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JK vs BigRed

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JK vs BigRed
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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #291

    [b]Week 4 Day 1[/b]<br />
    <br />
    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 />
    <br />
    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 />
    <br />
    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.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #292

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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #293

    Day 2 Week 4...feeling flat!<br />
    <br />
    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 />
    <br />
    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!

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #294

    [b]Week 4 Day 3 = heavy day[/b]<br />
    <br />
    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 />
    <br />
    Tricep extensions - 3 sets of 10<br />
    DB curls - 3 sets of 8 supersetted with tricep dips (12 reps each)<br />
    <br />
    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!

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  • BartManB Offline
    BartManB Offline
    BartMan
    wrote on last edited by
    #295

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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #296

    [b]Week 5 Day 1[/b]<br />
    <br />
    Week 5 has begun and felt well rested after the weekend.<br />
    <br />
    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.

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  • taniwharugbyT Offline
    taniwharugbyT Offline
    taniwharugby
    wrote on last edited by
    #297

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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #298

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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #299

    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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #300

    Day 2 Week 5<br />
    <br />
    Bugger had another late night with work etc. Still got through so all good.<br />
    <br />
    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.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #301

    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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #302

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

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  • C Offline
    C Offline
    Cookie
    wrote on last edited by
    #303

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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #304

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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #305

    [b]Week 5 Day 3 = heavy day[/b]<br />
    <br />
    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.<br />
    <br />
    Warmup - 5mins on the bike<br />
    <br />
    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<br />
    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<br />
    BB Row - 5x 45kg, 5 x 47.5kg, 5 x 50kg, 5 x 52.5kg, 3 x 57.5kg (PB), 8 x 50kg<br />
    <br />
    Tricep extensions - 3 sets of 10<br />
    DB curls - 2 sets of 8 heavys supersetted with tricep dips (12 reps each)<br />
    EZ bar curls - 3 sets of 10 supersetted with more tricep dips (12 reps of each)<br />
    <br />
    Felt like I could dip forever today. Went really well.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #306

    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.<br />

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  • taniwharugbyT Offline
    taniwharugbyT Offline
    taniwharugby
    wrote on last edited by
    #307

    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=':(' />

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #308

    [b]Week 6 Day 1[/b]<br />
    <br />
    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.<br />
    <br />
    Warmup - 5mins on the bike<br />
    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)<br />
    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)<br />
    BB Row - 5x 47.5kg, 5 x 50kg, 5 x 52.5kg, 5 x 55kg, 5 x 57.5kg<br />
    Hyperextensions - 2 sets with 10kg weight added.<br />
    <br />
    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.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #309

    [b]Day 2 Week 6[/b]<br />
    <br />
    The old body is feeling a bit worse for wear at the moment. Arms and elbows a wee bit sore. BB Row technique may not be ideal so need to revisit. Anyway...<br />
    <br />
    Warmup = 500m row<br />
    Squats - 10 x bar, 5 x 60kg, 5 x 75kg, 5 x 87.5kg, 5 x 87.5kg<br />
    OH press - 5 x 32.5kg, 5 x 35kg, 5 x 37.5kg, 5 x 40kg<br />
    Deadlifts - 5 x 87.5kg, 5 x 105kg, 5 x 120kg, 5 x 137.5kg (repeat of last week where i skipped a weeks weights by accdident - felt much better today)<br />
    Pullups - 3 sets of body weight - 12, 10 and 10 reps.

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #310

    The pain continues....<br />
    <br />
    My BB rows technique must be well off and its giving me real pain in the top of my forearm/elbow area. Not cool. Decided to do these first day and after 2 sets I knew it wasn't right so ceased the rows. Gonna have to talk to PT and get it sorted.<br />
    <br />
    Anyway, supposed to be day 3 of my week so up the weights day but decided to do a bit more volume instead<br />
    <br />
    Squats - 10 x bar, 5 x 60kg, 5 x 80kg, 5 x 100kg, 5 x 100kg, 3 x 112.5kg (felt good), 5 x 100kg, 10 x 60kg<br />
    Bench press - 10 x bar, 5 x 50kg, 5 x 60kg, 5 x 70kg, 5 x 75kg, 10 x 60kg<br />
    <br />
    Heavy DB curls - 3 sets - 6 reps supersetted with Tricep extensions - 3 sets - 10 reps<br />
    <br />
    EZ Bar curls - 4 sets of10 reps supersetted with dips also 10reps

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