JK vs BigRed
-
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 />
<br />
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 />
<br />
<br />
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. -
Rightio, check in time this morning and meh progress really. Things are gonna change though as now I'm really focussed on leaning down for summer but retaining what muscle I have.<br />
<br />
<br />
So the details....<br />
<br />
Weight was 83.1kg (March 81.2kg) so a bit up there and body fat at 16.2% which is pretty much the same as 16.1% back in March - I think this means I have put on some muscle. Chest has remained at 101cm and cant remember the exact measures on hips and waist but there wasnt any change at all since last time. Arm measurements were up almost 1.5cm each which is good and PT said my triceps had popped out big time but that may have been due to yesterdays chest / tri workout.<br />
<br />
So doing ok I guess. Definately feel alot stronger than before. Just gotta get lean now. PT is gonna give me a new programme to assist with this next week so will see what he serves up and go from there.<br />
<br />
My eating is ok but gonna clean this up. Just gotta say no to the free muffins and pastries etc that always turn up at my meetings - I always feel I can justify having them given I do workout but really I don't need them. Will cut down my juice intake too as I don't need those extra sugars. These little things should make a difference as the rest of my diet is pretty good.<br />
<br />
Here we go! -
Worked out I will prob have time to train whilst away for work thurs/friday so did a bit of a back workout today and will do arms and abs thurs night or friday morning.<br />
<br />
So 1000m row to warmup and then 3 sets of 8 widegrip chin lups.<br />
Deadlifts - kept em pretty light but higher reps and limited rest 10 x 70kg, 10 x 100kg, 10 x 130kg, 10 x 130kg. Done.<br />
Followed up with widegrip lat pull downs (3 x 12), seated row (3 x 12), upright cable rows (3 x 12) and facepulls (3 x 12).<br />
Finished off with 3 sets narrow grip pull ups (15, 12, 10 reps).<br />
<br />
Also joined the stretching class part way through as 3 days in a row has had me feeling it a wee bit. Seemed to make a difference. -
I'm bang 1.80m mate. Always been fairly lean as was a cross country / distance runner but I seem to hold fat on my belly (and my neck haha).<br />
<br />
Weight wise, i'm pretty happy around the 80kg mark but would like to be more cut (sub 10% body fat is goal) so would expect if I met my goals then I'd prob be closer to 75kg. I really needed to build some muscle first. Still very much a work in progress on that.<br />
<br />
I must say that over the last 6months I havent found myself as spent after my workouts as I use to be. There are days where I do feel absolutely buggered though and struggle my way out of the gym but not so often now. I suspect things will change from next week. See what my PT dishes up<br />
<br />
My main issue i feel is lack of sleep. I work pretty hard and long hours at times and its rare im in bed before 11pm and I often find myself training at 6am after only 5 to 6 hours sleep. Not ideal but I survive on this....just not thrive. Need more sleep for more growth. -
Oh, heres a shot of my PT from legs session the other day - 625kg for 6 reps...solid!<br />
<br />
<br />
<br />
[img]https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/563869_10151086429881515_975802192_n.jpg[/img] -
I hope you threw on a couple of extra plates and did at least 8 reps!! naturally you'd finish your set aye ; )
-
Pretty random workout today at the hotel gym down the Mount. Limited weights but managed to do a few bits and bobs.<br />
<br />
Started with 500m row leisurely pace and then 3 sets of bench press then another row but this time 1min hard nuts for 343m.<br />
<br />
3 sets of 1 arm DB rows and then a 1min row for 352m. Felt poked...almost spewed<br />
<br />
Next up I did some OHP using the bench press bar etc but didnt realise how low the roof was and almost smashed a light. 3 careful sets of these and then another 1min row but this time only 332m.<br />
<br />
Did 3 sets of BB rows and then 3 sets of BB curls supersetted with OH tricep extensions. Was gonna do another row but ran out of time as had a client dinner at 7pm. Devoured a mean eye fillet steak plus some calamari too whilst avoiding the alcohol. Instead has a spicey as f*** tomato juice which meant I had to drink it very slowly.<br />
<br />
Now I have work to do.... -
Arghhhh CIRCUITS!!! Not my favourite but these are gonna do me good. Feel pretty buggered right now but not as bad an hour or so ago where I was struggling to keep my peas and carrots under control.<br />
<br />
So PT took me through this this morning. Felt ok at first but geez it got me on the 2nd and 3rd rounds.<br />
<br />
1 minute on each of the following and then a 3 minute rest. Rinse and repeat.<br />- Clean and press using the olympic bar in one of them renegade ground base setups - so 2 handed central grip<br />
- Clean and press using shorter barbell so wide grip etc.<br />
- Barbell row<br />
- Front squats<br />
- Deadlifts<br />
- Pressups<br />
- Some rotational / twist movement using the olympic bar and ground base setup again. Dunno what its call but supposed to be good for abs etc<br />
<br />
So takes 7mins to go through and then 3 mins rest so 10mins all up. That 3min rest seemed to fly by.<br />
<br />
Found the BB clean and press the hardest of the movements. Might have been as was just after the other press - maybe I could switch in rows first? Will ask the PT.<br />
<br />
Did the abs class too and this was another circuit today of balancing on swiss ball, prone hold, crunches on swiss ball, leg drops. 1 min each and 2 times through.<br />
<br />
<br />
Gonna try do this circuit Mon / Weds / Fri (along with abs class) and then spin on Tues / Thurs.
-
Awesome, you know you're doing something right when you're struggling not to throw up. I always believe we can push ourselves harder than we do, although I'm not sure I could keep up with you. Sounds like you've (like Kirwan) got a pretty good gym set-up and PT.
-
-
5mins row as warmup today and then 3 times around my circuit. Man it really buggers me! Struggled 2nd and 3rd times round on the pressups and then the rotational twists. Was tough lasting out the minute. Had to have a good lie down after each time through.<br />
<br />
Was even tough keeping my protein shake down after my workout and that was a good 15mins after I had finished and had a shower.<br />
<br />
Now.....I feel great!<br />
<br />
Also did some abs work but nothing too special just a couple of sets of 30 decline crunches.<br />
<br />
<br />
Eating is going well and pretty dam clean. Wife and kids are sick and requested I pick up McDonalds on the way home last night. As good as it smelth, I iesisted not buying anything for me and cooked up some tuna curry on top of a massive pile of brocolli instead. Been drinking heaps of green tea and water too and avoided the meeting muffins and pastries yesterday too....quite a feat for me! -
-
Week 1 of beetus busting complete and I'm actually starting to enjoy this circuit.....<br />
<br />
Did it again today and smashed through the first round. Dont think I even had the 3mins rest before next set and paid the price a bit when it came to the pressups which always seem the hardest part to me.<br />
<br />
Then did the abs class - 2 x through 1 min each of crunches, bicycle crunches, revserse crunches and leg drops.<br />
<br />
Then a 3rd time through the circuit.<br />
<br />
Finished off with pullups to failure and think I got just over 20. Was pretty spent.<br />
<br />
<br />
Gonna try pop in the gym tomorrow arvo and do some heavier weights as I really miss them. Will be full body focused and include all the good stuff like deads, squats, bench etc.<br />
<br />
Eating for the week has been good. Cut down my brown rice and oats to almost half my usual intake but protein and fats levels about the same. Only bad feed was last night where for my sons bday we had fish and chips and then cake (ok and 1 low carb beer) but tried not to over indulge. -
Did as planned this arvo and hit gym for a fairly random weights session.<br />
<br />
Leisurely 1000m row as usual to kick things off and then 4 sets of pullups.<br />
<br />
Deadlifts - think 6 or 7 sets all up and up to 160kg for 3 reps. Last set was 18 of 110kg. Felt good.<br />
<br />
Rest of workout included incline DB bench, seated rows, lat pull downs, narrow grip BB bench, tricep cable extensions, bb bicep curls, tricep pulldowns. Lots of super sets. Hardly sat down.<br />
<br />
Good fun -
More cardio today while I watched Val in the shotput this morning.<br />
<br />
40mins on the spin bike but only moderate intensity. Good sweat but nowehere near death.<br />
<br />
Finished with 4 sets of 20 reps on the calf raises and some hanging leg raises.
