JK vs BigRed
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love spin when you get into the beat of the music. THere as spin class this mornig at the gym and found myself cranking along to the beat while on the treadmill walking. Fast tracks you go hard, slow tracks you go slow and remeber how tired you are! I'm enjoying a bit of metal at then moment too - AC /DC and Iron Maiden, who'd have thunk!!
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Great workout this morning....really enjoying things at the moment. Think the split suits me well and continuing to feel leaner and strong. Might all be in the mind but even so its positivity so no complaints.<br />
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5mins row on the rower while i watched some maori news then 20 quick pressups.<br />
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Started with 4 sets of DB bench (8 reps x 2, 5 reps x 2) with the last 2 sets at 32.5kg which is PB for DB bench for me (weak I know but hey making progress). Followe up with 3 sets of incline BB bench (10 reps) with 2 sets of (10) dips.<br />
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Moved on the seated DB press (4 x 8), overhead DB extensions (2 sets of 10), lat raises (2 sets of 10) and then tricep push downs ( 3 x 10) and 2 sets of 10 on the pec dec to finish. Last sets of lat raises and pushdowns were drop sets so hit them good.<br />
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Funny thing to watch today was one of the GC crew trying to out deadlift me (i think). He is a fair bit bigger than me (prob 90-95kg ish) and was watching my lifts last friday and gave me a wink today as he loaded them up whilst I was inclining so either that or hes gay for me. Anyway, he started with a set of 70kg and was throwing the loaded bar down on the last rep always. Made quite a racket...I hate that shit. He did another set of 100 or so and then loaded up 170kg. By then I had buggered off to do dips but could see it all. He gave it 3 good attempts but couldnt get it off the ground. Unloaded 10kg of each side and did it again but only got it to knee height but still managed to chuck it down. He then powered off to do some shrugs and never came back so left it all loaded up which pisses me off no end. piston wristed gibbon! -
lol that is classic - my PT absolutely HATES punks that just leave weights lying around - pretty funny to see him haul someone up. Needless to say I make sure I am a tidy kiwi!
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Friday funday done and dusted. Gym absolutely dead this morning. First in there at 6am and only about 5 people there the whole time including two PTs!<br />
Was supposed to have a mate join me this morning but he didnt show. Well eventually rolled in about 30mins after talking up a big night.<br />
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Anyway...started the usual way with a 5minute row and then 3 sets of widegrip pullups.<br />
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Deadlifts - 6 x 70kg, 6 x 110kg, 5 x 140kg, 4 x 160kg, 3 x 160kg and then 10 reps of 110kg to finish.<br />
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Then blasted through 3 sets each of close grip pulldowns, DB rows, upright rows and face pulls.<br />
No abs class today so straight in to the biceps work with 3 sets of 8 seated heavy DB curls and then 4 sets of 10 the EZ bar working through the various grips.<br />
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Out a client all day today and as I type this they have just come in and said company does a lunch shout today so here are a couple of menus and choose your burger fuel or chinese mmmmmmmm here is the cheat day! -
Had a queens birthday leg session this morning and the gym was chocka when I rolled in there at 9am<br />
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5mins warmup on the bike and then squats as usual 10 x bar, 8 x 60kg, 8 x 90kg, 5 x 110kg, 5 x 110, 10 x 90kg.<br />
Then on to the leg press (4 x 12reps at 220), hamstring curls (3 x 10), leg extensions (3 x 10) and calf rasies (3 x 21). Finished off with 3 sets of hyper extensions. <br />
Was a good blast and all done in about 40mins.<br />
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good work mate - my sniffle has all the signs of the dreaded man flu! I left my concrete pills at home but I'm intending on getting to the gym tonight!
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Ughhh hate that manflu or anything that slows ya down. Nail 1 litre of Ribena at the first sign. Always helps for me.<br />
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So Weds = PUSH day.<br />
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5mins row on the rower followed by 20 quick pressups stretches and then another 20 as warmup.<br />
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Started with 5 sets of DB bench (8 reps x 2, 6 reps x 2, 8 reps x 1) then 3 sets of incline BB bench (8-10 reps) and 2 sets of (10) dips.<br />
Rest of workout went seated DB press (4 x 8), overhead DB extensions (2 sets of 10), lat raises (2 sets of 10), tricep push downs ( 3 x 10) and 2 sets of 10 on the pec dec.<br />
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Kinda missing doing the good old BB bench press so may introduce that again sometime soon. -
Better? Not sure, but the cross trainers bores me to shit. Try a couple of these that I have done with my PT<br />
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Stationary Bike - Set resistance to a level that is comfortable but not too easy. I start @ 10. Make sure you have the foot bindings on tight so you get power on the up and down strokes. ok, now you are ready. 1 minute pedal at 80-90rpm as a warm up. Then for a total of 5 minutes, you do the following. 20 second burst of speed at the highest rpm you can manage. 10 second rest, while resting increase resistance by 2. In my case 10 to 12. Repeat 20 second burst, repeat rest, repeat increase resistance. Complete 5 minutes. Fall off bike, vomit into bucket, carry on with workout.<br />
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Treadmill - I am not built for the treadmill either, but I do it from time to time. Similar to the above, but aim for 10 minutes. Set the pace at a comfortable jog. Set incline at 2 to start then each 30 seconds you increase incline (not pace) until you get to 5 minutes then decrease incline each 30 seconds.<br />
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Rower - all sorts of pain can happen on the rower. You can do the preset programmes, 30 second, 500m. Sometimes my Pt gets me to 1000m sprint then 1000m relaxed and then finish with 1000m sprint (at this stage I am probably going slower than the 'relaxed')<br />
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Hope these help
