JK vs BigRed
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Eating still shit here, abs just hanging in there. Got in for first train of the new year today and Hit legs and shoulders
Ride 5mins
Leg extensions - 3 sets
Squats - 6 sets up to 5x140kg
Straight leg deads - 4 sets of 12-15 reps
Hack squat - 3 sets of 20 repsCable side and front raises - 3sets
seated db press - 4 sets
Upright bb rows - 4 sets
Machine seated press - 1 drop set about 60 reps -
Morning session just done and dusted
Chest back and arms
BB bench - 5 sets
Seated row - 5 sets
Db incline bench - 4 sets
Lat pulldowns - 4 sets
db pullovers - 4 sets
Bb curls - 4 sets
Tricep push downs - 4 sets
Db hammer curls superset with dips - 3 setsAlso did 4 sets of machine crunches for the old abs
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Still on holiday but really pumped for those new year fitness gains. New programme starts next week with a real focus on strength development.
Legs and shoulders again today
Warmup was 5 mins ride then some rubber band walks and glute bridges to get everything firing.Deadlifts - 10x70kg, 6x110, 3x140, 1x160, 1x180 (bit of a struggle but locked out ok), 5x140, 5x140
Squats - focus of depth today and correct breathing using a belt (also used for deads) 10x60kg, 10x60, 10x80, 10x80, 10x90, 10x90
Lunges - 3 laps of the track at body weight then 10kg per side next two laps
BB OHP - 15x30kg, 10x40, 10x40, 8x45, 8x45
Seated Db side raises - 20x5kg/side, 15x7.5, 12x10
Facepulls - 15x36kg, 12x41, 12x41Finished with 3 sets of hanging leg raises
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You thought about doing a bodybuilding comp or even giving powerlifting a hoon? You've got a mean base for either of those bro - good excuse to get a few tips from your mate Jade too!!
Any numbers in particular you want to hit for lifts or bodyweight/bodyfat?
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Nah neither really for me mate
I can get diet tips off her anytime tho. Seeing her this weekend actually as we got a wedding to attend.
No real goals numberswise but gonna do this programme I've had passed on from one of my jacked powerlifting mates. Just gonna follow it, eat well and see where it takes me.
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Chest back and arms this morning
Did some on swings and waiters carries to warm up as well as rubber band pull and walk angels after realising how tight my shoulders were.
Workout was
Incline BB bench - 6 sets
Pull-ups - 5 sets
Close grip flat bench - 3 sets
Wide grip seated row - 4 sets
Cable flies - 3 sets
Close grip pulldowns - 3 sets
Preacher curls - 3sets
Skullcushers - 3 sets superset with single arm push downs
Incline DB curls - 3 sets
Tricep pushdown triple drop set x 2
Cable curl triple drop set x 2 -
6 sets! Does that include warm-up set? How many reps?
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@Rancid-Schnitzel for incline bench?
Would have done a set with just bar then 6 sets being say 15x60, 12x70, 10x80, 10x80, 8x85, 8x85
Yes my bench does suck lol
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New programme underway - 14 weeks with first 2 weeks being a hypertrophy phase followed by 4 weeks of technique focus and then 2 x 4 week strength blocks. I got it from a powerlifting mate of mine who had it done for him by PTC in Gold Coast who have a great rep as strength and conditioning specialists.
Bloody thing is a PDF and doesnt appear to copy well so a bit difficult for me to track in my own book. I've had to convert all his weights to mine using basic % of max lifts. All seems pretty light for now but will get harder for sure. Actually only the squat, deads and bench are prescribed weights. Accessory work weights aren't detailed, just reps and sets with only limit being that you shouldnt be failing any reps.
Plan for each week is Lower Mon and Thurs, Upper Tues and Fri with weds being a rest day so probably light cardio, mobility etc.
Today's workout
Squat - 5 sets of 10 @ 70kg
Lying hamstring curls - 3 sets of 10 @ 43kg, 46, 46
Leg press - 5 sets of 10 @ 90kg (these leg presses at my new gym way feel heavier than any other i've used)
Lunges - 3 sets of 10 @ 15kg/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 12 -
Day 2 and a fairly easy day as I'm still doing main lift at 45% max.
BB bench - 5 sets of 10 at 50kg
BB row - 3 sets of 12 at 50kg
Seated tricep extension - 3 sets of 12 at 27.5kg
Incline DB curls - 3 sets of 12 at 15kg/side
DB side lateral raises - 3 sets of 12 at 7.5kg/side (seated)
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10 -
No doubt you've got that mint form locked in bro. Can still be really satisfying lifting well below your usual range and making each rep tumeke. You'll be frothing by the time the weight gets challenging too!
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Day 3
Deficit deadlifts (from 6cm rise) - 5 sets of 10 @ 80kg
Front squat - 3 sets of 10 @ 50kg (spent a lot of time stretching to get hands right setup)
Lying HS curls - 3 sets of 10 @ 46, 50, 50kg
Leg extensions - 3 sets of 10 @ 50, 57, 57kg
St leg deads - 3 sets of 10 @ 70kg
Machine crunches - 3 sets of 10, 15, 20 superset with banded squats
Good mornings - 4 sets of 10 with just the bar. -
Day 4 and first week done and dusted.
Close grip BB bench - 4 sets of 12 @ 50kg (was supposed to be slightly less but meh)
Lat pulldowns - 3 sets of 12 @ 63kg
BB overhead press - 4 sets of 12 @ 35kg
Skullcrushers - 3 sets of 12 @ 30kg
EZ bar curls - 3 sets of 10 @ 35kg
Wall angels - 4 sets of 12 (so tight I did these on the floor holding 3kg DBs to keep both elbows and hands down..ouch!)
KB overhead press - 4 sets of 12 @ 10kg (gotta do these with KB upside down much like weights carry)Hopefully make an outdoor high intensity session tomorrow morning.
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Went to the outdoor session sat morning but fark it wasnt on so ended up just going for a decent walk with the kids on their bikes.
Sunday golf so no training, just blistering drives down the fairway and a gentle walk from tee to green.
Today day 1 of week 2 - same as last week really but more weight to squat over more reps less sets
Squat - 4 sets of 12 @ 80kg
Lying hamstring curls - 3 sets of 10 @ 43kg, 50,50
Leg press - 4 sets of 15 @ 90kg
Lunges - 3 sets of 10 @ 15kg/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/sideHitting good depth on squats. Real happy with how these are coming along.
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Legs and glutes actually pretty sore from yesterday. Had a good roll out last night. Helped a lot.
Week 2 Day 2
BB bench - 5 sets of 12 at 55kg
DB row - 3 sets of 12 at 32.5kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 15kg/side
DB side lateral raises - 3 sets of 12 at 7.5kg/side (seated)
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10 -
Cardio and mobility day today which felt like was needed.
Cardio - 30mins spin bike at good pace. Plenty of sweat
Mobility - lots of foam roller and stretching. Focus on legs and glutes as pretty tender from monday still and need to squat again tomorrow. Also worked on opening up shoulders. Lots of rubber band work and more wall angels, or should I say floor angels using weights to keep arms flat to ground.
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Day 3 of Week 2 and another good session. Heaps of focus.
Deficit deadlifts (from 6cm rise) - 5 sets of 8 @ 90kg
Front squat - 2 sets of 10 @ 55kg, 1 set at 50kg
Lying HS curls - 3 sets of 10 @ 50kg
Leg extensions - 3 sets of 10 @ 57kg
St leg deads - 3 sets of 10 @ 70kg
Machine crunches - 3 sets of 10, 15, 20 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 10kg on it. -
Day 4 week 2
Close grip BB bench - 4 sets of 15 @ 50kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 12 @ 37.5kg
OH DB extensions - 3 sets of 12 @ 27.5kg
Preacher curls - 3 sets of 12 @ 29.5kg
Wall angels - 4 sets of 12
KB overhead press - 4 sets of 12 @ 10kgPretty good week. Enjoying the programme but still very early stages. Another two weeks hypertrophy focus before getting in to the strength stuff.
Eats have been pretty good. Extra calories in diet means I can be a bit looser and enjoy a few of those treats on offer. Still probably not quite hitting carb or calorie targets.
