JK vs BigRed
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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. -
Some footage of me fishing on Gone Fishin from Saturday gone <br />
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[URL]http://ondemand.tv3.co.nz/Gone-Fishin-Season-20-ep-13/tabid/59/articleID/5130/MCat/183/Default.aspx[/URL]<br />
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And big Damo too from Coast Barbell. Hes about 140kg so has a tendancy to make decent snapper look small. -
[quote name='JK']Haha no "Do you even lift" comments after posting that photo.....maybe no one has seen it! <br />
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I was more thinking where are your legs <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> <br />
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Mate you sound like you are going great guns! I have a 'bit of a plan' but after reading this, I need to pull finger!! -
Today was supposed to be the light day and theoretically the easiest workout of my whole 12 week programme...hmmmm! <br />
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Warmup -5mins row<br />
Squats - 10 x bar, 5 x 47.5kg, 5 x 62.5kg, 5 x 75kg, 5 x 75kg<br />
OH press - 5 x 25kg, 5 x 20kg, 5 x 22.5kg, 5 x 25kg, 5 x 27.5kg These were pretty light weights for me but PT said my form wasn't quite right on my first set (leaning back too much) so deloaded the bar and started from scratch to make sure I get it right. <br />
Deadlifts - 5 x 77.5kg, 5 x 95kg, 5 x 110kg, 5 x 125kg<br />
Pullups - 3 sets of body weight, 12, 12 and 10 reps Found these MUCH harder at the end of the workout and failed to push out 12 on the last set. Probably could have done with a longer rest between sets (had about 1 minute). -
First of my 'heavier' days but still first week so still well below PBs. <br />
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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, 3 x 102.5kg, 8 x 75kg<br />
Benchpress - 10 x bar, 5 x 35kg, 5 x 42.5kg, 5 x 50kg, 5 x 60kg, 3 x 70kg, 8 x 50kg <br />
BB Row - 5 x 35kg, 5x 37.5kg, 5 x 40kg, 5 x 42.5kg, 3 x 47.5kg, 8 x 40kg.<br />
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Allowed to do some arms work too day but was running late for a 730am appointment so will pop in late this arvo to nail them good before a weekend of rest (probably more painting and sanding at home...joy!) -
Got in to the gym in the city this arvo to complete the arms. Ended up doing a bit of shoulders work to start off (4 sets military press, 3 sets lat raises) and then some calf raises before 4 sets of DB curls, 3 sets of tricep extensions, 3 sets of EZ bar curls and 3 sets of tricep pushdowns supersetted with dips. Bit more than I intended to do but was good fun.
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Week 2 commences today so all weights from last monday up by 2.5kg .<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 50kg, 5 x 65kg, 5 x 77.5kg, 5 x 90kg, 5 x 102.5kg <br />
Benchpress - 10 x bar, 5 x 37.5kg, 5 x 45kg, 5 x 52.5kg, 5 x 62.5kg, 5 x 70kg<br />
BB Row - 5 x 37.5kg, 5x 40kg, 5 x 42.5kg, 5 x 45kg, 5 x 47.5kg<br />
Hyperextensions - 3 sets with no added weight. <br />
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Struggled a wee bit with the top set for both squats and bench which was a suprise given have lifted these weights for reps before with no problem. Squats may have been due to having sore calves still from Friday arvos workout but given bench too was also a bit down I think it just may have been one of those mornings.<br />
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Forgot to do weekly weigh in so will do it tomorrow when I go in for cardio. -
Another non-lifting day today but back in the gym to try improve those fitness levels and also for a shower pre work as our one and only bathroom got gutted yesterday for the new one to go in.<br />
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30mins cardio on the spin bike at a decent pace.<br />
3 sets of crunches <br />
3 sets hanging leg raises<br />
3 sets of decline crunches -
[B]Wednesday - Week 2 Day 2[/B]<br />
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Warmup = 500m row (was running a bit late)<br />
Squats - 10 x bar, 5 x 50kg, 5 x 65kg, 5 x 80kg, 5 x 80kg (too lazy to muck around loading up 77.5kg)<br />
OH press - 5 x 22.5kg, 5 x 25kg, 5 x 27.5k, 5 x 30kg. Much better form than last week.<br />
Deadlifts - 5 x 80kg, 5 x 100kg (again too lazy to load up 97.5kg), 5 x 112.5kg, 5 x 127.5kg<br />
Pullups - 3 sets of body weight - 12 reps. <br />
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Actually got through the workout pretty dam quickly. This day is probably the easiest day and only takes about 35 mins so next time will make sure I do a longer warmup. -
Bit of cardio today even though I struggled to get up and in to the gym after only about 4 hours sleep. Needed two scoops in the coffee this morning to kick me in to gear.<br />
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Spent 30mins on the crosstrainer at a good pace and then more abs - 4 sets of crunches and 3 sets of twist and crunches. That was it as big day at work so needed an early start. Also need to fit in 3 interviews for a new PA today. Have facebooked them all and already have a clear favourite. Will have to see what actually turns up this arvo though. -
Hell I love this new programme! Really gets me pumped knowing I am cotinuing to push myself and was a bit worried I may struggle with my heavier triples today after mondays effort but no way....powered through better than ever. My PT seems to rate it too now and I've noticed a couple of other guys have changed their routine and are doing very similar to me. Maybe its just like when you have a certain car and you then notice all the others on the road too, maybe not. Anyway...<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 50kg, 5 x 65kg, 5 x 77.5kg, 5 x 90kg, 3 x 105kg, 8 x 90kg (was supposed to do 77.5kg but couldnt be bothered with the unload and was feeling pumped. 2 days rest ahead....why not)<br />
Benchpress - 10 x bar, 5 x 40kg (again couldnt be bothered mucking around to get 37.5kg), 5 x 45kg, 5 x 52.5kg, 5 x 62.5kg, 3 x 72.5kg (easy!), 8 x 52.5kg <br />
BB Row - 5 x 40kg (again...too lazy for 37.5kg), 5x 40kg, 5 x 42.5kg, 5 x 45kg, 3 x 50kg, 8 x 45kg (also supped to be 42.5kg but have started light on BB row so only dropped it back a little)<br />
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DB curls - 3 sets of 8<br />
Tricep extensions - 3 sets of 10 supersetted with dips to failure (got at least 10 on all 3 sets)<br />
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Feeling good....apart from the oats catastrophe....see oats thread!
