JK vs BigRed
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Pretty good workout this morning. Not overly long though. Seems to be my shortest of the week so could maybe add in another acessory exercise.<br />
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Warmed up with 5 on the bike and then stretches and 2 sets of squats with just the bar. 10reps nice and deep.<br />
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Deadlifts (531) - 3 x 110, 3x125, 6x140 (working sets only)<br />
Acessory work<br />
Squats - 5 sets of 10 reps at 70kg<br />
Hamstring curls - 12x36kg, 12x39, 10x42 dropset to another 8x30<br />
Hanging leg rasies - 3 sets of 12<br />
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Did another 5 on the bike to finish.<br /> -
There is something cool about a short, sharp workout. Get in, do work, get out!<br />
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That is some good weight on the deads, you aren't too far off double your bodyweight.<br />
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Maybe you could try those renegade rows next time, I reckon you'll dig em. -
Deads are actually feeling pretty light. Got up to 2 or 3 reps at 170 (maybe higher - cant remember) last year but I was a wee bit heavier then. Pretty sure I could still crank a single at that weight. Will see in a few weeks as I'm gonna add 10kg to deads for my 2nd cycle.<br />
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Purchased some protein (Inner Armour Super Quad) and my number 1 pre-workout (BSN Hyper FX) last night and my good man hooked me up with lots of samples. I have<br />
BPI Sports A-HD (test booster)<br />
BPI Sports Build HD (concentrated creatine)<br />
Blox BCAAs<br />
1MR - new formula (preworkout)<br />
Gaspari Anavite (performance enhancing multivitamin - sounds interesting.....)<br />
EXT Go (preworkout)<br />
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Dont know much about some of them so will need to read up first. -
Wow...... this morning got a bit crazy. Was a good workout but perhaps pushed myself a bit hard.<br />
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Decided to try the new formula 1MR pre-workout. Single serving was extremely effective. I was buzzing around the gym like no tomorrow but started feeling a bit rough at the end and ended up yaking up a bit of my protein shake after my workout...doh! Feel fine now though.<br />
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Anyway, did 1000m row to warmup and then in to it.<br />
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OHP (531) - 3 x 35kg, 3 x 40kg, 6 x 45kg (working sets only)<br />
Accessory work<br />
3 more sets of OHP for 10 reps of 33kg with each set supersetted with 15 reps of shrugs at 70kg per side.<br />
Widegrip pullups - 3 sets of 10<br />
Abs class - usual friday circuit of crunches, twist and crunches, reverse crunches, leg drops - 45seconds each and two times through and then a 2min prone hold / plank to finish<br />
Close grip bench press - 10 x 55kg, 10 x 60kg, 10 x 60kg dropset to another 8 reps at 50kg and each set was superset with chins for 10 reps per set.<br />
BB bicep curls - did the good old 21s. Hadnt done these for ages. 3 sets and last two sets were supersets with 20reps of tricep pushdowns.<br />
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Was well and truely poked. -
Week 3 of cycle 1 - best week of the cycle as its (at least) 1 reppers on last of the 5/3/1 sets. Good chance to push myself.<br />
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Squats 5/3/1 - 5 x 85kg, 3 x 95kg, 8 x 105kg (working sets only)<br />
Accessory work<br />
Front squats - 5 sets of 10 @ 60kg<br />
Standing calf raises - 15 x 60kg, 15 x 180kg, 15 x 180kg, 15 x 180kg<br />
Back extensions - 3 set of 10 holding 10kg<br />
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Abs class - circuit for 45 secs each of swiss ball crunches, medicine ball twists, swiss ball balance, mountain climbers, medicine ball crunches - twice through no rest other than 5secs for each changeover,<br />
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And weekly weigh in 78.9kg so edging up slowly.<br />
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Short week so will probably just do the 4 5/3/1 days straight this week. -
Another late night of work and early start but still managed a decent enough workout.<br />
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DB Bench 5/3/1 (working sets only) 5 x 27.5kg, 3 x 30kg, 5 x 35kg<br />
Accessory work<br />
Seated DB press - 10 x 15kg (per side), 10 x 20kg, 10 x 22.5, 10x25, 10x25<br />
DB rows - 10 x 30kg, 10 x 32.5, 10 x 32.5, 10 x 32.5<br />
Weighted dips (with 15kg) - 10reps, 10 reps, 10 reps, 10reps<br />
OH Tricep Extensions cable) - 3 sets of 15 at 32kg with major focus on the squeeze.<br />
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Been trying a few of the samples provided.<br />- had the Gaspari Anavite mutli on the weekend. Tasted a bit barocca like but no complaints. Works out at $1 a serve which to me would be a bit steep for a multi but has a lot of quality ingredients. Has some dam strong beta alanine in it too as I got the cactusy feeling all over my back and through my arms for a solid hour or so after having it.<br />
- Ext Go - used that as a pre-workout this morning. Pretty mild but good energy and focus. Really decent pump though which was quite surprising. Flavour was Blue Raspberry - tasted ok. Was blue and almost raspberry like.
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No training for me today and felt pretty slack all day as a result.<br />
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Had 630am and 730am interviews with a couple of kids from Ireland looking to come out here. Early start but does mean that I will be pretty fresh for heavy deads tomorrow.<br />
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Gym closed friday so that means last day of this 5/3/1 cycle will be on saturday arvo and I have not had a saturday arvo workout for ages so looking forward to that one. -
Pretty good workout this morning thanks to HyperFX, a decent sleep and a day off yesterday.<br />
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Started with 5mins on the bike and then decided to do Fran as a warmup but didnt push myself for time etc. More just going through the motions. Found the thrusters easy enough but I dont kip (and probably never will) so my pullups took a bit longer and the first 21reps took me 3 goes to knock off. Then did 2 sets of 10 back squats at 60kg.<br />
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Deadlifts (5/3/1) - 5 x 115kg, 3 x 130kg, 7 x 150kg (working sets only)<br />
Then 2 more sets of deads for 8 x 110kg.<br />
Hamstring curls - 3 sets of 12 x 36kg<br />
Hyper extensions - 4 sets of 10reps holding 10kg<br />
Ez bar bicep curls - 8 x 37kg, 8 x 37kg, 5 x 42kg, 5 x 42kg and then a dropset to finish of 4 x 42kg --> 5 x 37kg --> 8 x 27kg.<br />
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Also, just chopped a kiwifruit up and added to my proats. Ewww. Will not be doing that again. -
Insanely busy at the gym today due to it being closed yesterday but managed a decent workoyut nonetheless. Last day of first cycle!<br />
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OHP 5/3/1 - 5x37.5kg, 3x42.5, 5x47.5<br />
Acessory work started with 3 more sets of 6 x 40kg OHP<br />
Pullups - 5 sets of 8, 8, 7, 8 and 7 reps<br />
Close grip bench - 10 x 50kg, 8 x 60, 8x60, 8x60<br />
Seated row - 3 sets of 10x60kg<br />
Skull crushers - 12x22kg, 12x22, 10x27, 10x27, 10x27<br />
Bicep curls - 3 set of 21s at 22kg<br />
Tricep pushdows - 20x48kg, 15x54kg, 12x60kg<br /> -
Funny you say that. Major biceps and triceps yesterday. Hurt the stretch out straight. Back not too bad actually but felt it more Friday than yesterday.<br />
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So weights go up this week. 2.5kg on OHP and DB press. 5kg on squats and deads although may push deads by 10kg<br />
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Cycle 2 underway this morning with squats. 5mins cycle and then stretching plus foam roller for warmup.<br />
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Squats 5/3/1 - 5 x 85kg, 5 x 90kg, 10 x 100kg (need to check the weights on first two sets as seemed low so may have taken them off the calculator wrong...doh - but could be due to rounding)<br />
Accessory work<br />
Front squats - 4 sets of 10 at 60kg<br />
Leg extensions - 3 sets of 10 (per side) at 54kg, 60kg, 66kg<br />
Hyperextensions - 3 sets of 12<br />
Standing calf raises - 15 x 126kg, 15 x 160, 15 x 180, 15 x 180<br />
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Quick weigh in too at 79.4kg so still creeping up. Feeling a bit fatter but likely to be due to easter egg and hot x bun consumption over the last few days. -
Looks like some rounding or calculation issues with my squat figures which have effected last week as well so have tweaked it going forward to ensure lifts over the 3 working sets at 10kg increments.<br />
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Theoretically today should have been 80 / 90 / 100kg for 5 reps each. Next week should be 85 / 95 / 105kg for 3 reps of each and then week 3 should be 90 , 100 and 110kg for 5, 3 and 1 rep respectively.<br />
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Sorted.....I think. -
Day 2 of Cycle 2 and pretty solid workout. Legs and glutes sore from yesterday which is always a good sign. Made the rower a bit more interesting!<br />
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DB Bench 5/3/1 - 5x27.5kg, 5x30, 8x 32.5 (working sets only)<br />
Accessory work<br />
DB Incline bench - 10x20kg, 10x22.5kg, 10x25, 10x27.5, 10x27.5<br />
DB Flies - 12 x 10kg, 10x12.5, 10x12.5 (these were actually supersets on the first 3 sets of incline bench)<br />
Seated rows - 10 x 60kg, 10x60, 10x66, 10x66, 10x66<br />
Dips - with 20kg added -10reps, 8, 8, 8, 6 (found these real tough. Extra 5kg makes bit of a difference. Could do with longer rests but then would need to unload the weight)<br />
OH cable extensions - 20 x 26kg, 20 x 32kg -
Sucks when you mess up increase or lose track of what you are meant to be lifting.<br />
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Aside from my thread I've been poor at keeping a record of what I've been doing. Really should sort that out and put together an excel spreadsheet or something. -
Another late night so lifting on less than 5 hours sleep today grrrrr. Went well but will be struggling later.<br />
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Started with a row as usual and then 3 sets of thrusters with just the 20kg BB to get fully warmed up<br />
Deadlifts - 5/3/1 sets of 5 x 110kg, 5 x 130kg, 5 x 145kg and then added some bonus single reps at 150, 160, 170 and 175kg. All felt pretty good and had PT watching over me for the top 2 lifts.<br />
Acessory work was<br />
Squats - 8 x 60kg, 3 x 100, 3 x 100, 10 x 60<br />
Hamstring curls 12 x 39kg, 12 x 39, 12 x 42<br />
Hanging leg raises - 3 sets of 12 reps<br />
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Finished with some stretching and work with the foam roller. -
Shot bro!! That 175kg deadlift is mean. That's my current PB and I'm weighing in about 25kg heavier than you lol<br />
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If I can ever work out why I keep getting a glute strain on DL's I'll be racing you to 200kg!<br />
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Have you tried rolling out prior to squats and/or deads? give it a go, I can't offer a money back guarantee but you will definitely notice a difference!
