JK vs BigRed
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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! -
Yeah been rolling out prior to squats on Mondays and usually do a good roll out on weds as its my cardio and stretching day but short week so did some after workout today as been feeling a bit tender.<br />
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Have awesome upper chest doms today from incline DB yesterday.<br />
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Should have mentioned I'm back on creatine too. Started some yesterday. See how that helps.<br />
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200kg is my goal for those deads eh. Making good progress as my weights coming back on. -
Skipped training this morning to go to the city gym after lunch. Always cool working out in a random gym you dont usually attend. Head phones on and just zoned out on doing what I do. Did 3 sets of 8 pullups to warmup. Felt great. Pretty much flew up on every rep<br />
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OH Press 5/3/1 - 5 x 37.5kg, 5 x 40kg, 5 x 45kg (actually found these a bit tough today).<br />
Accessory work<br />
More OH press - 10 x 30kg supersetted with sets of 10 pullups - 3 supersets<br />
CG pull downs - 10 x 60kg, 10x60kg, 10x66<br />
CG bench - 10 x 60kg, 10 x 60, 10 x 60, 8 x 60<br />
EZ bar curls - 10 x 27kg, 10 x 32kg, 10x32kg, 10x32kg<br />
Skull crushers - 12 x 22kg, 10 x 27kg, 10x 27kg, 10x27kg<br />
Hammer curls - 10 x 15kg per side, 10 x 17.5kg per side. Dropset 6 x 20kg, 8 x 15kg, 8 x 10kg<br />
Dips (unweighted), 20, 15, 15, 12. -
[quote name='Paekakboyz' timestamp='1365027072' post='356732']<br />
Shot bro!! That 175kg deadlift is mean. [b]That's my current PB and I'm weighing in about 25kg heavier than you lol[/b]<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!<br />
[/quote]<br />
That actually surprises me a bit Paeks cos having met you a few times you're hardly a waifish fella and can obviously smash heaps of tin in other lifts. I'd have you at 220-230 at a glance to be honest. -
Week 2 underway with a legs day as usual 5mins on the bike and then a rollout to warm up.<br />
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Squats 5/3/1 (working sets only) 3 x 90, 3 x 100, 5 x 110kg<br />
Accessory work<br />
Leg press - 10 x 200kg, 12 x 240, 12 x 240, 12x240 (been along time since I'd done leg press)<br />
Leg extensions - 3 dropsets of 10x60kg, 10 x 54kg.<br />
Standing calf raises - 3 sets of 20reps x 150kg<br />
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Abs class - circuit of 1min each of swiss ball crunches, plank and bicycles. 3 times through. Hurt good.<br />
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Weighed in a 79.3kg so about the same as last week. -
DB press 531 - 3 x 30kg per side, 3x32.5, 4x35 (struggle - hoped for 5+)<br />
Acessory work<br />
DB incline press - 10x20kg, 10x25, 10x25<br />
Machine files - 10x48kg, 10x54, 10x54, 10x60<br />
Seated row - 10x60kg, 10x66, 10x66, 10x66<br />
Weighted dips (+20kg) - 10reps,10, 10, 8<br />
Face pulls - 3 sets of 12x32kg (bonus exercise - felt like needed to do another pull and wasn't keen on arms as that's tomorrow) -
My goal of getting more sleep this year isn't going well. Too much on work and home. Another training session this morning on less than 5 hours sleep. Hard to grow with rest like that!<br />
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Luckily today was cardio and had a detonate to get me through. <br />
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30mins cardio on cross trainer and then some half assed biceps work.<br />
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Chins - 3 sets of 10<br />
Ez bar curls - 4 sets of 8 at 37kg<br />
Seated incline DB curls - 3 sets of 12 at 15kg<br />
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Long day ahead<br /> -
6 hours sleep last night, maybe slightly more. So actually felt pretty sweet this morning.<br />
Warmup was 5mins on bike then 2 sets of 10 for BB thrusters and BB rows.<br />
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Deads 531 - 3x120kg, 3x135, 3x150 (working sets only)<br />
All went up very easy so did a few heavier singles at 160, 170, 175 and 180 which was pretty slow but still solid. PT watched all and even unloaded for me. Sweet<br />
Acessory work<br />
Front squats - 10 x 50kg, 8 x 60, 8x60, 6x70<br />
Hyper extensions - 12reps, 12, 10 (+15kg), 10 (+15kg)<br />
Upright cable rows - 12x32kg, 12x38, 12x44, 10x44 -
Final day of week 2 (cycle 2) today and annoyingly it was yet another workout powered by a lack of sleep. Warmup was a 1000m row and then a couple of sets of WG chins and OHP with just the 20kg barbell.<br />
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OHP 531 - 3 x 40kg, 3 x 42.kg, 4 x 47.5kg (still struggling with these).<br />
Accessory work<br />
Arnie press - 4 sets of 10 @ 17.5kg per side supersetted with sets of 12 shrugs at 70kg per side.<br />
Lat pull downs - 10 reps of 48kg, 54, 60, 60<br />
Skull crushers - 4 sets of 10 at 30kg<br />
Cable curls - 4 sets of 12 at 44 (2 sets) and then 50kg (2 sets) with first 2 supersetted with tricep pushdowns (20reps) and the last two with tricep kickbacks (15reps).<br />
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Week 3 next week again so heavies. Wooo! -
OHP can be tough, but you know it's too heavy if you are arching your back hardout! locking out through glutes and core helps but if it's a really challenging weight that back arch always seems to come into play. <br />
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Bring on the heavy tin yo!! -
Gahhhhh live update for ya as have a masters monday corporatye golf tournament later today. Knees giving me grief tho so currently on the spin bike with very light resistance.<br />
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Did a good wamrup on bike then foam roller and then 5 sets of 5 squats working up to 531 weights.<br />
Squats 531 - 5x95kg, 3 x 105, 2x115 (had a couple more but didn't want to push it before golf)<br />
Acessory work<br />
More squats - 70kg x 10, 10, 8 and stopped due top pain in knee. Nasty click when I do a bend from the knee or kick. Grrrrrr!<br />
Hyper extensions - 4 sets of 12<br />
Standing calf raises - kept these light 3 sets of 20x130kg.<br />
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And now spinning it out. Will spend most the morning sitting on my ass watching final round of the masters before mid day tee off (great conditions huh!). Hopefully it doesn't cease up.<br />
