JK vs BigRed
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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] -
So the new programme. Still finalising the specifics (starting weights etc) but the basics of my 5x5 are as follows:<br />
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[B]Mon (moderate day)[/B]<br />
Squats - 5 sets of 5 reps ramping up from approx 50% to 90% of my 5RM (or approx 45% to 85% of my 1RM) over the 5 sets<br />
Bench press - as per above<br />
BB row - as per above<br />
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Supplementary exercises - 2 sets of weighted hyperextensions, 3 sets of crunches<br />
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[B]Weds (light day)[/B]<br />
Squats - 4 sets of 5 reps with the first 3 sets the same as Monday and the 4th set the same as the 3rd.<br />
OH press - 4 sets of 5 reps ramping up from approx 60% to 90% of my 5RM (or approx 55% to 85% of my 1RM) over the 5 sets<br />
Deadlifts - as per above for OH press<br />
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Supplementary exercise - 3 sets of pullups (10-12 reps with added weights)<br />
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[B]Fri (heavy day)[/B]<br />
Squats - first 4 sets are as per Monday and again for 5 reps. 5th set is only 3 reps but at approx 2.5% heavier than Mondays 5th set and then the 6th set is 8 reps of the same weight as todays 3rd set (this is probably the most complicated bit)<br />
Bench press - as per above<br />
BB row - as per above<br />
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Supplementary exercises - 3 sets (8 reps each) of weighted dips, BB curls and tricep extensions. <br />
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Then comes Monday again where assuming the previous week was successful I'll bump up all the weights by approx 2.5%. This means that the 5th set on Monday will be 5 reps of the heavy triple performed in the 5th set on the previous Friday. The programme runs for 12 weeks and calls for a light start but by week 4 I will be should back to my max lifts and hopefully setting PBs each week then after. If I stall on certain exercises then I will deload a couple of weeks and recommence the progression. The light start actually suits me quite well given I have taken 2 weeks off from the gym so whilst I feel very refreshed my max lifts are probably a little down. This means working out only 3 days a week but squatting every day and a real focus on the compound movements so little need to add additional exercises. I may try add some calf raises in there - unsure what day would work best though. This means Tues and Thurs are free so may use one of these for some light cardio or some added sleep ins or maybe even head in to work early like I use to before I worked out 5 mornings a week.<br />
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Anyway, in prep for kicking off this programme I hit the gym today and yesterday to get the old muscles working again. Weighed in 82.5kg yesterday and did a 10 min row and then 5 sets of pullups. Then 3 sets of military press on the shoulders, 3 sets of seated rows, 4 sets of bench press, 3 sets of lat pulldowns and a 5min leisurely paced row to finish. Did all at decent weights but not quite as much as I was lifting pre-christmas.<br />
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Today was a bit of a legs primer. 10mins on the spin bike to get the legs warmed up before 6 sets of squats, 4 sets of deadlifts and 3 of leg extensions. Again all at lower weights than pre-christmas but a real focus on form, especially with the squats and deadlifts as keen to have form bang on for this new programme which I am hoping will really push me. -
JK, you're training the house down and your organisation is quite inspirational. Gonna look at getting the old 5 x 5 out myself I think. At 84kg does that lead me to believe you're under 6 foot ? I've got plans on getting to about 95kg whilst maintaining the strength and power, not always easy ! My problem was hitting sticking points and instead of lowering the weights a tiny bit and keeping it up I shifted to something else ( lower weights by heaps but lots more reps type stuff ). I need to get a programme and stick to it. <br />
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Steak and salad for dindins tonight, may sneak a glass or two of pinot gris in as well, moderation being the key naturally..... -
I'm 6ft on the dot mate. I wanna be a pretty lean (body fat wise) 84kg. So not much heavier than I am right now but about 5% lower in terms of body fat. I'd say by June I might be up to as much as 86-87kg but we'll see how things go. My main goal this year is to increase my functional strength and I reckon the 5x5 should be a good start.<br />
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I do like to be quite organised in everything I do....seems to be one of my traits. Always got a plan sorted for whether its work or leisure (fishing, gym, etc). I'm of the view that if you are gonna do something, ya just don't do it for the sake of doing it. Need to try get the best use of ya time and have every chance of suceeding in meeting ya goals. -
Rained all day so couldnt do alot of the outside work around the house that was planned but did a couple of hours digging in the rain this morning before giving up for some lunch and a gym session. <br />
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Wanted to focus on trying to get back up to speed after my break so another pretty random workout - 1000m row, 50 pullups then 4 sets of bench press, 3 of seated row, 3 sets of 20 pressups, 3 of BB row, 3 supersets of tricep pushdowns and dips, 4 sets of EZ bar curls (2 wide grip / 2 narrow grip). Felt good to get a bit of a pump in the old arms as it had been a few weeks. -
Wasterblasted all day yesterday with no shirt on and even though it was raining most the time and I didnt see one spec of blue sky, I woke this morning with my back absolutely caned with sun burn....ouch!!! DOH!!!<br />
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Hurt even more at the gym this arvo when I got in to the squats. New programme will start monday 6am so today was another prep type day to get back up to speed. 5mins on the bike and then straight in to the squat rack for 20 x bar, 10 x 60, 10 x 80 and then 8 of 90kg. Felt good form and strength wise but very sore on the sun burn so I called it quits on the squats there. 5x5 also calls for overhead press which I haven't really done before so did 5 pretty light sets followed by 4 sets of barbell rows again with a big focus on form. 3 sets of lat and frontal raises to finished off before a quick 500m on the rower. -
Been a busy week so not alot of gym time but all good. Just gagging to start the new program on Monday morning.<br />
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Tuesday spent the day waterblasting (again). Weds went for a 2 hour hike and climb to get to one of my awesome landbased fishing spots (plus 2 hour return trip). Thurs painted so today Friday finally some more gym time. Did final day of my prep for new programme. So a quick 5min warmup on the spin bike and then 4 sets of squats, 4 sets of deadlifts, 4 sets of bench press, 3 sets of rows, 3 sets of OH press. 3 sets of bicep curls followed by 3 supersets of tricep pushdowns and dips to finish. Easy. Bring on Monday! -
Took a quick pic this morning ahead of the new program. Will be good to see how things change over the year and wish I had take one this time last year too but oh well. 82kg on the dot. Took some shirt off ones too and of back etc but not man enough to post them in my current state haha. I'm also shit at posing as you can see.<br />
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Haha no "Do you even lift" comments after posting that photo.....maybe no one has seen it! <br />
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Anyway, it has begun! First day back at work and first day of the 5x5. Reasonably easy start with light weights but these will ramp up throughout the programme. Todays workout was:<br />
Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 87.5kg, 5 x 100kg<br />
Benchpress - 10 x bar, 5 x 35kg, 5 x 42.5kg, 5 x 50kg, 5 x 60kg, 5 x 67.5kg<br />
BB Row - 5 x 35kg, 5x 37.5kg, 5 x 40kg, 5 x 42.5kg, 5 x 45kg<br />
Hyperextensions - 2 sets with no added weight. <br />
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Didnt have time for situps as had a few people that wanted to catch up with me after not being seen in the morning session since pre-christmas. <br />
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Good eats starts today too - protein shake pre-workout, proats and a bannana for brekky, just had 2 x rice wafers with peanut butter. Tuna and brown rice to come.
