JK vs BigRed

JK

Sleep in this morning as had to drop my car off to get a new windscreen at 8am so didnt wake til 6am...joy! 
 
Cardio day so 30mins on the cross trainer at a moderate pace and then joined one of the classes for abs and stretching. 
 
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.

JK

[B]Week 3 Day 3 = heavy day[/B] 
 
Warmup - 5mins on the bike 
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) 
Benchpress - 10 x bar, 5 x 40kg, 5 x 47.5kg, 5 x 55kg, 5 x 65kg, 3 x 75kg, 8 x 55kg 
BB Row - 5 x 40kg, 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 3 x 52.5kg, 8 x 47.5kg 
 
EZ bar curls - 3 sets of 10 
Tricep extensions - 3 sets of 10 supersetted with dips to failure 
 
Felt a really good workout. Still looking forward to upping the weights some more and hitting some PBs. They aren't far away now.

JK

[b]Week 4 Day 1[/b] 
 
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! 
 
Warmup - 5mins on the bike 
Squats - 10 x bar, 5 x 55kg, 5 x 70kg, 5 x 82.5kg, 5 x 95kg, 5 x 107.5kg 
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) 
BB Row - 5x 42.5kg, 5 x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg 
Hyperextensions - 3 sets with no added weight. 
 
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.

JK

Oh and today was Cardio - 30mins on the spin bike and some abs work. That is all.

JK

Day 2 Week 4...feeling flat! 
 
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... 
 
Warmup = 500m row (very leisurely pace) 
Squats - 10 x bar, 5 x 55kg, 5 x 70kg, 5 x 82.5kg, 5 x 82.5kg 
OH press - 5 x 27.5kg, 5 x 30kg, 5 x 32.5kg, 5 x 35kg. 
Deadlifts - 5 x 85kg, 5 x 102.5kg, 5 x 117.5kg, 5 x 132.5kg 
Pullups - 3 sets of body weight - 12, 10 and 8 reps.....was depleted!

JK

[b]Week 4 Day 3 = heavy day[/b] 
 
Warmup - 5mins on the bike 
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) 
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) 
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) 
 
Tricep extensions - 3 sets of 10 
DB curls - 3 sets of 8 supersetted with tricep dips (12 reps each) 
 
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!

BartMan

Friday's - always knackered on Fridays - last day of weights, and the body is always feeling it by then.

JK

[b]Week 5 Day 1[/b] 
 
Week 5 has begun and felt well rested after the weekend. 
 
Warmup - 5mins on the bike 
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 
Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5g, 5 x 60kg, 5 x 67.5kg, 5 x 75kg 
BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg 
Hyperextensions - 3 sets with 10kg weight added.

taniwharugby

how you findning the new programme? You been doing it for a while now?

JK

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. 
 
Gonna keep at it for at least another 5 or 6 weeks and see how far I go before I start failing lifts.

JK

Just a bit of cardio today - 30mins on the spin bike cranking away to my own tracks then abs being 5 sets of crunches and 3 sets of hanging leg raises

JK

Day 2 Week 5 
 
Bugger had another late night with work etc. Still got through so all good. 
 
Warmup = 500m row 
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 
OH press - 5 x 30kg, 5 x 32.5kg, 5 x 35kg, 5 x 37.5kg 
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!) 
Pullups - 3 sets of body weight - 12, 10 and 8 reps. Felt pretty buggered from the extra deads so found these extra tough today.

JK

Cardio this morning. 30mins on the cross trainer and then 3 sets of twist and crunches, 3 sets incline (or is it decline? but feet higher) crunches

JK

Oh and just got a txt from a mate saying he was doing romania deadlifts IN romania....how authentic can you get!

Cookie

must remember to do some "get-ups" next time I'm in Turkey !

JK

yeah mate that is the spirit. Those turkish gets up are quite random eh but a great exercise

JK

[b]Week 5 Day 3 = heavy day[/b] 
 
Great workout this morning. Love Friday sessions as I know I have to work hard just to get it all done in time but also to lift heavier than previous. 
 
Warmup - 5mins on the bike 
 
Squats - 10 x bar, 5 x 60kg (suppose to be 57.5 but lazy), 5 x 72.5kg, 5 x 85kg, 5 x 97.5kg, 3 x 112.5kg (felt ok), 8 x 85kg 
Benchpress - 10 x bar, 5 x 45kg, 5 x 52.5kg, 5 x 60kg, 5 x 70kg, 3 x 77.5kg (PB...yes weak I know!), 8 x 62.5kg 
BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 3 x 57.5kg (PB), 8 x 50kg 
 
Tricep extensions - 3 sets of 10 
DB curls - 2 sets of 8 heavys supersetted with tricep dips (12 reps each) 
EZ bar curls - 3 sets of 10 supersetted with more tricep dips (12 reps of each) 
 
Felt like I could dip forever today. Went really well.

JK

Oh yeah updated weight at 81.8kg. Forget what I was last time so will have to trawl back but not a lot of weight coming on. Gonna have to eat more.

taniwharugby

my right shoulder makes a funny noise when I try to do those Turkish get-ups!! So I dont do them...<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/sad.png' class='bbc_emoticon' alt=':(' />

JK

[b]Week 6 Day 1[/b] 
 
Crap workout.......had an ear infection, well thought I had shaken it but came back real bad last night after going for a swim in the arvo. Struggled bigtime today so will be repeating a few lifts as a result. 
 
Warmup - 5mins on the bike 
Squats - 10 x bar, 5 x 60kg, 5 x 72.5kg, 5 x 87.5kg, 5 x 100kg, 5 x 112.5kg (struggled with top set. Not happy with form - wasnt deep enough or overly steady so will repeat) 
Benchpress - 10 x bar, 5 x 47.5kg, 5 x 55kg, 5 x 62.5kg, 5 x 70kg, 4 x 77.5kg (fail....will repeat) 
BB Row - 5x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg, 5 x 57.5kg 
Hyperextensions - 2 sets with 10kg weight added. 
 
Not too phased by the failed lift. I'm in week 6 now so gotta expect that it may take me longer than 1 week to acheive a lift and move forward. Will do 3 reps again on top sets this Friday without upping the weight with aim of nailing 5 good reps this time next week.

The Silver Fern

JK vs BigRed