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jds 82
07-21-2010, 12:49 PM
Hi, im going be starting this program monday as it good and some of the results look very good that the people are getting ill be going for the 4 day split my goal is to get as big as possable but allso lose some body fat
my stas are : hight 5"11 weight 15 stone and have about 20% body fat

I was thinking about eating about 3,000-3,5000 cals aday, but would this be to much to be loseing some body fat as well?

jds 82
07-23-2010, 05:28 AM
this will be the routine that i will be doing

DAY 1 and 3
one arm rows
bench press
standing barbell press
overhead dumbell extension

leg press
rack pulls
machine calf raises
barbell curls

machine calf raises
barbell curls

some off my exercises will be done on a smith machine as that all that at my gym for bench press, squats e.t.c. My stas will be in kgs as i live in europe

Off Road
07-23-2010, 07:34 AM
We only allow reports to be posted in pounds...

I'm kidding. Good luck with the new routine.

jds 82
08-19-2010, 05:30 PM
thanks off road but im going to have to put it on hold for a while as i f**k up leg palying ball realy pissed off about it

jds 82
11-01-2010, 05:00 PM
ok started this rotine to day , going do the four day spilt but will be doing lower days frist

week1 day1

leg press 6x100kgs,6x11okgs,6x120kgs,6x125kgs,6x130kgs,6x140kgs,2x140kgs,2x140kgs2x140kgs
rack pulls 6x40kgs,6x50kgsx6x55kgs,6x60kgs,6x65kgs,6x70kgs,2x70kgs,2x70kgs,2x70kgs.
standing calf press machine, 6x65kgs,6x70kgs,6x75kgs,6x80kgs,6x90kgs,6x100kgs,2x100kgs,2x100kgs,2x100kgs
dumbell curls 6x1okgs,6x12kgs,6x15kgs, 6x18kgs, 6x20kgs,4x 20kgs,2x20kgs,2x20kgs,2x20kgs
woodchops, 6x10kgs,6x15kgs,6x20kgs,6x25kgs,6x30kgs,6x35kgs,2x35kgs,2x35kgs,2x35kgs

felt ok found the bicps hard, will do squats on the day 3

jds 82
11-01-2010, 05:07 PM
deit is about 3,000-3,500 kals a day

m1; bowel of bran flakes,1cup skim milk,1.5 scoops protain, milt vit 2 fish oil caps
m2: banna and penut butter sandwich,yougurt
m3:tuna sandwhich
m4:dinner 2 cups veg, 8oz meet, 1 cup rice
m5: chickein sandwhich
m6: shake
thiking about a weight gannier

drink water or tea threw out the day

jds 82
11-04-2010, 05:37 PM
day 2 3/11/10

pulldowns 6x30kgs,6x40kgs,6x50kgs,6x60kgs,6x65kgs,6x70kgs,2x70kgs,2x70kgs,2x70kgs
1 arm rows 6x12kgs,6x15kgs,6x 20kgs,6x22kgs,6x25kgs,6x30kgs,2x30kgs,2x30kgs,2x30kgs
benchpress 6x30kgs,6x40kgs,6x50kgs,6x55kgs,6x60kgs,6x70kgs,2x70kgs,2x70kgs,2x70kgs
standing bar press 6x20kgs,6x25kgs,6x30kgs,6x35kgs,6x40kgs,645kgs,2x45kgs,2x45kgs,2x45kgs
smith machine press 6x15kgs,6x20kgs,6x30kgs,6x35kgs,6x40kgs,6x43kgs,2x43kgs,2x43kgs,2x43kgs

inclince dum press 2x10x25kgs
machine flys 2x10x30kgs

note: i dont count the bar in the weights stas e.x. dont count the bar on bench press

jds 82
11-04-2010, 05:37 PM
1 and half hours off football traning

arms 14.5 ins
weist 34ins
chest 46.5ins
legs 23ins
( chest does not include delts)

95.7kgs (210lbs)

jds 82
11-06-2010, 06:52 AM
day 3 6-10-10
leg press 6x100kgs,6x110kgs,6x120kgs,6x130kgs,6x140kgs,2x140kgs,2x140kgs,2x140kgs
deadlifts 6x37kgs,6x47kgs,6x57kgs,6x67kgs,6x77kgs,6x87kgs,2x87kgs,2x87kgs,2x87kgs
machine calf raise 6x60kgs,6x65kgs,6x70kgs,6x80kgs,6x90kgs,6x100kgs,2x100kgs,2x100kgs,2x100kgs
ez bar curls 6x20kgs,6x22kgs,6x25kgs,6x28kgs,6x30kgs,6x33kgs,2x33kgs,2x33kgs,2x33kgs

never done woodchops stuck for time

jds 82
11-08-2010, 03:48 PM
day 4 7-11-10

just going post the last few sets

pulldown 6x70kgs,2x70kgs,2x70kgs,2x70kgs
1 arm rows 6x30kgs,2x30kgs,2x30kgs,2x30kgs
inclince bench press 6x55kgs,2x55kgs,2x55kgs,2x55kgs
standing bar press 6x45kgs,2x45kgs,2x45kgs,2x45kgs
smith machine press 6x43kgs,2x43kgs,2x43kgs,2x43kgs

was feeling very tired to day may be lack of sleep

jds 82
11-10-2010, 11:09 AM
week 2 da1 9-11-10

pulldowns6x75kgs2x75kgs,2x75kgs,2x75kgs (up 5kgs)
1-arm rows 6x35kgs,2x35kgs,2x35kgs,1x35kgs
bench press 6 x72kgs,2x72kgs,2x72kgs,2x72kgs
standing bar press 6x52kgs,2x52kgs,2x52kgs,2x52kgs
smith machine press 6x43kgs,2x43kgs,2x43kgs,2x43kgs

incline dum press 2x10x 28kgs
machine flys 2x10x30kgs

11-10-2010, 11:15 AM
The bar weight counts mate! :) Keep at it.

Are you doing your deadlifts on a smith as well?

jds 82
11-12-2010, 10:53 AM
The bar weight counts mate! :) Keep at it.

Are you doing your deadlifts on a smith as well?

no not doing deads on the smith machine, only doing benching on it ,as thats all thats there in my gym looking for a new gym at the moment

im counting the bar in the deads and standing press allright,

hows your own training comeing a long?

jds 82
11-12-2010, 11:00 AM
day 2 11-11-10

leg press 6x143kgs, 2x143kgs, 2x143kgs, 2x143kgs ( up 3kgs)
rack pulls 6x73kgs, 2x73kgs, 2x73kgs, 2x73kgs (same)
calf mac press 6x105kgs, 2x105kgs, 2x105kgs, 2x105kgs (up 5kgs)
dumbell curls 6x17kgs, 2x17kgs,2x17kgs,2x17kgs
wood chops 6x30kgs,2x30kgs,2x30kgs,2x30kgs

ez culs 2x10x20kgs

11-13-2010, 02:39 AM
Yeah it is coming along well thanks mate. Keep at it.

Off Road
11-14-2010, 07:34 AM
Looking good with the efforts.

jds 82
11-16-2010, 02:15 AM

pull down 6x75kgs,2x75kgs,2x75kgs,2x75kgs
1arm rows 6x35kgs,2x35kgs,2x35kgs,2x35kgs
incline bench press 6x55kgs,2x55kgs,2x55kgs,2x55kgs
stand bar press 6x52kgs,2x52kgs,2x52kgs,2x52kgs
smith press 6x43kgs,2x43kgs,2x43kgs,2x43kgs

jds 82
11-16-2010, 02:19 AM

leg press 6x143kgs,2x143kgs,2x143kgs,2x143kgs
deadlifts 6x87kgs,2x87kgs,2x87kgs,2x87kgs
calf raises 6x105kgs,2x105kgs,2x105kgs,2x105kgs
ez- curls 6x33kgs,2x33kgs,2x33kgs,2x33kgs

jds 82
11-16-2010, 02:20 AM
Yeah it is coming along well thanks mate. Keep at it.

thanks man same to keep it up

jds 82
11-16-2010, 02:22 AM
Looking good with the efforts.

thanks off road its going good so far very happy with it , hows your training comeing on?

jds 82
11-17-2010, 10:37 AM
week 3 day 1 upper body

today was my hardest day so far felt like i tiered all day maybe movieing up the weight to fast

pulldowns 6x75kgs,2x75kgs,2x75kgs,2x75kgs (same)
1 arm rows 6x35kgs,1x35kgs,1x35kgs,2x33kgs (same down in last one)
bench press 6x80kgs,2x80kgs,2x80kgs,1x80kgs (up 8kgs)
standing bar press, 6x52kgs,2x52kgs, 2x52kgs,2x52kgs (same)
smith press, 6x25kgs,2x25kgs,2x25kgs,2x25kgs (up 2kgs)

Off Road
11-17-2010, 07:39 PM
Like those "ups" Good stuff. Keep it up.

11-18-2010, 03:56 AM
Nice work, the hard days are the best days mate :)

the pope
11-22-2010, 12:33 PM
this jds82 under a new name had to get a new laptop and cant get into my old e-mails and stuff so had to set up a new a page and journal :confused::confused::confused::confused::eek:

thnks off road, and kiff keep up the good work guys