JK vs BigRed
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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 -
Firday = Pull day and yes I did...<br />
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Another good workout this morning although felt a bit flat on the deads! WIll blame it on the 10pin bowling last night, beers and pizza. Started well with a 168 and then an 85 in the 2nd game hmmmmm<br />
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Anyway, 1000m row as warmup and 3 sets of 8 wide grip pullups. Known I can do plenty more but do it as part of my warmup so no point going all out.<br />
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Deadlifts - 6 x 110kg, 6 x 140kg, 2 x 160kg, 3 x 160kg, 6 x 140kg and then 10 reps of 110kg to finish.<br />
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Followed up the deads with 3 sets each of close grip pulldowns, seated rows, lat pulldowns and face pulls. The 2 sets of 8 heavy seated DB curls, 3 sets of shrugs and 3 sets of BB curls. Sweet<br />
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No gyming planned for the weekend. Tomorrow taking the kids to snowplanet and then looking forward to the ABs game. Sunday looks free but may have some work on. Otherwise gonna try sneak out for a fish. -
Gonna shake things up this week with 5 days of lifting weights - Push / Pull / Legs / Push / Pull - then 2 more weeks of my usual 3 day split (supplemented by cardio) before I have a week off lifting with a few days in Christchurch to see the in laws and then a 3 day fishing comp back up this way.<br />
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So today I PUSHed along with all the other chest mondays bandits....<br />
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1000m row and pressups to begin and then DB bench for 5 sets, incline bench (3 sets), dips (2 sets), arnie press (4 sets), DB extensions (2 sets), tricep push downs (3 sets) and 2 sets on the pec deck.<br />
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Will do a similar workout come thursday morning but with some BB bench, some files and good old OHP instead. And some different tricep stuff too...mmm skull crushers<br />
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Weighed in 82.6kg -
[quote name='Paekakboyz' timestamp='1338360053' post='288332']<br />
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!<br />
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Ha you guys would hate me then. Whenever I go to the supplement place in town to do the odd cheeky bench press session ( never to failure and never too heavy, I am usually in a suit after all ) I leave the weights on the bar just to wind the owner up ! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> -
PULL day today but didnt do my usual pull workout (usually done on Fridays as wasnt too keen for deadlifts today and then squats tomorrow).<br />
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So 5mins row and then 3 sets (10, 15, 15 reps) of narrow grip pullups - hadnt done these for ages and quite easy. Need to add weight next time.<br />
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Then BB rows (4 sets), wide grip lat pulldowns (4 sets), seated row (3 sets), weighted hyperextensions (3 sets), upright rows (3 sets) and 3 sets of 21s BB curls to finish. -
Legs day today and not my best workout thats for sure..... Ended up going to bed about 2am as had some important workdeadlines to meet so felt a bit buggered when I woke at 530am. Decided to knock back some pre-workout (Isatori PWR) that I still had a sample or two of. Cold as hell out there so did my warmup and first 3 or 4 sets of squats with the hoodie on. Decided not to crank the weights today but up the reps and keep rest times short to ensure I stayed warm so did 10 x bar, 10 x 60kg, 8 x 100kg, 8 x 100kg, 8 x 100kg and then 20 x 60kg and 15 x 60kg. Felt great but pretty gassed. Then 3 sets of 15 on the leg press. All good.<br />
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But from here it went down hill. Started getting some pretty mean shakes and tummy rumbles. Pushed through 3 sets of hamstring curls, 3 sets of leg extensions and 3 sets of calf raises before spending a good 10mins in the toilet emptying myself out. Was well and truely drained! Skipped abs and called it quits there. Dont think I really needed that pre-workout. Had shakes all the way to work but hopefully will kick it soon. Had a protein shake post workout and now carbing up with a big bowl of proats. Should sort it! -
Oh yeah, a young lady at the gym this morning kept smiling at me. Couldnt work out why as she doesnt usually even look my way. Turns out I had my shorts on inside out...<br />
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Anyway, feeling alot better now. Charfing down my 2nd meal of brown rice and chicken for the day. Welcome change to the tuna I have had for the last 2 days. -
2nd push day of the week done and dusted and not too bad considering another late night with work and State of Origin.<br />
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Same warmup as usual so a short row and some pushups and then on to good old BB bench.....oh how I have missed you. Seems like a long time since I had done it and sure felt like it - even 60kg felt heavy lol. 10 x bar, 8 x 60, 8 x 60, 6 x 70, 3 x 75, 3 x 75 and 10 x 60. Followed up with 2 sets of 10 incline BD press supersetted with DB flies also on the incline. Did 2 sets of (15) dips before moving on to some standing OHP with the BB which again I hadnt done for a while and I struggled a bit. 2 sets of 8 then 1 of 6 at 45kg...hard work. Moved on to a seated OHP machine (one of them ones that arent fixed/guided) and did another 3 sets at the same weight. Finished off with 3 sets of tricep extensions and 2 sets of skull crushers.<br />
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Feeling pretty good with my friday deadlifts scheduled for tomorrow. Always enjoy that.<br />
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Edit - forgot to mention I have some pretty major doms in the old legs today. Its the sharp ones too from the higher reps yesterday. Walking a bit spastic! -
My workout week is now complete. Doms in legs still there but didnt stop me from cranking some good deadlifts this morning including new PB. Putting it down to making it to bed at 10.30 last night - so 7 hours sleep. Longest have had all week!<br />
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Usual warmup of rows and 3 sets of wide grip pullups then on to good old deadlifts - 8 x 110kg, 6 x 140kg, 6 x 140kg, 3 x 160kg, 1 x 170kg, 1 x 170kg, 8 x 140kg. From here it was close grip pull downs (3 x 10), dumbell rows (2 x 10), face pulls (3 x 12), heavy seated bicep curls (2 x 10), shrugs (3 x 10) and EZ bar curls (4 x 10).<br />
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2 weeks left before my week off so gonna do a proper weigh/measure in before the end of the month to see how I'm progressing. -
Awesome! Seeing your workout shows me I need to get more volume in my DL workouts. That is some good endurance there, esp as you clocked out 2 reps at your max. I tend to do a reps of 6 at lower weights then drop to 1-2 reps as I work up in 10kg increments till failure. <br />
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By the way what are face pulls? -
Some woeful eating this weekend! Diet just went right out the window - way too much bread and pastries but tried to keep intake pretty low so wouldnt have blown the macros too much. Suspect way low on the protein! Limited exercise too but did get out for an hour walk yesterday pushing the kids around the streets and along the beach (hard work) on their bikes.<br />
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Back in to line today and gonna do push / legs / pull this week with cardio days in between.<br />
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Today was push so 1000m row to warmup then pressups.<br />
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DB Bench (5 sets), incline BB bench (3 sets), dips (2 sets), seated OHP (4 sets), overhead DB extensions (3 sets), tricep push downs (3 sets) and 2 sets on the pec deck. OK workout.
