JK vs BigRed
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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 />
<br />
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 />
<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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 />
[/quote]<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. -
I'm sure I always slip a couple in to push out those final reps <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />
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I like when you're curling, and you get the bar to a point and you can't lift anymore, so you hold it there trying too for as long as you can, until it feels like you're about to blow your biceps out. Funnily enough, I have not done this in the last few months!!!
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Week 4 is underway with a relatively short workout today.<br />
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Started with 1000m row at 3.45 before quick stretch.<br />
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Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 63kg, 6 x 66kg<br />
Seated row - 10 x 60kg, 8 x 66kg, 8 x 69kg, 7 x 72kg<br />
Shrugs - 2 sets of 15 @ 75kg per side<br />
Rear delt flies (machine) 3 sets of 12 at 36, 39 and 42kg<br />
Tricep push downs supersetted with incline DB curls - 15 x 54kg/15 x 15kg and then 3 supersets of 12 x 60kg/12 x 15kg<br />
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Abs class - was a circuit with 45 seconds each of swiss ball crunches, prone hold, some weird thing lying on ur back with legs up on swiss ball, medicine ball twists and a praying mantis hold on a swiss ball. 2 times through. -
[quote name='BartMan' timestamp='1359685103' post='340842']<br />
I like when you're curling, and you get the bar to a point and you can't lift anymore, so you hold it there trying too for as long as you can, until it feels like you're about to blow your biceps out. Funnily enough, I have not done this in the last few months!!!<br />
[/quote]<br />
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I've done 1RMs of about a hundie on these, they look ugly as fuck on the way up but as you try and resist on the way down the burn is off the charts. Gotta be good for the cannons. -
Still cant get over how brutal the legs day is on this programme. Really smashes me good. And even more so this morning as had a shocking nights sleep thanks to the little one. Possibly got 3 hours MAX. This mornings workout was therefore brought to you by 2 scoops of rage and not much else!<br />
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So 5 mins on the bike to warmup as usual. Plus did another 5 at the end. Workout was<br />
Leg extensions (12 reps per side) supersetted with leg press (for 8 reps). Weights were 60kg/300kg, 60/320, 60/340 and 60/360 over the 4 sets. Managed to push out 9 reps on the leg press last set to failure.<br />
Squats - 10 x 60kg, 8 x 80, 6 x 100, 5x 110. Was supposed to do lower weights/higher reps here but not what I wanted this morning.<br />
Deadlifts - 8 x 70kg, 6 x 110, 3 x 140, 2 x 160, 8 x 110. Again, supposed to do lower weights/higher reps but no thanks<br />
Standing calf raises - 8 x 170kg, 8 x 180kg, 18 x 180kg (failure set)<br />
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Poked! Gonna need a few coffees to get me through today. Have a 2 hour SOX meeting this arvo which has a real risk of me falling a sleep! -
Waitangi Day workout so gym didn't open til 8am. Meant i could train after my morning proats and coffee which was a nice change<br />
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Bench press - 10 x 60kg, 8 x 70, 8 x 75, 6 x 77.5<br />
DB flyes - 10 x 10kg, 10 x 12.5, 8 x 15, 8 x 17.5<br />
Upright cable rows - 10 x 38kg, 10 x 38, 8 x 44 (bonus exercise as not part of the programme but felt the need)<br />
Cable side raises - 10 x 11kg per side, 10 x 12.5, 10 x 12.5<br />
Skull crushers - 2 x triple drop sets of 32kg, 29.5 and 27kg for 8 reps each weight. <br />
Standing DB bicep curls - 2 x triple drop sets of 17.5, 15 and 12.5kg for 8 reps each weight. -
20mins on the cross trainer this morning then I joined one of the the classes we have going on which today was a kettle bell circuit.<br />
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Got allocated the 18kg kettle bell and circuit was as follows:<br />
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kb swings x 20<br />
Kb clean and press x 10 each side<br />
Kb sumo squats x 20<br />
Kb rows x 10 each side<br />
Kb press (lying on back on a mat) x 10 each side<br />
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Had to do it 6 times through and took me 20.45 today and I felt pretty dam buggered!<br />
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