up!


Title: Re: Jon's Journal
Post by: Nic on May 23, 2016, 11:48:34 AM
See you there :D


Title: Re: Jon's Journal
Post by: SCOTTGALTON on May 23, 2016, 01:20:56 PM
see you there Jon


Title: Re: Jon's Journal
Post by: Jon on May 23, 2016, 05:23:26 PM
Look forward to catching up guys.  8)

Legs today, limited with time today so quite a short session.

Started with leg press and worked up to 240kg. Lighter than normal but was experimenting with feet lower on the footplate and dropped the seat back further still (I normally have it in about the mid-incline position). Amazing how these small adjustments can make it so much harder. Completed a couple of 15 rep sets alternated with toe presses. Then moved onto extensions and seated leg curls for a few more sets.

Hanging leg raises to finish, 2 sets.


Title: Re: Jon's Journal
Post by: Maveric Matt on May 26, 2016, 12:32:59 PM
It's a good thing to do I think.  I did something very similar on the V squat machine, and my quads were ruined for the best part of a week!

Just realized that show next week is the same day as my cycle ride sportive - have to catch you again at the next one!


Title: Re: Jon's Journal
Post by: Jon on May 31, 2016, 12:29:53 PM
Yeah it definitely offers some variety to maxing out with PB's all the time, and you can still really attack the muscles.

Will be at some other events so catch you later in the year Matt.  :)

Had a couple of days away over the bank holiday so trained at a hotel gym. The kit was adequate but not great so just got on with the tools that were available. Cheated a bit and had a few beers in the evening, no real harm done, and back in the gym twice yesterday (AM and PM) for upper and lower. Bit of extra work to try and undo the damage.


Title: Re: Jon's Journal
Post by: Jon on June 06, 2016, 01:07:30 AM
Well, the UKDFBA USN classic was a great show and set the season off with a mighty big bang, really enjoyed it. Ran super smooth and the standard for a beginner's event was just phenomenal. Good to catch up with everyone on here and really pleased for my friend Helen Collins who bagged 3rd in bikini tall.

Got home at a reasonable time, still a bit of daylight left, so snuck into the gym for a cheeky leg session.

Leg presses, extensions, leg curls, and some calf work, with SLDL to finish.


Title: Re: Jon's Journal
Post by: Jon on June 10, 2016, 04:10:35 PM
Playing around with my training and completed a back and delts workout on Wednesday, with legs yesterday. Felt good to break the upperbody up a bit. Shall attempt chest and arms later today.

Bodyweight still holding around 81kg. Doesn't want to budge! Happy to sit at the weight for now though.


Title: Re: Jon's Journal
Post by: Jon on June 10, 2016, 10:22:46 PM
Good chest and arms session. Thoroughly warming up the pecs, delts and tris enabled me to have a go at some decent dips at the end too, and managed a set with +10kg, and then a +20kg. The latter would normally give me some shoulder pain but it felt ok.

I think I'll work with the new split for a while, see how things go. Day off tomorrow then back and delts again on Sunday.

Got some computer work to complete over the weekend including doing an update for the UKDFBA website with results and pics from last week's show.   :)


Title: Re: Jon's Journal
Post by: ben-howard on June 11, 2016, 07:27:56 AM
great looking workouts mate, good ol hard graft! from speaking to you in the past this split has worked very well!

looking forward to the updates on the UKDFBA website  :)


Title: Re: Jon's Journal
Post by: Jon on June 11, 2016, 12:22:26 PM
Thanks Ben, yes well remembered, I've followed this split years ago and it does tend to suit me.

I did consider a push/pull type affair as I really like that too, although I'm a big fan of alternating sets (supersetting) with opposing bodyparts, which this split lends itself well to. Obviously having a home gym helps a lot because I can tie up a couple of pieces of kit at the same time. Not so easy in a busy commercial gym at peak times.

Also my arms can always use a bit more size, so they get hit twice here on both upper workouts. So long as recovery is managed well I should hopefully benefit a bit from that.

Hope your training is going well too!


Title: Re: Jon's Journal
Post by: Dan94 on June 11, 2016, 03:08:10 PM
What is your current split Jon?


Title: Re: Jon's Journal
Post by: Jon on June 11, 2016, 06:20:28 PM
Well for a while Dan I was following a simple upper/lower/off type routine, but as strength levels increased the upper body workouts became unsustainable.

So I've recently switched to:

Day 1: back and delts
Day 2: legs and abs
Day 3: chest and arms
Day 4: rest

Today should have been a rest day but felt ready to go again so hit back and delts. I'll probably make the rest day optional depending on how I feel. If diet and sleep patterns are good I'll probably be able to run the split a few times round before I need a rest. Pushing myself hard but enjoying it.  :)


Title: Re: Jon's Journal
Post by: Dan94 on June 11, 2016, 08:48:45 PM
Ah nice stuff. So hitting each body part twice a week/7 days.


Title: Re: Jon's Journal
Post by: Jon on June 13, 2016, 02:31:59 PM
Yep, pretty much Dan.

Had a rethink on legs and decided to take the squats out for a while. The problem is my legs are quite strong and I need a fair bit of weight to fatigue them, more than my back is comfortable with these days. The pain/discomfort rang an alarm bell. Also because of this I decided to go a bit lighter on the SLDLs and shoot for more reps.

So just the one leg workout now with a bit more volume, which I completed yesterday:

Leg press, 240kg x 15, (wide), 290kg x 10 (wide), 305 x 10 (narrow)
Toe press, 200kg x 20, 240kg x 12
SLDL 15 x 140kg, 15 x 140kg
Leg extension, 200lb x 15, 250lb x 10
Seated leg curl, 130lb x 10, 130lb x 10
Unilateral calf raise, +50kg x 12, 8, 6
Hanging leg raise, BW x 20, +6kg x 10

Bodyweight still at 81kg (it's the no-weight-loss diet)


Title: Re: Jon's Journal
Post by: Dan94 on June 13, 2016, 02:41:08 PM
I'm the same with squats mate ie legs and back.

Impressive leg press btw! :o


Title: Re: Jon's Journal
Post by: Jon on June 13, 2016, 05:38:13 PM
Cheers Dan, that 305 is literally all my Olympic disks piled onto the leg press. It's enough weight for now though!


Title: Re: Jon's Journal
Post by: Dan94 on June 13, 2016, 07:14:20 PM
I do about half that :D


Title: Re: Jon's Journal
Post by: SuperplexSteve on June 14, 2016, 02:02:18 PM
I think I'm much the same.  I really need to load up the volume on legs to feel like I've properly fatigued them.

I like the idea of varying the feet width on the leg press. 


Title: Re: Jon's Journal
Post by: K_Dogs on June 14, 2016, 06:05:40 PM
Jon, if you fancy something a little different for legs, give these a tr. Be warned that anything above half your bodyweight will be challenging  ;D

http://www.strengthsensei.com/the-correct-way-to-do-hack-squats/


Title: Re: Jon's Journal
Post by: Nic on June 14, 2016, 08:49:10 PM
Jon, if you fancy something a little different for legs, give these a tr. Be warned that anything above half your bodyweight will be challenging  ;D

http://www.strengthsensei.com/the-correct-way-to-do-hack-squats/


too lazy to open the link - is this what you got me to do at the Christmas meet? KILLER!


Title: Re: Jon's Journal
Post by: Jon on June 14, 2016, 11:16:37 PM
Thanks Keith, will give these a bash this week on my next leg day and report back. Got a feeling I might end up falling over!


Title: Re: Jon's Journal
Post by: K_Dogs on June 15, 2016, 03:52:04 PM
Jon, if you fancy something a little different for legs, give these a tr. Be warned that anything above half your bodyweight will be challenging  ;D

http://www.strengthsensei.com/the-correct-way-to-do-hack-squats/


too lazy to open the link - is this what you got me to do at the Christmas meet? KILLER!

They are indeed Nic  :-X
Best of luck Jon, keep the back as straight as possible, no leaning forward  ;)


Title: Re: Jon's Journal
Post by: Jon on June 15, 2016, 04:00:37 PM
It wasn't my leg day today but I decided to nip down the gym to give them a go.

Not sure if I was doing them right as I found it really hard to keep my back perfectly upright and felt myself leaning forward a little. Put a couple of plates under my heels which seemed to help a bit. Worked up to 80kg and really felt it on the quads though. I do think it could be a nice finisher at the end of the workout when fully warmed up.  :)


Title: Re: Jon's Journal
Post by: K_Dogs on June 16, 2016, 01:26:19 PM
Plates under the heels (or squat shoes) do really make a difference, you want to get the heels pretty high actually.
When you remain upright you're forced into a weaker position and the bottom of the movement is seriously tough.
To give you an indication I couldn't hack squat 140kg which involves a forward lean, yet when doing these I struggle with 30kg!

I agree that they do fit in well as a finisher. http://www.strengthsensei.com/how-to-do-hack-squats-properly/

Extract from another site
"Barbell Hack Squats
 If you are going to use the barbell version, make sure your feet are on a slant board, and that your torso remains erect throughout the whole range of motion. In that version, you have very poor leverage. You can set up the barbell in a power rack for ease of unracking and racking the barbell. Because this is fairly tricky, obviously this exercise is not suited for Cluster training.

Barbell Hack Squat

Any load above 40 kg in this lift is starting to be good IF you keep your torso erect.

To insure full range in this lift with the barbell version, it is critical to use medium to small diameter plates (5 kg or less)

I had a guy claiming he could do 102.5 lbs for reps easily, I called “bullshit”. He proceeded to show me his prowess, he was so bent forward that he could kiss both ankles and that is with only 90 degrees of bend in the knees. I told him to start over, this time with a straight back. To insure this, I put the tips of my fingers in a knife hand that gently keep his sternum in line. Needless to say, after 10 degrees of knee bend, him and the barbell collapsed at warp speed to the floor. Turns out he could only do 30 kg lbs with proper form after I showed him how to do them correctly."



Title: Re: Jon's Journal
Post by: Jon on June 16, 2016, 01:58:21 PM
Might have another go at these placing my feet higher up, see if I can get the back straighter. I did think 80kg sounded heavy given what you said Keith.


Title: Re: Jon's Journal
Post by: Mac on August 25, 2016, 11:47:59 AM
Have you always trained with such low volume or is this a workout you now use to maintain?


Title: Re: Jon's Journal
Post by: Jon on August 29, 2016, 09:45:24 PM
Sorry Mac, just picked this up.

Yes, pretty much. Never really seen much point in doing extra sets when I can get good results from doing less. Have tried the high volume approach in the past but the extra demands on recovery made it difficult to sustain. Even when competing volume has always been on the lower end of the scale.


Title: Re: Jon's Journal
Post by: Jon on August 29, 2016, 09:55:40 PM
Just a general apology to all for the lack of new content here. Been overwhelmed a bit recently with work, and handling some of those tricky curveballs that life throws you. Training has suffered a bit but hope to get back into the swing of things again soon.

Enjoyed a day out yesterday at the UKDFBA Northern show, great to see so many excellent physiques, and a big congrats to my friend Chris Chapman for bagging 1st place in the Masters class.

Also nice to see many friendly faces at the show and catch up with everyone.  :)


Title: Re: Jon's Journal
Post by: Jon on September 21, 2016, 09:39:18 PM
Another good day out at the UKDFBA Heart of England. On judging duty so had headache pills at the ready...

Big congrats to all who competed, especially our forum regulars such as Ben, James, Pete and Keith who did us all proud representing Natural Muscle! Also great to see Tony Barnes and Charlene Black from Udo's/Xercise4less up onstage, plus I'm sure there are others who frequent the forum who competed too. Also a special mention to my friend Elesa Zehndorfer who placed just outside the medals in a stacked bikini division but looked superb and very much enjoyed the experience.

Didn't get much time away from the table sadly, but was great catching up with some friendly faces including Simon Jurkiw from Bulk Powders, Matt Argall, Mark O, Mark H, Damian Lees, Scott G, Alan Mack, and Max from USN.

Had a couple of good workouts since... the shows are proving quite motivational for me, at a time when I've got a lot on my plate, so thanks Lee ;)

Still crazy busy on the work front but looking forward to getting back to a bit of normality again soon and hitting the gym consistently hard again. See you all in 4 weeks at the UKDFBA UK & International!


Title: Re: Jon's Journal
Post by: thebull on September 22, 2016, 08:40:45 AM
Hi Jon, sorry didn't get a chance to say hello Sunday, appreciate you and the judges are always in high demand,  hopefully we can have a catch up at the finals.  You are looking big as ever! No chance of a return? I was just watching the layne norton video of you vs Jim Cordova the other day for motivation!


Title: Re: Jon's Journal
Post by: SCOTTGALTON on September 22, 2016, 09:05:34 AM
Nice to see you Jon, looking well as always.  See you in 4 weeks, well a bit less now.


Title: Re: Jon's Journal
Post by: K_Dogs on September 22, 2016, 10:10:03 AM
Great to see you Jon, you're judging duties are hugely appreciated and having people like yourself at the table leaves no doubt that the decisions are always spot on.
P.S I hope that my digs about your journal weren't too insensitive.


Title: Re: Jon's Journal
Post by: ben-howard on September 22, 2016, 10:27:08 AM
Great to hear your motivated jon just 3.5 weeks till your comeback!  ;)
Seriously, would be great to see you compete again one day!


Title: Re: Jon's Journal
Post by: Maveric Matt on September 22, 2016, 12:33:09 PM
Great to see you Jon, you're judging duties are hugely appreciated and having people like yourself at the table leaves no doubt that the decisions are always spot on.


Definitely this.  I was discussing with several people how hard it must have been - and pretty stressful too!

See you in 4 weeks  :)


Title: Re: Jon's Journal
Post by: Jon on September 22, 2016, 03:15:59 PM
Quote
Hi Jon, sorry didn't get a chance to say hello Sunday, appreciate you and the judges are always in high demand,  hopefully we can have a catch up at the finals.  You are looking big as ever! No chance of a return? I was just watching the layne norton video of you vs Jim Cordova the other day for motivation!

Thanks Pete, grab me at the finals we'll make time for a catch-up! Yes, I remember them filming that video of Jim and me, it was shot after the 2007 worlds and meant to serve as fuel for the 2008 'clash' but we never met onstage again as '07 was my last time at the Worlds. I wonder what Jim is doing now, not heard about any recent comps he's done?

Quote
Nice to see you Jon, looking well as always.  See you in 4 weeks, well a bit less now.

Cheers, Scott. Almost 3 weeks now. It's going to be a crazy day, no doubt we'll both be very busy but look forward to catching up again. :)

Quote
Great to see you Jon, you're judging duties are hugely appreciated and having people like yourself at the table leaves no doubt that the decisions are always spot on.
P.S I hope that my digs about your journal weren't too insensitive.

Hey Keith, that's really appreciated thank you. Also very grateful for your input to the forum - no digs picked up - it's all good here. :) Yeah the judging can be tough going and the new physique class is especially difficult, really needing plenty of scrutiny to pick apart the placings. But then all classes can pose their own 'apples and oranges' situations. I'm sure there'll be no let up at the final with plenty of close calls!

Quote
Great to hear your motivated jon just 3.5 weeks till your comeback! Seriously, would be great to see you compete again one day!

Cheers Ben. I'm no stranger to a short prep time but 3.5 weeks might be stretching it a bit for a comeback this year - lol! A few months ago I had a good spell of training and clean eating etc - as reflected in the journal. The body responded well (legs, upper body, everything started to come back really nicely), so I'm happy all is still in good working order. But just too many things started stacking up on my plate. I'm sure I'll turn a corner soon though.


Title: Re: Jon's Journal
Post by: Jon on June 29, 2017, 02:14:52 PM
Been a while since an update - lol!

Life's been giving me lots to do and probably having my busiest year to date work-wise. Getting by on less sleep as a result which isn't great and has took it's toll a bit, but riding the waves and still getting to the gym.

Watched my daughter Olivia compete in gymastics last weekend and delighted she picked up 3 medals in her regional comp against some very talented girls. Gold on the Floor routine, Silver on the Vault, and Bronze on the Bars. Proud dad moment there.

As for my own progress, well currently hovering around 80kg, typically my weight does not fluctuate too much these days so I'm ok with that. Gym weights down slightly on last year, but plan to turn that around soon. Need to set some new goals. No injuries to report, so all good on that front. Was inspiring to see so many good physiques on show the other weekend at the UKDFBA USN Classic where I was judging. A long day although very enjoyable indeed. Looks to be a big year for natural bodybuilding again!


Title: Re: Jon's Journal
Post by: ben-howard on July 10, 2017, 06:14:10 PM
Must have been a very proud moment mate! Well done to her on her successes!

Glad your injury free and sound fired up to turn things up a notch! Hope to see you at more shows this year!


Title: Re: Jon's Journal
Post by: Jon on July 11, 2017, 04:45:01 PM
Cheers Ben :)

Got a few DIY projects lined up at home so that's the cardio sorted for the next few weeks, at least. If I can juggle that nicely with the training then I might even lean up a bit!

Look forward to catching up at some later shows in the year.


Title: Re: Jon's Journal
Post by: Jon on September 18, 2017, 12:11:01 AM
Thought I'd run an update as it's been a few months ... again!

Training going ok, not really into a set pattern at the moment as life is just too busy with various projects going on, so grabbing sessions when I can. Managed 2 workouts today, with arms in the AM and back, chest and delts PM. Weight is down a bit to 78kg, have leaned out due to all the work I'm doing on the house at the moment renovating 2 rooms. Happy to sit at this weight for now though as at least I can run round a bit faster - lol.

Olivia had another gymnastics comp today, finished 1st on the bar and 2nd on the vault but missed out on the overall medals as she made a few mistakes on the beam, and her floor routine was not technical enough. Still landed 5th which is not too shabby for regional level, so very proud of her.

Will be judging at the UKDFBA Heart of England in a few weeks and then onto the UK finals, really looking forward to it. These will be amazing shows and hope to catch up with plenty of you guys there!



Title: Re: Jon's Journal
Post by: SCOTTGALTON on September 18, 2017, 01:12:52 PM
Busy as always Jon.

See you in a couple of weeks.


Title: Re: Jon's Journal
Post by: Maveric Matt on September 19, 2017, 09:57:15 AM
Be good to catch up with you again, Jon!
So what projects around the house are you currently working on? (you're almost as bad as me!)


Title: Re: Jon's Journal
Post by: Jon on September 20, 2017, 10:40:53 AM
Quote
Busy as always Jon.

See you in a couple of weeks.

Look forward to catching up at the Heart of England, Scott :)

Quote
Be good to catch up with you again, Jon!
So what projects around the house are you currently working on? (you're almost as bad as me!)

Cheers, Matt. The DIY projects are just 2 bedrooms. Old house though, so full renovation job and taking it back to the brick. New floors, walls and ceilings. Lots of dust!

Got a leg workout planned later today. Need to get back into this as I've skipped a few sessions, so wont be setting any PB's...


Title: Re: Jon's Journal
Post by: Jon on September 20, 2017, 09:30:11 PM
Short leg session:

Leg press, toe press, SLDL, seated ham curls alternated with leg extensions. Finished off with standing calf raise and leg raises for abs.

All done in around 30 mins. Bodyweight 78.5kg


Title: Re: Jon's Journal
Post by: Jon on September 21, 2017, 07:08:03 PM
An abbreviated upper body workout today: Lat pulldowns with flat DB bench press and tricep pushdowns. Bent over DB rows with DB shoulder press. DB curls with hammer curls, side laterals and dips. Shrugs with EZ bar pullovers and bent over laterals. Workout done in about 45 mins. Bit tired from yesterday's leg session but didn't seem to hold me back too much.


Title: Re: Jon's Journal
Post by: Jon on September 27, 2017, 10:40:31 AM
Another leg session in the bag, with an upper body workout last night. Really struggled with time yesterday with a busy day at work and some DIY in the evening, so didn't get to train until late. Still, managed to increase the poundage a bit from last week. Bodyweight has crept up to 79kg, although I've put creatine back in so probably holding a bit of extra water.


Title: Re: Jon's Journal
Post by: Dan94 on October 02, 2017, 11:34:14 AM
What're your goals at the moment mate?


Title: Re: Jon's Journal
Post by: Jon on October 03, 2017, 11:47:37 PM
Hi Dan, current goal is just to get back to a decent baseline of strength and size and stay injury free along the way. Maybe drop BF % a few points and gain some new lean muscle, although happy for bodyweight to remain steady. No immediate stage plans but I'd like to get to a point where it wouldn't be completely out the question to at least entertain the idea at some point. :)


Title: Re: Jon's Journal
Post by: petrominator on October 28, 2017, 07:11:35 AM
Hi Jon,
great to catch up with you on Sunday. Do you still train? Any plans of changing your routine? Is it hard to stick to regular workout regiment? I know this sport can be very selfish and it takes a lot of sacrifices. Not sure how you do this guys but I can only imagine is not easy with family and other work commitments.
What kind of workout would you recommend for very busy family person who would like to train 2x per week with strength & health in mind? What do you think about bodyweight workouts (chins, dips, handstand push ups, push ups etc.)

By the way, great to see you here with your journal! Not being here as often as I would like to.

Best wishes, M.


Title: Re: Jon's Journal
Post by: Jon on October 28, 2017, 12:43:50 PM
Hi Martin,

Yes, great seeing you at the UKDFBA finals and catching up. :)

I trained last night! Did legs at 10pm. My workouts are now squeezed into very odd time slots as life is incredibly busy but I'm still hitting the iron. For me the upper/lower system works well as I can turn over the whole body very quickly with minimal gym time, but a push/pull/legs combo is also a favourite, along with chest/back, arms/shoulders, legs. The latter lends itself very well for alternating sets as you can train opposing bodyparts with minimal rest time in-between and really crunch the session down. On top of this you are doing more work in less time and thereby increasing intensity which in itself is a good for cardiovascular fitness, spiking T and metabolism and triggering adaption and growth.

To answer your question: I'd go with the simple upper/lower split for someone who can only get to the gym 2 x per week. Either that or a full body session each time (but varying the exercises into 2 different workouts - eg: free weights vs machines), with very abbreviated choice of exercises too, to avoid spending too long in the gym.

Bodyweight workouts are excellent. I have a client who has prepared for a show whilst away from home with limited access to weights and so incorporated many bodyweight exercises, like chins, dips, push-ups etc... With some creativity you can do a lot of things with just your own weight and a pair of adjustable dumbbells.

Bodyweight holding steady at 79kg this week, so no change there for now but will be seeing if I can gradually build this up a little over the coming weeks and months whist keeping bodyfat in check.


Title: Re: Jon's Journal
Post by: petrominator on October 29, 2017, 10:47:56 AM
Thank you Jon. I really like short workouts. Somehow I can`t imagine training like an animal for more than 45min. I only asked as not so long ago I had very demanding job (time wise) and had time for only 2 workouts a week but still made huge progress with workout A and B (full body workouts) focusing on basic movements, very old school way.

Good luck with your workout and keep it posting :-) I had my journal here before too, it is a great way of sharing and motivating yourself and others.


Title: Re: Jon's Journal
Post by: Jon on January 04, 2018, 04:24:54 PM
Well, I had a bit of a forced rest from weights recently due to being so busy work and then tackling some DIY jobs on the house in the little spare time I had left, but looking forward to getting back into training soon.

Hope everyone had a good Christmas and New Year. :)


Title: Re: Jon's Journal
Post by: AllanD on July 23, 2018, 01:15:35 PM
Hi Jon!

Miss your workout log ;)


Title: Re: Jon's Journal
Post by: Jon on July 24, 2018, 06:44:00 PM
Hi Allan,

Yes, I'm afraid it's not the most up to date journal! I'm doing ok and training is ticking along well. The hot weather has made workouts in the log cabin especially challenging - it's been like a sauna in there recently. Trained upper body yesterday and doing legs tonight - once it's cooled off a bit. I'm on the familiar upper/lower/rest split and it's tiding me over nicely.

My poundages aren't anything to write home about right now compared to my best lifts, although I'm pleased to be training free of injuries and enjoying the sessions. Been really busy with work and doing jobs on the house so plenty of calories being burned and staying relatively lean. I think I'm a shade under 80kg right now - hoping to build that back up over the coming months.

Still involved with the sport though and judged at the UKDFBA USN Classic so far this year, and will be at the UKDFBA Northern and Heart of England, so hope to catch up with everyone there. :)



Title: Re: Jon's Journal
Post by: AllanD on July 26, 2018, 01:55:36 PM
Hi Jon!

Thanks  a lot for your information.

Do you think you will compete again?


Title: Re: Jon's Journal
Post by: Jon on August 03, 2018, 12:47:51 AM
You're welcome :)

I'm not sure. I've certainly not ruled it out!


Title: Re: Jon's Journal
Post by: Jon on September 17, 2018, 08:51:45 PM
So things have been pretty hectic once again juggling work, projects on the house and training, but managed to be consistent over the last few weeks, hitting the gym pretty much every other day and eating really clean. Dropped a few pounds and leaned out with all extra CV so dipped down under 80kg again. Will be aiming to build that up over the next few months keeping BF in check and aim get back to previous levels if I can remain consistent.

Had a good time at the UKDFBA Heart of England on Sunday and meeting up with everyone. Such a great atmosphere too, with a big and noisy audience there was a real buzz to the show. Tremendous standard of competition with over 130 competitors I think. A long day judging, but we still finished at a respectable time. Looking forward to seeing the photos from that by Sam with Lee's report to follow of course!