JK vs BigRed
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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. -
So been a couple of days without an update. Decided to skip yesterday morning training given I was still feeling a bit pies and had to be ready for my golf (today).<br />
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Drove down to Wairaki last night and felt ok but need a stretch so spent 20mins in the gym for a mini workout - 2 sets of 10 reps of various exercises with the limited weights available and then a quick spa.<br />
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Today was the 100 holes of golf starting 7am and finally finishing just before 6pm. Played ok. Was only 60 over for the 100holes but struggled off the tee for most of the holes so was making par saving puts rather than birdies. Only 3 birdies and an eagle across the 100 holes....lots of of pars. Amazing only lost 3 balls. Body feels fine now and i've had another spa this evening but I know I will be sore tomorow.<br />
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Back in to the training Monday. -
Arms actually felt a bit sore this morning from fridays efforts and ceased up a bit whilst down the driving range. Bought myself a new hybrid wood - so nice to hit compared to my 2 iron. Goes further and way more consistent. Cant wait to play golf again!<br />
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Dont think I am quite over this cold yet either...bugger!
