JK vs BigRed
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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. -
So no training this week. Means a big focus on my eats and getting that sorted again.<br />
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Looking to lean up a bit now so have dropped cals to 2300 consisting of 200g carbs, 200 gram protein and 78grams fat. Keeping the carbs under control is the big one as they seem to add up pretty quickly especially due to the oats and brown rice I eat as staples every day. However I can decrease the serving sizes to get me there. Dinner also remains the big unknown....all depends what the wife serves up. -
Eats going ok so far but missing the training. Should be ok for moderate weights upper body Friday and then legs proper Monday next week. May introduce some circuit training again too.<br />
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Mon - 198g carbs, 182g protein, 74g fats for 2129 cals<br />
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Tues - 222g carbs, 180g protein, 40g fats for 2002 cals<br />
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So calories overall a bit low. Not a mile off though given maintenance is about 2450 for me and prob a bit less without the training. -
2 more days eats....bit of hit, bit of miss but going ok<br />
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Weds - 199g carbs, 181g protein, 77g fats for 2135cals<br />
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Thurs - 197g carbs, 143g protein, 89g fats for 2165cals....not the best of days!<br />
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Back training tomorrow morning. YUSSSS!! -
Back in the gym. Felt good but took things pretty easy.<br />
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Pullsups - 12, 10, 10<br />
Arnie press - 12x12.5kg, 12x15kg, 12x15kg<br />
Upright cable row - 10x38kg x 3 sets<br />
Hammer strength machine OHP - 10x25kg per side, 10x27.5kg, 8x30kg<br />
Side raises (12x5kg) superset with front raises (10x5kg) x 3 supersets<br />
Cable wood chops low to high - 15x12.5kg per side X 3 sets<br />
Cable wood chops High to low - 15x14kg per side X 3 sets<br />
Ez bar curls - 12x27kg,12x27kg, 10x32kg, 10x32kg then narrow grip for 2 sets of 12x27kg<br />
Superset the ez bar curls with overhead tricep extensions (3 sets of 15x32kg) and then tricep kickbabcks (3sets of 12x7.5kg per side)<br />
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Weighed in a 77.9kg. Feeling and looking alot leaner than usual. -
Ahh, nothing like getting stuck back in again! You must have been like a kid in a lollies shop!!<br />
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Were you running at all while you had a week off weights? or was that a week off all types of training? -
My PT sent me this last night too http://humongous.co.nz/bobby-kazemi-live-like-you-mean-it-every-single-day-hour/
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So today was back and another morning session<br><br>
Deadlifts - 8 x 70kg, 6x110, 5x140, 5x140<br>
Widegrip pullups - 6,7,9,7,5 (bit avg today)<br>
T bar rows using ground base BB setup - 10x40, 8x50, 8x50 <br>
CG pulldowns superset with seated rows - 10x60kg\10x60 X 2 supersets<br>
1 arm DB rows - 15x25kg X 2 sets<br>
BB curls - 10x30kg, 8x35, 8x35 (Bonus excercise) -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="382915" data-time="1375736250">
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<p>No training this morning as the piggin baby woke before I did so had to do my share. Will go on the way home tonight for Chest but actually feeling the effects of yesterdays back session quite nicely. I suspect there is more to come.</p>
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</blockquote>
<p>holding baby tomorrow might be a workout all on it's own!! </p>
<p> </p>
<p>I'm going to hit chest tonight but still have sore arms/triceps! even when you split back/chest/legs etc it's funny how the arms always tend to get hammered : )</p>
<p> </p>
<p>It's your set bro!! smash that tin!</p> -
<p>So a new chest workout late this arvo. Seemed alight and did cable crossovers which I've never done before.</p>
<p> </p>
<p>Warmup was KB clean and press - 16kg for 10 reps per side followed by 20 KB swings at the same weight. Twice through.</p>
<p>Incline DB press (supposed to be BB but both incline setups being hogged) - 10x22.5kg per side, 8x27.5, 6x30, 6x30, 5x30</p>
<p>Flat BB bench press (supposed to be DB but swapped given the above) - 10x70kg, 10x70kg, 8x70kg</p>
<p>Decline DB flies - 2 sets of 15x12.5kg per side</p>
<p>Incline hammer strength press - 10x30kg per side, 10x30kg, 10x30kg</p>
<p>Cable cross overs - 3 sets of 12 x 17kg per side.</p>
<p>Tricep pushdowns - 20x44kg, 15x50kg, 15x50kg (basically a bonus exercise I've added to give the triceps a final blast given they've been worked indirectly throughout the session).</p>
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<p>Also new PT at my gym, also called Jade but female version. Met her a week or two back when she started but kinda forgot until today.</p>
<p> </p>
<p><img src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-frc3/972060_683690571644969_1881234025_n.jpg" alt="972060_683690571644969_1881234025_n.jpg"></p>
