JK vs BigRed
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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 /> -
Knee was good yesterday for golf. Had great day too. My putting was a bit woeful but wow did I hit some good drives and some deadly chipping too.<br />
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Anyway back in the gym this morning for avg effort<br />
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DB press 531 - 5 x30kg, 3x32.5kg, 1 x 37.5kg. Really wanted more than this but just felt weaked. Tried again and couldn't get even 1. Did 3 more of 35kg.<br />
Accessoryy work<br />
3 sets of incline DB press 10x25kg superset with sets of 12 DB flies (income) at 12.5kg<br />
Seated row - 10x60kg, 66, 66, 66<br />
Dips - 10 x +20kg, 10x +22kg, 7x +24kg, 6x +24kg, 20 reps no extra weight<br />
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Nice work on the golf mate - my putting is awful (played 3-4 nine hole rounds and one 18 hole round) but I love driving and when you hit a sweet iron it's magic. <br />
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We were cranking out the dumbbell press on Sunday, sore as chest today. The pain that keeps on giving!<br />
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Are you still on a heavy cycle or moving back to volume? -
Bit of Cardio and bonus biceps today as they don'treally get hit very hard on any of the 531 days. Triceps do more so but they get extra attention on fridays so not really a focus of today.<br />
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30mins on the cross trainer<br />
3 sets 10 of chins,<br />
3 sets of 8 EZ bar curls (40kg) supersettled with OH tricep extenions<br />
3 sets of 15 incline DB curls (15kg)<br /> -
Thursday = deadlifts day.....and not much else!<br />
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[url=http://www.iforce.co.nz/View.aspx?i=nas1gx4n.54c.jpg][img]http://iforce.co.nz/i/nas1gx4n.54c.jpg[/img][/url]<br />
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Started with 1000m row and wanted to do deads first but some prat had set up a circuit that made poor use of the deadlift area so had to rejig things around abit.<br />
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Front squats - 10x bar, 10x bar, 5 x 60kg, 5 x 60kg, 5 x 60kg. Kept things light as knee was giving me a bit of jip.<br />
Hyper extensions - 2 sets of 12 and then deadlift area finally became free wooot!<br />
Deads - 5 x 70kg, 5 x 110kg and then my 5/3/1 sets of 5 x 130kg, 3 x 145kg, 1 x 160kg. Easy. The 160kg just flew up.<br />
Extra deads - couple more heavy singles - 1 x 170, 1 x 180kg both which felt pretty good. Then 2 sets of 10 x 110kg to finished. -
Had a pretty big night with some of the lads in the street. Hit up a local curry house and then of to another local low quality establishment. Did well to leave there without a random old slapper in tow.<br />
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Made this mornings workout a bit rough but got through it.<br />
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OH press 5/3/1 - 5 x 40kg, 3 x 45kg, 3 x 50kg<br />
Accessory work<br />
Seated OH press - 10 x 15kg per side, 10 x 20kg, 10 x 22.5kg, 10 x 22.5kg<br />
Wide grip pullups - 7, 7, 8, 7 (struggled big time)<br />
CG bench press - 10 x 50kg, 10 x 55kg, 10x55kg, 10 x 55kg<br />
Skull crushers - 10 x 27kg, 10 x 32kg , 10 x 32kg, 10x32kg<br />
Cable curlls - 3 sets of 12 x 38kg supersetted with 20 reps of tricep pushdowns at 50kg. -
Seeing that photo makes me miss the old deads a bit. Haven't done any this year, focusing far more on chins/pull ups etc for the back. I found that last year by focusing heaps on the deads the aforementioned exercises shot up so hopefully the pulling power is still there and I can crack over 2 hundie again.
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Legs session early this arvo as I kicked off cycle 3 of 531. Good 10mins on the bike before getting in to it with some light squats at just the bar and then 60kg to warmup.<br />
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Squats - 531 5x90kg, 5 x 100, 5x110. All felt pretty good. Did another set of 8x90 to finish.<br />
Acessory work<br />
Front squats - 8 x 60kg, 10x60, 10x60, 8x70<br />
Leg extension (one leg at a time) - 10x60kg, 10x66, 10x72 drop set to 10x60<br />
Hamstring curls - 12x42, 12x48kg, 10x48 dropset to 10x36kg<br />
Standing calf raises - 20x96kg, 15 x 140, 15x155, 15x155<br />
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Was a pretty good session. Knee felt good.<br /> -
Bugger....coming down with a cold. Probably shouldn't have trained this morning. Was pretty flat and feeling worse for it now.<br />
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DB press (531) - 5 x 27.5kg, 5 x 30, 9 x 32.5kg - decided to repeat last cycle on DB press as only just made the single rep of 37.5kg last week and annoying can only go up 2.5kg per side which is a pretty big jump each time. BB has a real advatange here as can do 1.25kg each side of 2.5kg increase overall. Anyway...got 9 on top set this week which is better than 8 previous cycle.<br />
Accessory work<br />
More DB press 10 x 27.5kg, 10 x 27.5, 10 x 27.5kg supersetted with 12 reps of DB flies 12.5kg each side<br />
1 arm DB rows -10 x 27.5kg each side, 10 x 30kg per side, 10 x 32.5kg per side x 2<br />
Weighted dips - sets of 8, 7, 7 with 24kg added and then 1 set of 20reps with no added weight.<br />
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Weighed in a 79.2kg -
Still feeling a bit patu so another day of taking things easy<br />
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500m row for warmup and then 3 sets of 10 front squats with just the 20kg bar. Lots of stretching as calves and hammies are pretty tight still from Sunday<br />
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Deadlifts 5/3/1 - 5 x 120kg, 5 x 140kg, 5 x 160kg (working sets only). Did 1 x 170kg and 1 x 180kg and then 10x110kg to finish.<br />
Accessory work<br />
Widegrip pullups - 3 sets of 10<br />
Hyper extensions - 3 sets of 12<br />
EZ bar curl - 10 x 27kg, 8 x 37, 8x37, 8 x 37 dropset to 8 more of 27kg. -
Good work on those deads bro, 180kg = over twice your bodyweight! Not bad when you aren't feeling 100%
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Cheers bro. Just love doing deadlifts eh. Something about it. Aim is 2.5 x bodyweight so 200kg if i keep at this 80kg mark I am hovering around. <br />
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Its funny. Still eating pretty well but weights staying the same. I am looking and feeling leaner tho plus stronger so in the right direction hopefully. -
No gym today. Played golf instead. Just joined a club (a rural as one so cheap!!) last week so time to get a handicap again. Shot 87 on weekend and 85 today but neither of them were great golf. Really enjoying it though!<br />
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Stopped in to see my supps man on the way home and picked up a tub of myofusion elite protein (peanut butter cookie dough flavour), some musclepharm assault (pre workout) and got a whole lot of samples as well to try over the next little while. Always a good place to stop off.<br />
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Tomorrow is OHP press day for 531 - cycle 3 / week 1. Pretty sure this will be my last cycle before a change to something more hypertrophy based.<br />
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Oh, some of the youngins at work have set up a group comp for the Powerade Challenge where we all gotta run 9km and track or times through May and June. I hate running but need to front so will give it a good crack. The big issue is that my running shoes are old and probably no good. Dont really want to spend the $ though as have other priorities. -
Reasonable workout this morning. 1000m row to warmup and then 2 sets of 10 OHP with just the barbell.<br />
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OHP 5/3/1 - 5 x 40kg, 5 x 42.5kg, 5 x 47.5 (a struggle!)<br />
Accessory work<br />
Seated OHP (10reps) supersetted with upright cable rows (10reps) - 25kg per side/44kg -x 3<br />
CG Bench - 12 x 50kg, 6 x 60kg, 6 x 60kg, 6 x 60kg, 10 x 50kg<br />
Chins - 12reps, 10, 10<br />
Skull crushers - 12 x 27kg, 10x32, 10x32, 10x32<br />
Hammer curls - 3 sets of 10 reps of 15kg per side -
ANother week under way - cycle 3, week 2 (i think)<br />
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5mins cycle and then in to it<br />
Squats 5/3/1 working sets of 3x95kg, 3 x 105kg, 3x115kg (not as deep as I wanted but OK)<br />
Accessory work<br />
Front squats - 8 x 60kg, 6 x70, 6 x 70, 10x60<br />
Legs press - 15 x 240kg, 15x280, 12 x 300<br />
Calf raises (well presses using leg press machine) 1 leg at a time - 4 sets of 160kg per side no rests<br />
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Abs class - swiss ball circuit of balances, crunches, medicine ball twists. 1 min each and 3 times through circuit.<br />
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On and weekly weight check 80.0kg on the dot,
