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.