JK vs BigRed
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Back in groove from today and was dam tough to get out of bed at 530am but I DID IT!<br />
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Started the week with push<br />
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Warmup was 500m row and then some press-ups and stetching<br />
DB flat bench - 4 sets of 8 and then incline bench (3 x 10) and 2 sets of dips for 12 reps each.<br />
Seated OHP - 4 sets of 8 and then 2 sets of 10 overhead tricep extensions followed up with 3 sets of lat raises.<br />
Tricep push downs (3 sets of 12) and then 2 sets of 12 on the pec deck to finish.<br />
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Didn't go too hard today given first day back so wasn't quite at top weights but close to it. Will do legs weds and pull on friday with cardio days in between to complete the week.<br />
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Weighed in too at 82.5kg. -
Good stuff mate - I am not a morning person so big respect for dragging ya carcass outta bed and off to the gym!!
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Go hard bro! the break will probably have you coming back stronger. You should definitely push yourself after you've been through each of your workout sessions.<br />
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I got dealt too by my PT last night. Glorious!! ha ha<br />
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ps notched up a 200kg squat 1RM! just had to share ha ha. There wasn't anyone to high-five at the gym! -
Slightly easier to get up this AM. Making progress!<br />
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Smashed legs today - did this through a 5min warmup on the bike and then some squats - 10 x bar, 10 x 60kg, 5 x 100kg, 5 x 100kg, 5 x 100kg, 10 x 60kg. Still really focussing on ensuring form is bang on again rather than cranking up the weights.<br />
Followed up with 3 sets of 12 on the leg press, 3 x 10 hamstring curls, 3 x 10 leg extensions and 3 x 15 calf raises. -
Slept in => FAIL<br />
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<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> -
No sleep in today. Alarm 530. Black coffee smash and in the gym 545am for pull day.<br />
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5mins row and then 4 sets of 8 widegrip pullups. Struggled on last set - only 5 doh!<br />
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Deadlifts - 10 x 70kg, 8 x 110kg, 8 x 110kg, 5 x 140kg, 3 x 150kg, 10 x 110kg.<br />
Rest of workout was usual pull day so 3 x 10 close grip pull downs, 3 x 10 DB rows, 3 x 10 face pulls, 3 x 10 BB curls, 3 x 10 upright row and 3 x 12 hammer curls.<br />
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Felt pretty good.<br />
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First week back now over. Next week I have two days in Aus so will train Mon, Tues & Friday. -
Impromptu workout this arvo as had to drop the kids at a birthday party 2mins from my gym and then pick em up 2hours late.....perfect!<br />
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So did a bit of a chest / triceps / shoulders / abs workout. Rowed 2km at an easy pace (7.25) and then in to it.<br />
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Incline DB press - 3 sets at 25/30kg and then some BB bench which haven't done for a while. 10 x 60, 8 x 70, 6 x 75, 5 x 75, 10 x 60kg with last 3 sets super setted with some DB flies. Then dropped the weight back a bit and did 3 sets of 10 @ 50kg with narrow grip for the tris. Then did 2 sets of dips supersetted with tricep cable extensions.<br />
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Moved to shoulders for a bit and did 3 sets of shoulder press using one of them machine type setups where ya gotta load the plates on. Super setted these with shrugs. Then 2 sets of each 10 reps frontal raises and 10 reps lateral raises and a couple more sets of shrugs thrown in. Finished off with 2 sets of kettlebell clean and press using the 22kg one. Put it down on my big toe on the last rep of the first set...still throbbing!<br />
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Hit the tris again with 3 sets of skullcrushers supersetted with tricep push downs with the last set being what felt like a neverending drop set. Finished with some abs work being crunches and medicine ball twists.<br />
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Was good fun and felt pretty dam fried after it all. -
Fairly easy legs workout this morning but due to lack of doing any laundry over the weekend I had to squat in boxers and tore a massive hole in them this morning whilst squatting doh!!!<br />
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Anyway did 5mins on the bike to warmup and then some squats - 10 x bar, 10 x 60kg, 10 x 90kg (caused the rip) , 10 x 90kg and 10 x 60kg. Fairly easy going.<br />
Moved on to leg press (4sets of 12), hamsting curls (3 x 12), leg extensions (3 x 12) and calves (3 x 21)<br />
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Weighed in 83.1kg which is a bit of a suprise although been eating poorly lately. As soon as next bit of travel is out the way then its time to eat super clean and shed some of this fat -
2nd chest workout in 3 days....feels good! Got to watch some cricket too which is one of my fav ways of passing time between sets at the gym.<br />
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Short 500m row and then 2 sets of 30 pressups.<br />
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DB bench 4 sets fo 8, incline BB bench 3 sets of 10 and then some dips 2 sets of 15 then 12.<br />
OHP 3 sets of 10. Overhead DB extensions 3 x 10, lat raises 2 x 12, tricep push downs 3 x 12, pec deck 2 x 12.<br />
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Done. Now 2 days no gym as I have a quick trip to do to Melb and then Brisbane. Back in the gym early Friday. -
I like your casual easy paced 7.25 for a 2000m, that is a second better than my best, and I'm pretty sure I coughed up a lung <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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[quote name='dK' timestamp='1342471593' post='298343']<br />
I like your casual easy paced 7.25 for a 2000m, that is a second better than my best, and I'm pretty sure I coughed up a lung <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I like my mistype - pretty sure it should have been 8.25 as I was going at around 2min/500m pace most the time. Definitelty wasnt pushing things <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/nea.gif' class='bbc_emoticon' alt=':nea:' /> -
And back in to it. Hectic couple of days travel and only got back home 1am last night. Still made the gym 545am this morning though which was bit of an acheivement in itself.<br />
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Did PULL today and skipped my usual rowing warmup in favour of some pressups, burpees and pullups. Good fun but the burpees felt a bit gumby as hadnt done them for a while.<br />
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Deadlifts - 10 x 70kg, 8 x 110kg, 8 x 130kg, 5 x 150kg, 5 x 150kg. Then CG pull downs for 3 sets of 10.<br />
Joined the abs class for 10mins of fun (not) and then back in to it with 3 sets of DB rows and 3 sets of face pulls.<br />
Finished off with 3 sets of heavy seated bicep curls, 3 sets of shrugs and then 3 sets of standing hammer curls.<br />
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Pretty short and sweet workout. Needed to get in to the office early to sort out a few things. -
Good PUSH workout this morning. Seemed to flow quite nicely and got a decent sweat up too.<br />
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Warmed up with 500m row and then 2 sets fo 25 pressups with stretches in between.<br />
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DB bench - 4 sets of 8, incline BB bench 3 sets of 10 and then dips 3 sets of 12.<br />
Abs class - 30 seconds each of medicine ball crunches, a crunch hold with the medicine ball in the air, side to side twist/crunch things with medicine ball and then leg drops. 30seconds rest and repeat. The 1min crunches on the swiss ball and then try balance (seated) on it for 30 seconds....struggled at that. Then repeat.<br />
Back to the weights - 4 sets of 8 DB OHP, 3 sets 10 overhead DB extensions. 3 sets seated machine flies and 3 sets tricep pushdowns.<br />
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Didnt weigh in today but will tomorrow before legs and hoepfully also got the tape out. -
nice work JK, I like mixing up bench and tricep workouts too. Def a good burn at the end of it. Have you tried your overhead press/shoulder stuff on days where you haven't done bench? it can make a massive difference when you aren't already fatigued from bench. I try and slip in some shoulder work when I'm not doing bench in a workout.<br />
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Swiss ball work is brutal, good to work on your balance while working the core. -
Yep use to do shoulders on a separate day when I was doing a 4 day split and didnt notice that much difference to be honest. I know its not ideal doing it on bench day but its working ok with this 3 day split at the moment and with the abs class part way through it does give me a 10min or so break.<br />
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Will change things up again soon (maybe 3 or 4 weeks way) and will prob go to some sort of 4 day split - maybe legs, chest / tri , back / bi, shoulders / tris / calves or similar with a day of cardio thrown in the mix too.<br />
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Also keen to try out the chest / bi and back / tri variation at some time too. I remember reading that Bart did it a fair bit so gotta be good for ya.
