JK vs BigRed
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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 /> -
Upper body session this morning. Woke at 630am to watch the cricket but kids were up already and watching some of their crap so made sense to hit the gym and watch it there. And given how good the game was I got another 20 or so minutes in whilst waiting for the victory.<br />
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Started with BB only OHP and rows, 3 sets of each. Then in to it proper<br />
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BB rows - 2 sets of 10, 2 sets of 8<br />
Incline bench - 4 sets of 10<br />
Pullups - 3 sets of 10<br />
Chest dips w 20kg - 3 sets of 10<br />
Seated row - 3 sets of 10<br />
Shoulder press - 3 sets of 12, 10, 8 supersetted with cable lat raises (10 reps per side)<br />
EZ bar bicep curls - 3 sets of 10 supersetted with OH DB extensions<br />
Hammer curls - 3 sets of 10 supersetted with tricep push downs.<br />
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Abs - various crunches with and without medicine ball, plus medicine ball twists.<br />
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Finished off with a 3km row whilst watching the last few overs with the rest of the morning crew who all let out a big whoooooop when guptil hit the winning boundary. Awesome. -
Thought it was time to take a couple of pics (before the xmas bloat) so just took these. Excuse the quality as 1) I can't pose and 2) wife isn't the best with the camera.<br />
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Weight today is 78.6kg. Not as lean as I would like. No where near any sign of abs.<br />
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[img]http://www.iforce.co.nz/i/ybq1tjuy.pld.jpg[/img]<br />
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[img]http://iforce.co.nz/i/fghjs44e.utm.jpg[/img] -
haha, I usually go out into the spare room and set the camera up on the timer, buggar getting the missus to help <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> She gives me enough grief about things already <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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Since you've done it, I just might consider as well given me getting thinner/fitter was a NY's resolution so almost a year! -
Legs today and was suprised how busy the gym was for 2pm. Must have been the effect of having the gym closed for last 2 days. Also had a couple of casuals there as there gym was closed through to early new year...wtf?<br />
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Anyway workout went as follows:<br />
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Squats - 10 x bar, 10 x 60kg, 8 x 90, 8 x 100, 8 x 110, 7 x 110, 15 x 90<br />
Leg press - 12 x 200kg, 12 x 240, 12 x 280, 12 x 280<br />
Leg extensions - 4 sets of 10<br />
Standing calf raises - 3 sets of 20<br />
Seated calf exerecise using leg press - 3 x 15 per side no rest then 15 more reps at more weight and both legs at once<br />
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10 mins on the bike to finish. Enjoyable session. Lots of volume and sweat.<br />
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Woke early this morning so gymmed it. Upper body.<br />
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1000m row and then 3 sets of 10 incline DB bench<br />
Pullups - 3 sets of 10 widegrip<br />
Flat BB bench - 10 x 60, 8 x 70, 5 x 80, 5 x 80, 8 x 60<br />
Bent over row using ground base setup - 4 sets of 10<br />
DB shoulder press - 3 sets of 8 supersetted with upright rows<br />
BB curls - 3 sets of 12<br />
Tricep dips - 3 sets of 20<br /> -
Lower body with dead lifts today in a very busy gym.<br />
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1000m row to warmup and then 5 sets of squats up to 110kg.<br />
Dead lift - 5sets to 170kg for 4 reps. Struggled with these today, felt weak. Maybe should have gone easier on the squats or dropped them altogether. <br />
Hamstring curls - 3 sets of 10 and then 2 drop sets.<br />
Sanding calf raises - 4 sets of 20 and then 1 big drop set of 10 reps at each of 180kg, 160, 140, 120 and 100 for 20 reps.<br />
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10 mins on the bike to finish.<br />
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[quote name='JK' timestamp='1325581557' post='265354']<br />
Plan for FY12 is to try and really put on some decent muscle with a target of being around 84kg and less than 10% body fat come christmas 2012. Gonna take a fair bit of training, a whole lot of clean eating and a comittment to ensuring I get enough rest so given I like to train at 6am I may need to start hitting the sack a bit earlier<br />
[/quote]<br />
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So..... 12 months on and I ended up a mile off at just under 80kg and abit over 12%. I don't think i ever got to more than 86kg and was about 16% so really need to work on building that lean mass. Training a prob been about right but quality and quantity of eats are where I really need to improve.<br />
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In terms of lifts, I've made good progress on deals and pull-ups but minimal increases on bench and squat. Need to focus on these more in 2013. -
I'm 6ft on the dot mate.<br />
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Starting weight is difficult. I was always pretty lean due to being a competitive runner but gave that up during uni. Was around 65kg then. Started the whole gym thing a coupLe of years ago after returning from a worktrip to the UK at a FAT 85kg. -
Final workout of the year done and dusted. Upper body today. Went as follows:<br />
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DB bench - 1 set of 10 and the 3 heavier sets of 6 and another lighter set of 10<br />
Machine flies - 2 sets of 12<br />
Chest dips - 3 sets of 10 with added weights of 10, 20 and 25kg<br />
Lat pull downs - 3 sets of 12<br />
Shoulder press - 4 sets of 10<br />
Front raises - 2 sets of 12<br />
Hammer curls - 3 sets of 8 heavy supersetted with overhead cable extensions<br />
Std db bicep curls - 2 sets of 12 supersetted with tricep pushdowns <br />
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2012 over and out! -
2013 here we go. <br />
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First thing to sort is the diet. Been on a slow cut for a while now and lost a fair amount of fat but a wee bit of muscle too. Never got to as lean as where I wanted to be but that's ok as I would have gone way to light as well. So now it's time to focus on building one more muscle and get enough fuel in to the body to allow this to happen. I've had a look round various websites and according to most (and http://www.nzbodybuilding.co.nz/content.php?id=186 in particular) based on my weight, height and levels of activity it looks like I should be aiming for around 2700cals to maintain and prob around 3000 to 3200 to bulk. I will start at maintenance given the deficit I've been on pre xmas. Macro split is 237gr protein, 260gr carbs and 79g fats based on guidelines of 3g protein and 1g fat per kg of body weight and filling the rest with carbs.<br />
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Out of interest, yesterday was about 2900cals all up split 193g protein, 226g carbs and (gulp) 110g fats. Of the fats 30g were saturated and would consider this high fat intake as a one off as took the kids to the park with takeaways for a New Years blow out with friends. Not saying this wont happen again but only if it fits my macros. Yesterday also included a couple of low carb beers. <br />
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Ordered that nutrition book that Bart recommended too. Looking forward to its arrival so I can school up my understanding in this area. -
Good work, you sure are consistent and must be quite fit. I missed the posing a week ago, only saw it today. Looking in better shape than that skinny Bartman <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> I encourage you to do a week of my style workouts-20 minutes on the same type of exercise, lifting as heavy as you can, with 30 second breaks. Anyway, good luck for the NY.<br />
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To help you, I edited the pic, here ya are: -
Just got back from the gym......which was closed....doh! Gonna have to go for a run down the beach this evening.<br />
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Yesterday's eats - 2650cals from 254g carbs, 218g protein and 84g fats. No exercise other than a bit of golf and a couple of hours down the road at north head with the kids exploring tunnels etc
