JK vs BigRed
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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 />
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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 />
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Now.....I feel great!<br />
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Also did some abs work but nothing too special just a couple of sets of 30 decline crunches.<br />
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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! -
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Week 1 of beetus busting complete and I'm actually starting to enjoy this circuit.....<br />
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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 />
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Then did the abs class - 2 x through 1 min each of crunches, bicycle crunches, revserse crunches and leg drops.<br />
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Then a 3rd time through the circuit.<br />
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Finished off with pullups to failure and think I got just over 20. Was pretty spent.<br />
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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 />
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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 />
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Leisurely 1000m row as usual to kick things off and then 4 sets of pullups.<br />
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Deadlifts - think 6 or 7 sets all up and up to 160kg for 3 reps. Last set was 18 of 110kg. Felt good.<br />
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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 />
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More cardio today while I watched Val in the shotput this morning.<br />
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40mins on the spin bike but only moderate intensity. Good sweat but nowehere near death.<br />
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Finished with 4 sets of 20 reps on the calf raises and some hanging leg raises. -
Good on ya for sticking to the plan mate. Can be tough when all you want to do is push some tin! Cardio is always the first thing to drop for me. How is the eating going?
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Eating is going well mate. Cut it right back to about 2000cals and clean as. Just hard getting enough protein and fats in without over doing the carbs.<br />
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Was having like 1 to 1.5 cups of brown rice with my lunch each day (usually with tuna or chicken and frozen vege etc) but have cut that back to 3/4 a cup max and also replaced the peas and carrots with a double dose of cauliflower and brocolli instead. Upped the fats a bit with a table spoon of natural peanut butter each day plus quite like this avocado and garlic sauce on my rice/tuna mmmm makes it eatible.<br />
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Dinners always the hardest part but so far the wife hasnt shown me even 1 potatoe. Had a some of kumara tonight with the lamb rack but not a huge amount. Plus heaps of beans and more brocolli.<br />
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Oh and nailing an extra protein shake each day to help hit the targets which if any one is interested is 160gram carbs, 75gr fats and 175gr protein.<br />
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Would like to somehow mix in a couple of heavy lifting days plus some days of this circuit and 1 of cardio but unsure how it will work best. Am thinking Monday Circuit + abs, Tues Weights, Weds cardio and stretching, Thurs circuit, Friday weights and abs could do it and allow ample time for recovery from the weights days. The circuit days dont damage my muscles but work them a bit whilst destroying me from a cardiovascular angel. Just need to sort out how to approach the two weights days - push / pull? Or Upper / Low? Or 2 different full body days? hmmmmm -
Circuit today - 2 times through with 2 mins rest between each and then abs class - 1min crunches, 1 min twist n crunch, 1min reverse crunches, 1 min leg drops and rest 30seconds before repeating. Then prone hold - managed 4mins...just!<br />
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Then another time through the circuit. Done. -
Another one of them random saturday workouts full of heavy weights and high intensity.<br />
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Started with pullups and deadlifts and then lat pull downs, incline DB bench, shrugs, flies, tricep cable extensions, skullcrushers, heavy DB bicep curls and some high rep ez bar curls. Lots of supersets and drops sets. Felt buggered as. Was great! -
Right so have done 2 weeks of circuits and dont mind it really so have decided to go with what I proposed above and fit in a couple of lifting days as well.<br />
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So the plan is:<br />
Monday - circuit + abs<br />
Tues - weights<br />
Weds - cardio and stretching (+ calves, back extensiosn, hanging leg raises etc)<br />
Thurs - circuit<br />
Friday - weights and abs<br />
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So the weights days - am thinking 2 x full body days would be most effective and would keep it pretty much to compounds plus maybe tricep isolation one day and bicep the other. Already doing deadliftss and OHP in my circuit (even though not heavy at all) so will leave them out. Same for upright BB row so this leaves me with squat, bench, some seated row, pullups etc. Not too many lifts which means can fit a decent amount of sets in of each. Plan sorted....I think! -
ooo squats how I missed you. Been a while since I cranked out a few of these bad boys....gonna feel it tomorrow!<br />
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So bit of an all rounder day today - the first of 2 for this week.<br />
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5mins on the bike and then to the squat rack. Not heavy today but a few reps to get back in to it. 10 x bar, 10 x 60kg, 10 x 60kg, 8 x 90kg, 8 x 90kg, 6 x 90kg, 10 x 60kg.<br />
Bench press (again...been a while) so 10 x bar, 10 x 60kg, 10 x 60kg, 5 x 70kg, 5 x 75kg, 10 x 60kg.<br />
That took me a bit longer than expected so had limited time after than but squeezed in 3 sets of lat pulldowns, 2 sets of 15 machine flies, 3 sets of tricep extensions supersetted with dips. Felt good to have a solid pump on again. -
[quote name='JK' timestamp='1344981462' post='304203']<br />
Nothing too exciting this morning - just 30mins HIIT on the stepper and then calf raises and hyper extensions.<br />
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Also hobbling a fair bit this morning from yesterdays squats. Chest a bit tender too - as it should be!<br />
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Good work that man!
