JK vs BigRed
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Push today so did 10mins on crosstrainer to warm up then in to it proper<br />
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OH barbell press - sets of 10, 8, 6, 6, 6<br />
Squats - sets of 10, 8, 5, 5, 3 up to 120kg<br />
Incline BB bench - 4 sets of 8<br />
Pec deck - 3 sets of 12<br />
OH DB press - 3 sets of 10<br />
Close grip BB bench superset with OH cable extensions - 3 sets of 12 each<br />
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And that was it. Pull tomorrow and then sunday off.<br />
Back to work next week and will commence a new 8 week program as I aim to put on some mass.<br /> -
Great night out fishing with the boys last night. Plenty of laughs, a bit of macgyver action to get the motor to go and get in before the tide wouldn't let access the marina, and plenty of fresh fish for the lean protein supplies.<br />
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So today was a bit of pull. 2km row to warmup and then in to a very busy weight room.<br />
Deadlifts - 10 x 70kg, 8 x 110kg, 5 x 150, 5 x 150, 5 x 150, 12 x 110kg.<br />
DB rows - 3 sets of 10 each side<br />
Lat pulldowns - 3 sets of 10.<br />
Pullups - 3 sets of 10<br />
Heavy DB curls - 3 sets of 8 each side<br />
EZ bar bicep curls - 6 sets of 10 with 30 seconds between sets. <br />
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Pretty short session as had a bit to do this morning. Plenty of eye candy in the gym though. Could put up with the busyness for that! -
New programme started today. Its a variable split programme and I am going to run it for 8 weeks. At the same time I've upped the calorie intake and will try do a bit of a lean bulk. So eating above maintenance cals but still eating as clean as possible. No bulking via maccas, kfc etc. Here we go....<br />
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Todays workout was as follows: Bench press 4 sets (10, 8, 6,5), Incline DB press 4 sets (12, 10, 8, 7), Shoulder press 4 sets (12, 10, 10, 10), Lat raises 3 sets (12, 10, 10) and 4 supersets of tricep pushdowns (12 reps) followed by incline DB curls (12 reps).<br />
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Also did abs class - 3 exercises with medicine ball for 45seconds each - 2 times through. And them some random pilates exercises.<br />
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Yesterdays cals were only 2500. Weekends or days at home appear to be more of a challenge for me to get enough food in. These will be non-training days from now on though so not too sure how much of an effect this will have. -
Well holy crapola batman. Just got smashed by a brutal but short leg session. Haven't felt this buggered for a while and I'm in fear of what it may feel like tomorrow.<br />
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So only 35mins long but dam did it hit the spot. Knew there was gonna be some reps involved today so 10mins warmup on the bike.<br />
Squats - 15 x 60kg, 12 x 80kg, 10 x 90kg, 10 x 100kg, 8 x 100kg<br />
Standing calf raises - 15 x 132kg, 10 x 162kg, 10 x 177kg, 10 x 177kg<br />
Leg extensions - 2 triple drop sets of 66kg, 48kg, 32kg for 10 reps each. Felt like quads were going to explode<br />
Hamstring curls - 2 triple drop sets of 48, 36 and 24kg also for 10 reps each. Now hammies exploding.<br />
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Did another 5min on the bike to finish but no resistance whatsoever.<br />
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Oh and did a bit of a weigh in etc as hadn't done a proper once since mid Dec. 76.2kg which is lightest I have been for yonks and 13.0% bodyfat. Both of which are likely to go up over the next couple of months, hopefully the latter not too much! -
A bit tight in the quads this morning but nothing too bad. Todays workout was back, more shoulders and more arms. 1000m row to warmup and then working sets were as follows:<br />
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1 arm DB rows - 10 x 27.5kg, 8 x 30kg, 8 x 32.5kg, 9 x 32.5kg<br />
Lat pulldowns - 10 x 48kg, 8 x 54kg, 6 x 60kg, 7 x 60kg<br />
Shrugs - 15 x 55kg (per side), 15 x 65kg, 15 x 65kg<br />
Rear delt flies (machine) - 12 x 36kg, 12 x 36kg, 12 x 39kg<br />
Skull crushers - 2 triple drop sets of 32.5kg, 30kg, 25kg (8 reps of each)<br />
Standing DB curls - 2 triple drop sets of 17.5kg, 15kg, 10kg (8 reps of each)<br />
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In terms of eats, yesterday was pretty good and hit the cal and macro target. Well I thought it was good until my Power Eating booking arrived. This was the one that Bart recommended and I've only had a quick flick through but I can already see why. Its quality. Lots of good info and it appears I am eating no where near enough to build muscle. I cant recall the exact figures but for a male who worked out 4-5 times a week it recommended something like 42 to 45calories per KG of body weight so that would put me at 3200 minimum right now. A good 400 higher than I am consuming at. Also appears eating too much protein and not enough carbs. Wont make any drastic changes today but will get further in to the book this evening if I can. Looks a dam useful book though. Lots about food (obviously), supplements, diets for cutting, bulking with different focuses onbody building, powerlifting or just athletic performance. And only $21 delivered to my door. Awesome. -
Easy day today - just light cardio and some stretching etc. Will be my conditioning day I think.<br />
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Did 30mins on the cross trainer of which 20mins was HIIT. Then spent 15mins on the floor stretching and using the foam rollers on the legs and back in particular which have been a bit sore. Feels great now. -
Caught up on your last 5-6 workouts, dude you've hit 2013 at pace! Noice work!<br />
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That was interesting about how much more you need to eat to actually put on mass - 400+ is a fair bit to add! -
Cheers mate. Am enjoying it as usual.<br />
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I think there is a general guideline of +/- 500cals from maintenance for bulking/cutting but I like what I am reading in this Power Eating book alot more than just going off internet broscience. Feel like taking a day off work to get stuck in to the book good and proper and it feels like I learn something new on every page at the moment. -
Feel free to drop some wisdom on us as you work through the book!! Hmm could be worth putting together a thread of the training resources (books, youtube vids, articles etc) that we've found over the years. There would be heaps of material!
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yup aawesome book alright, and I don't use it!! Nutritionist does all the work, and then I go and see what she is doing and why afterwards via Power Eating!!! My book is just covered with highlighter pen marks on the supplement pages, the 'what works and what is bullshit' chapters!
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Friday done and dusted and so is the first week of the new programme.<br />
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Todays workout started with 1000m row and then went as follows:<br />
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Incline DB press - 10 x 25kg, 8 x 27.5kg, 8 x 30kg, 6 x 32.5, 7 x 32.5kg<br />
Flat bench DB flies - 10 x 10kg, 8 x 12.5kg, 8 x 15kg, 8 x 15kg<br />
DB side lat raises - 12 (per side) x 8 kg, 10 x 10kg, 8 x 12.5kg<br />
Close grip bench press - 8 x 60kg, 8 x 60kg, 6 x 65kg, 6 x 65kg, 6 x 65kg<br />
EZ bar bicep curls - 8 x 37kg, 8 x 39.5kg, 6 x 42kg, 6 x 42kg, 6 x 44.5kg<br />
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Also did abs class - usual friday circuit of 45seconds each of crunches, twist and crunches, reverse crunches and leg drops twice through. -
Eats update.....<br />
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Done more reading of the Power Eating book and adjusted my macro targets in line with the guidance suggested within it for building muscle. <br />
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Carbs 375gams<br />
Protein 188grams<br />
Fats 83grams<br />
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Totals up to 3000cals and looks dam carb heavy but suggest carbs requirement per the book is 5 to 6 grams per kg of body weight for a male who works out 4 times a week. Will give it a go for a few weeks and reassess if required. Finding the easiest way of up the carb is a few extra servings of fruit plus more oats and brown rice. All stuff I quite like.<br />
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Another week begins with a 1000m row whilst watching a bit of premiership football. Always a bonus for that Monday morning workout is that there is usually a pretty decent game on. Todays workout (working sets only) was:<br />
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Lat pulldowns - 10 x 54kg, 8 x 60kg, 8 x 60kg, 6 x 66kg, 7 x 66kg<br />
Seat rows (close grip) 10 x 60kg, 8 x 66kg, 8 x 66kg, 9 x 69kg<br />
Shrugs - 15 x 60kg (per side), 15 x 70kg, 15 x 70kg<br />
Rear delt flies (machine) 12 x 36kg, 12 x 39kg,12 x 42kg.<br />
Tricep pushdowns supersetted with incline DB curls - 15 reps of each for 4 supersets.<br />
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Abs class - 2 times through - medicine ball crunches, medicine ball twists, mountain climbers, mountain climbers with twists, some balance thing (all for 45 seconds each)<br />
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Interesting programme this. The workouts seem short but quite targeted with the key being hitting failure on certain exercises. Enjoying it so far as its forcing me to keep the weights going up.<br />
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Last 2 days eats have been pretty good. Always find it tougher over the weekends when at home but managed to keep out of the wifes baking as much as possible. -
Legs day wooooo!<br />
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Warmup - 5mins cycle<br />
Leg extensions (12 reps per side) supersetted with leg press (for 8 reps). Brutal start to the morning - weights were 60kg/300kg, 60/300, 66/320 and 66/340 over the 4 sets<br />
Squats - 12 x 60kg, 10 x 80, 10 x 90, 10 x 90<br />
Deadlifts - 12 x 100kg for 4 sets<br />
Standing calf raises - 8 x 170kg, 8 x 180kg, 11 x 185kg<br />
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Another 5 mins on the bike to finish -
Late night so lifted on about 4 hours sleep this morning and struggled a bit. 500m row to warm (wake) up and then in to it.<br />
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Bench press - 10 x 60kg, 8 x 70, 6 x 75, 5 x 80<br />
DB flies - 10 x 10kg, 10 x 12.5, 8 x 15kg, 8 x 17.5kg<br />
Lat raises - 10 x 8kg, 10 x 11kg, 10 x 12.5kg each side<br />
Skull crushers - 2 x triple dropsets of 8 reps per weight 32.5kg, 30kg, 25kg.<br />
DB curls - 2 x triple dropsets of 8 reps per weight 17.5kg, 15kg, 12.5kg. -
Non lifting day today. Did 30mins cardio on the cross trainer while i watched the crowd goes wild (always a good laugh!) and then some stretching and work with the foam rollers but couldnt resist so did a quick mini circuit of 10 reps overhead press, 10 barbell row, 20 press ups and 10 upright rows just using the 20kg barbell. Did this 4 times through with no rest and then 3 sets of hanging leg raises.
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You manage pretty bloody well on little sleep mate. I'd be a zombie and likely drop the weights on my head!<br />
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lol at having to lift a bit of tin on your cardio day. Might need to sit you down and stage an intervention. Hi my name is JK and I'm addicted to lifting!!
