JK vs BigRed
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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! -
Lunges on there own, let alone after squats, must smash ya! Man I need to work some calf raises into my programme - kind of get forgotten with all the focus on squats etc.<br />
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I think you've got a 99.9% chance of being a broken ass tomorrow lol!! Ugh, it's the sore hammies and groin that make it the worst! -
Easy non-lifting day today.<br />
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Started with 30mins on the cross trainer and then stretching class which I really needed after yesterdays leg session.<br />
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Finished off the 4 sets of hanging leg raises and 3 sets of crunches.<br />
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Oh and weighed in too at 77.8kg. Weight loss seems to have slow a bit which isnt a bad thing. I did up my cals to 2100 from last week. This is still about 400 under maintenance so should be fine. -
Thursday back (and calves) day.<br />
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Solid workout this morning. 500m to warmup and then some widegrip pullups - 10reps, 8 reps. 8 reps, 7 reps.<br />
Deadlifts - aim was to do some heavier lifts but couldnt get in to it - started with 10 x 70kg, 8 x 110kg, 5 x 130kg, 3 x 150kg which felt really meh so dropped it back to 110kg with an aim of 15reps but managed to get to 18 and then squeezed out 2 more to hit the magic 20 reps of 110kg. Almost brought up last nights dinner though in the effort <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/bad.gif' class='bbc_emoticon' alt=':puke:' /> Poked me GOOOD!<br />
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From here on it was 4 sets of barbell rows, 3 sets narrow grip pull downs and 3 sets 1 arm DB rows all for 10 reps each. Then 3 sets of back extensions - 15reps (no weight), 2 x 12 reps (+10kg). Finished with 3 sets of calf raises for 20 reps each.<br />
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No workout tomorrow as should be off fishing for the day with the boys. Will go in on saturday sometime for shoulders and triceps which will probably turn in to shoulders and arms.....hell why not! <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/good.gif' class='bbc_emoticon' alt=':good1:' /> -
Well, it's a typhoon here....so I won't be doing much for a day or two, on top of my callus blister (see my thread for the gory photo).<br />
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Have you ever thought of doing a 15 minute session of pull ups, with 30 second breaks. I think you'd be a prime candidate. I did 20 mins on Monday and Tuesday, and I'm still sore today (Thursday). -
have you taken any pics of yourself since you took that last one you posted to see the visible difference yourself?<br />
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I took a photo of me back in Jan, which I have on the PC, and then I took another about 2 months ago, I can see a little difference, but given how many inches I've lost and how I feel, it wasnt as noticable as I wanted...
w measurements are coming along.<br />
