JK vs BigRed
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Wow the legs have been all types of sore today from yesterday's run. Meant that thus arvo leg session was a bit of a light one but feeling pretty good for it now<br />
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Started with 10mins on the bike before stretching <br />
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Squats - 15x bar, 10x60kg, 8 x 80, 8x80, 10x80<br />
Front squats - 10x40kg, 8x50, 8x50, 8x55, <br />
Leg extensions - 10x42kg per side. X 3 sets<br />
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Foam roller - 5mins on pain<br />
Another 5 on the bike to finish<br /> -
yeah rolling out hurts at the best of times!! after the run and that lighter work out your legs should be pumped in a couple of days. Balancing rest between intense cardio (running/sprints) and leg workouts can be tough. Sucks when you are amped for the gym or a run and your body just says NO!<br />
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...but being men we just do it anyway!! -
They been feeling pretty good today. Calves still a bit tight and quads a bit tender but pretty good really.<br />
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So today was PUSH<br />
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Incline DB press - 10 x 25kg/side, 8x27.5, 8x27.5, 10x27.5<br />
Flat BB press - 10x60kg, 8x70kg, 6 x75, 6x75, 5x75<br />
Machine flies / pec deck - 15x54kg, 12x60kg, 12 x66kg<br />
Hammerstrength OHP - 12x15kg/side, 10x25kg, 10x25kg, 10x25kg<br />
Cable lat raises - 12x11kg per side x 3 sets<br />
Skullcrushers 10x27kg superset with 12rx42kg tricep pushdowns with massive focus on the squeeze. Did 3 supersets of these bad boys and last set on the pushdowns was a drop set right back to 6kg. Geeeez felt that!<br />
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Finished with 1000m row and leisurely pace. -
PULL today<br />
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Dead lifts 10x70kg, 10x70, 6x110, 5x140, 2x160, 2x160, 3x160, 10x110<br />
Lat pull downs - 10x60kg, 10x63, 10x66<br />
Seated rows - 10x60kg, 10x66, 8x72<br />
Rear delt flies (machine) - 15x36kg, 12x42, 10x48<br />
Hyper extension 3 sets of 10 holding 15kg<br />
Face pulls - 15x26kg, 12x 32kg, 10x38kg<br />
EZ bar bicep curls 10x27kg, 8x37, 8x37, 8x37, 8x37, 10x27 -
Another short Saturday session full of intensity. Really enjoying these.<br />
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Started with 500m row in about 1.50<br />
1st circuit - 18kg kettle bell clean and press (10 per side) then 20 kettle bell swings with same weight. 3 times through no rests and then 30 decline crunches<br />
500m row 1.35min<br />
2nd circuit - 10 wide grip pull-ups, cable wood chop high to low (12 each side), cable wood chop low to high (12 each side). Again 3 times through<br />
500m row 1.32min<br />
3rd circuit - overhead cable extensions (15x32kg), hanging leg raises (12), hammer curls (10x15kg per side), decline twist crunches (10 per side). And 3 times through.<br />
Final 500m row - 1.40min.<br />
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Left there sweating very hard. <br /> -
Never had abs as sore as I did yesterday. Felt very different and still quite tender when I do a vacumn and suck the guts in.<br />
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Anyway, today being Monday is LEGS day. Started with 5mins on the bike and then a good roll out.<br />
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Front squats - 3 sets of 10x40kg to warmup<br />
Back squats - 10x60kg, 6x100, 6x100, 6x100<br />
Front squats - 6 x 60kg, 8x60kg, 8x60kg<br />
Leg press - 5 sets of 12 x 200kg<br />
Leg extensions superset with hamstring curls - 12x54kg per side / 12x42kg, 12x60/12x48, 12x60/10x60<br />
Standing calf raises - 5 sets of 15x160kg<br />
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Finished with another 5mins on the bike. Also did a weighin at dead on 80.0kg.<br />
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On the road this week to melbourne and brisbane so maybe some hotel gym training otherwise a couple of back to back sessions will need to happen friday then saturday. -
Ho hum hotel gym workout today. Limited equipment as to be expected but made use of what I could. Most of the weights had no numbers on them either for an added bit of novelty.<br />
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1000m row<br />
3 sets of 10 BB OHP<br />
5 sets of 10 Lat pull downs<br />
3 sets of 8 incline DB press<br />
3 sets of 10 upright rows<br />
8 sets of flat bench using hammer strength, just keep cranking the weights up and decreasing reps - 10reps, 8, 6, 5, 5, 3, 4 then two lighted sets of 8 and 10<br />
1 arm DB rows - 3sets of 8 per side<br />
DB bicep curls - 3 sets 10 per side.<br /> -
Got the week off so unsure how often I will be training. Popped in this arvo for a legs session.<br />
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Warmup was leg extensions 2 sets of 12x48kg per side<br />
Squats - 10xbar, 10x60kg, 10x60kg, 6x100, 6x100, 3x110, 4x110, 15x60<br />
Deadlfts - 10x70kg, 6x110, 3x140, 2x160, 1x170, 1x180, 1x190, 5x140<br />
Standing calf raises - 20x100kg, 15x150, 15x150, 20x150<br />
Cable wood chops low to high - 12x17kg per side X 2<br />
Cable wood chops High to low - 12x20kg per side X 2<br />
Decline twist and crunch - 50 reps<br /> -
Sounds like more time for running then bro!! Funny how you start a break with all those good training intentions then realise you've been once in a week!!<br />
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But then again a week of lighter training or even off could be good too. You'll be amping to shift some weights if you had the whole week off. -
Upper body session early this morning. And dammmmmm it was cold.<br />
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Started with 1000m row to warmup and then some wide grip pull ups - 7 reps, 8, 8, 6, 8<br />
DB bench - 10x25kg per side, 10x27.5, 8x30, 8x30<br />
BB rows - 15x40kg, 15x40kg<br />
Seated row - 10x72kg, 12x72kg<br />
Seated Arnie press - 10x17.5kg per side x 3 sets<br />
Shrugs - 15 x70kg per side, 15x70, 15x80<br />
Close grip incline bb press - 10x50kg, 10x50, 7x60, 6x60, 8x50<br />
Close grip cable curls - 12x38kg, 12x44, 10x50, 10x50<br />
Tricep push downs - 20x50kg, 20x50<br />
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Did a quick weigh in too. 79.7kg so about as usual.<br /> -
Oh and my PT is doing his first comp for a while this weekend in the hawkes bay. Looking in pretty good shape. <br />
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Think he was planning on doing barts show a week or two back but had the flu for a week prior so put it in hold<br />
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Will try post a pic later -
Thursday - did another legs session. Started with 5mins on the bike and then in to it proper<br />
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Squats - 10x bar, 10x 60kg, 10x 60, 8x90, 6x100, 3x110, 2x115, 1x120, 1x120, 6x90<br />
Front squats - 3 sets of 8x60kg<br />
Leg press - 15x120kg, 12x160kg, 12x200, 12x200<br />
Step ups on to a bench - did 3 sets of 15 per side with 30kg strength bag on the shoulders.<br />
Lying hamstring curls - 3 sets of 15x49kg<br />
Another 5 on the bike to finish. -
Upper body today so managed 4 workouts during my week off pls weekends either side. Not bad.<br />
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Started with 2 sets of kettle bell clean and press superset with kettle bell swings using 18kg kb.<br />
Lat pulldowns - 12x48kg, 12x54, 10x60<br />
Seated DB overhead press - 12x15kg, 10x17.5, 10x20, 8x22.5<br />
Upright rows - 3sets of 12x38kg<br />
Seated side raises superset with seated front raises - 12x7.5kg for 12 reps per side<br />
Narrow grip chins - 10 reps, 10, 10, 9, 8<br />
Skull crushers - 12x27kg, 12x27, 12x32, 12x32<br />
DB hammer curls 12x12.5kg per side superset with 15dips X 2<br />
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So was mainly shoulders and arms on reflection. Weighed in at 80.7kg. -
Turns out my PT Bobby did quite well on the weekend and took out the open and overall physique plus also best male routine.<br />
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He's the guy on the right with the darker tan<br />
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[img]https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-frc1/1001703_644758335543862_604779188_n.jpg[/img]<br />
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Apparently a couple of his girls did pretty well too. -
More legs....<br />
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Squats - 10x bar, 10x 60kg, 10x 60, 6x90, 3x110, 3x110, 10x90, 10x90, 8x90, 10x60<br />
Lunges - 3 sets of 20reps per side holding 15kg dumbells. <br />
Leg extensions - 12x60kg per side, 12x66, 10x72<br />
Standing calf raises 4 sets of 15x180kg<br />
Foam roller - 5 mins worth<br /> -
First morning session in a while. Was PUSH (mainly) and mainly ok<br />
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Warmup was 500m row<br />
Incline DB press - 10x25kg, 10x25kg, 10x27.5kg, 8x 30kg, 10x30kg<br />
DB flies - 12x10kg per side, 12x12.5kg per side<br />
DB pull overs - 15 x 15kg, 12x20kg<br />
Weighted dips (+18kg) - 10, 9, 8 reps<br />
Seated should press (hammer strength machine) - 15x15kg per side, 10x25kg, 10x27.5kg, 8x30kg<br />
Rear delt flies (machine) - 12x36kg, 12x36kg, 10x36 dropset to 10x30<br />
Close grip flat bench - 10x50kg superset with tricep kickbacks - 10x7.5kg per side X 2 supersets<br />
Tricep push downs - 2 drops sets of 10x54kg --> 10x44kg<br />
Hanging leg raises - 20 reps, 20 reps, 15reps.<br />
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I've noticed that I am definitely a lot leaner than this time last year which is a good sign. May have a chance of abs this summer lol. Big focus of diet from here on in. Get back to ensuring sugars and treats are minimised. -
PULL on the way home today. Gym was bloody busy (blaming bobbys win in hawkes bay on the weekend) so workout didnt exactly go as planned.<br />
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Warmup - 500m rows and 3 sets of 10 narrow grip pullups<br />
Deadlifts - 10 x 70kg, 6 x110, 4 x 140, 3x160, 2x 170, 1x180, 6x140<br />
Lat pulldowns - 12x54kg, 10x60, 10x60<br />
Seated row - 8x66kg, 8x72kg, 8x72 dropset to 8 x 60kg<br />
Face pulls - 12 x28kg, 10x32kg, 10x32<br />
Cable wood chops High to low - 15x17kg per side X 2<br />
Cable wood chops low to high - 15x14kg per side X 2<br />
Incline DB bicep curls - 12x15kg per side, 10x17.5, 10x17.5<br />
Decline crunches (holding 15kg plate) x 12 superset with decline twist and crunch - 30 reps X 2 -
Have a doctors visit this arvo thats gonna put me out of heavy lifting for a week so ducked in this morning for some fasted cardio and to finish off the arms work I didnt fit in yesterday<br />
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Cardio was 20mins High Intensity Interval Training on the Cross Trainer - 5mins to warm up and then 30seconds full noise on level 25 resistance followed by 60 seconds normal pace at 10 resistance. Did this until my 20mins was up.<br />
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Pullups - 3 sets of 10<br />
OH tricep extensions (cable) - 3 sets of 15 x 32kg<br />
EZ bar curls - wide grip 3 sets of 12x27kg<br />
Skullcrushers - 4 sets of 10 x 27kg superset with narrow grip EZ bar curls 12x27<br />
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Done. Abs feeling it from last nights effort. Excellent.<br />
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Challenge for this week with no lifting (and possibly no cardio) will be watching what I eat given I wont be burning as many calories.
