Jazzo's training log, by request.

[Jazzo]

OK, I lift. Its what I like. But I'm always looking to trim fat. When it comes to putting lifts through the roof, I have some tips that go beyond the status quo. It will not work for everyone and can in fact fuck you up.... but hey, I'll just post what I do.

Oh, and I do Judo and box. I don't box competatively anymore because although I love it, I'm fucked in the head is at is.

90% of my cardio involves boxing training.
I might post pics but I will not show my face.

I also do Rugby. I'm a noob though.

[Jazzo]

*warm up includes light sqauts and flys.

Yesterday. Neg reps.

Warmed up* in the incline position and hammered out a few. 12 to 20 reps. Stretched off and down to business.

Moved to the Smith Machine (it has its place). Put the safeties on and took down 1.5 times my actual 1 rep max 5 times. Then I moved up a little higher for the final rep. All "sets" were singe reps.

Next up. One handed neg reps on the smith machine. Up with two, down with one. Don't even need a spotter.

Next up. dumbells. Got 40Kg bells in the incline position and worked to failure for 3 sets.

Ground work. Push up dips. 20 * 3 sets.

"Wrestler Bridges" for the neck. Three sets assisted. I'm new to them. Don't fancy a broken neck.

Sit ups. 5 sets. No extra weight and to failure.

Then onto the back. 20 pound weight behind the head. Not sure what the hell you call this thing (I’m not one of those obsessed freaks that know everything from reading magazines), but you keep your feet on the ground and lift the body working the back. 5 sets.

Free weight bench. 60% of 1 rep max. Slow down, explode up. Ballistic training. 8 sets of 3.

Cardio.
5 minutes rowing.

3 rounds on the bag.
Dip in the pool and sink a protein shake and some peanuts. I keep my calories down but I don’t want to weaken myself too much.

[Jazzo]

Next up, dealifts and back work and punching a bag. I'll detail it once its done.

[Jazzo]

No deadlifts.

Flys to warm up

Incline dumbell press. 6 sets to failure with 40kg dumbells. Went on to smith machine and did high rep work with someone changing the weights on either side when I was lifting. Felt like my chest was going to explode.

Military press (with loaded Olympic bar) - 8- 12 reps * 6.

Dumbell curls and reverse curls with an Olympic bar. Preacher curls to finish off the arms.

Pull downs, 30 minutes on an elliptical machine and then a swim.

[Jazzo]

Tomorrow, deadlifts working up to max and dumbell rows. Thats it. Will time myself running over a mile after that.

Going for a workout on the dance floor now. Hopefully something more intense after that.

[Jazzo]

When it comes to diet, I concentrate on calories (no BS). I cycle my diet when I'm well into a program which allows me to trim down whilst increasing strength (not easy - eating a lot and being fat helps lifts).

Around 1 gram of protein per pound of body weight (though I don't feel I need to go that high - I put on muscle easily) and common sense eating. A multi vitamin when training gets more intense. But I enjoy my food. If you are working out properly a curry or a Burger king or two is nothing.

[RDJ]

Make sure you get enough micronutrients in your diet. As far as calories go the Burger Kings may be ok but they don't offer anything in terms of nutrients. Both recovery and performance are better on a high nutrient diet.

[Primadonna Kool]

Quinoa, is the way forward...cheap and affective.

I don't bothered with protien shakes anymore.

[RDJ]

Quinoa, is the way forward...cheap and affective.

I don't bothered with protien shakes anymore.

A varied and balanced diet is the way forward, no single food item will do miracles for you. And to think you called me naive, you hop from fad to fad.

[Primadonna Kool]

A varied and balanced diet is the way forward, no single food item will do miracles for you. And to think you called me naive, you hop from fad to fad.

I eat Quinoa after trainning, 200grams with lactose free milk.

Listen i'm back..!! don't question me RDJ.

I'm sick and tired of your atitude..!

[Jazzo]

Make sure you get enough micronutrients in your diet. As far as calories go the Burger Kings may be ok but they don't offer anything in terms of nutrients. Both recovery and performance are better on a high nutrient diet.

I am the type who can work out every day and still make large gains. So, I enjoy myself a little.

You are technically correct I suppose, but I always feel great as long as I've had enough to eat.

I do a lot of things you aint supposed to do, but I am blessed with high muscle mass no matter what.

My only regret is I did not work harder with it (in late teens), but in the past couple of years I've been doing better.

[Jazzo]

Oh man, Friday.

Plan.

Deadlift. 20 reps. 12 reps. 1 rep. build up to 1 rep max.

Squats. No weight, ass to ground. Light weight, ass to ground. 10 sets. No heavy weight on the squat.

T-Bar Rows (love them).

Alternate dumbell rows.

Shrugs with the Olympic bar.

Practice movement for snatch and clean and jerk. Been a while.

Time myself running over a mile.

Swim.

------------------------------------

That's the plan. I'll tick off what I got done.

Going to do some real weight training on Sunday.

[Jazzo]

Deadlift

110Kg. 20 reps.

110Kg 12 reps.

10 minute break.

180 Kg. 1 rep.

190 Kg 1 rep

200Kg 1 rep.

Pull downs - 5 sets of 12. Light weight.

Dumbell rows. 3 sets each side. 40kg dumbells. To failure.

Shrugs on the smith machine instead of planned Olympic bar. went up to 4 plates on each side for a max.

T bar rows. 3 sets - 8 to 12.

Ran for exactly 1 mile.

Went a few lengths in the pool.

Awesome workout.

[Jazzo]

Tomorrow, stone lifting.

I collect boulders and pick them up and walk with them.

[RDJ]

I eat Quinoa after trainning, 200grams with lactose free milk.

Listen i'm back..!! don't question me RDJ.

I'm sick and tired of your atitude..!

Lactose free milk, god your diet must be fucking horrible.

[Jazzo]

Did stone lifting today.

I have 5 good ones. Some are sharpish, but I am mega-tough. Form is obviously essential but I do not wear a weight belt. I hit almost everything raw, unless I need to overload my body, like when I do neg reps.

Matter of picking them up and hoisting them above the shoulders and walking with them. I've been doing it for a while - be sane when you do this. Err on the side of caution. I think some dude has a video up.

I walked with all 5.

They say the squat is the king. Well, I actually think the deadlift is. You don't need a damn rack and spotter for a kick off.

This beats them both. I got exponentially stronger in every way after I started this.

Went to the gym later and played some dumbell games, such as seeing who will drop first. Did a few demos for isolation exercise for my buddy. That was it.

[Jazzo]

Tomorrow's plan:

No weights. Been weights all damn week.

2 hours of cardio and a 1 hour swim.

I'll do some push ups and sits ups and narrow grip pull-ups.

[Jazzo]

The cardio will be boxing work. Bag, rope, fighting my shadow, pads if my special buddy is there. Then more bag work.

Running is too boring.

Just no sparring. Well, maybe some very light stuff - I am too damn tempted.

[Primadonna Kool]

Lactose free milk, god your diet must be fucking horrible.

I'm lactose Intolerent.

[Jazzo]

Did stone lifting today.

I have 5 good ones. Some are sharpish, but I am mega-tough. Form is obviously essential but I do not wear a weight belt. I hit almost everything raw, unless I need to overload my body, like when I do neg reps.

Matter of picking them up and hoisting them above the shoulders and walking with them. I've been doing it for a while - be sane when you do this. Err on the side of caution. I think some dude has a video up.

I walked with all 5.

They say the squat is the king. Well, I actually think the deadlift is. You don't need a damn rack and spotter for a kick off.

This beats them both. I got exponentially stronger in every way after I started this.

Went to the gym later and played some dumbell games, such as seeing who will drop first. Did a few demos for isolation exercise for my buddy. That was it.

Oh, by the way, I had a buddy who worked out every week for about three years and just could not gain after a few months (weight or lifts). He did OK, but his lifts just would not go up after a while. For 2 years in fact. He ate everything but would just throw up. He worked hard as well. Ate well too.

He did not lift stones, or deadlift. He used a smith machine for squats.

After he started loading his body - deadlifts, squats, lifting stones, maxing out more often and neg/half reps to overload the body, his bench increased so much that it really was like he was roiding. He was not, I'm sure because I lived with him. Just the change. He put on something like 20 pounds in 6 months after not being able to gain on the James Toney Diet.

[Jazzo]

Played table tennis and got taken to school by an 85 year old.

[RDJ]

Pictures Jazzo, pictures :)

[RDJ]

I'm lactose Intolerent.

Sure you are. Drink lactose free milk then, it's basically factory food. Probably skimmed as well, not a nutrient left in that "milk". You might as well just eat protein powder.

[Jazzo]

Pictures Jazzo, pictures :)

Maybe. I have a phobia. Recently let someone take my pic in a club. It was a big step for me.

Anyway, tomorrow.

Aerobic class for an hour. Weights to music!

[Jazzo]

02.

In the gym twice.

1st session.

5 * 3 mins on the bag. 3*3 min skipping. 300 crunches. 50 *50 metre sprints. 1 mile fast run (fast for me).

2nd.

2 1 hour classes. 1 using light weights and the other was stationary cycling. The latter nearly killed me.

[Jazzo]

Just threw up from the above.

Good stuff.

[Jazzo]

20 press ups * 3 3 times a day.

Chef said klitschos do this.

So, I figured, why not?

[thejokerswild]

20 press ups * 3 3 times a day.

Chef said klitschos do this.

So, I figured, why not?
:good Great habit. Gains come fast with continuous pushups.

[Jazzo]

Finished them. And yeah, this is one thing I have ignored except when doing circuit training in boxing or sport.

I used to do 200 press ups everyday in my early teens. Just got to stressful to do it everyday.

But just breaking into small sets like this is easy and can be done everyday.

[Jazzo]

One other thing I have always done to boost my overall strength is carry a heavy backpack... everywhere. Just all my huge textbooks.

I also used to run upstairs with dumbbells in the back. I know Tyson loves to do this and I guess that is where I picked it up. So, I am having a three day rest and going to the park to do hill training. I'll detail it.

I have printed all this stuff out for my gym buddies and got a couple of them to so the same. Really interesting.

[Rakim]

Quality log so far, I've only just found it. How heavy are these fucking stones? Can you take pictures of them, or are they camera-shy fags as well?

[Jazzo]

Quality log so far, I've only just found it. How heavy are these fucking stones? Can you take pictures of them, or are they camera-shy fags as well?

Maybe.

Atlas stones they are not. I have one that is 10 stone/140lbs and 2 that are heavier than that (and many that are lighter - 2 that I use). The 10 stone one is great because it is nice and round, and I actually work out in my friend's garden. Transported the stones there last year.

With the 10 stone stone I pick it up, hoist it on and above my shoulders and just walk until I drop.

I'm sloppy as hell when it comes to detailing these things. I find bodybuilders to be slightly insane, though they are quite correct in attention to detail.

[Jazzo]

Half reps. Fuck rest.

Used the board to stop the bar hiting my chest and a couple of my spotters.

Did half reps on Smithy after that.

And then went for a dip.

[Jazzo]

Oh, and must remember to do my press ups today.

[Jazzo]

Have been managing press up everyday.

20*3 * 3 times a day.

I have always advocated plyometrics, and but these are just controlled on the way up, slow on the way down.

Going down to gym tonight.

Military press, seated, with 40kg dumbells in each hand. To failure. Before I fail I tend to reduce the range of motion. Many advise against this, but if it allows you more weight for longer, I am for it.

Rocky balboa push ups. Ball, pushing my left hand into the air to land on the ball, and then a repeat with the other arms. No idea how much will be able to do, but I work up from the small ball to the big one.

Used to do clap press ups and ball press ups a lot when I was training for the pure purpose of upping by bench. Looking back on it, it was a huge waste of time - upping the bench to insane levels. I became mildly obsessed.

[Jazzo]

Weekend.

Legs. If you are looking for mass I'd advise ass to ground, with as much as you can manage. I used to do ass to ground with 100kg (20 reps), and then 12 and then and then 15. Next time I would increase by minute amount.

Then the next week I would max out. But for mass, it would be better to go down to 5 rep max. Mind you, the one rep max gives you confidence.

So, plyometrics - depth jumps and jumping squats and some other stuff I have not decided on.

Oh, and if you have never, ever squatted before. Never be afraid to use leg-press to begin with. Leg press and deadlift. People scoff at it because it is not macho enough and promtes less than perfect form. I don't have time for retarded macho BS. It helped me.

By the way, ass always goes to ground, or as far as it can go.

[Jazzo]

Have been managing press up everyday.

20*3 * 3 times a day.

I have always advocated plyometrics, and but these are just controlled on the way up, slow on the way down.

Going down to gym tonight.

Military press, seated, with 40kg dumbells in each hand. To failure. Before I fail I tend to reduce the range of motion. Many advise against this, but if it allows you more weight for longer, I am for it.

Rocky balboa push ups. Ball, pushing my left hand into the air to land on the ball, and then a repeat with the other arms. No idea how much will be able to do, but I work up from the small ball to the big one.

Used to do clap press ups and ball press ups a lot when I was training for the pure purpose of upping by bench. Looking back on it, it was a huge waste of time - upping the bench to insane levels. I became mildly obsessed.

Managed to get a 45 minute jog in too. Some down hill and some up.

I forgot I good running felt. Had heavy boots on too, like Ali :yep

[Jazzo]

Friday nigth. Sex with a woman.

Will be going to the gym tomorrow for running on the treadmill and working the bag but later I will have more sex with a woman.

I feel like young fit Hugh Hefner.

[Jazzo]

Sunday.

Barbell shoulder press. 8 sets. Light to heavy to light. Got up to something close to a 2-rep max.

Push ups. Push ups with a dip. Push up with weights on our back. Lots of push ups.

Sat on a flat bench and had someone changing the weights. 20 sets * three.

Wide grip cable pull downs. 8 sets. Low to High to low. I never go to high weight on this exercise. "Low" means 5 reps. Maybe 4.

6 2 minute rounds on the bag. No rest - just sit ups whilst my partner used the bag.

Practiced some punches. Left hook to the body.

Ran a mile and raced my partner. He beat me. He is strong but weighs 5 stone lighter than me. Stone is 14 lbs.

Good mornings for the back since I left them out last time I did Deadlifts.

Swimming, front crawl for a little while. Just chilling.

Just finished 3 sets of tennis. 2-1 me. :happy:happy:happy

Ps. Andy Murray is a fucking cry babby bum and should retire.

[Jazzo]

Flat bench. Warm up (stretching, push ups, 20 reps, 12 reps - 5 minute in - over 5 minute. We stretch a lot).

Heavy weight stacked. No lift off. 4 reps.

3 min break.

Up weight. 1 rep.

Break.

Up weight. 1 rep.

Break.

Up weight. 1 rep max. Failed.

It was a basic error. 5 minutes of stretching.

1 rep max completed :happy

Fuck off to the Sauna and Steam Room.

[Jazzo]

About to go to the gym with a plan to lift a lot and lift heavy.

I will detail this when I get back.

It will show you how to get big, strong, good looking etc.

[Jazzo]

Rows, rows and more rows.

Dumbell rows. 8 Sets each side. High low High (rep wise)

Two arm cable rows, both narrow and wide grip. These are seated and legs are pressed against a board. Love them and did a 4 rep max with 12 sets in total, all to failure. More sets were done in the warm up phase for this exercise.

Cable pull downs. Light weight. 3 sets behind neck, 3 to chest.

Narrow grip pull ups. 12 reps. 6 sets.

Dumbell raises just to work the pump.

Squats. warm up 20 reps.

4 reps.

increase weight

4 reps.

increase weight.

1 rep.

increase weight.

1 rep near max.

12 reps to warm down with stretching.

Plyometrics in the studio. Jumping jacks with weights and skipping. Nothing serious after the workout.

We then took the 50kg dumbells into the studio and walked back and forth for as long as we could.


edit: Deadlifts too and dumbell bench too. Was doing one rep max bench the other day so I took it easy but hit out a good 5 reps. Did 5 sets of 4 sumo deadlifts.

We then said fuck it and hit the shower.


Not much of a plan. What plan we had was broken. We just worked until we dropped. That is how you do it (if you are a man who is not obsessed about his fitness).

[Jazzo]

12 Aug.

Fuck all apart from my press-ups.

[Jazzo]

19th August - Plan to do everything.

[Jazzo]

19th.

Two sessions.

3 mile run. dips * 6 sets to failure, 10 sets of crunches to failure.

Had a lot of junk food and cocktails and whiskey with friends.

Back to gym: 50 lengths of 25 metre pool.

[Rakim]

What's the reason for doing so much of your stuff to failure, mate? Is this routine of yours based more around gaining strength or size?

[Jazzo]

What's the reason for doing so much of your stuff to failure, mate? Is this routine of yours based more around gaining strength or size?

It is just a habit based on attempting to get a higher endorphin rush. The more pain I feel the better I feel for the rest of that day*

Anyway, I've had a few simple weight workouts that I have not documented recently. Two days ago I finished a lame version of an iron man type thing.

3 miles on the treadmil. 50 lengths of 25 metres. 8 miles on the bike.

When you are as heavy as I am that is fucking crazy. Very proud of that.

* When I started to train I believed that doing everything to failure was the way to go. I am still of that mind set and it works for me.

I don't know what the official optimum level is. Only time I do not work to failure is with very heavy weight, especially if my spotter is not 100% competent.

[Jazzo]

Last week.

2 body pump classes and 1 spinning.

Did deadlifts before the body pump.

Love these classes.
Body Pump 1 hour

You work to music, take your own weight on a plastic barbell and do shoulder press, deadlift rows, squats, lunges, push ups, step ups, chest press, side raises in a semi circle using plates you can grip, crunches etc.

As I say, you choose your own weight.

Spinning is stationary bike work. You get a killer workout.

I've been jogging at night.

[Jazzo]

Going back to Uni I am preparing for lifting again.

For now it is more cardio.

Rakim, do you need any specific advice for bulking up or getting strong?

If you do I'd suggest negative reps, half reps, ballistics, max pushes and all compound exercise work.

No fancy BS.

If you get the body loaded and tear it up (bodybuilders call this working for hypertrophy), you are laughing. You can't not gain weight and strength.

You can workout twice a week or 6 times a week. Does not matter. Switch it up.

I’d even suggest 1 big workout with deadlifts, bench, shoulder press, rows etc whilst doing push-ups everyday.

Consistency is key.

After 6 months your body will change and you will be doing things you did not think possible.

[Primadonna Kool]

What do you study in Uni..? are you a mature student..?

I always thought you where around my age..?

And ive just red your post from the bottom upwards, for some strange reason.....like line by line........up until i make to the top.

[Jazzo]

What do you study in Uni..? are you a mature student..?

I always thought you where around my age..?

And ive just red your post from the bottom upwards, for some strange reason.....like line by line........up until i make to the top.

I'm 24, so yeah, mature student.

I was a regular student with a different degree before but got ill, so I took the 3 year degree (Law) and ran.

I do neuroscience now.

[Primadonna Kool]

I'm 24, so yeah, mature student.

I was a regular student with a different degree before but got ill, so I took the 3 year degree (Law) and ran.

I do neuroscience now.

So age as me, but ive let Uni slip for the second year in a row.

[Jazzo]

So age as me, but ive let Uni slip for the second year in a row.

You mean you failed the same year twice?

I started my first degree at 17. Did 3 years of it and had 2 years to get back - I was on sick leave. I was sure I would be able to get back within two years but I basically hit rock bottom.

Took the basic degree without honours and decided to do something I enjoyed. Had to re-apply and go through the whole damn process again, but I got there. Now it looks like I will be in a good position to go into Law with a science degree.

Funny how things workout.

Were you just too focused on other things?

[Primadonna Kool]

You mean you failed the same year twice?

I started my first degree at 17. Did 3 years of it and had 2 years to get back - I was on sick leave. I was sure I would be able to get back within two years but I basically hit rock bottom.

Took the basic degree without honours and decided to do something I enjoyed. Had to re-apply and go through the whole damn process again, but I got there. Now it looks like I will be in a good position to go into Law with a science degree.

Funny how things workout.

Were you just too focused on other things?


I passed the first year, and just failed the second year. Only because i didn't put no effort in, and i walked out of one of my exams....never bothered taking my resits or anything. Before i went to Uni, i took a year out aswell. Only because honestly i couldn't be bothered with it.

For two years since i left Uni, ive talked about going back. I tried last year to return on a different course, but i had left it very very late to get through on clearance.

I'm sick of fucking hearing about Uni, Uni this Uni that. My brothers girlfriend graduated from Uni, and my my mum was banging on like she won a Olympic Gold Medal.

[Jazzo]

Fair enough.

You can always do it later.

[Jazzo]

Back to my training.

08 september.

Incline bench. 200 pounds for 20 reps. Then for 12. Then 134 to failure. Got about 35.

20 lengths of 25 metre pool - front crawl.

[Jazzo]

Oh, and did some push up dips on push up bars when I got home.

5 sets of 20.

[Rakim]

Going back to Uni I am preparing for lifting again.

For now it is more cardio.

Rakim, do you need any specific advice for bulking up or getting strong?

If you do I'd suggest negative reps, half reps, ballistics, max pushes and all compound exercise work.

No fancy BS.

If you get the body loaded and tear it up (bodybuilders call this working for hypertrophy), you are laughing. You can't not gain weight and strength.

You can workout twice a week or 6 times a week. Does not matter. Switch it up.

I’d even suggest 1 big workout with deadlifts, bench, shoulder press, rows etc whilst doing push-ups everyday.

Consistency is key.

After 6 months your body will change and you will be doing things you did not think possible.


Cheers mate, I'm still trying to get stronger. I'll give this a go when I get back from holiday :good

[Jazzo]

Jazzo back in training.

I'll share all of my techniques that allow me to be Jazzo.

All powerflifting.

OK, at the weekend it will be stone lifting. I'll fill you in.