JK vs BigRed
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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>
</div>
</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>
<p> </p>
<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> -
And sore already...<br><br>
In early today for 20mins HIIT on the cross trainer and then abs<br>
Decline crunches - 2 sets of 30<br>
Hanging leg raises - 2 sets of 15<br>
Cable chops - 2 sets of 15 per side high to low and then low to high<br>
Decline twist and crunches - 2 sets of 20 holding 10kg -
<p>yeah, she squats!!</p>
<p> </p>
<p>Have you spoken to your PT about swapping to the new one!! I'm sure he'll understand</p> -
Half assed leg session this arvo. Struggled to really get in to it and strength felt a bit down. Maybe hadn't eaten enough.<br><br>
Squats - 10x bar, 8x60kg, 8x60, 6x90, 5x100, 6x100, 5x100, 10x60<br>
Front squats - 3 sets of 6x60kg. Quads feeling pretty tight<br>
Leg extensions - 12x54kg, 12x60, 10x54kg all one leg at a time<br>
Leg press 15x80kg, 12x120kg, 12x160, 12x160, 12x160<br>
Standing calf raises 20x100kg, 15x130kg x 3sets<br>
Step ups on to a bench - total of 100reps with 15kg strength bag on the shoulders.<br><br>
Finished with 10mins on the bike.<br><br>
Chest also still very tender from Tuesday so something I did must have got it good. -
<p>Shoulders and arms this morning. Started with a good old row while watching a bit of the US PGA. Chest much better from yesterday. Legs starting to feel it.</p>
<p> </p>
<p>Seated DB press - 10 x 17.5kg per side, 8x20kg, 8x22.5, 8x22.5</p>
<p>Weighted dips (+18kg), 10reps, 10reps</p>
<p>BB bicep curls - 10x30kg, 8x35kg, 8x35kg</p>
<p>Seated OH DB extensions - 12x20kg, 12x25kg, 10x25kg</p>
<p>Seated lat raises (12x7.5kg) supersetted with front raises (10x7.5kg) X 2 supersets</p>
<p>Close grip bench press - 10x55kg superset with tricep pushdowns 15x50kg X 2 supersets</p>
<p>Hammer curls - 3 sets of 12x15kg</p> -
<p>Do you use an ezi-bar for those overhead extensions? </p>
<p> </p>
<p>Like that close grip/pushdown combo - once you've knocked off those curls your arms would be pumped aw. Friday = guns out!!</p> -
<p>Well a whole lot of disappoint this morning. Got to the gym and no hot water.... put me right off my training as had to do a shorter workout and then come to work to shower. Anyway, 500m row to warmup.</p>
<p> </p>
<p>Deadlifts - 5x 70kg, 5x110, 5x140, 3x160</p>
<p>Pullups - 6reps, 8, 7, 8</p>
<p>Lat pulldows - 2 sets of 12 x48kg nice and slow</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x50, 8x50</p>
<p>Close grip pulldowns 10x60kg superset with seated row 10x60 X 2 supersets</p>
<p>1 arm DB rows - 12x27.5kg, 12x27.5</p>
<p>EZ bar curls - 10x32kg, 6x 37kg, 8x37, 8x37</p>
