JK vs BigRed
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I have ruled out a third one. The doctor guy who cauterised various tubes through a hole in my sack agrees.<br />
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Interestingly, my wife and I both have one sibling, while friends of ours with three or more kids tend to have two or more siblings...<br />
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But good on you mate - being a dad is the best job out.<br /> -
Well baby number 3 arrived last night. Contractions commenced during the Pacquiao vs Marquez fight but we didnt head in to hospital until midnight and then Emme was born just before 3am. Meant I was home 430am'ish and got bugger all sleep (2.5hrs max) but still managed to fit a workout in to the day and it was a pretty good one at that. Semed to have ALOT of intensity. Lots of sweat and a really good pump by the end.<br />
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Warmup was 20 pressups, 10 BB rows, 10 OH press (with unloaded 20kg BBs only) three times through.<br />
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Working sets only<br />
BB rows - 3 x 6 at 70kg<br />
Pullups - 3 x 10<br />
Lat pull dows - 3 x 10<br />
Flat bench DB press - 2 x 6, 1 x 4<br />
Dips - 2 x 10 (plus 20kg weight), 1 x 15 with 10kg weight<br />
Seated DB press - 2 x 8, 1 x 6<br />
EZ bar curls - 3 x 10<br />
Skull crushers - 3 x 10<br />
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Did alot of abs work during the workout and fit these in randomly between sets. Sometimes standard crunches, either times decline, sometimes with weight, sometimes without but higher reps.<br />
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Will do legs first thing tomorrow before I head to the hospital but for now BED! -
Haha cheers mate. It is a good feeling.<br />
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Back in there 7am this morning for legs. Good solid warmup on the bike and then the usual legs rountine os squats, leg press, leg extensions, hamstring curls and standing calf raises. <br />
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Amazing how much quieter the gym is once people head off for work.<br />
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At the hospital now waiting to all clear to go home.<br /> -
Just fitting in workouts where I can at the moment. Had a pretty good night with the little one and when she woke at 6 I decided it was a sign for me to go to the gym.<br />
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Hypertrophy back and shoulders today. Rowed 2km to warmup and then in to it.<br />
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Upright BB rows - 6 sets of 4 (speed work)<br />
Pullups - 3 sets of 10 supersetted with kettle bell clean and press (10 each side)<br />
Bent over row - 3 sets of 10 using the groundbase setup and olympic bar.<br />
OH BB press - 2 sets of 10<br />
Shrugs - 3 sets of 12<br />
CG pull downs - 3 sets of 12<br />
Seated Arnie Press - 3 sets of 10<br />
Upright rows - 2 sets of 10 supersetted with lat raises (10 each side)<br />
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Was a good workout. -
Popped in to the gym this morning after the kindy dropoff and decided to knock out the 10 tonne challenge on the deadlifts - so 10 sets of 10rep at 100kg with 1 minute rest between sets. Realised after the 2nd set it was gonna be alot hard than I thought but smashed it out. Only issue was that I decided not to use my straps as the weights were light but dam I should have as my hands took a bit of punishment<br />
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[url=http://www.iforce.co.nz/View.aspx?i=5t224suo.hk5.jpg][img]http://iforce.co.nz/i/5t224suo.hk5.jpg[/img][/url]<br />
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Finished off the workout with 4 sets of hamstring curls and 4 sets of calf raises, then 20mins on the spin bike.<br />
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But before all of the above, I decided to do a proper check-in with the PT as it had been a while (6 weeks or so) and first since I had started the PHAT programme.<br />
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Weight was 77.8kg (vs 76.1kg 6 weeks back) and body fat down to 13.5% vs 15.2% last time. Not exact measures as still using the electronic scales approach but its consistent and showing some progress. I do also feel the leanest I have been for a long long time and PT said was looking pretty lean (for me). Other readings were chest up 0.5cm, waist down 0.6cm, hips down 0.2cm, biceps up 0.4cm. So I think pretty good progress overall given the weight has gone up and body fat % down. Will just try keep it all together through the christmas period and then early next year think about my plans for FY13. -
ha ha I've done the 10*10@100kg on squats. You will be feeling 'awesome' tomorrow JK, I'd enquire about hiring a wheelchair!!<br />
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Good work the stats too - getting leaner and still adding some bulk is all good! -
good calculus <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />
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All the better to hold a beer with!!
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Were excellent for holding beers last night. The cooling effect of the ice cold beer was excellent.<br />
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The hands are still bit of a mess but did chest and arms this arvo without too much of an issue but all bicep curls needed to be hammer curls.<br />
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So after 2 days off the weights I was back in today for the last full week of workouts before christmas, and it was Upper Body Power day.<br />
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[u]Working sets only[/u]<br />
BB rows - 1 x 6, 2 x 5 (upped weights 5kg today)<br />
Pullups - 2 x 10 (Hands still a bit sore for the pull exercises so only 2 sets)<br />
Lat pulldowns - 3 x 8 (upped the weights 3kg and dropped the reps)<br />
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Abs class<br />- rocky style sit ups - 15 seconds each side / 15 sec rest / 30 sec each side / 15 sec rest / 45 sec each side / 15 sec rest / 60 seconds each side....ouch!<br />
- planks - same time setup as above but started with 30secs then through to 90seconds and of course no sides<br />
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DB bench press - 1 x 6, 2 x 5<br />
Dips - 2 x 10 (with 20kg added weight)<br />
Seated DB press - 3 sets of 8<br />
EZ bar curls - 3 sets of 10 supersetted with sets of 20 dips (without weight)<br />
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Going to be a tough week to control the eats --> 3 client lunches, 3 after work drinks, 1 big end of year pissup and an office daily baking roster.....
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Power legs day today so 5mins on the bike and then off to the squat rack<br />
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[u]Working sets only[/u]<br />
Squats - 4 sets of 6<br />
Leg press - 3 sets of 10<br />
Hamstring curls - 3 sets of 10<br />
Leg extensions - 3 sets of 10<br />
Standing calf raises - 4 sets of 12<br />
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Pretty standard legs workout really. For some reason they moved alot of equipment around at the gym. Squat rack still in the same place but most other stuff totally different. Might take a little bit to get use to. One bonus was they have tided up the deadlift area and put some new flooring/hard matt in there. Should be good. -
Another good workout this morning. Hypertrophy back and shoulders.<br />
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Warmup was just sets of 10 of BB rows and clean and press with just the barbell - 3 sets of 10 of each.<br />
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Working sets<br />
Upright BB rows - 3 sets of 10<br />
Pullups - 3 sets of 10 supersetted with kettle bell clean and press (10 each side)<br />
Seated row - 3 sets of 10 - added 6kg here today<br />
Shrugs - 3 sets of 12 - added 5kg per side<br />
CG pull downs - 3 sets of 12 - added 3kg today<br />
Seated OH press - 2 sets of 12 and then the final set was a drop set.<br />
Rear delt flies -2 sets of 15<br />
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Did a quick wednesday weigh in too 77.7kg. -
2nd legs day of the week so a focus on volume rather than heavies. Pretty short and sharp workout with a max of 1min rest between sets.<br />
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5mins on the bike to warmup and then in to it.<br />
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[u]Working sets only[/u]<br />
Squats - 5 sets of 10 at 90kg<br />
Leg press - 4 sets of 15 at 200kg<br />
Calf raises - 4 sets of 20 at 160kg<br />
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15mins HIIT on the bike to finish. Done! -
Well expected not to wake up this morning with that apocalypse shit so I guess every day from now is a bonus.<br />
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1st bonus workout done and dusted. Chest and arms hyper trophy today. No real warmup, just a few pressups, stretches and light sets<br />
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Working sets<br />
BB bench - 3 sets of 10, 2 heavier sets of 5, 1 set of 10<br />
DB flies - 3 sets of 15<br />
Incline bench - 3 sets of 10 supersetted with OH cable extensions<br />
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Abs class - usual circuit of 4 exercises. 30 seconds each today then 30 seconds rest. 3 times through<br />
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DB hammer curls - heavys so 3 sets of 8 supersetted with cable curls to failure<br />
EZ bar curls -3 sets of 10 wide grip supersetted with tricep push downs and 3 sets narrow grip supersetted with OH dumbell extensions<br />
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Good fun. Arms feeling and looking great in the t-shirt at work. -
Twos days out from xmas so legs today and upper body tomorrow.<br />
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Todays workout was squats (6 sets to max of 130kg), deadlifts (6 sets to 180kg), then back to back sets of leg extensions and hammie curls for 4 sets each of 10 reps no rest, and  5 sets standing calf raises to finish. Bit of cycle at the end just to make sure I can walk tomorrow.<br />
