Wisey's Log - Making me Fitter - Page 84

James David Wise · 05-20-2017, 07:02 AM

Saturday 20th

Quick session today

Back Squats
5-1-5-1-5-1 reps

40k x5
60k x5
80k x5
100k x5
120k x5

132.5k x5
140k x1
132.5k x5
145k x1
132.5k x5
150k x1

Solid.

Clean & Jerks
3x1

40k 3x1
60k 3x1
70k 3x1
80k 3x1

Quick light work

James David Wise · 05-23-2017, 01:10 PM

Tuesday 23rd

10min EMOM
Odd - 45secs Row
Even - 10x Burpees

Power Clean + Jerk
5x5 increasing weight. Unbroken sets

60k x5
70k x5
75k x5
80k x5
85k x5

Power Clean + Jerk
1RM

85k x1
90k x1
95k x1
100k x1
105k x1
110k x1

Few sets of slow light deadlifts to finish

James David Wise · 06-01-2017, 07:03 AM

I am now officially a London Black Cab Taxi driver. 3 years and 9 months of hell finally over. Can start getting back to concentrating on fitness. Only little bits until I'm a full time taxi driver then I'll have loads of time on my hands to go full fitness.

Tuesday 30th
Haven't done any sort of running for a very long time. Did a run for between 30-45mins. Worked out around 4.4 miles.

Thursday 1st June AM
Went for another run. Around 5.5 miles this time. Not sure how long it took me.

James David Wise · 06-14-2017, 02:54 PM

Wednesday 14th June

Been so busy. Been doing 2 jobs and back playing golf a few times. Been eating more healthier than normally would. But just haven't been able to squeeze any fitness in for a couple of weeks.

2 rounds
500m Row
500m Ski Erg

First time ever on a Ski Erg. Bloody hell it's hard!!

Clean Complex
3 Power Cleans + 2 Split Jerks

60k x3 sets
70k x3 sets
80k x3 sets

Deadlifts
10-1-10-1-10-1-10-1 reps

100k x10 clean grip
120k x1
100k x10 clean grip
140k x1
100k x10 clean grip
160k x1
100k x10 clean grip
180k x1

James David Wise · 06-19-2017, 03:06 PM

Monday 19th

Ski Erg
1000m - 4:20

3 rounds
10x Sit Ups w/5k
10x Sit Ups
10x Box Jumps 24"
10x Press Ups

Just to keep heart rate up

Hang Power Cleans
15RM for day

40k x15
50k x15
60k x15

Max handstand hold inbetween sets

DB Bicep Curls

7k x12 each arm
15k x12 each arm
15k x8 each arm
15k x8 each arm

Spider Bar Curls
Bar x20
20k x20

Standing skull crushers inbetween
Bar x20
20k x20

James David Wise · 07-04-2017, 04:27 AM

Monday 3rd

Severely slacking here. Struggling to find the time with 2 jobs at the minute. Good job I've continued to eat healthily otherwise I think i'd be a right fatty now!!

4x 500m Ski Erg / Sit Ups inbetween sets (25-20-15-40)

Back Squats
60k x10
80k x10
100k x10

Supersetted with 10x Strict Press inbetween (20k-40k-60k (60k push press)

100k has never felt so heavy before!!!

10minute cycle

James David Wise · 12-18-2017, 10:49 AM

Hello everyone

After 6months in the new job, i now have a rough system of what days/hours i’m going to work so i can now get back to getting some fitness in

Re-joined my old gym so some crossfit can be done

Anyways, first day in a gym for a good few months and my god it was tough.

10mins Row
10mins Bike

Then some bodybuilding movements to get the body moving again

Bench Press. Sets of 10 reps with press ups and KB swings in between each set
Decline bench with deadlifts and bicep curls in between sets

I looked like a lost boy in a supermarket. Felt like a total virgin in the gym. Didnt know i’d become so unfit and weak. Long road back to a decent level of fitness and strength

James David Wise · 01-02-2018, 01:18 PM

Done a few sessions just getting body moving again. Bit of swimming, rowing, standard bodyboulding movements

Tuesday

Row Warm Up
2x 500m - 1:38 and 1:40

Bench Press
12-8-4-8-12

50k x12
60k x8
70k x4
60k x8
50k x12

Not heavy but good proper reps

Some DB Bench Press + Press Ups after

5 rounds
10x KB swings
10x Burpees - 7:46

Very slow. But expected. Long road ahead to get any fitness back

05-20-2017, 07:02 AM	#831
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Saturday 20th Quick session today Back Squats 5-1-5-1-5-1 reps 40k x5 60k x5 80k x5 100k x5 120k x5 132.5k x5 140k x1 132.5k x5 145k x1 132.5k x5 150k x1 Solid. Clean & Jerks 3x1 40k 3x1 60k 3x1 70k 3x1 80k 3x1 Quick light work
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

05-23-2017, 01:10 PM	#832
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Tuesday 23rd 10min EMOM Odd - 45secs Row Even - 10x Burpees Power Clean + Jerk 5x5 increasing weight. Unbroken sets 60k x5 70k x5 75k x5 80k x5 85k x5 Power Clean + Jerk 1RM 85k x1 90k x1 95k x1 100k x1 105k x1 110k x1 Few sets of slow light deadlifts to finish
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

06-01-2017, 07:03 AM	#833
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter I am now officially a London Black Cab Taxi driver. 3 years and 9 months of hell finally over. Can start getting back to concentrating on fitness. Only little bits until I'm a full time taxi driver then I'll have loads of time on my hands to go full fitness. Tuesday 30th Haven't done any sort of running for a very long time. Did a run for between 30-45mins. Worked out around 4.4 miles. Thursday 1st June AM Went for another run. Around 5.5 miles this time. Not sure how long it took me.
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work* Last edited by James David Wise : 06-01-2017 at 07:57 AM.

06-14-2017, 02:54 PM	#834
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Wednesday 14th June Been so busy. Been doing 2 jobs and back playing golf a few times. Been eating more healthier than normally would. But just haven't been able to squeeze any fitness in for a couple of weeks. 2 rounds 500m Row 500m Ski Erg First time ever on a Ski Erg. Bloody hell it's hard!! Clean Complex 3 Power Cleans + 2 Split Jerks 60k x3 sets 70k x3 sets 80k x3 sets Deadlifts 10-1-10-1-10-1-10-1 reps 100k x10 clean grip 120k x1 100k x10 clean grip 140k x1 100k x10 clean grip 160k x1 100k x10 clean grip 180k x1
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

06-19-2017, 03:06 PM	#835
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Monday 19th Ski Erg 1000m - 4:20 3 rounds 10x Sit Ups w/5k 10x Sit Ups 10x Box Jumps 24" 10x Press Ups Just to keep heart rate up Hang Power Cleans 15RM for day 40k x15 50k x15 60k x15 Max handstand hold inbetween sets DB Bicep Curls 7k x12 each arm 15k x12 each arm 15k x8 each arm 15k x8 each arm Spider Bar Curls Bar x20 20k x20 Standing skull crushers inbetween Bar x20 20k x20
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

07-04-2017, 04:27 AM	#836
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Monday 3rd Severely slacking here. Struggling to find the time with 2 jobs at the minute. Good job I've continued to eat healthily otherwise I think i'd be a right fatty now!! 4x 500m Ski Erg / Sit Ups inbetween sets (25-20-15-40) Back Squats 60k x10 80k x10 100k x10 Supersetted with 10x Strict Press inbetween (20k-40k-60k (60k push press) 100k has never felt so heavy before!!! 10minute cycle
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

12-18-2017, 10:49 AM	#837
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Hello everyone After 6months in the new job, i now have a rough system of what days/hours i’m going to work so i can now get back to getting some fitness in Re-joined my old gym so some crossfit can be done Anyways, first day in a gym for a good few months and my god it was tough. 10mins Row 10mins Bike Then some bodybuilding movements to get the body moving again Bench Press. Sets of 10 reps with press ups and KB swings in between each set Decline bench with deadlifts and bicep curls in between sets I looked like a lost boy in a supermarket. Felt like a total virgin in the gym. Didnt know i’d become so unfit and weak. Long road back to a decent level of fitness and strength
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

01-02-2018, 01:18 PM	#838
James David Wise Member Profile: Join Date: Sep 2011 Location: Gravesend England UK Posts: 849	Re: Wisey's Log - Making me Fitter Done a few sessions just getting body moving again. Bit of swimming, rowing, standard bodyboulding movements Tuesday Row Warm Up 2x 500m - 1:38 and 1:40 Bench Press 12-8-4-8-12 50k x12 60k x8 70k x4 60k x8 50k x12 Not heavy but good proper reps Some DB Bench Press + Press Ups after 5 rounds 10x KB swings 10x Burpees - 7:46 Very slow. But expected. Long road ahead to get any fitness back
	__________________ 31/M/6'1'' Twitter: @James_Wise85 *The dictionary is the only place where success comes before work*

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