JK vs BigRed
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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!! -
[quote name='JK' timestamp='1358973999' post='339317']I get use to it mate. Young kids seem to do it to ya.[/quote]<br />
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Amen! I reckon you'd stand a better chance of passing the SAS entry once you've had kids; you know what real sleep deprivation looks like -
Another week complete and its been a tough one. Need some sleep this weekend that is for sure.<br />
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So todays workout started with 1000m row and then went as follows:<br />
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1 arm DB rows - 10 (per side) x 27.5kg, 8 x 30, 8 x 32.5, 8 x 35<br />
Seated rows - 10 x 66kg, 8 x 72, 8 x 72, 8 x 72<br />
Shrugs - 15 x 60kg (per side), 15 x 70, 15 x 70<br />
Rear delt flies (machine) 12 x 36kg, 12 x 39,12 x 39<br />
Close grip bench - 8 x 60kg, 6 x 65, 6 x 65, 6 x 65<br />
EZ bar bicep curls - 10 x 27kg, 8 x 37kg, 8 x 37kg, 8 x 37kg and then chucked in a couple of extra sets of 10 x 27kg for that friday pump.<br />
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Also did abs class which today had a real pilates focus. Felt some good burn but meh.....dunno about that one. Needed to throw some crunches in there too.<br />
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Oh yeah, also used the Nutratech Rage today and not bad. Only took 1 scoop, probably need closer to 1.5 though. -
[quote name='JK' timestamp='1359053164' post='339446']<br />
Another week complete and its been a tough one. Need some sleep this weekend that is for sure.<br />
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So todays workout started with 1000m row and then went as follows:<br />
<br />
1 arm DB rows - 10 (per side) x 27.5kg, 8 x 30, 8 x 32.5, 8 x 35<br />
Seated rows - 10 x 66kg, 8 x 72, 8 x 72, 8 x 72<br />
Shrugs - 15 x 60kg (per side), 15 x 70, 15 x 70<br />
Rear delt flies (machine) 12 x 36kg, 12 x 39,12 x 39<br />
Close grip bench - 8 x 60kg, 6 x 65, 6 x 65, 6 x 65<br />
EZ bar bicep curls - 10 x 27kg, 8 x 37kg, 8 x 37kg, 8 x 37kg [b]and then chucked in a couple of extra sets of 10 x 27kg for that friday pump[/b].<br />
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Also did abs class which today had a real pilates focus. Felt some good burn but meh.....dunno about that one. Needed to throw some crunches in there too.<br />
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Oh yeah, also used the Nutratech Rage today and not bad. Only took 1 scoop, probably need closer to 1.5 though.<br />
[/quote]<br />
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Suns out, guns out. I like your thinking. -
Supposed to be training tomorrow but looks like it will be a busy Auckland anniversary day with the fam so kicked off week 3 a day early with a mid arvo session.<br />
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Warmup - didn't feel like a row so did 10 pull-ups followed by 10 OHP with just the 20kg barbell. 3 times through with no breaks<br />
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Barbell bench - 10 x 60kg, 8 x 70kg, 6 x 75, 5 x 75 (no spotter)<br />
Incline DB bench - 10 x 25kg, 8 x 27.5, 8 x 30<br />
OH DB press - 12 x 17.5kg ( per side), 10 x 17.5, 8 x 20, 8 x 20<br />
Side lay raises (cable) - 3 sets of 12 per side at 8 and 11kg<br />
Tricep push downs 12 reps supersetted with incline DB curls also for 12 reps at 56/17.5kg. 4 super sets.<br />
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Finished with abs work - 3 times thru pf 30 secs crunches follow by 1 min plank. <br />
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Legs today and for such a short session (35mins) I cant believe how brutal it is. Love the intensity but dam I feel like I need a zimmer frame right now.<br />
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Warmup - 10mins on the bike.<br />
Squats - 15 x 60kg, 12 x 70kg, 10 x 80kg, 10 x 90kg, 8 x 100kg (90 seconds between sets)<br />
Leg extensions - 2 triple drop sets of 66kg, 48kg, 32kg for 10 reps each (was actually supposed to do calf raises next but machine was taken so did these and dam....nasty chaser to the squats)<br />
Standing calf raises - 15 x 126kg (for warmup), 10 x 180kg, 10 x 180kg, 10 x 185kg<br />
Hamstring curls - 2 triple drop sets of 48, 36 and 30kg also for 10 reps each.<br />
Did another 5mins on the bike to finish at low resistance. -
Legs not too bad today but quite noticeable during my warmup on the rower. Todays workout was:<br />
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1 arm dumbell rows - 10 x 27.5kg, 8 x 30kg, 8 x 30, 8 x 32.5<br />
Lat pull downs - 10 x 60kg, 8 x 66, 6 x 69, 6 x 69<br />
Shrugs - 15 x 65kg, 15 x 75<br />
Rear delt flies - 3 sets of 12 x 36kg<br />
Skullcrushers - 2 x triple drop sets - 8 reps of each of 32kg, 29.5, 27.<br />
Singe arm DB curls - 2 x triple drop sets of 8 reps each of 17.5kg, 15, 12.5. Arms felt like they were gonna explode.<br />
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Wednesday weekly weigh in - 77.7kg so up a bit from last week. All going to plan. Feeling like I am putting on some size. Will do a measure in at the end of next week which will be 4 weeks of this programme. -
Are you doing the rows with a knee up on a flat bench? I've been doing them with one hand against a wall and pretty much a flat back, you lean into the wall to brace etc. Goal is to ONLY have movement through the lift - no twist through the torso at all. So you get a core workout in addition to good form on your row.<br />
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A useful tip for curls is to flex your glutes - amazing how much it stabilises you and stops you swinging, especially as you go up in weight or start to fatigue. That little tip from my PT has made a massive difference to the burn I get from my curls - ugh drop sets. My arms still hurt from doing those on Monday! -
So today was a non-lifting day and I actually managed to not lift<br />
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Did 30mins cardio on the cross trainer and then followed it up with 10mins of foam roller action on the back and legs before finishing with some abs work which was swiss ball crunches and hanging leg raises for 3 sets of 20 for each. -
Why JK, you're looking different these days!! You haven't been hanging out with Virgil by any chance have you!!<br />
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When the lifting is so much fun it's really hard to 'just' do cardio or stretching etc. In the long run it'll help though and I reckon it keeps you fresh too - you'll be gagging to shift some tin tomorrow! -
Week 3 complete and was a goodie BUT wife said I looked a bit fat last night so might need to dial back the carbs and total cals slightly!<br />
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Anyway, got in a bit late today and just arrived in times for abs class so started with abs which was a bit weird. Circuit was 45 seconds each of crunches, bicycle crunches (ie elbow to opposite knee), reverse crunches and leg drops. 2 times through and then 3min prone hold.<br />
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Rest of workout was:<br />
Incline DB bench - 10 x 25kg, 8 x 27.5kg, 8 x 30kg, 7 x 30kg<br />
Flat bench flies - 10 x 10kg, 8 x 12.5kg, 8 x 15kg, 9 x 15kg<br />
Cable side raises - 12 x 8kg, 10 x 11kg, 10 x 14kg (struggled)<br />
Close grip BB bench press - 8 x 55kg, 6 x 60kg, 6 x 60kg, 10 x 50kg<br />
EZ bar curls - 10 x 27kg, 8 x 37kg, 8 x 37kg, 8 x 37kg and a couple of bonus sets of 10 x 27kg with narrower grip.<br />
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Paekaks - yep new pic. My fav female WWE wrestler and a decent bodybuilder. Did the Arnold Class back in 2008 (I think). Would. -
[quote name='JK' timestamp='1359491208' post='340369']<br />
Yeah one knee on bench with flat back. Will try that other way though - sounds good.<br />
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I'm real conscious with the bicep curls too. Hate seeing people swinging away and turning it in to some sort of full body movement!<br />
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That is one school of thought but cheat curls are good every now and again. Arnie said so so that's good enough for me.
