JK vs BigRed
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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. -
I reckon a BIG exercise like those should be the core of any workout eh. All those you mention plus good old bench press for the chest day. I have been getting great chest pump recently even with the lower volumes. Don't usually get much happening in the old chest so its a nice change
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Sleep in this morning as had to drop my car off to get a new windscreen at 8am so didnt wake til 6am...joy!<br />
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Cardio day so 30mins on the cross trainer at a moderate pace and then joined one of the classes for abs and stretching. <br />
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Big day tomorrow as its heavy day woot. Got sent a few pre-workout samples with my latest protein orders. Have 4 of "The Curse" and also a couple of Nutratech Rage which is a new one from the guys at bodybuilding.co.nz. Might take one ahead of tomorrows heavy session to ensure I am well fired up, especially as I may have a late night tonight with work etc. -
[B]Week 3 Day 3 = heavy day[/B]<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 52.5kg, 5 x 67.5kg, 5 x 80kg, 5 x 92.5kg, 3 x 107.5kg, 8 x 80kg (no real issues but probably didnt go as deep as I really wanted on the 107.5kg set)<br />
Benchpress - 10 x bar, 5 x 40kg, 5 x 47.5kg, 5 x 55kg, 5 x 65kg, 3 x 75kg, 8 x 55kg <br />
BB Row - 5 x 40kg, 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 3 x 52.5kg, 8 x 47.5kg <br />
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EZ bar curls - 3 sets of 10<br />
Tricep extensions - 3 sets of 10 supersetted with dips to failure<br />
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Felt a really good workout. Still looking forward to upping the weights some more and hitting some PBs. They aren't far away now. -
[b]Week 4 Day 1[/b]<br />
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Grrrr ended up doing Day 1 on Sunday morning as knew would have no time on Monday and I think maybe the lack of recovery from Friday (or just a super flat day) hampered me....my first failed lift and only week 4!<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 55kg, 5 x 70kg, 5 x 82.5kg, 5 x 95kg, 5 x 107.5kg<br />
Benchpress - 10 x bar, 5 x 42.5kg, 5 x 50kg, 5 x 57.5kg, 5 x 67.5kg, 4 x 75kg (fail), 3 x 75kg (2nd crack fail)<br />
BB Row - 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg<br />
Hyperextensions - 3 sets with no added weight.<br />
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Bit gutted and suprised to fail attempting 5 reps of 75kg given how easy the 3 reps felt on Friday. I think this means I go through the rest of this week for benchpress the same as last week and ensure I make the lift next Monday so can move on. -
Day 2 Week 4...feeling flat!<br />
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Had a late night with work and mucking about on the net and watching TV and then one of the kids woke with bad dreams so didnt get to sleep til almost 1am. So today I felt super flat at the gym and never really got in to it. Struggled through...<br />
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Warmup = 500m row (very leisurely pace)<br />
Squats - 10 x bar, 5 x 55kg, 5 x 70kg, 5 x 82.5kg, 5 x 82.5kg<br />
OH press - 5 x 27.5kg, 5 x 30kg, 5 x 32.5kg, 5 x 35kg.<br />
Deadlifts - 5 x 85kg, 5 x 102.5kg, 5 x 117.5kg, 5 x 132.5kg<br />
Pullups - 3 sets of body weight - 12, 10 and 8 reps.....was depleted! -
[b]Week 4 Day 3 = heavy day[/b]<br />
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Warmup - 5mins on the bike<br />
BB Row - 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg, 3 x 55kg, 8 x 47.5kg (had to row first as some puny *** was doing half assed knee bends in the only rack)<br />
Squats - 10 x bar, 5 x 60kg (suppose to be 55 but lazy), 5 x 70kg, 5 x 82.5kg, 5 x 95kg, 3 x 110kg, 8 x 82.5kg (felt good)<br />
Benchpress - 10 x bar, 5 x 42.5kg, 5 x 50kg, 5 x 57.5kg, 5 x 67.5kg, 3 x 75kg, 8 x 60kg (so did first 4 sets and warmup set as per Day 1 and then 3 of 75kg again which was last fridays triple - felt easier today so hopefully nail 5 no problem come monday)<br />
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Tricep extensions - 3 sets of 10<br />
DB curls - 3 sets of 8 supersetted with tricep dips (12 reps each)<br />
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Felt good this morning. Was fired up big time as I love fridays and its always a bit of challenge to get this day done in 50mins and still have enough rest ahead of the heavier sets). Bring on 2 days relaxation (and fishing) this weekend!
