JK vs BigRed
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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...
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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 />
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Today though was chest, biceps and abs as usual.<br />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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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 />
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Didnt eat too well either as decided to have a family lunch out in mission bay.<br />
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So... will do back and abs tomorrow and then shoulders and triceps (ok biceps as well) on saturday.<br />
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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 />
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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! -
Mixed start to the day.....<br />
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Hit the gym 6am for back and abs workout which went pretty well.<br />
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Didnt feel like a row today so straight in to it with 3 sets of 10 wide grip pullups supersetted with sets of 10 widegrip pulldowns at a lighter weight than usual.<br />
Deadlifts - 10 x 70kg, 10 x 110kg, 5 x 150kg, 8 x 150kg, 15 x 110kg<br />
Abs class - as per usual for a friday so circuit of 3 twice through and then prone hold.<br />
Followed up with 3 sets of 10 barbell row, 3 sets of 10 narrow grip pull downs, 3 sets of 10 1 arm DB rows and then 3 sets of 12 back extensions supersetted with sets of 15 calf raises which felt fine on the toe. Stoked.<br />
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Then as I arrived to work I bumped in to a mate with some Dennys vouchers that needed to be used today so off to Dennys for breakfast. Had the grandslam which was pancakes, 2 poached eggs, bacon and sausage but managed to swap out the pancakes for 2 more eggs. Mmm was good but not overly healthy. Will be my friday treat though so healthy lunch is on the cards. -
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Hit shoulders and arms pretty hard this arvo. Lots of supersets and minimal rest = sweat city.<br />
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3 sets of narrowgrip chins and some pressups to warmup<br />
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Shoulders - OHP with lat raises, upright rows with front raises, shrugs with face pulls.<br />
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Arms - OH cable extensions with skull crushers, BB bicep curls with dips, hammer curls with pushdowns.<br />
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Felt good to do a mid arvo workout rather than my usual fasted morning efforts.<br /> -
[quote name='JK' timestamp='1343594872' post='300657']<br />
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So PT took me through this this morning. Felt ok at first but geez it got me on the 2nd and 3rd rounds.<br />
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1 minute on each of the following and then a 3 minute rest. Rinse and repeat.<br />- Clean and press using the olympic bar in one of them renegade ground base setups - so 2 handed central grip<br />
- Clean and press using shorter barbell so wide grip etc.<br />
- Barbell row<br />
- Front squats<br />
- Deadlifts<br />
- Pressups<br />
- Landmines<br />
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[/quote]<br />
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Gonna changes things up this week given its a short week for me and I reckon thiis might be on the cards for tomorrow or soemthing else that will kick my ass.
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Yeah mate cranking the water as I always do. Smashed down a few of them vitamin C 500mg chewable things too.<br />
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Had a nice wee circuit lined up this morning too - was gonna do a rotation of:<br />
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10 squats<br />
10 pullups<br />
10 KB OHP (each side)<br />
20 pressups<br />
10 back extensions<br />
10 dips<br />
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and see how long I could go. Might be one for tomorrow if feeling better.
