JK vs BigRed
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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. -
Awesome consistency JK, despite the Winter cold early in the morning. This really is a good thread. Only comment I have now is I always do my dips before the benchpress, since dips are harder-especially to get good form and say 15 reps. After trashing myself on the benchpress, I struggle on the dips.<br />
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[quote name='JK' timestamp='1339962983' post='292874']<br />
...way too much bread and pastries ...tried to keep intake pretty low ... Limited exercise too ...[/quote]<br />
You could have your cake and eat it [eat more bread/pastries] by doing more workout/using more energy. Difficult I know to get the right mix to retain muscle....<br />
[quote name='Paekakboyz' timestamp='1338844643' post='289426']<br />
good work mate - m[b]y sniffle has all the signs of the dreaded man flu![/b] I left my concrete pills at home but I'm [b]intending on getting to the gym tonight[/b]!<br />
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I workout a lot outside where the air's fresh. I'd say the best time to go to the gym is early in the morning, before there are too many germs floating around in the air. Sorry if I'm saying the wrong thing and good luck. -
Thanks Kea. I'm finding dips pretty easy at the moment - thinking about adding some weight as can crank out 15 in a set with good form post bench etc.Never tried adding the weights tho!<br />
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Just did some cardio today - 30mins on the cross trainer and then 4 sets each back extensions and hanging leg raises.<br />
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Weighed in at 82.4kg as forgot to yesterday -
Legs this morning and it appears I have some bad form creeping in to my squats.<br />
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Warmed up with 5mins on the bike and then straight in to the rack - 10 x bar, 10 x 60kg, 8 x 90kg, 5 x 110kg and didnt feel right on the last 2 reps. Got PT to come watch and did another set and he said first half of coming back up was ok but that I was trying to finish the squat with more of a deadlift type movement and my back was taking over. This was pretty much what it felt like. Dropped weights back to 90kg and tried to ensure form was bang on and it was for first 6 or 7 reps but as I fatigued the same thing crept back in grrrr them deadlifts are taking over. Gonna need to sort this.<br />
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Decided to hammer out some leg press instead and did 4 sets of 15 at 200 and 220kg. Followed up with the usual 3 sets of hamstring curls, 3 sets leg extensions and 3 sets standing calf raises for which I am doing the stack on now so 120kg or so and reps of 21 (7 eachtoes in, toes straight, toes out)<br />
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So what now with the squats? Might drop weights right back to 60kg or so and really make sure i keep chest out etc. Feel like I'm trying to get the whole body too low and basically folding myself over. Maybe some box squats might help? Ideas? -
So when you get tired instead of bringing your hips forward you try and lever your back up (hips don't move as much)?<br />
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Box squats could help. They give you really easy targets for focusing on your form. You could even go and sit right down versus just touching the box and coming up again. It sounds (imo) like things aren't firing as you start at the bottom of the lift, if you aren't driving though your hips the whole way your back gets left with the lifting.<br />
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Another thing my PT taught me was to push my heels outward during the lift - like you are standing on paper towels and trying to break them by flaring your heels out - that motion gives you a really good base and it fires through your hips. That has been the key for me - leading motion is the hips going back and you power out of the squat through your hips/legs - in the same way you would with a DL - back stays neutral/straight and up she goes!<br />
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Bar position could be a factor too - Your PT has probably got you sorted but check again you aren't setting up too high on your back (ie your neck!) a couple of cm up or down will change your centre of gravity. The more you can isolate each aspect the easier correcting the form will be : )<br />
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let us know how you get on -
40mins on the spin bike this morning and then some abs work. Nothing to tell really.<br />
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Been thinking about sorting my squats. Seems like I've lost squat strength since I went back to once a week. Squatting twice a week during my 5/3/1 seemed to work well for me. Might up for bit after my week off. Concentrate on form and get some time under the bar<br />
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Deads tomorrow. Cant wait. -
Well not the best workout this morning. Worked til about 3am last night. Was back in the office 530am this morning after a power nap and then to the gym at 630 til 8. Day off today for grandads funeral so wasn't rushed once in the gym which was good.<br />
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Anyway, 1000m row and then 3 sets of widegrip pullups. Bit of a struggle - pretty much realised how tired I was then and there.<br />
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Deadlifts - 8 x 110kg, 6 x 140kg, 3 x 160kg, tried for 2 x 170kg and failed on 2nd lift. PT said back was rounded too but previous set at 160kg was fine (appears he was watching me from a distance). Pegged it back and did 2 more sets of 8 at 140kg and another of 8 at 110kg as I unloaded. Did the last 3 sets side on to the mirror and back nice and straight. No issues.<br />
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From here rolled on through my usual pull day workout so close grip pull downs (3 x 10), dumbell rows (2 x 10), face pulls (3 x 12), upright rows (3 x 10), BB curls (3 x 10), hammer curls (4 x 10).<br />
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Felt pretty buggered after all of that given the lack of sleep but on the up now - had a massive feed of eggs, spaghetti and toast and a smoothie thanks to the wife and having a coffee now before heading off to the funeral.<br />
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1 week to go until a week off from lifting and work...woot! -
So was legs today and a real focus on squats technique.<br />
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5mins warmup on the bike and then some box squats with just the bar. Then on to standard squats and did 10 x 60kg, 10 x 90kg, 10 x 90kg, 8 x 100kg will real focus on driving the hips forward and keeping chest out / shoulders back. Felt pretty good.<br />
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Followed up with the usual leg press (4 sets of 12), hamstring curls (3 x 10), lex extensions (4 x 10) and standing calf raises (4 x 15).<br />
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Tomorrow and thurs will be cardio, weds push and friday pull. Will do a checkin with PT on thurs and do a few measures etc so how things are tracking over the last 3 months. -
If you are focusing on form maybe cut the reps and add a few more sets? Starting lower with weight but increasing reps to compensate might be counter productive?<br />
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With your box squats are you keeping the tension on all the way down till you hit the box? there are some great vids on youtube that talk through keeping your hammies engaged rather than losing that tension and 'dropping' onto the box. Normally you see it happening in the last 2-3 inches of the downward squat movement.<br />
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No doubt a few workouts concentrating on form will get you ready to crack on again.<br />
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I think perfect form (for all exercises) is a target - you can always get better! -
Good thinking mate - maybe do 6-8 sets of lower reps to avoid fatigue etc and keep the form bang on.<br />
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Yep for box squats tension on right to the box. First one I did I released tension to early. Felt funny dropping on to my ass if only from an inch or so above the box. Will do more of these but with weights etc next time I do legs which may actually be 2 weeks away. -
Push day today.<br />
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Warmup was 500m row and then some press-ups and stetching<br />
DB flat bench - 4 sets of 8 followed by 2 quick sets of 10 on the BB bench. Incline bench (3 x 10) and then 3 sets of dips which went 15, 11, 9 reps.<br />
Seated OHP - 4 sets of 8 and then 3 sets of 10 overhead tricep extensions.<br />
Finished with 2 sets of 12 on the pec deck supersetted with tricep pushdowns to failure. Did another drop set of tricep push downs to finish.<br />
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Pretty meh workout really. Looking forward to my break i think! Also I am so ever my staple lunch of tuna and brown rice....been a struggle to eat lately.<br />
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Oh and PT has been struck with glandula fever or whatever its called and is in hosp so no measure in this week.<br />
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Ho hum! -
Missed posting yesterday as tooo busy but I can assure you I went to the gym and some cardio was involved along with some abs work and my second dose of calf raises for the week.<br />
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Today was pull and the last serious workout for a week or so as I'm off on holiday.<br />
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So 1000m row and then 3 sets of 8 widegrip pullups. Felt good.<br />
Deadlifts - didnt go too hard today and concentrated on form - 10 x 70kg (wow felt light!), 8 x 100kg, 8 x 130kg, 8 x 130kg, 10 x 100kg. Done.<br />
Rest of workout went CG pulldowns (3 x 10), 1 arm DB rows (3 x 10), upright rows (3 x 10), face pulls (3 x 10), shrugs (3 x 10) then smashed the arms with 3 x 10 seated superslow DB curls, 4 x 10 standing ez bar curls (2 sets narrow, 2 sets wide grip) supersetted with tricep push downs and finally 3 sets of hammer curls supersetted with dips. Fair to say the arms were pretty buggered at the end of that!<br />
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So off to Chch tomorrow to see the inlaws and back mid week before I head off on a fishing comp. Might find a day in there somewhere for a leisurley full body type workout but nothing too hard out. -
Looks like I cant stay away.<br />
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Enjoyed a few days off down in Chch but felt pretty guilty with what I ate and the lack of exercise. So hit the gym this arvo to do a bit of a full body style workout but nothing too strenuous as I dont want to be too restricted with doms with the fishing comp coming up.<br />
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Did 5mins in the bike to warmup and then some squats 10 x bar, 10 x 60kg, 8 x 90kg, 8x 100kg, 10 x 60kg. Followed this up with 2 sets of wide grip pullups.<br />
Moved on the DB flat bench (3 sets of
and then some seated rows (3 sets of 10). Next up 3 sets of OH press and then 2 sets of calf raises. Finished off with some basic arms work being 3 sets of BB curls supersetted with ticep extensions. And that was it.<br />
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Was thinking of doing some cardio tomorrow but might have a late one with the league about to kick off so will go in Sunday for some sort of workout.
