All for the Pump - Rugby & Lifting

Training
763

I got the football awards evening tonight. Haven’t drank since Boxing Day, gonna be interesting!

Have a good one!

1 Like
764

Sounds like you found a path to stick to your program!

1 Like
765

Rugby club dinner done, another 3am night.

Just Sundays end of season rugby bbq to get through and then I can have a break from destroying my body!

2 Likes
766

Same here man, can’t remember a single thing after about 11pm. Missus said I got in at half 3 but all the bars were shut at 1. No idea what happened. Currently remembering why I stopped drinking.

2 Likes
767

Week 36/52 2nd May Legs 1

Week 3 of bulking up.

Struggling with food prep this week. My office is being renovated so lost my locker which is obviously full of food!

Hate changing my routine!

  1. Seat Ham curl
    66kg x 9 (5-9 target)
    59kg x 12 (10-12 target)

  2. Hack Squat
    85kg x 9 (5-9 target)
    75kg x 12 (10-12 target)

  3. SL Leg Press
    55kg x 10 (8-10 target)
    55kg x 10 (8-10 target)

4.Kneeling Ham curl
47kg each side x 9 (5-9 target)
42kg each side x 1210-12 target)

  1. Good Girl
    100kg x 15
    100kg x 12

  2. Bad girl
    100kg x 10
    100kg x 9

  3. Leg exstnesion drop set
    20kg each side x 10, 15kg x 9, 10kg x 8

  4. Calf raises - no weight, trying to fix my calf
    x 20
    x 19
    x 17

Gaining reps or additional weight on everything so far. Can’t moan at the increases on the JP programme.

5 Likes
768

I’m impressed with you gents. These days, I legit feel bad if I have two beers.

1 Like
769

Week 36/52 3rd May Push 1

Week 3 of bulking up.

  1. BB Bench
    92kg x 9 (5-9 target)
    82kg x 12 (10-12 target)

  2. HS Incline Press
    47kg each side x 7 (5-9 target)
    42kg each side x 7 (10-12 target)

  3. Pec Dec
    66kg x 9 (5-9 target)
    59 x 12 (10-12 target)

  4. DB Press
    22kg DBs x 9 (5-9 target)
    20kg DBs x 12 (10-12 target)

  5. Lat Raises
    10kg DBs x 10 (10 target)
    10kg DBs x 8(10 target)

  6. Dips
    x 9 (5-9 target)
    x 10 (10-12 target)

  7. Narrow incline push ups
    x 11 (6-9 target)
    x 10 (10-12 target)

  8. Single arm tricep extensions
    x 20 (15-20 target)
    x 20 (15-20 target)

  9. Abs
    x 15
    x 12
    x 12
    x 11

Boom!!!

5 Likes
770

Week 36/52 4th May Pull 1

Week 3 of bulking up.

Did the spirit of a JP programme but changed the exercises to ones that i feel more in the target muscle. Just wanted to this morning.

  1. HS Lat Row - lats
    45kg each side x 9 (5-9 target)
    40kg each side x 12 (10-12 target)

  2. Seated wide cable row - upper back
    70kg x 9 (5-9 target)
    63kg x 12 (10-12 target)

  3. Lat Pull down underarm - Pull down movement
    84kg x 9 (5-9 target)
    77kg x 10 (10-12 target)

  4. Rear delt DB fly
    6kg DBs x 15 (15-20 target)
    6kg DBs x 15 (15-20 target)

  5. EZ bar bicep curl
    32kg x 9 (5-9 target)
    27kg x 12 (10-12 target)

  6. Single arm preacher curls
    15.5kg DB x 8 (5-9 target)
    12.5kg x 12 (10-12 target)

  7. DB curl rest pause set
    8kg DBs x 12, 7, 6

  8. Calf Raises - no weight physio
    x 21
    x 15
    x 18

Really enjoyed the session today although i’m maybe itching to move back to a upper/ lower. I liked the idea of a PPL over 4 days etc. but then it really throws the routine off.

Either way this has been my favourite back and biceps session i’ve done in the last 5 years easily!

5 Likes
771

Week 36/52 5th May Legs 2

Week 3 of bulking up. JP ideas with my exercises, bit of a mish mash today again.

  1. Hack Squat
    82kg x 9 (5-9 target)
    62kg x 12 (10-12 target)

  2. SL DB RDL
    24kg DB x 8
    26kg DB x 8
    28kg DB x 8
    30kg DB x 8

  3. DB BSS
    8kg DBs x 12
    6kg DBs x 12
    4kg DBs x 12

  4. Hip Thrust Machine
    45kg x 10
    55kg x 10
    65kg x 10

  5. Leg Curl drop set
    25kg each side x 10, 15kg x 7, 10kg x 7
    25kg each side x 10, 15kg x 6

  6. Calf Raises
    x 18
    x 15
    x 12 with a long hold at the end
    x 7 reps, a hold, 6 reps a hold, 5 reps a hold

Weekend here we come!

I’m very full from eating all the time but thats the plan for now!

4 Likes
772

Week 37/52 5th May Upper 1

Week 4 of bulking up. JP principles with my exercise choices at the moment.

  1. DB Bench
    42kg DBs x 9 (5-9 target)
    38kg DBx 10 (10-12 target)

  2. HS Lat Row
    47kg Each side x 8 (5-9 target) - Grip went
    42kg Each side x 12 (10-12 target)

  3. HS Incline machine
    45kg Each side x 8 (5-9 target)
    40kg Each side x 10 (10-12 target)

  4. Seated cable high row (upper back)
    77kg x 9 (5-9 target)
    70kg x 12 (10-12 target)

  5. Lat Riases
    10kg DBs x 10 (10 target)
    10kg DBs x 10 (10 target)

  6. Bicep super tri set - 3 sets
    BB Curls 25kg - 12, 10, 8
    Hammer curls 10kg DBs - 10, 8, 8
    DB curls 8kg DBs - 8, 6, 6

  7. Tricep super tri set - 3 sets
    Cable pushdowns -15, 15, 15
    DB French Press - 10, 8, 4
    Incline close push ups - 9,9,7

Still gaining reps on the main movements and weight overall increasing nicely. Feeling a little bit flabby around the mid section but this is where i need to power through it think. I nearly always get to this point and then back out but think i’m going to do 2 more weeks of gaining/ bulking before i cut. Hopefully this will add that little bit more muscle that i wanted.

3 Likes
773

Week 37/52 10th May Legs 1

Week 4 of bulking up. JP principles with my exercise choices at the moment.

Went in to the gym this morning with no real plan which was stupid.

  1. Hammy curl
    68kg x 9 (5-9 target)
    61kg x 12 (10-12 target)

  2. Hack squats
    87kg x 9 (5-9 target)
    67kg x 12 (10-12 target)

  3. Single Leg Press
    65kg x 10 on each leg
    65kg x 10 on each leg

  4. Hip Thrust machine
    80kg
    x 10
    x 10
    x 10

  5. Abs
    x 13
    x 12
    x 8
    x 8-3

  6. Calf raises
    Basically did 4 sets to failure but did it differently every time.
    Set 1 10 second holds on each rep
    Set 2 flutters at different ranges of motion
    Set 3 Reps, then a hold, then reps
    Set 4 Straight reps to failure

Need to plan my legs session 1 a bit better. I’me happy with how my legs 2 looks.

3 Likes
774

*Week 37/52 11th May Upper 2

Week 4 of bulking up. JP principles with my exercise choices at the moment.

  1. Incline BB bench
    70kg x 9 (5-9 target)
    60kg x 12 (10-12 target)

  2. HS Pull down machine
    40kg each side x 15 (5-9 target) - too light
    40kg each side x 12 (10-12 target)

  3. HS Shoulder Press
    40kg each side x 12 (5-9 target) too light
    40kg each side x 11(10-12 target)

  4. Seated cable low row
    77kg x 9 (5-9 target)
    70kg x 12 (10-12 target)

  5. Pec Dec
    68kg x 9 (5-9 target)
    61kg x 12 (10-12 target)

  6. Reverse fly
    40kg x 15 (15 target)
    40kg x 15 (15 target)

  7. Bicep Triset - 3 sets
    Duel cable curls - 15, 12, 10
    Hammer curls 8kg DBs - 12, 8, 8
    preacher curls8kg DB - 8, 5, 4

  8. Tricep Triset - 3 sets
    Dips - 10, 10, 5 (hit a wall on the last set)
    incline French Press 10kg DBs - 12, 12, 8
    Single arm tricep push downs 12, 6, 6

Loving this JP style with my own preference on exercises at the moment. Back on the Upper/ lower split, enjoy the double pump on the upper body sessions and love getting my hamstrings moving twice a week, seems to be working well for my lower back.

5 Likes
775

Week 37/52 12th May Lower 2

Week 4 of bulking up. JP principles with my exercise choices at the moment.

  1. Hack Squat
    87kg x 9 (5-9 target)
    67kg x 12 (10-12 target)

Kept the same weight on this exercise as tuesday. Maybe need to vary the rep ranges or something rather than doing the same thing twice a week, or maybe thats a good thing.

  1. Single Leg DB RDL
    26kg DB x 8
    28kg DB x 8
    30kg DB x 8
    32kg DB x 8
    (6-8 target)

  2. BSS
    10kg DBs x 8 reps.
    8kg DBs x 10 reps
    8kg DBs x 8 reps

  3. Hip thrust machine
    120kg
    x 6
    x 6
    x 6

  4. Abs
    x 12
    x 10
    x 10
    x 8

  5. Calves - 4 sets completed

Enjoyed the session but have felt a little exhausted this week. Think my sleep hasn’t been amazing as i’m stressing about the house move etc. life is always throwing us challenges.

4 Likes
776

Sounds like you found something you’re enjoying - that’s awesome!

1 Like
777

Cheers dude. I’ve definitely settled in to this and am seeing progress (albeit my nutrition is on point in terms of being in a calories surplus).

I’ve not got leaner though but i’m actually happy how i look at the moment. I’m not sure i will be in holiday (t-shirt off) season but i want to do another 2 weeks of this bulk and then diet.

Dare i say it but my arms have actually gotten bigger (please let it not be fat).

Cheers dude

3 Likes
778

That’s all that matters! Awesome to hear

2 Likes
779

Week 38/52 15th May Upper 1

Week 5 of bulking up. JP principles with my exercise choices at the moment.

  1. DB Bench
    42kg DBs x 9 (5-9 target)
    38kg DBs x 12 (10-12 target) Time to move up on these now.

  2. HS Row for Lats
    47kg each side x 9 (5-9 target)
    42kg each side x 12 (10-12 target)

  3. HS Incline Press
    45kg each side x 9 (5-9 target)
    40kg each side x 9 (10-12 target)

  4. High cable Row - upper back
    84kg x 7 (5-9 target)
    77kg x 10 (10-12 target)

  5. Lat Raises
    10kg DBs x 11 (8-15 target)
    Forgot to do a second set of these, only just realised oops

  6. Bicep triset
    BB Curls 25kg - 12, 11, 10
    Hammer Curls 10kg DBs - 10, 10, 10
    Db Curls 8kg DBs - 10, 10, 5

  7. Tricep Triset
    Rope Pushdowns - 15, 15, 15
    Seated OH extensions - 12kg DBs - 10, 7, 7
    Incline close grip push ups - 10, 8, 7

Still making gains on every exercise which is nice. Happy that i’ll be moving up to the 45kg DBs now…yes you heard, 45kg DBs. I am a beast finally :rofl:

7 Likes
780

Week 38/52 16th May Lower 1

Week 5 of bulking up. JP principles with my exercise choices at the moment.

  1. Hack Squats
    90kg x 9 (5-9 target)
    70kg x 12 (10-12 target)

  2. Seated Ham curl
    70kg x 9 (5-9 target)
    63kg x 9 (10-12 target)

  3. Single Leg Press
    75kg x 10 (10 target)
    75kg x 10 (10 target)

  4. Hip Thrust Machine
    120kg
    x 8
    x 8
    x 8

  5. Abs
    x 12
    x 12
    x 12
    x 12

  6. Calves
    4 sets to failure

Enjoying legs more at the moment when i stretch my calves a lot before any squatting movement. Guessing my tight calves have caused tightness when squatting down.

5 Likes
781

Week 38/52 18th May Upper 2

Week 5 of bulking up. JP principles with my exercise choices at the moment.

  1. Incline BB Pres
    72.5kg x 9 (5-9 target)
    62.5kg x 12 (10-12 target)

  2. HS pull down machine
    47kg each side x 9 (5-9 target)
    42kg each side x 12 (10-12 target)

  3. HS shoulder Press
    45kg each side x 9 (5-9 target)
    40kg each side x 12 (10-12 target)

  4. Seated cable Row
    84kg x 7 (5-9 target)
    77kg x 9 (10-12 target)

  5. pec Dec
    70kg x 10 (5-9 target)
    63kg x 12 (10-12 target)

  6. Rear delt fly machine
    42kg x 12 (10-15 target)
    42kg x 12 (10-15 target)

Now some arms!!! Supersetted the bicep and then tricep movements

  1. Cable Curl
    3 sets
    15, 12, 11

  2. Dips
    3 sets
    7, 6, 5

  3. hammer curls
    10kg DBs
    16, 15, 15

  4. Incline French Press
    12kg DBs
    18, 15, 15

  5. Preacher curl
    8kg DB x 15
    10kg DB x 10
    x 10

  6. Single arm tricep pushdown
    3 sets
    20, 15, 15

Struggled this morning. Went to an all you can eat Indian place last night that did amazing food but sank 6 pints which is a lot on a school night!

Made my sleep rather poor and my workout hard. I’ve also forgotten my lunch today at work so literally worked out on an empty stomach and won’t have time to get something to eat until lunch…i’;m starving right now!

2 Likes
782

30 sets in a JP workout?

I’m not knocking it, I think autoregulation with this type of thing and just having a day where you just pound on something (your arms) can be good. Not after 6 pints though :sweat_smile: I don’t even know how you made it in. Kudos.

1 Like