JK vs BigRed
-
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 />
<br />
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 />
<br />
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 />
<br />
So bit of an all rounder day today - the first of 2 for this week.<br />
<br />
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 />
<br />
<br />
Also hobbling a fair bit this morning from yesterdays squats. Chest a bit tender too - as it should be!<br />
[/quote]<br />
Good work that man! -
Circuit day today so 3 times through with 3 mins rest between rotations.<br />
<br />
Did a few sets of hanging leg raises at the end too and that was it.<br />
<br />
<br />
Also got some more protein yesterday, been using the Inner Armour SuperQuad stuff as its reasonable quality and about $70 for 2kg so good value. Anyway, tried the double chocolate fudge flavour and god damm it is a treat! Mmmm -
Worked late last night til about 2am so only 3 and 1/2 hours sleep before alarm went for gym.<br />
<br />
Took a sample of 1 More Rep pre-workout that I got with my protein and found it pretty good - not too stimmy and decent energy throughout the workout and a pretty crazy pump in the arms by the end.<br />
<br />
So 5mins on the bike to warmup and then squats 10 x bar, 10 x 60kg, 15 x 60kg, 10 x 90kg, 10x 90 with sets of 10rep underhand pullups in between each.<br />
3 sets of bench - 10 x 60, 10 x 70kg, 8 x 70kg with DB flies in between.<br />
The did the abs class - usual circuit but only 30seconds each rotation today but 4 times through.<br />
Back to the weights and 3 sets of seated row, 3 sets of lat pull downs, 3 sets of shrugs.<br />
Then some arms work - think did 6 sets of BB bicep curls all up with first 3 supersetted with tricep cable extensions (20 reps) and the 2nd 3 super setted with dips and couldnt beleive how many dips I could do. First set was over 20 and 2nd and 3rd sets were far off 20 either. Felt like I could dip for ever so made sure I did them nice and slow.<br />
<br />
Weekend off.....Go the ABs! -
And another week begins...<br />
<br />
500m row to kick things off and then 3 times thru the circuit with 2mins break in between. Still find the 1min pushups the hardest part.<br />
<br />
Then abs class which involved medicine balls today for crunches, twists and holds. Also did some prone holds and other random side hold things.<br />
<br />
1000m row to finish. <br />
<br /> -
Holy shit what a 24 hours....<br />
<br />
Felt pretty rought most of yesterday morning and even no better after lunch. Projectile vomitting commenced mid arvo and continued until about 11am this morning. Felt like utter puss. Sweating and shaking and one of the worst nights of my life. Pretty sure its what my lil girl had last week but how she got through it like she did just baffles me. My boy has it too but appears to be a few hours behind me as he didnt erupt until mid night last night.<br />
<br />
I think I'm in control now but not feeling right at all so will skip the gym tomorrow as well with aim of doing push / pull on thurs/friday. -
Whoa! that sucks bro. Hope you make a swift recovery, keep the liquids up and the barf bucket at hand!!<br />
<br />
Funny how kids can deal with illness (in some cases) much better than adults. Maybe they know they'll get spoilt as we try and look after them. Your reward is going back to work! -
Hardcore bro!! I'd be worried about hurling on my workmates lol
-
Hope you're getting better now. You're fit, you'll get over it fast, is your son ok? Probably because you are in good shape, the bocy's reaction is that much more severe as it works to eliminate the sickness asap. Still, good opportunity to tone up a little more.
-
Yeah I reckon I was at my leanest yesterday afternoon since along time ago lol<br />
<br />
Yep my sons fine now. He is only 3 and was quite funny about it all. At first he thought it was hilarious when I was calling Ralph on the big porcelin phone. I could hear him going nuts outside in the hallway. Then when it was his turn later that night, 2mins later he would be like "i'm fine now, all better". But one hour later it would repeat. But yeah, the wife is reporting that he is back to his usual self which is great to hear. -
Too soon......<br />
<br />
Felt great upon waking this morning so bowled in to the gym, quick weigh in just for laughs at 79.0kg......lean! Putting that down to the effects of the sickness.<br />
<br />
But anyway, 5mins on the bike and then some squats but felt pretty weak so didnt push it - 10 x bar, 10 x 60kg, 10 x 60kg, 10 x 80kg, 10x 80kg.<br />
Bench press - 4 sets of 8 with last 2 sets super setted with DB flies. The 3 sets of 12 dips. Felt ok.<br />
Seated DB pess - 4 sets of 10. Felt ok but down on strength.<br />
Then 3 sets of tricep cable extensions (15 reps) supersetted with overhead DB extensions (8 reps) to finish.<br />
<br />
Started feeling crap as in the shower and managed to get to work without losing anything. Arrived to a phone call from the wife asking how as I was as the boy had started spewing again......looks like there was a 24hour lull!!! I am feeling pretty poorly and like I could let loose at anytime but havent as yet. Have a client meeting I need to run at 1pm and then out of here! -
I hope you don't get the runs or anything else during that meeting mate!!
-
Made it through fine mate but still not feeling quite right.<br />
<br />
<br />
Muddled my way through a pull workout today. Reasonable bit of volume but weights pretty low and no deadlifts as didnt want this to happen<br />
<br />
[media]
<br />
Anyway, so did a lazy 500m row and then 3 sets of 10 pullups.<br />
Moved on to 4 sets of barbell row and then did the abs class.<br />
Then 2 sets wide grip lat pull downs, 2 sets narrow grip lat pull downs. 3 sets of 10 facepulls, 2 sets lateral raises, 2 sets frontal raises and then on to arms which was 3 sets of drops sets starting with seated heavy dumbells then standing EZ bar curls with 20kg plus bar and then 10kg plus bar.<br />
<br />
Will rest up over the weekend and hopefully be all good by Monday to get in to things good and proper. -
WTF!! that is awful ha ha<br />
<br />
That is one motivated dude - maybe missing the odd marble but very dedicated.<br />
<br />
That might have been you JK if you tried DLs the other day!
