JK vs BigRed
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haha and its still bad. When I woke I could hardly walk but hobbled my way to the gym and been stretching it all morning and they are freeing up.<br />
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Upper body today - 3 sets of wide grip pullups, 3 sets of DB flies, 4 sets on the flat bench, 3 sets on the pec deck. 3 sets each of seated row and lateral pull downs. 3 sets of military press.<br />
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Tomorrow is legs which could be a worry if my calves are still chopped so it may be light cardio session instead. -
And I did....<br />
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Rubbed em good last night whilst watching some WWE on MySky and hit the gym for legs this morning.<br />
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Good 10mins on the bike as warmup and then in too good old squats. 1 set of 20 just the bar, then sets of 12 at 60kg, 3 sets of 10 at 100kg and another set of 12 at 60kg but super deep. Not too heavy today but good volume. The 4 sets of leg press, 3 of leg extension, 3 of hamstring curls and 3 of calf raises (albeit slighly lighter than last week). 5mins on the bike at the end to loosen things up abit.<br />
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Feels good now - will wait for tomorrow. -
yeah, lunges SUCK, but as that toothpaste add used to say, "they do get in".<br />
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Reps for squats 6-6-6, and then lunges 30-20-20. That is each leg, doing them all one leg than the other. so your feet are set, your just lunging 30 times. with dumbells. it hurts!!<br />
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We're onto leg press and swiss ball wall squats next week. Will keep you updated on that one for the pain scale! -
Did more cardio yesterday 15mins light run on the treadmill then some shoulders work before more cardio with 20mins HIIT on the cross trainer.<br />
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Today had a back and bicep session plus the usual abs class. Did some solid deadlifts this morning so feeling good -
Pretty avg session today and I blame the 10 or so heinekins I drank last night for that!!<br />
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Did Chest and Tri and just never felt like i really go in to the workout. Started with 5mins row and then workout went DB flies, flat bench, pec dec, incline DB press, skull crushers, tricep push downs and dips. <br />
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6 workouts (incl cardio) to go pre-christmas then at least 10 days off the gym when I head away down coro with the family. Gonna give it everything this week so might be sore come christmas day! -
Final legs workout of 2011 done and dusted.Started with 5mins on the bike then on to squats (6 sets), leg press (4 sets), leg extensions super setted with hamstring curls (3 sets) and 3 sets of calf raises. No lunges.....they are so 2012. Did some abs to finish too. Tomorrow will most likely be cardio.
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Tuesday - Did 20mins on the bike (spin class for one) and then shoulders - overhead press, shrugs, lat and frontal raises. Then caught boat out to rotoroa island to do some volunteer work for the day with 30 of our summer interns. Clocked up plenty of miles on the feet and shifted alot of driftwood, trees etc. So a good physical day. Got a bit of a tan too so bonus. <br />
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Today did back so 5min row, wide grip pull ups, deadlifts, seated row, narrow grip pull ups, lat pull downs.<br />
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3 more workouts pre-christmas. -
Chest pump on....<br />
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Great session this morning. Was full of beans and just got stuck in. 10mins on the cross trainer then did 3 super sets of 20 pressups and DB flies to get the blood flowing and a bit of a stretch. 5 sets flat bench, 4 sets ped deck, 3 sets DB press, 3 sets incline bench. Then some tricep push downs and dips for good measure. Oh and 3 sets of 20 crunches.<br />
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Tomorrow will be playing golf so no gym. Saturday will be final session for the year and will prob just do all my favourites so lots of arms haha -
Final gym session of 2011 all done and dusted.<br />
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Had the whole gym to myself today as it appeared most were out christmas shopping. Did a shoulder and arms workout. Rowed 2000m at a gentle pace and then straight in to the arnie presses (4 sets) followed by 3 sets each of lat and frontal raises and then 3 sets of shrugs. On to arms and did 3 sets bodyweight pullups (to failure) and then bicep curls on the cables as heavy as I could. 3 sets of skull crushers super setted with kick backs and then back on the biceps and this time the ez bar and did 8 sets with 30 sec rest between each grip and alternating between wide and narrow grips. 3 super sets of tricep push downs and dips to finish. Arms felt dead and to test I tried to see how many pullups I could do and managed 2 haha.....well and truely emptied!<br />
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Final weighin for the year at 80.5kg. Might take a pic or two in the morning before the xmas bloat sets in.<br />
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Off down the beach on the 27th so away for a week. Will try and run most days - just 5 or 6km on the beach to burn off those xmas treats. Will be a good time to sort my goals for 2012 too.<br />
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Merry christmas all. -
[SIZE=5][B]2012.....<br />
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[/B][/SIZE]Still away on holiday and haven't stepped in to a gym since christmas eve. I have however been a bit landlocked with this shite weather so have started doing a fair bit of running to kill the time. Did 3km with the wife on the 27th and then solo runs of 7km on the 29th and 30th and about 10km yesterday. May get one more run in before we head home. Planning first gym session for 2012 on the 4th... -
Plan for FY12 is to try and really put on some decent muscle with a target of being around 84kg and less than 10% body fat come christmas 2012. Gonna take a fair bit of training, a whole lot of clean eating and a comittment to ensuring I get enough rest so given I like to train at 6am I may need to start hitting the sack a bit earlier.<br />
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Anyway, gonna hit the gym tomorrow and will have a good chat to my PT re my plans for the year and how he thinks I should approach it but as usual I have been doing a bit of reading and am thinking of commencing a 5 x 5 style program for the next 12 to 15 weeks. I like the look of Madcows 5x5 which is just one of the many variations of Bill Stars classic programme and it should give me some good gains in terms of both strength and size if I can apply myself. Lots of compound lifts and forced progression. Some good info on it at [url]http://madcow.hostzi.com/5x5_Program/Linear_5x5.htm[/url]
