JK vs BigRed
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Yeah i want to see my squat go up too and pretty sure it will under 5x5. Deads are a fair bit ahead. About 50kg different for 5RM.<br />
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Current programme is bit of a mass programme and has a real focus on arms - hitting bis and tris 3 times a week with different approaches each time (is supersets / dropsets / heavy). These are supposed to assist with development in some of the primary lifts I(bench etc) so I'mm hoping it will supercharge me back in to 5x5. One of the PTs yesterday actually said it was a good programme to lead in to a strength training programme and I was gonna do 5x5 anyway...... -
Quick update as busy day ahead. Not in to bed until 1am so wasn't totally full of life come 530 this morning<br />
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Bench press - 10 x 60, 8 x 70, 6 x 75, 5 x 77.5<br />
DB flies 10 reps each of 10, 12.5 and 15kg<br />
Side lat raises - 10 x 11kg, 14kg, 14kg per side<br />
Skull crushers -Â Â triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 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. 2nd set was 20kg, 15kg and 10kg.<br />
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Finished with 2 sets of hanging leg raises and 2 sets of decline crunchs. <br />
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Managed to get to bed before midnight last night so had 6 hours ahead of this mornings session which was non-lifting.<br />
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Started with 30mins on the cross trainer and then 10mins working with the foam roller. Mainly back and legs and wow did the quads need that. Feel so much better.<br />
Then did 10 mins on the climber (about 250m) before some abs work which was 20 swiss ball crunches, 20 mountain climbers per side then 10 swiss ball crunches and 10 mountain climbers per side. Short rest and repeat. -
Finally got to bed at reasonable hour so much more refreshed today. Started with the usual 500m row and then in to it.<br />
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1 arm DB rows - 10 x 30kg, 8x32.5, 8x35, 7 x 35<br />
Seated cable row - 10 x 60, 8x66, 8x72, 8x72,<br />
Upright row - 10 x 38, 10x44, 10x44<br />
Rear delt cable flies - 12x36, 12x42, 12x42<br />
OH cable extensions - 2 sets of 15x44 to warmup the tris<br />
CG bench - 10 x 50, 8 x 55, 6x60, 6x60 dropset to 10x50<br />
EZ bar curls - 10 x 27, 8x37, 8x37, 8x37, 8x37, <br />
Then did 2 more sets of Ez bar curls (10x27) but with narrow grips and supersetted with 20dips.<br />
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Friday pump is on. Suns out so guns out.<br />
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Have work pool party this arvo. Almost worth revisiting the gym later. -
[quote name='JK' timestamp='1361472780' post='345842']<br />
Have work pool party this arvo. Almost worth revisiting the gym later.<br />
[/quote]<br />
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Pool party at my work would be interesting... providing I get to audit the guest list <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
[quote name='NTA' timestamp='1361483289' post='345922']<br />
Pool party at my work would be interesting... providing I get to audit the guest list <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
[/quote]<br />
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Not content to just run the school yard aye!! ha ha you stud you -
Another week begins and its gonna be my last on this programme as I am away in Aus next week so gonna cram 5 workouts in to it and then a week off the lifting before getting in to something new.<br />
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So todays workout begin with the usual 500m row and stretching<br />
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BB bench - 10 x 60, 8 x 70, 6 x 75, 5 x 75 (felt weak!)<br />
Incline DB press - 10 x 25, 8 x 27.5, 8 x 27.5, 3 x 30kg (yep feeling was right...weak!)<br />
DB shoulder press (seated) 12 x 15, 10 x 17.5, 10 x 17.5, 8 x 20.<br />
Cable lat raises - 10 x 11kg, 10 x 12.5, 10 x 14<br />
Tricep push downs supersetted with incline seated DB curls - 4 sets in total for 15 reps on first set and 12 for the rest at 58kg/12.5kg, 62/15, 62/15, 68/15.<br />
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So felt a bit flat today but think its just one of those days. Didnt have the best of sleeps either as the little one was giving us a bit of grief.<br />
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4 days to go! -
So would normally be legs today but they are scheduled for tomorrow. Today was instead was my weds workout brought forward a day. No rest for them arms and dam did I feel it!<br />
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1 arm DB rows - 10 x 30kg, 8 x 32.5kg, 8 x 35kg, 8 x 35kg per side<br />
Lat pull downs - 8 x 54kg, 8 x 60kg, 6 x 66, 6 x 69<br />
Shrugs - 1 set of 15 x 70kg and then 2 sets of 15 x 85kg per side.<br />
Rear delt flies (machine) 12 reps of 36kg, 42kg and 42kg<br />
Skull crushers - triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 27kg for 8 reps each weight.<br />
Standing DB bicep curls - 2 x triple drop sets of 17.5, 12.5 and 10kg for 8 reps each weight. Really struggled with these today. Arms were shaking big time after putting the weights down.<br />
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Also got some good comments yesterday from my PT who had been away for a week. Reckoned I had put on some noticeable size. All going to plan! -
NTA carving up in the playground and JK getting props from the PTs! Nice work team!
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Wow do I feel flat today. Another late night combined with lack of rest days this week is taking its toll. Was legs this morning and really struggled. Got through the workout but pretty much just went through the motions with weights or/and reps down on everything except calf raises.<br />
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Looking forward to that week off -
Better effort this morning but geeeeez its hard without them rest days!<br />
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Incline DB bench - 10 x 25kg, 8 x 27.5kg, 7 x 30kg, 7 x 30kg<br />
Machine chest flies - 10 x 48kg, 10 x 48, 10 x 54, 10 x 54<br />
Side lat raises (cable) - 12 x 11kg, 10 x 14, 10 x 14<br />
Close grip bench - 10 x 50kg, 8 x 55kg, 6 x 60, 6 x 60, 10 x 50<br />
EZ bar curls - 10 x 27, 8 x 37, 8 x 37, 8 x37, 8 x 37<br />
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One day to go! -
DONE!!! Last workout of my programme today and I feel its gone pretty well. Worthwhile and would do it again at some point. So today was a 1000m row and then:<br />
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Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 66kg, 5 x 72<br />
Seated row - 10 x 60kg, 8 x 66kg, 7 x 72kg, 8 x 72kg<br />
Shrugs -12 x 70kg, 12 x 85kg, 12 x 85 per side<br />
Rear delt flies (machine) 12 x 36kg, 12 x 42, 12 x 42<br />
Tricep pushdowns 12 reps supersetted with 12 reps of Incline DB curls - 62kg/15kg, 62kg/17.5kg, 68kg/17.5kg<br />
Finished with a couple of cable curl drop sets for that friday pump - unsure how many reps but LOTs at 50kg/38kg/24kg. Mad pump at the end of it.<br />
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A week off now (well plan too). Off to Aus for a "work" for a few days. Might go for a run or two over there but quite possibly not. -
A week off would probably do you good JK, recharge and relax, then hit the ground running when you get back.<br />
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Now if you happen to see Quade on the street... -
Well went for a light run this evening in sydney around darling harbour and down to the rocks area and back for another lap of darling habour and some random wharves near by. About 40mins all up and a mean sweat in the heat.<br />
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Went to the fitness centre in the hotel to get some water and couldnt resist. Made a quick circuit of 100 pushups, 100 (14kg) bicep curls, 100 DB (18kg) shoulder press and 100 situps. Took about 15mins I think, didnt really look at the clock but got my fix. -
So I've decided I'm gonna start doing 5/3/1 again which I did about this time last year. Unsure how long I will keep at it but needs to be a few cycles to make it worth while.<br />
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Will kick it off Monday and do it over 4 days being Monday - Squats, Tuesday - DB Bench, Thursday - Deadlift, Friday - OH Press. Weds will be cardio / stretching etc. The daily assistance work will be more varied than what I did in the past to make sure it stays interesting. -
JK, I'd suggest sneaking in some front squats on the OH press day - they will make a massive difference to your standard/box squats. Plus they are a mean core workout too.<br />
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Had job keeping you outta the gym - even on a break! -
Hey im not in there..... still in sydney. Been eating well too. Hit up the RockPool Bar and Grill last night and had a cracking t-bone steak. 400gram and 300 day aged and dam it was good! The wine has also been very good to me whilst here. Had some excellent reds. That place aint cheap though. Only 4 of us and was $870 from memory (which beleive me is hazy but the receipt don't lie).<br />
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Gonna use [url="http://www.strstd.com/"]http://www.strstd.com/[/url] as my resource for this one.<br />
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Was gonna do front squats as assistance on the monday but could fit them a number of places really. The Dave Tate example on the link above has them on DL day which could also work.
