JK vs BigRed
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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... -
Yeah took one a few months back at around 84kg so will be interesting to compare vs now. You might not notice the differences mate but others will I'm sure.<br />
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Had a good workout this morning - shoulders,. abs, arms. Am quite sore in the lats from yesterday too - can really feel it!<br />
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So today did 3 sets of BB overhead press nice and light to get warmed up and the 4 sets of 8 seated dumbell press using the 22.5kg DBs and super setted with kettlebell clean and press using the lighter 16kg - did until I couldn't do them anymore - didnt take long, maybe 10 each side.<br />
Finished the shoulders work with 3 sets of upright rows supersetted with lat raises and 2 sets of face pulls supersetted with front raises.<br />
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Abs class - same old.<br />
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Arms - 3 sets of CG incline bench supersetted with overhead cable extensions. Then 3 sets of skull crushers.<br />
Did 3 sets of heavy DB curls and then 3 sets of hammer curls super setted with tricep pushdowns.<br />
My arms basically twitched all the way to work so always a sign of a good workout! -
um, what are skull crushers?
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ah ok, yeah done them...
