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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
pulldowns
one arm rows
bench press
standing barbell press
overhead dumbell extension

DAYS 2
leg press
rack pulls
machine calf raises
barbell curls
woodchops

DAY4
legpress
deadlifts
machine calf raises
barbell curls
woodchops


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

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

weight
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

Kiff
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

Kiff
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
day3

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
day4

leg press 6x143kgs,2x143kgs,2x143kgs,2x143kgs
deadlifts 6x87kgs,2x87kgs,2x87kgs,2x87kgs
calf raises 6x105kgs,2x105kgs,2x105kgs,2x105kgs
ez- curls 6x33kgs,2x33kgs,2x33kgs,2x33kgs
woodchops6x30kgs,2x30kgs,2x30kgs,2x30kgs

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.

Kiff
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