JK vs BigRed
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Tuesday = legs!<br />
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5mins on the bike to warmup and then squats - still going pretty light but keen to get the weights up on these again soon 10 x bar, 10 x 60kg, 10 x 80kg, 8 x 90kg<br />
Leg press 4 sets of 15, then lunges. Got the PT to show me how to do these properly. Only using light 15kg weights at the moment and did 3 walking lunges of about 20 strides each set. Found it hard to balance at first!<br />
Finished off with 3 sets of hamstring curls, 3 sets of leg extensions and 4 sets fo calf raises.<br />
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Should be sore walking tomorrow.<br />
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Oh and weighed in too, 78.2kg..... -
those hanging leg raises are fun! it's tough to stop the swinging, apparently you know you've got a strong core when you can bust out reps without swinging away!
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If you half raise your knees when you start to swing back you can counter balance. Makes it easier to get still again and avoid swinging all over the bloody show. I never realised how hard it was - now I have respect for the guys/girls that just rip out sets in perfect vertical form!
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Back today<br />
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500m row to warmup then 4 sets of 10 lat pulldowns.<br />
Deadlift area taken up by some random doing something over than deads so did my barbell rows first for 3 sets of 10.<br />
Deadlifts - 10 x 70kg, 8 x 110kg, 5 x 140kg, 5 x 140kg, 10 x 110kg. Felt a bit flat so didnt push it on the heavies.<br />
Then pullups (3 sets of 10), 1 arm dumbell rows (3 sets of 10) and 3 sets of 10 hyper extensions. -
That's a good effort on the DL volume - were you puking as you went!<br />
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I really struggle past 4-5 reps on DL's. Probably a sign to drop the weight!<br />
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What approach do you take to your lat pulldowns? Do you use the knee roll or take it off to add more focus on core stability? It's one exercise you see heaps of different variations of - behind the head, that swing motion back and pulling down toward the top of the chest, or keeping dead still/locked and pulling straight down. -
My legs are under the knee roll but I dont have it tight locking me in or anything.<br />
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And tend to be more of a leaning back on a slight angle but locked in there and bring the bar down to the top of my chest.<br />
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Used to do it behind the bar when back at uni as that was what pretty much everyone else did but never really see that technique now. -
Shoulders and triceps today plus friday abs class<br />
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500m row warmup and then seated overhead press - 2 sets of 10 then up the weights for 2 more sets of 8.<br />
Upright rows supersetted with lat raises (3 x 10 of each) then font raises supersetted with rear delt flies (again 3 sets of 10 for each).<br />
Abs class - 8 mins of hell<br />
Then on to triceps - 3 sets of close grip bench (10 reps) supersetted with tricep cable extensions (15 reps each at lighter weight).<br />
Finished off with 3 sets of skull crushers and 2 dropsets of tricep push downs.<br />
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Weekend off as usual. Just golf tomorrow morning and then sunday should be a day of me getting looked after by the kids. -
nice bro. Some solid work right there. Has your gym work helped your golf at all? Smashing it further with the driver etc?<br />
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Hope the kids have lined up a few cold ones for ya! -
It has to a certain extent. I don't play that much nowadays but was fairly handy in my late teens. Got down to a 4 handicap then but never really hit the ball that far. I'm no where near as good nowadays as only play a couple of games a year but hell the ball goes alot further than it use to. Direction however......
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Ah yes, 'accuracy' I think they call it!! I can hit it a wee way (in the 5-6 rounds I've played in my life) but actually getting to go where I want is a problem!<br />
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4 handicap? that is pretty bloody good. You'd think getting stronger would only assist. Then again you hear how players that change their body shape sometimes have issues with their swing.. wasn't that Daly's excuse!! Can't get skinny as his stomach was important to his swing lol -
Oh it probably does assist. Last time I played I was finding myself way further up fairways compared to 10 years ago. The problem is I just dont play enough and no longer am deadly around the greens like I use to be. Still enjoy it though. See how I go tomorrow.
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Chest and biceps today - I think I really like this split as opposed to chest/triceps as it allows both biceps and triceps to get worked twice a week (ie triceps indirectly on chest day and then directly on shoulders/triceps days. Likewise with the biceps).<br />
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Anyway, today was 500m row to warmup and then stretches.<br />
Incline DB bench - 4 sets of 10, BB bench - 4 sets of 8 with last two sets supersetted with 10 reps of DB flies. Then chest dips 3 sets of 15 with the first 2 sets supersetted with 15reps of machine flies.<br />
Abs class - about 8mins all up with 2 rotations through 5 sets of exercises performed for 45seconds each.<br />
Biceps - 3 sets of 10 BB curls, 3 sets of 12 preacher curls with the last 2 being drop sets until failure. -
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Have had both the bananna cream and the cookies and cream before and have ordered another one of each at $69 each for 4lb tubs.<br />
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The bananna cream tastes just like those little bananna lollies in the party mixes mmmmm <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/i_am_so_happy.gif' class='bbc_emoticon' alt=':i_am_so_happy:' /> -
Legs day<br />
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5mins on the bike to warmup and then squats - 10 x bar, 10 x 60kg, 10 x 60kg, 10 x 80kg, 8 x 90kg, 6 x 90kg. Still not pusing it. Felt easier than last week though which is good as I'm keen to get my squats back up to where they were earlier in the year when was squatting 3 times a week.<br />
Leg press 3 sets of 15, then 3 sets of walking lunges across the weight room and back.<br />
Finished off with 3 sets of hamstring curls, 3 sets of leg extensions and 4 sets of calf raises. Calf raise machine only goes up to 128kg so today did 21 reps each set - 7 toes in, 7 toes out and 7 neutral. Next week I will have to put some extra plates on top to keep the weights going up. -
6 reps plus is heading more toward the endurance side of things. I reckon JK is cranking out higher volume to get form locked in before dropping back to lower reps and higher weight.<br />
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With a warm up (either bar or low weight) 3-4 sets isn't too much imo. But you are spot on that you want some sort of plan!<br />
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How do you structure your squat session NTA? -
Trying to get lean for summer right now Nick so have moved away from my more strength based workouts of the past and am going for a bit of high intensity with higher reps and shorter rest periods than usual. Quite like squats though so usually do a couple of warmup sets (especially when first exercise of the day) and then at least 3 working sets. You sure get a different sort of DOMS from the high rep stuff than ya do with low reps of heavy weights.<br />
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Going to run with this until the end of October I think and then assess what needs to be done.<br />
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Was doing circuits a few weeks back and the fat was just falling off but missed lifting decent weights so what I am doing now is somewhat of a compromise.
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