JK vs BigRed
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[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! -
[b]Week 5 Day 1[/b]<br />
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Week 5 has begun and felt well rested after the weekend.<br />
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Warmup - 5mins on the bike<br />
Squats - 10 x bar, 5 x 60kg (too lazy for 57.5kg), 5 x 72.5kg, 5 x 85kg, 5 x 100kg (again too lazy to load 97.5kg), 5 x 110kg<br />
Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5g, 5 x 60kg, 5 x 67.5kg, 5 x 75kg<br />
BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg<br />
Hyperextensions - 3 sets with 10kg weight added. -
how you findning the new programme? You been doing it for a while now?
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Really good mate. Its forcing me to track my lifts better than I have ever before and also forces progression so I'm keeping challenged.<br />
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Gonna keep at it for at least another 5 or 6 weeks and see how far I go before I start failing lifts.<br />
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Day 2 Week 5<br />
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Bugger had another late night with work etc. Still got through so all good.<br />
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Warmup = 500m row<br />
Squats - 10 x bar, 5 x 60kg (as usual too lazy to muck about with 57.5kg), 5 x 72.5kg, 5 x 85kg, 5 x 85kg<br />
OH press - 5 x 30kg, 5 x 32.5kg, 5 x 35kg, 5 x 37.5kg<br />
Deadlifts - 5 x 87.5kg, 5 x 105kg, 5 x 120kg, 5 x 137.5kg (new PB - was actually supposed to only lift 5 x 135kg but I read the wrong days weights on my schedule and wondered why I struggled....but got there!)<br />
Pullups - 3 sets of body weight - 12, 10 and 8 reps. Felt pretty buggered from the extra deads so found these extra tough today.
