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 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 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 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 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 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 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 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 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 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 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 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 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

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 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.

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 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 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

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.

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 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

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 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 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 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 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 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 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

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..

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>

“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 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 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 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 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 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 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 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 boards Week 1 Day 1

Gym Jones 300 training fitness boards Week 1 Day 1
5th May 2009 (20090505)
Week 1, Day 1 - It's all about Body Weight.

Click here for the board for Week 1, Workout 2

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

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.

Crucial M4 SSD firmware update screen

I've just updated the firmware on a Crucial M4 SSD.

I had to leave the firmware update file on the main c: partition, but besides that slight quirk, things installed smoothly.

Success !!!

Usain Bolt - sort of

Today, I met Usain Bolt, awesome !!!!