JK vs BigRed
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Light jog this evening - just 4km and took it very easy. Had to stop a couple of times to stretch etc as left calf was giving me a bit of jip.<br />
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This week I'll also be commencing a 3 day split - Legs / Push / Pull. Gonna be a busy week so will just fit them in where I can. -
Managed to get that legs session in today but nothing too serious as want to be able to run later in the week,<br />
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Squats - 10 x bar, 8 x 60kg, 5x100, 5 x 100, 5x100, 5x100<br />
Front squats - 8 x 60kg, 8x60, 8x60<br />
Leg press - 15 x 200kg, 15x200kg, 15x200k<br />
Hamstring curls (12 reps) supersetted with leg extensions (12 reps each side) - 42kg/54kg, 42kg/60kg, 42kg/60kg<br />
Standing calf raises - 15 x 150kg, 15x150kg, 15x150kg<br />
Finished with 5mins on the bike and some work with the good old foam roller - always a treat.<br />
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Weighed in too at bang on 80.0kg again which is good considering all the running I've been doing of late. -
Feels weird not training every day but actually am feeling more refreshed so recovery is probably better.<br />
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Anyway today was PUSH and popped in late morning before the lunchtime rush.<br />
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Incline DB bench - 10 x 22.5kg, 8 x 25, 8x27.5, 9 x30<br />
BB Flat bench - 8 x 60kg, 5x70, 5x80, 5x80<br />
Dips - 2 sets of 8 with 20kg added, 1 set of 12 unweighted. Found these difficult as the city gym i went to has a wobbly as dip station. Far from ideal!<br />
Seated OHP- 8x17.5kg (per side) x 4 sets<br />
Seated DB OH extensions - 2 sets of 10 x 22.5kg<br />
DB side lat raises - 2 sets of 12x7.5kg per side (not really push I know...)<br />
Tricep push downs - 12x54kg and then a drop set of 10x60kg --> 10x48kg --> 10x36kg<br />
Pec deck 15x45kg, 15x51kg.<br />
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Felt like a good workout. Sweated like a man possessed and had it all done in about 45mins. -
Had an OK workout this arvo. Didn't go too hard as have golf in the morning and need to be able to swing. Kept tasting my subway that I had for lunch about 3 hours earlier...was random<br />
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1000m row to warmup<br />
Deadlifts - 8x70kg, 5x110kg, 3x140kg, 3x170, 2x170, 5x140<br />
Pullups - 3 sets of 8<br />
BB rows - 10x45kg, 10x50, 12x50<br />
Close grip pull down 10x54kg, 10x60<br />
Facepulls - 12 x 32kg, 15x32kg<br />
EZ bar bicep curls 10 x 27kg, 8x37, 8x37, 8x37<br />
Seated incline hammer curls - 12 x 15kg (per side), 12 x15<br />
Abs - 4 sets of 12 weighted decline crunches and then 3 sets of 15 hanging leg raises. -
Legs this morning on the way to work. Did a decent 10mins ride to warmup and then stretches and some foam roller fun.<br />
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Squats - 10xbar, 8x60kg, 8x80kg, 6 x100, 4x110, 4x110, 6x100<br />
Front squats - 8x60, 8x60, 8x60<br />
Leg press - 12 x 200, 12x200, 12x200, 20x120<br />
Hamstring curls - 12x42kg, 10x48, 10x40<br />
Leg extensions - 10x54kg per side, 10x60, 10x66 dropset to 10x48<br />
Seated calf press - 15 x 200kg, 12x260kg, 12x 280kg and then one leg at a time 10x140 for 2 sets per leg.<br />
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Weighed in at 78.9kg. Bit lighter than last week. Possibly due to the running but no biggie. -
Push today on the way home. Actually ran in to a few punters from my gym I hadnt seen for a while and also there are definately more hotties in there at 5pm then there are 6am. There is more of everything though at this time. Pretty dam busy but was able to do exactly as planned so no complaints.<br />
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Incline DB bench - 10 x 25kg, 10x27.5, 10 x30<br />
BB Flat bench - 6 x 60kg, 5x70, 5x80, 5x80, 10x60<br />
Dips - 3 sets with 22kg kettlebell chained around the waist - 10, 10, 8 reps<br />
Seated OHP- 10x17.5kg (per side), 8x20, 8x20, 8x20<br />
Seated DB OH extensions - 10 x 22.5kg, 10x25, 10x25<br />
Cable side and front raises - 2 supersets of side raises 12x11kg per side then front raises 12x9kg per side<br />
Tricep push downs - 15x50kg, 15x56, 12x64kg<br />
Pec deck 20x54kg, 15x60kg. -
Pull this morning. In the gym - not at home lol. Was a bit later than I wanted so warmup was shorter sets of pullups<br />
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Pullups - 6, 6, 10, 8<br />
BB row - 10xbar, 10x40kg, 10x50, 10x50<br />
Shrugs - 12 x 70kg (per side), 15x80, 12 x90, 12x90<br />
Face pulls - 12x31kg, 10x38, 10x38<br />
Hyper extensions - 12, 15, 15 reps<br />
Upright rows - 10x38kg, 10x45kg, 10x45kg<br />
CG Pulldowns (real focus on the squeeze at bottom) 54kg superset with EZ bar curls 27kg - 3 supersets of 12reps each. This hits the biceps really hard. Will have to do it again.<br />
Cable curls - 10 x 48kg, 10x54kg, 10x54 dropset --> 42kg (8reps) --> 36kg 8reps. -
Extremely slack weekend. No running at all. Planned a run for yesterday but had a wedding on sat and had tooo many red wines to do much come Sunday morning. Still felt pretty flat this morning when I struggled through legs.<br />
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Warmup was 5mins on the bike and stretching<br />
Squats - 10xbar, 10x60, 8 x 80, 6x 100, 5 x 110, 4 x 110, 12x60<br />
Leg press - 20 x 160kg, 15x200, 15x200, 20x200 dropset to 20x120<br />
Hamstring curls (10reps) superset with Leg extensions (10 reps per side) - 42kg/54kg, 45kg/60kg, 48kg/66kg<br />
Seated calf press - 12x240kg, 12x280, 12x280, 20x200 -
Push today and was a mid arvo workout between a school trip to the honey bee centre and picking up my boy from kindy. Bit pressed for time and not enough food so was a pretty avg workout.<br />
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Incline DB bench - 10 x 25kg, 8x27.5, 8 x30, 10x30<br />
BB Flat bench - 8 x 60kg, 5x70, 4x80, 3x80<br />
Dips - 3 sets with 22kg kettlebell chained around the waist - 10, 10, 8 reps<br />
Seated OHP using the hammer strength setup - 10x25kg (per side), 8x30, 8x30, 8x30 drop set to 12 x 15kg<br />
Cable side raised - 12x11kg per side, 8x14kg per side drop set to 10 more of 11kg per side <br />
Cable front raises 15x9kg per side, 15x 9kg<br />
Skull crushers - had to work in with a guy hogging the ezybar so had to use 27kg like he was - 20repx27kg, 15x27, 15x27 with the last 2 sets superset with sets of 12x8kg tricep kick backs <br />
Tricep push downs - 12x56kg, 12x62kg dropset to 12x44kg<br />
Pec deck 20x57kg, 15x63kg. -
Friday pull before work (sounds dodge)<br />
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Lat pull downs - 12x48,10x54, 10x54<br />
Deadlifts - 8x70, 6x110, 5x140, 3x160, 3x160, 5x140<br />
1 arm DB rows - 3 sets of 10x32.5<br />
Upright rows - 3 sets of 10x38<br />
Chins - 2 sets of 10<br />
Hyper extensions - 2 sets of 12<br />
Ezy bar curls 6x37kg superset with cable curls 10x42kg X 3 sets -
Bonus workout today as managed to pop in to the devonport branch of our gym while my little girl hada 45min ballet class.<br />
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It's a bloody small gym with only one power rack so can't see myself doing many serious workouts there but it's got enough equipment to make it worthwhile.<br />
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Limited time so workout went like this:<br />
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500m row in 1.35<br />
Pull-ups 10reps superset with overhead cable extensions 15 reps X 3<br />
DB curls of 20kg per side for max reps (5 to 7) superset with lighter ezy bar curls 10reps X 3<br />
Tricep dips 20reps unweighted superset with kettle bell swings 12 reps of 22kg X 3<br />
Kettle bell clean and press 12 per side at 16kg superset with tricep pushdowns 20 reps X 3<br />
No real rest other than the old drink and bottle refill but time just flew by and before I knew it it was shower time.<br />
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Think i will try get in there most weekends now fora short session. Should be able to get some good circuits or crossfit style workouts going.<br />
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Legs today on the way home.<br />
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Front squats - 10xbar, 8 x50kg, 8x50, 6x60<br />
Bac squats - 8x60kg, 6 x100, 5x110, 3x115, 5x100, 10x60,<br />
Leg press - 12x160, 10 x200, 10x240, 20x120, 20x120, 20x120<br />
Hamstring curls - 12x42kg, 10x48, 10x48, 8x48 drop set to 10x36<br />
Standing calf raises - 20x150kg x 4 sets<br />
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Finished with some abs work and foam roller. And a quick weigh in at 79.0kg -
2 days in a row with PUSH on the way home this arvo. Trying to keep things interesting so alternating a few of the exercises and variations. Working well so far.<br />
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DB Bench press - 10 x 25kg, 8 x 30, 6 x 32.5, 6x32.5, 8x32.5<br />
BB Incline bench - 10x 50kg, 10x60, 10x60<br />
Dips - 8 (+22kg), 7 (+22kg), then 2 sets of 15 reps unweighted<br />
Seated OHP - 10x17.5kg x 3sets<br />
OH DB Extensions - 12x20kg, 12x22.5, 10x25<br />
Skull crushers - 10x27kg, 8x32, 8x32, 8x32, 12 x 27<br />
DB Flies - 15 x 10kg, 15x12.5<br />
Tricep pushdowns - 15x44kg, 15x44<br />
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Have some pretty major doms from yesterday. Feeling it in the quads and calves and the ass. Good times -
Friday PULL on the way to work.<br />
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Anyway, started with 1000m row - 4mins so avg pace.<br />
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Lat pull downs - 12 x 48kg, 10 x 54kg, 10x 57kg, 8x60kg<br />
BB rows - 10x60kg, 8x60, 8x60, 8x60<br />
CG Pull downs - 12x 54kg, 10x60, 10x66<br />
Shrugs - 15 x 65kg per side, 15x75, 15x75, 15x75<br />
Rear delt flies (machine) - 15x30kg, 15x36,15x36<br />
Hyper extensions - 3 sets of 15 holding 15kg<br />
Seated DB curls - 3 sets of 6 x20kg/per size<br />
Ez bar 21st - 3 sets<br />
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Was a pretty good session but no deadlifts today - maybe tomorrow or just do my circuit instead.
