JK vs BigRed
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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. -
Dam I slept in this morning, well in actual fact i mis-set my alarm for 630 rather than 530....ugh!!! So got to the gym much later than I wanted and didnt have time for a full legs workout so just did 30min on the spin bike.<br />
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Will go in tomorrow early for a measure/weigh in and then legs. -
Did a weigh / measure in this morning and MEH!!!! Not great results. Puzzling infact!<br />
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Weight was 76.1kg vs 78.0kg 1 month ago. Body fat has gone back up to 15.2% from 14.0% yet I feel pretty dam lean especially around the mid section. And of course given those figures then some muscle has been lost. Strength isn't noticeably any less than a month ago though and I was told a bit less hyrdated this morning than last months check in which I guess could contribute?<br />
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Measurements are all on the down which means fat is coming off but could also be muscle. Chest down 1cm to 99cm, waist and hips both down 0.5cm, biceps also down 0.5cm each.<br />
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Bit annoyed at all that BUT I did have a fairly poor eating weekend consuming a KFC pie and a dunkin donut on saturday and a curry on sunday hmmmm. Otherwise eating has been good and most days have been very close to my targets (2100cals - 160gram carbs, 70g fats, 200g protein). Training has also been pretty good with no injuries or major sicknesses.<br />
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Woe is me!<br />
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Anyway, todays training was legs.<br />
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5mins on the bike to warm up and then squats - 10 x bar, 10 x 60kg, 8 x 90kg, 8 x 90kg, 8 x 90kg, 15 x 60kg.<br />
Leg press - 4 sets of 12 (180kg, 200kg, 220kg, 220kg), followed up with 3 sets of lunges, 3 sets lying hamstring curls, 4 sets of leg extensions and 4 sets of standing calf raises all whilst feeling rather frustrated.<br />
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PT said would do another checkup next Tuesday just incase things were quite right today but i can see that until then I'm gonna be wondering what I can do to turn things around.
