JK vs BigRed
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So legs today and a real focus on squats.<br />
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Did 5mins on the bike as warmup and then in to the rack. Started with 10 x bar standard squats and then set up a box for box squats. 1 set of 10 again just with the bar and then 3 sets of 10 at 60kg. Big focus on keeping chest out and hips back over the box in a controlled manner. And then explosive drive up off the box using glutes rather than quads. Felt pretty good. Then did some more standard back squats - 8 x 90kg, 5 x 100kg, 5 x 100kg, 15 x 60kg.<br />
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Lunges - 4 sets of walking lunges with probably 10 lefts and 10 rights for each set across the gym. Dropped the weights down to 15kg each side and much more stable than with the 20s. Really buggered me.<br />
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Finished with 3 sets of 10 hamstring curls and 4 sets of 15 standing calf raises.<br />
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Legs and arse likely to be sore tomorrow but I've assured them its good for them! -
Nice work! it's always good when you can feel your form improve - esp when it translates into more power and better lifting. Once you get that snap of the hips coming forward everything just seems to line up nicely. Just did some quick sums (probably wrong!) and I think you lifted 4820kg in that session! Mean bro, mean!<br />
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Add in those lunges, curls and calf raises and you'll be lucky to be walking tomorrow! -
Thursday = back day<br />
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500m row to warm up and then 3 sets of lat pulldowns before moving on to deadlifts.<br />
Again kept the reps a bit lower and did 8 reps of 70kg, 6 reps of 110kg, 5 x 140kg, 3 x 150kg, 2 x 160kg and 8 x 110kg to finish so same as last week.<br />
Followed up with 4 sets of 10 barbell rows, 3 sets of 12 pullups, 2 sets of 8 1 arm dumbell rows which i supersetted with seated rows to failure.<br />
Finished off with 3 sets of hyper extensions and 3 sets of 20 calf raises.<br />
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Feeling leaner and leaner every day at the moment which I put down to my diet more than the lifting. Been sticking to 2000 cals a day (and avoiding treats etc) which I think may be a little bit too light as weight seems to be coming off pretty fast. Will do a body comp early next week to check in and make sure not too much of it is muscle. -
Shoulders / Triceps / Abs today<br />
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Did a quick 500m row to warmup and then 2 sets of 10 BB overhead press with just the bar to warmup.<br />
Then 4 sets of 10 arnie DB press followed by 3 sets of 10 upright cable row supersetted with sets of 10 lat raises.<br />
Final work for shoulders was 3 sets of lying rear delt flies supersetted with front raises - again 10 reps of each.<br />
Abs class - 2 rotations through a circuit of 4 exercises for 1min each and then some rockys<br />
Ticeps - 2 sets of 10 narrow grip incline bench with supersetted with 15 reps of cable extensions. Then a 3rd set of narrow grip bench but this time did a drop set and took 10kg off after the first 10 reps and banged out another 8.<br />
Finished off with 3 sets of skull crushers and some tricep pushdowns. -
[quote name='JK' timestamp='1347220181' post='309865']<br />
Oh yeah and for taking the kids swimming I managed to get a bit of the old swimmers ear. Must always remember to try get any water out after swimming. Seems to always happen. Had some pretty interesting stuff coming out of one of my ears on saturday night. Wasn't pretty! Still feels a bit wonky too.<br />
[/quote]<br />
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I hate that shit. I always seem to get it too and lately I just can't be arsed getting it all out. I figure the chlorine fairies must be grabbing it while I sleep...<br />
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Reading some of these threads makes me think I should sign back up to the gym at work. I miss weights, but don't want to overdo it... -
Back in to it with the Chest Mondays crew<br />
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500m row and then in to it 4 sets of incline DB bench (10 reps for the first 3 and 8 on the last). Then 4 sets of BB benchpress with DB flies after then 2nd, 3rd and 4th sets.<br />
3 sets of dips - 15reps each.<br />
Abs class was a circuit today - 45seconds each through 7 different exercies.15 seconds between each to move to next station and short rest. Not too bad.<br />
Finished with biceps work which was 3 sets of 10 BB bicep curls and 3 sets of 10 preacher curls - last 2 sets drop sets.<br />
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Was a difficult workout as hands all cut up from fishing yesteday and feeling pretty windburnt and tired. Will take a day or two to pass. -
Another day another workout - Legs today<br />
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Started with 5mins on the bike and then good old squats.<br />
More box squats this week. First set was just 10 x bar and then 10x 60kg, 8 x 80kg, 8 x 80kg all on the box. Then box out the way for 10 more of 80kg, 6 x 100kg, 6 x 100kg and 20 x 60kg to finished. Poked....<br />
Lunges - 3 sets of walking DB lunges - 10 strides each side across the weight room and back.....more poked!<br />
Leg extensions - 3 sets of 12 @ 54 and 60kg, then 3 sets of 10 hamstring curls.<br />
Finished with 4 sets of standing calf raises for 15 reps each.<br />
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Body comp check tomorrow but am on a training course today so bound so be bad food....... -
Ugh, everytime I think my leg workouts are gnarly I come and read your thread bro! I'm not brave (stupid lol!) to take on lunges!! They are just a world of pain ha ha<br />
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I follow a similar pattern on box squats - heavier using the box then remove it and go deeper for a few more sets. Good for flexibility and smashing your legs.<br />
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Is that a PT checkup? (body comp check) or have you signed up to a in-house comp at your gym... must have missed something! -
Slowly but surely.....<br />
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Well I am glad I started my focus on leaning down for summer from 1 August as its gonna take some time to do it without losing too much muscle.<br />
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Had a proper checkin today with measurements etc - my first for 2 months. Progress is good and should be is pretty good shape for summer in another 2 or so months time.<br />
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Weight was 78.0kg vs 83.1kg back on 24th July. Body fat has come down from 16.2% to 14.0% (seems a day for round numbers!) but obviously have lost some muscle there. Strength isn't any less than 2 months ago though so not too much of a concern. Was less hyrdated this morning apparantly so probably part of the weight difference.<br />
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Most importantly though, measurements are all on the down which means fat is coming off. Chest down 1cm to 100cm, waist down 3.5cm over the past two months, hips down 1cm (surely that is due to fat removal as its pretty much just bone there otherwise?), biceps down 0.5cm each (boohoo) but again PT reckons most likey due to fat coming off.<br />
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So all in all on track I think. Just need to make sure I get enough protein in my diet and continue to eat clean whenever I can. Might drop in an extra shake at some point.<br />
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Didnt do much of a workout today, rowed 3000m and did the stretching class plus 4 sets of hanging leg raises. -
Awesome results there bro - remember that as the fat comes off the more the muscles show!!
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Been a busy morning so a late update but made the gym at dawn as always.<br />
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So back today - 1000m row to warmup and then 3 sets of 12 lat pull downs.<br />
Deadlifts - 10 x 70kg, 6 x 110kg, 3 x 140kg, 2 x 160kg, 2 x 160kg, 15 x 110kg.<br />
Followed up with 3 sets of bent over BB rows, 3 sets of pullups, 3 sets of seated rows and then 4 sets of hyper extensions and 3 sets of 20 reps for good old standing calf raises.<br />
Pretty quick workout really due to minimal rests and all done in 40mins. -
Found a good looking recipe for protein cookies today so sent the wife a link and came home to these bad boys.<br />
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[img]http://www.fishing.net.nz/asp_forums/uploads/42085/North_Shore-20120920-00015.jpg[/img]<br />
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Dammmm they are good. Not many left now and even the wifes been chowing down on them (not yet approving of all the protein I buy but getting there!)<br />
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Made them with some double chocolate fudge protein (inner armour super quad) which mixed nicely with the white choc she added. Prob doesnt really need to white chocolate but was a nice touch.<br />
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Anyway, recipe etc is below and they dont take long to make at all.<br />
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[b]Yields: [/b]10 cookies (depending on size)<br />
[b]Time: [/b]15 minutes<br />
[b]Ingredients:[/b][list]<br />
[]1 cup oats<br />
[]1/2 cup protein powder of choice<br />
[]1 egg<br />
[]1/4 cup peanut butter<br />
[]1-1/2 tbsp cocoa powder<br />
[]2 Tbsp agave nectar (or honey)<br />
[*]1/4 cup chocolate chips<br />
[/list]<br />
[b]Directions:[/b]<br />- Preheat oven to 350 degrees Fahrenheit.<br />
- Combine all ingredients in a single bowl. Stir to combine.<br />
- Spoon out balls onto greased baking sheet and form into cookies. Bake for 5-8 minutes, depending on size of cookies.<br />
- Enjoy!
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Shoulders, triceps and abs today to round out another week that has just flown by<br />
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Started with a 500m row as usual and then 3 sets of standing overhead BB press 12 reps 10 reps, 8 reps.<br />
3 sets of 8 seated overhead (heavier) DB press and then 3 sets of upright cable rows supersetted with lat raises.<br />
3 sets of 12 face pulls supersetted with sets of 10 each side front raises and then 2 sets of 12 rear delt raises.<br />
Abs class - 1min each x 3 exercises (weighted cruches, weighted twists and a some sort of hold thing), 1 min rest and repeat<br />
Triceps work was 3 sets of CG incline bench supersetted with overhead cable extensions and the 3 sets of tricep pushdowns. -
Chest mondays......<br />
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Woke feeling pretty buggered this morning after being silly enough to watch the cricket until the last ball.....just in case we snuck a win eh!<br />
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500m row to warmup, stretches and then 4 sets of incline DB bench 10, 10, 8, 8. Didnt take long to realise something wasnt quite right in my left hand. Must have been from all the painting yesterday? Who knows.... Anyway, bit of rubbing and it improved but wasnt so good once I started doing BB bench so gave that a flag after two sets. Managed to get through 3 sets of 15 dips and 2 sets of 12 machine flies though ok.<br />
Abs class - same old really. 2 x through a circult of 5 exercises for 30seconds each and then 30 seconds rest. Max prone hold to finish. I gave up just after 2mins 30 as the competition was over. Had plenty left but also had biceps work to do.<br />
Finished the workout with 3 sets of 10 barbell curls and 3 sets of 12 preacher curls.<br />
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Hands feeling OK. -
Legs today and felt good turning up to the gym after a fairly decent sleep (10.30pm to 5.30am).<br />
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5mins ride on the bike and then squats. 10 x bar, 10 x 60kg, 8 x 80kg, 5 x 100kg, 5 x 100kg, 12 x 80kg.<br />
Lunges - 3 x down the end of the gym and back.<br />
Leg press - 2 sets of 15 then add another 40kg and 2 more sets of 12.<br />
Lex extensions - 3 sets of 12 and then hamstring curls for 3 sets of 10<br />
Finished off with 3 sets of standing calf raises - 20 reps each<br />
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Expectations of hobbling tomorrow are high!
w measurements are coming along.<br />