JK vs BigRed
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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! -
Still cant shake this cold but trained this morning nevertheless.<br />
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5mins row and then 4 sets of incline DB press followed by 3 sets of BB bench press supersetted with incline DB flies and then 3 sets of 15 dips before abs class.<br />
Abs class - 2 rotations of a cirucuit of 6 exercises for 45seconds each.<br />
Biceps - 3 sets BB curls, 3 sets preacher curls.<br />
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Pretty basic workout really - nothing too intensive. -
Didnt train yesterday - went fishing. Caught heaps of snapper so a good supply of lean protein for the week.<br />
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Did legs today and started with 5 mins ride before 3 sets of leg extensions.<br />
Squats - 10 x bar, 10 x 60kg, 8 x 80kg, 8 x 90kg, 5 x 100kg, 8 x 90kg and 15 x 60kg to finish. Been two weeks since I did any squats so good to hit them with a bit of volume but not too heavy<br />
Followed up with 4 sets of 12 on the leg press, 3 sets of 12 lying leg curls and 4 sets of 15 calf raises.<br />
Finished with 15mins on the bike.<br />
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Was gonna do a quick weigh in but forgot. -
Nice, I was in a similar position yesterday - had time off and was back to leg work etc.<br />
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Snapper = Yum!<br />
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Good thing with legs is they can handle a fair whack of work - even if you have had some time off. -
Back today so 500m as warmup and then in to lat pull downs for 3 sets of 12.<br />
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Deadlifts - the staple of todays workout. 10 x 70kg, 8 x 100kg, 6 x 130kg, 5 x 150kg, 5 x 150kg, 15 x 100kg.<br />
Followed up with 4 sets of 10 bent over bb rows, 3 sets of 10 pullups, 2 sets of 10 1 arm DB rows, 3 sets of close grip pull downs, 3 sets of back extensions.<br />
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Felt like a really good workout even with my legs and backside in a bit of pain from yesterday. All good. -
Nice bro - has all the back work helped pulling those big Snapper?! You'll be ready for a rogue marlin aw!<br />
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Have you set any specific lifting targets or had a nudge at your 1RM's for the bigger lifts? -
Well still hobbling from legs on Weds which is a suprise as didnt go that hard. Must be from having not hit them for 2 weeks.<br />
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Today was shoulders / abs / triceps<br />
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Started with 500m row but got bored by 300m so went and did some stretches and light overhead press with the barbell to get going<br />
The 4 sets of 10 seated DB press followed by 3 sets upright rows supersetted with lateral raises.<br />
Then 3 sets of facepulls supersetted with front raises. Abs class was a bit delayed so snuck in 2 sets of machine rear delt flies whilst I waited.<br />
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Abs class - usual friday circuit of crunches, bicycles, reverse crunches and legs drops - 45 seconds each and 2 x around. The 30 seconds each side of rocky situps and a max prone hold to finish. Got to just over 4mins today and think could have gone a bit longer but was low on time.<br />
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So on to triceps - 3 sets of CG bench supersetted with cable extensions. Then 3 sets of kickbacks supersetted with cable pushdowns.<br />
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Finally did that weigh in too and 77.0 on the dot. -
Got up early this morning to train out my frustrations from the ABs test last night.<br />
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Was a pretty good session in a suprising busy gym for 8am on a sunday. I guess a few must have skipped church to pay their respects by lifting instead.<br />
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Training went as follows:<br />
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1000m row to warmup.<br />
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4 sets of incline DB press (10 reps, 8 reps x 3)<br />
5 sets of BB bench press (8 reps, 6, 6, 6, 5)<br />
3 sets of 10 DB flies<br />
4 sets of chest dips (15 reps, 12, 10, 10)<br />
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Did some abs work here - about 8 mins all up rotating through 4 different exercises for about 1min each. Good burn.<br />
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Finished off with 4 sets of 10 BB curls and then 3 sets of hammer curls which were drop sets to failure til I could lift no more.<br />
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Ended up with a pretty insane pump on the arms. Can usually just touch my shoulder with my finger tips but after this I was a solid 2 inches away from touching. Even now almost 90mins later I can only just touch. Feels good.
