Friday, 25 October 2013

Gym Jones 300 training fitness boards Week 12, session 3, day 7

Gym Jones 300 training fitness boards Week 12, session 3, day 7
26th July 2009 (20090726)
Week 12, Session 3, Day 7 - Push + Pull.


  • 25 Squats with 25% body weight
  • 40 Press ups
  • 25 Box jumps at 2 box-height.
  • 40 Bent over rows with 25% body weight
  • 1km Bike at level 20

  • 6rounds

    Gym Jones,300,training,fitness,Week 12 day 7

    Gym Jones 300 training fitness boards Week 12, Schedule

    Gym Jones 300 training fitness boards Week 12, Schedule
    23rd July 2009 (20090723)
    Week 12 Schedule.



    Click here for all the 300 training posts.
    Gym Jones,300,training,fitness,Week 12 day 4

    Gym Jones 300 training fitness boards Week 12, session 2, day 4

    Gym Jones 300 training fitness boards Week 12, session 2, day 4
    23rd July 2009 (20090723
    Week 12, Session 2, Day 4 - Body Weight.


  • 30 Press up into Burpee into Squat
  • 20 Scissor Lunges
  • 20 Plank Get Ups

  • 28 minutes, maximum rounds


    Click here for week 12, session 3.
    Gym Jones,300,training,fitness,Week 12 day 4

    Gym Jones 300 training fitness boards Week 12, session 1, day 2

    Gym Jones 300 training fitness boards Week 12, session 1, day 2
    21th July 2009 (20090721)
    Week 12, Session 1, Day 2 - Push + Pull.


  • 25 Deadlifts, 50% body weight
  • 50 Squats
  • 25 Press ups

  • 28 minutes, maximum rounds


    To see the next session, click here.
    Gym Jones,300,training,fitness,Week 12 day 2

    Monday, 19 August 2013

    Gym Jones 300 training fitness boards Week 11, session 3, day 6

    Gym Jones 300 training fitness boards Week 11, session 3, day 6
    18th July 2009 (20090718)
    Week 11, Session 3, Day 6 - SMMF.


  • Burpees

  • 22 minutes.


    To see week 12's first session, click here
    Gym Jones,300,training,fitness,Week 11 day 6

    Gym Jones 300 training fitness boards Week 11, session 2, day 5

    Gym Jones 300 training fitness boards Week 11, session 2, day 5
    17th July 2009 (20090717)
    Week 11, Session 2, Day 5 - Push + Pull.


  • 30 repetitions - Lat Pull-down with 50% body weight
  • 30 repetitions - Bench press with 50% body weight
  • 30 Thrusters
  • 30 repetitions - Upright Rows

  • 5 rounds.

    Click here for Week 11, day 6 (session 3)
    Gym Jones,300,training,fitness,Week 11 day 5

    Gym Jones 300 training fitness boards Week 11, session 1, day 2

    Gym Jones 300 training fitness boards Week 11, session 1, day 2
    14th July 2009 (20090714)
    Week 11, Session 1, Day 2 - Power Endurance.


  • 10 minutes - Front Raise with 25% body weight
  • 8 minutes - Shoulder Press with 25% body weight
  • 6 minutes - Bent Over Row with 25% body weight
  • 4 minutes - Lateral Raises with 25% body weight


  • Click here for Week 2, session 2 (day 5)
    Gym Jones,300,training,fitness,Week 11 day 2

    Gym Jones 300 training fitness boards Week 11 Schedule

    Gym Jones 300 training fitness boards Week 11 Schedule
    13th July 2009 (20090713)
    Week 11 schedule.



    Click here for the Week 2, Day 2 (my first session) board
    Gym Jones,300,training,fitness,Week 11 schedule

    Friday, 5 July 2013

    Gym Jones 300 training fitness boards Week 10 Workout 3

    Gym Jones 300 training fitness boards Week 10 Workout 3
    11th July 2009 (20090711)
    Week 10, Workout 3 (day 6) - Power Endurance.

  • 2 minutes - Pull ups
  • 4 minutes - Bent over rows with 30% body weight
  • 6 minutes - Press up, into Row with 5 to 10 kg
  • 8 minutes - Bicep curl, into Shoulder press
  • 10 redemptions.


    Click here for the schedule for Week 11
    Gym Jones,300,training,fitness,Week 10 Workout 3
  • Gym Jones 300 training fitness boards Week 10 Workout 2

    Gym Jones 300 training fitness boards Week 10 Workout 2
    9th July 2009 (20090709)
    Week 10, Workout 2 (day 4) - Tag Team.

  • 400 meters on the treadmill at fastest perceived intensity
  • Maximum pull ups
  • 6 rounds, change once the person has completed the 400 meters on the treadmill.


    Click here for the next board, Week 10, session 3
    Gym Jones,300,training,fitness,Week 10 Workout 2

    Gym Jones 300 training fitness boards Week 10 Workout 1

    Gym Jones 300 training fitness boards Week 10 Workout 1
    7th July 2009 (20090707)
    Week 10, Workout 1 (day 2) - Tag Team.

  • 20 Thrusters at 25% body weight
  • 10 Bent over row at 25% body weight
  • 20 Dumb bell Clean and Press at 25% body weight
  • 10 Upright rows at 25% body weight
  • Maximum rounds in 22 minutes.


    Click here for the next board, Week 10, session 2
    Gym Jones,300,training,fitness,Week 10 Workout 1

    Tuesday, 18 June 2013

    Gym Jones 300 training fitness boards Week 9 Workout 3

    Gym Jones 300 training fitness boards Week 9 Workout 3
    4th July 2009 (20090704)
    Week 9, Workout 3 (day 6) - 2 minute turnovers.

  • Treadmill, 6mph, gradient 4
  • Lat pull down with 25% to 50% body weight
  • Box jumps
  • 4 rounds only.


    Click here for the next board, Week 10, session 1
    Gym Jones,300,training,fitness,Week 9 Workout 3

    Gym Jones 300 training fitness boards Week 9 Workout 2

    Gym Jones 300 training fitness boards Week 9 Workout 2
    2nd July 2009 (20090702)
    Week 9, Workout 2 (day 4) - 2 minute turnovers.

  • Treadmill, 6mph, gradient 8
  • Burpees
  • Rower, level 10
  • Deadlift at 50% body weight
  • 3 rounds only.


    Click here for the next session, Week 9, workout 3
    Gym Jones,300,training,fitness,Week 9 Workout 2

    Sunday, 9 June 2013

    MyProtein.com Abs Challenge - Suppliments

    For the 6 weeks of the MyProtein.com Abs challenge, before and after fasted training, the following suppliments shall be taken.

    BCAA
    Glutamine
    Impact Whey
    MyProtein.com suppliments
    BCAA 5mg before and after training.
    Glutamine 10mg before and after training.
    Impact Whey 50mg after training.

    Part of the training involves chin ups, so I've purchased, and installed a chin-up bar to improve upper body strength.
    Impact Whey

    Gym Jones 300 training fitness boards Week 9 Workout 1

    Gym Jones 300 training fitness boards Week 9 Workout 1
    30th June 2009 (20090630)
    Week 9, Workout 1 (day 2) - Push Pull.


  • 25 Box jumps
  • 20 Box steps with 25% body weight
  • 15 Deadlifts with 50% body weight
  • Seated Upright bike, 1km, level 15
  • 26 minutes to complete as many rounds as possible.

    Click here for the next session, Week 9, workout 2 (day 4)
    Gym Jones,300,training,fitness,Week 9 Workout 1

    Gym Jones 300 training fitness boards Week 8 Workout 3

    Gym Jones 300 training fitness boards Week 8 Workout 3
    27th June 2009 (20090627)
    Week 8, Workout 3 (day 6)

  • 25 Bent over rows at 30% body weight
  • 20 Bicep curl into shoulder press at 20% body weight
  • 15 Front raises at 20% body weight
  • Maximum chin ups, minimum of 5 reps
  • 20 minutes to complete as many rounds as possible.

    Click here for the next workout, week 9, session 1 (day2)
    Gym Jones,300,training,fitness,Week 8 Workout 3

    Gym Jones 300 training fitness boards Week 8 Workout 1

    Gym Jones 300 training fitness boards Week 8 Workout 1
    23th June 2009 (20090623)
    Week 8, Workout 1 (day 2) - SMMF (Single movement mind fuck).
  • Dand-Baithak (Hindu pushup, hindu squat)
  • 22 minutes.

    Click here to see the workout for week 8, board 2
    Gym Jones,300,training,fitness,Week 8 Workout 1

    Thursday, 6 June 2013

    Sainsbury's £12 off your first online grocery shop

    Sainsbury's £12 off your first online grocery shop.

    The voucher code is:
    YCXP-CYYV-H44Q

    Visit Sainsbury's on www.sainsburys.co.uk

    Thursday, 30 May 2013

    MyProtein.com Abs Challenge - Diet

    MyProtein.com Abs Challenge - Diet.
    The diet closely resembles the Paleo diet, which is the "cave man" diet.

    Basically, it's meat with green veg.

    My daily lunch for the next 6 weeks mainly consists of:

    Chicken
    Steamed cabbage
    Spinach
    Cucumbers.

    As a quick snack, I have a boiled egg !!!

    My evening meal varies, more to follow.

    Monday, 27 May 2013

    Gym Jones 300 training fitness boards Week 8 Workout 2

    Gym Jones 300 training fitness boards Week 8 Workout 2
    24th June 2009 (20090624)
    Week 8, Workout 2 (day 3) - Tag team.
  • 400 meters on tradmill
  • Pull ups with 25% body weight
  • Press ups
  • Squats at 25%
  • 3 complete rounds - rotate / swop every time the person finishes on the treadmill.

    Click here for the next board, week 8, board 3
    Gym Jones,300,training,fitness,Week 8 Workout 2

    Thursday, 23 May 2013

    Gym Jones 300 training fitness boards Week 7 Workout 2

    Gym Jones 300 training fitness boards Week 7 Workout 2
    18th June 2009 (20090618)
    Week 7, Workout 2 (day 4) - Pull Up (PMF)

    1. 2 minutes of Arm rom at level 10.
    2. 2 minutes of Austrailian pull ups.
    3. 2 minutes of Lateral Raises with 4 kg.
    3 rounds.


    Click here for the next board - Week 8, workout 1
    Gym Jones,300,training,fitness,Week 7 Workout 2

    Wednesday, 22 May 2013

    Abs challenge for MyProtein.com

    Exciting news - I've been chosen to take part in an Abs challenge for MyProtein.com.
    If you do order from MyProtein.com, don't forget to add the code "MP19533288" at the basket stage.
    The training (6 days a week) is to begin this Monday (27th May 2013).

    The rough measurements taken today via body fat calipers are:
    Age: 36
    Weight: 167 lbs
    Suprailiac (above right hip): 16mm
    Subscapular (behind shoulder blade): 14mm
    Bicep: 8mm
    Tricep: 8mm

    Using these measurements, and using the mens "Durnim/Womersley 4-site fat caliper method" found via: http://www.linear-software.com/online.html

    My body details are:
    Body Fat %:20.65
    Lbs/Kgs of Body Fat:34.48
    Lean Body Weight:132.52


    Body Fat Chart
    Classification Women Men
    Essential Fat 10-12% 2-4%
    Athletes 14-20% 6-13%
    Fitness 21-24% 14-17%
    Acceptable 25-31% 18-25%
    Obese 32% plus 25% plus

    Gym Jones 300 training fitness boards Week 7 Workout 1

    Gym Jones 300 training fitness boards Week 7 Workout 1
    16th June 2009 (20090616)
    Week 7, Workout 1 (day 2) - Power Endurance

    1. 8 minutes, Bent over row at 25% body weight.
    2. 6 minutes, Shoulder press at 25% body weight.
    3. 4 minutes of Press ups.
    4. 2 minutes of Chin ups.
    1 round.


    Click here for the next workout, Week 7, workout 2 (pull ups)
    Gym Jones,300,training,fitness,Week 7 Workout 1

    Saturday, 18 May 2013

    Gym Jones 300 training fitness boards Week 6 Workout 3

    Gym Jones 300 training fitness boards Week 6 Workout 3
    14th June 2009 (20090614)
    Week 6, Workout 3 (day 7) - Clean and Press / Strength (Push + Pull)

    1. Press ups, 20 repetitions
    2. Bent over row at 25% body weight, 20 repetitions
    3. Front raises at 25% body weight, 20 repetitions
    4. Shoulder press at 25% bofy weight, 20 repetitions
    Maximum rounds in 24 minutes.


    Click here for Week 7, workout 1
    Gym Jones,300,training,fitness,Week 6 Workout 3

    Wednesday, 15 May 2013

    Gym Jones 300 training fitness boards Week 6 Workout 2

    Gym Jones 300 training fitness boards Week 6 Workout 2
    12th June 2009 (20090609)
    Week 6, Workout 2 (day 5) - Clean and Press / Power Endurance

    1. 8 minutes, Bent over rows with 25% body weight
    2. 6 minutes, Squats, with 25% body weight
    3. 4 minutes of Press ups
    4. 2 minutes of Clean and Press
    1 round only.


    Click here for the next board, Week 6, workout 3 (day 7)
    Gym Jones,300,training,fitness,Week 6 Workout 2

    Saturday, 11 May 2013

    LoveFilm 2 months free gift card

    LoveFilm have sent two gift cards for 2 months free !!!

    Go to LoveFilm.com/ironman and enter code "6TK3TDK6C"

    Grab it whilst you can !!!

    Gym Jones 300 training fitness boards Week 6 Workout 1

    Gym Jones 300 training fitness boards Week 6 Workout 1
    9th June 2009 (20090609)
    Week 6, Workout 1 (day 2) - Clean and Press.

    1. High pull @ 25% body weight for 8 minutes
    2. Snatch @ 25% body weight for 6 minutes
    3. Deadlift @ 50% body weight for 4 minutes
    4. Shoulder press @ 25% body weight for 2 minutes
    1 round only.


    Click here for the next board, Week 6, workout 2 (day 5)
    Gym Jones,300,training,fitness,Week 6 Workout 1

    Gym Jones 300 training fitness boards Week 5 Workout 4

    Gym Jones 300 training fitness boards Week 5 Workout 4
    5th June 2009 (20090605)
    Week 5, Workout 4 (day 5) - Power Endurance.

    1. Bench Press @ 25% body weight for 8 minutes
    2. Shoulder Press @ 25% body weight for 6 minutes
    3. Plank (Knees to elbows) for 4 minutes
    4. Floor wipers @ 50% body weight for 2 minutes
    1 round only.


    Click here for the next routine, Week 6, workout 1, Clean and Press !!!
    Gym Jones,300,training,fitness,Week 5 Workout 4

    Thursday, 9 May 2013

    Gym Jones 300 training fitness boards Week 5 Workout 3

    Gym Jones 300 training fitness boards Week 5 Workout 3
    4th June 2009 (20090604) Week 5, Workout 3 (day 4) - Body Weight.

    1. Dorsal lifts, 20 reps
    2. Side lifts, 20 reps each side
    3. Parachute lifts, 20 reps
    4. Superman, 20 reps each side
    Maximum rounds in 18 minutes.


    Click here for next the next workout (Wk5-4)
    Gym Jones,300,training,fitness,Week 5 Workout 3

    Thursday, 2 May 2013

    Gym Jones 300 training fitness boards Week 5 Workout 2

    Gym Jones 300 training fitness boards Week 5 Workout 2
    3rd June 2009 (20090603) Week 5, Workout 2 (day 3) - Body Weight.

    This is a great ab workout.
    1. Plank Get-Ups, 25 reps
    2. Plank (Knees to elbows), 25 reps
    3. Crunches, 25 reps
    4. Leg raises, 25 reps
    Maximum rounds in 24 minutes.
    Record was set at 9 1/4 reps.


    Click here for Week5, workout 3
    Gym Jones,300,training,fitness,Week 5 Workout 2

    Skoda Octavia mk2 Vag Com VCDS OBD2 location

    I was hunting around for the location of the OBD2 port today, managed to find it tucked underneath the steering column to the right.
    I prefer it being hidden behind a cubby hold in most other VAG cars.. Skoda Octavia OBD2 Location

    Tuesday, 30 April 2013

    Gym Jones 300 training fitness boards Week 5 Workout 1

    Gym Jones 300 training fitness boards Week 5 Workout 1
    2nd June 2009 (20090602) Week 5, Workout 1 (day 2)- Power Endurance.

    This hurt - I was away for a week with no training....
    1. Medi Ball Woodchops 5kg for 8 minutes.
    2. Russian Twists 5kg for 6 minutes.
    3. Medi Ball Crunches 5kg for 4 minutes.
    4. Medi Ball V Sits 5kg for 2 minutes.
    1 round only.



    Click here for 300 Week 5, workout 2's board> Gym Jones,300,training,fitness,Week 5 Workout 1

    Monday, 29 April 2013

    “Big Country” Roy Nelson Knocked Out Cheick Kongo With a Huge Overhand Right at UFC 159

    “Big Country” Roy Nelson Knocked Out Cheick Kongo With a Huge Overhand Right at UFC 159

    Roy Nelson, a.k.a., Big Country, knocked out Cheick Kongo at UFC 159. Nelson wasted no time, pushing Kongo against the cage. When the referee separated the fighters (for no good reason), Nelson landed an overhand right behind Kongo’s ear. One more shot to Kongo on the mat and the fight was over. Nelson has now won 3 straight fights – all by knock out. [@ZProphet_MMA] (original story found on thebiglead.com)

    Gym Jones 300 training fitness boards Week 4 Workout 1

    Gym Jones 300 training fitness boards Week 4 Workout 1
    27th May 2009 (20090527) Week 4, Workout 1 (day 2)- Bodyweight.

    I missed a session the previous week due to there being no spaces / booking slots.
    1. 10 x Burpees
    2. 10 x Box jumps
    3. 10 x Slam ball burpees
    Maximum number of rounds.
    The record was 10 rounds in 13 minutes.

    Click to see next weeks board. Gym Jones,300,training,fitness,Week 4 Workout 1

    Friday, 26 April 2013

    Gym Jones 300 training fitness boards Week 3 Workout 2

    Gym Jones 300 training fitness boards Week 3 Workout 2
    25th May 2009 (20090525) Week 3, Workout 2 (Day 7) - CCIE

    1. Dand Baithak (Hindu press up / squat) x 100
    2. Shoulder press @25% x 50
    3. Front Raise @25% x 50
    4. Press ups x 50
    2 rounds, in the fastest time. (this was 24 minutes, 18 seconds by the group)

    Oh - CCIE stands for "compound complex isolation exhaustion" !!!

    Click here for the board for Week 4, Workout 1.
    Gym Jones,300,training,fitness,Week 3 Workout 2

    Thursday, 25 April 2013

    Gym Jones 300 training fitness boards Week 3 Workout 1

    Gym Jones 300 training fitness boards Week 3 Workout 1
    21th May 2009 (20090521) Week 3, Workout 1 - Press up / Power Endurance

    1. 8 minutes Deadlift @50% of body weight
    2. 6 minutes Snatch @25% of body weight
    3. 4 minutes Squats @25% of body weight
    4. 2 minutes Jump Squats
    1 round only.

    Click here for the board for Week 3, Workout 2.
    Gym Jones,300,training,fitness,Week 3 Workout 1

    Wednesday, 24 April 2013

    Gym Jones 300 training fitness boards Week 2 Workout 3

    Gym Jones 300 training fitness boards Week 2 Workout 3
    17th May 2009 (20090517) Week 2, Workout 3 - Deadlift / Power Endurance

    Another day smashing my legs :/

    1. 8 minutes of Deadlift with 50% body weight.
    2. 6 minutes of Snatch with 25% body weight.
    3. 4 minutes of Squats with 25% body weight.
    4. 2 minutes of Jumping Squats - no weights (only using own body weight).

    1 round only.
    Click here for the board for Week 3, Workout 1.
    Gym Jones,300,training,fitness,Week 2 Workout 3

    Tuesday, 23 April 2013

    Gym Jones 300 training fitness boards Week 2 Workout 2

    Gym Jones 300 training fitness boards Week 2 Workout 2
    16th May 2009 (20090516) Week 2, Workout 2 - Deadlift / Strength

    Is it just me, or are "Climbers Crawls" the most boring and pointless exercise ever created?

    Click here for the board for Week 2, Workout 3
    Gym Jones,300,training,fitness,Week 1 Workout 2

    Monday, 22 April 2013

    Gym Jones 300 training fitness boards Week 2 Workout 1

    Gym Jones 300 training fitness boards Week 2 Workout 1
    12th May 2009 (20090512) Week 2, Workout 1 - Deadlift

    More punishment for my legs - squats and running :(
    (also - my first introduction to an Australian pull-up)

    Click here for the board for Week 2, Workout 2
    Gym Jones,300,training,fitness,Week 2 Workout 1

    Saturday, 20 April 2013

    Gym Jones 300 training fitness boards Week 1 Workout 3

    Gym Jones 300 training fitness boards Week 1 Workout 3
    9th May 2009 (20090509) Week 1, Workout 3 (Day 5)- CCIE

    This isn't the third day of the 300, it's MY third day of training, which is day 5 of the program.

    Click here for the board for Week 2, Workout 1
    Gym Jones,300,training,fitness,Week 1 Day 3

    Friday, 19 April 2013

    Gym Jones 300 training fitness boards Week 1 Workout 2

    Gym Jones 300 training fitness boards Week 1 Workout 2
    6th May 2009 (20090506) Week 1, Workout 2 - CCIE (if you know what this stands for, comment below to let me know !).


    Click here for the board for Week 1, Workout 3
    Gym Jones,300,training,fitness,Week 1 Day 2

    Thursday, 18 April 2013

    Wednesday, 17 April 2013

    How to fit VW Audi SEAT Skoda Handbrake Return Spring

    My instructions on how to fit VW Audi SEAT Skoda Handbrake Return Springs.

    Gym Jones 300 training fitness boards

    Back in May 2009, I was fortunate to take part in a free Gym Jones "300" training routine, which lasted for 14 weeks.


    The training was grueling, and almost destroyed me on more than one occasion.
    The minimum requirements were to attend at least three 30 minute sessions in the week, at JJB in Warrington.

    I'll be posting the training boards for each week, each day.

    For the time being - here's the final test that was to take place in week 15 after all the training has finished.


    Click here for the board for Week 1, Workout 1
    Gym Jones 300

    Sainsbury's save £12 on your first £60 online grocery shop

    Sainsbury's save £12 on your first £60 online grocery shop.

    Voucher code : VJD7-TN4D-KKV9

    Thursday, 21 March 2013

    Covent Garden Soup of the Day - Baked Potato Cheese Beans (Random post)

    Covent Garden Soup of the Day - Baked Potato with Cheese and Beans.

    My lunch for today which was worthy of a post.

    Normally, the a standard sounding lunch or snack.

    However, as a soup, I'm not too sure.

    What do you think?

    Friday, 15 March 2013

    Punto Mk2 and 2b Bonnet Release Cable and How to Open Bonnet if Cable has Snapped

    How to open the Fiat Punto bonnet when the bonnet cable / release cable has snapped.



    I jacked up the car, and grabbed the cable from underneath - watch the quick video, and find out how to get the bonnet released.

    Please share this around, to help fellow Fiat Punto owners, or anyone with a car for that matter.

    Tuesday, 5 February 2013

    Morrisons in embarrassing food labeling



    A friend of mine, was wondering through Morrisons, in Warrington.

    He spotted the rather amusing label on the fish counter.

    It was supposed to be for Salmon...