JK vs BigRed
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[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! -
Week 3 Day 1<br />
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Auck anniversary so got up early and went for a fish. Couple of kings and a snapper and home by 9am...easy. Got my stink on some more by mowing the lawns and given we still have no functioning bathroom it was the perfect time to go to the gym for a shower. And of course to shift some tin.<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 55kg, 5 x 67.5kg, 5 x 82.5kg, 5 x 92.5kg, 5 x 105kg <br />
BB Row - 5x 40kg, 5 x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg (had to do rows 2nd as all 3 bench press setups were taken)<br />
Benchpress - 10 x bar, 5 x 40kg, 5 x 50kg (too lazy to load 47.5kg), 5 x 55kg, 5 x 65kg, 5 x 72.5kg<br />
Hyperextensions - 3 sets with no added weight. <br />
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Rows are feeling easy. I think I could bump the weights a bit but would like to stick with the programme. Plenty of time for PBs. Squats feeling alright. Bench feeling good!<br />
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Oh and week 3 weigh in at 82.8kg -
Cardio today - 30mins on the bike and then 4 sets of crunches and 3 sets of leg raises.<br />
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Was lucky to even make it to the gym as my ph (which is my alarm) went flat and the old body clock kicked in and woke me at 5.41 only 1min after my alarm would have gone. Awesome! -
[quote name='JK']Cardio today - 30mins on the bike and then 4 sets of crunches and 3 sets of leg raises.<br />
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Was lucky to even make it to the gym as my ph (which is my alarm) went flat and the old body clock kicked in and woke me at 5.41 only 1min after my alarm would have gone. Awesome![/QUOTE]<br />
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How awesome is it when that happens? I woke up 1min before mine today at 5:38... -
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fark you guys get up early!! <br />
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I only get up that early if I have an early meeting in Auckland, and then I barely sleep as I clockwatch worried the alarm wont go off -
Yeah I get up 8am on the weekends as kids wake then and I dont mind as its still a sleep in compared to the week days.<br />
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Anyway today was Day 2 of Week 3. I think Day 2 is my favourite day as I get to do deadlifts!<br />
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Warmup = 1000m row (3.35min...nothing like a good puff straight away....yep I am a bit unfit!)<br />
Squats - 10 x bar, 5 x 52.5kg, 5 x 67.5kg, 5 x 80kg, 10 x 80kg (few extra reps just for fun) <br />
OH press - 5 x 25kg, 5 x 27.5kg, 5 x 30k, 5 x 32.5kg.<br />
Deadlifts - 5 x 82.5kg, 5 x 100kg, 5 x 115kg, 5 x 130kg (felt great!!)<br />
Pullups - 3 sets of body weight - 12 reps.
