JK vs BigRed
-
Shoulders, triceps and abs today to round out another week that has just flown by<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
Hands feeling OK. -
Legs today and felt good turning up to the gym after a fairly decent sleep (10.30pm to 5.30am).<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
Started with 30mins on the cross trainer and then stretching class which I really needed after yesterdays leg session.<br />
<br />
Finished off the 4 sets of hanging leg raises and 3 sets of crunches.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
Had a good workout this morning - shoulders,. abs, arms. Am quite sore in the lats from yesterday too - can really feel it!<br />
<br />
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 />
<br />
Abs class - same old.<br />
<br />
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?
-
ah ok, yeah done them...
-
Well what a great weekend - plenty of sun and relaxation. Got out for a fish yesterday on a mates inflatable and was great conditions and heaps of fish. Wind got up end of the day and was against tide so made a slow and bumpy run home. Whole body took the brunt of the hits - good core workout! Bonus is that I now have a whole lot of fresh snapper fillets in the fridge and they are a great source of lean protein.<br />
<br />
<br />
Today though was chest, biceps and abs as usual.<br />
<br />
Started with 1000m row and then 3 sets of 10 incline DB bench with 2nd and 3rd sets supersetted with DB flies. Then on the flat BB bench for another 3 sets of 10 (yep bit of a high rep day) and first two sets were supersetted with sets of 15 machine flies. 3 sets of dips to finish things off - 15 reps each.<br />
<br />
Abs class - 3 exercises on a swiss ball 45 seconds each with 15 seconds rest between each to transition. Did balancing, crunches and prone holds on them. 3 times through that little circuit without a proper break. Was good.<br />
<br />
Biceps - nothing special here - just 3 sets of 10 curls with the barbell and then 3 sets of 12 seated hammer curls. -
Bugger.......managed to bust one of my toes last night. Smashed it in to the end of a cabinet and its gone all purple/black and funky. Can bend it at all and hurts like hell....doh!!! Last thing I need before setting off to do 100 holes of golf next Friday.<br />
<br />
Needless to say there was no legs session at the gym this morning. Instead I opted to go for a fairly easy 40min ride on the spin bike and even that wasn't without pain.<br />
<br />
Not cool! -
Toe feeling alot better and almost walking freely. Still a bit of pain there but mainly just funky colours and shape for now.<br />
<br />
SO gave legs a crack but skipped on th calf ranges for obvious reasons. Also opted out of lunges as I'm not that stable on my left foot.<br />
<br />
5mins on the bike to warm up and then 3 sets of 12 leg extensions as the squat racks were taken by some young punks.<br />
Once rack came free it was 10 x bar, 10 x 60kg, 10 x 80kg, 6 x 100kg, 6 x 100kg, 12 x 80kg and 15 x 60kg.<br />
Leg press - 5 sets of 12 reps at 180kg, 200kg, 220kg.<br />
Finished with 4 sets of lying hamstring curls.<br />
<br />
Pretty basic and short workout but enough to give the legs a decent going over. -
No training today as took the day off and took the kids to Kelly Tarltons. Hadnt been there for ages so I really enjoyed it and the kids thought it was A+ too but holy hell its not a cheap place to go. Most likely will be another 5 years before we go back.<br />
<br />
Didnt eat too well either as decided to have a family lunch out in mission bay.<br />
<br />
So... will do back and abs tomorrow and then shoulders and triceps (ok biceps as well) on saturday.<br />
<br />
Next week will be a bit funky with the 100 holes of golf on friday so will probably do some sort of 3 day split mon/tues/weds and a bit of cardio on thurs to ensure I am not suffering DOMS come Friday.<br />
<br />
Speaking of the 100holes, had some good uptake on the sponsership front from family, friends and clients and should reach my target level of $2,500 by next friday. Will be a good acheivement to raise that in only 2 weeks. Toe is feeling pretty good too. Not running as yet but walking without too much discomfort so all on the up!
