JK vs BigRed
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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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<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> -
<p>Good DL weights there, no messing about!</p>
<p> </p>
<p>That back superset (close grip pull-downs and seated rows) is a good'un too</p> -
Pretty decent workout this arvo fuelled by a double long black with a teaspoon of coconut oil in it. PT put me on to it and reckons its awesome for fat burning and cardio but tried it today just for the hell of it. Will use it again for cardio in the morning.<br><br>
Incline BB press - 10x50kg, 8x60, 8x60, 8x60<br>
Flat DB bench press - 6x30kg, 5x32.5, 5x35, 5x35<br>
Decline DB flies - 3 sets of 12x12.5kg per side<br>
Incline hammer strength press - 10x30kg per side, 10x35, 10x35, 8x40<br>
Tricep pushdowns with ^ bar - 15x50kg, 12x56, 12x56<br>
Cable crossovers 12x17kg per side, 12x20kg, 12x20<br>
Tricep kickbacks - 12x7.5kg, 12x7.5kg <br><br>
Weighed in at 78.6kg -
<p>Coffee and coconut oil again today. Its quite nice and gives good fuel. Did some more reading up on it last night and despite 13grams saturated fat per 15g serving (im only taking 5grams) it does apparently yield some pretty amazing benefits.</p>
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<p>20mins HIIT in the cross trainer</p>
<p>Hanging leg raises for 15 reps superset with weighted side bends (w 18kg kettlebell) 12 reps per side X 3 supersets</p>
<p>Decline weighted crunches - 3 sets of 15 holding 15kg</p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 17kg</p>
<p>Medicine ball twists - 2 sets of 30 with 9kg medicine ball</p>
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<p>Not sold on weighted side bends. Never done them before but someone recommended them to me and they got the mean obliques. Seems to me like it would just make you blocky or wide waisted. Any one do them?</p> -
<p>I'm on the fence for those sorts of exercises. I know you can target sections of your core/abs but it's not my preferred approach - maybe something to try once bodyfat is low and your abs are showing? once you are at that stage I'd imagine more targeted work would give you results?</p>
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<p>In saying that I like those medicine ball twists - but that is more of a natural movement than lying up on your side and crunching sideways!</p>
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<p>I checked out some info on coconut oil. Pretty interesting, I guess they are learning how those 'bad' fats can be put to good use. Same sort of principle to those detonate pills - upping your temp and the energy being used. </p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="384011" data-time="1376426291">
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<p>In saying that I like those medicine ball twists - but that is more of a natural movement than lying up on your side and crunching sideways!</p>
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<p>Oh i'm not doing them like that. More standing with kettle bell in one arm and tipping like a teapot.</p>
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<p>I think with the coconut oil that you would want to take it fasted. I'm only gonna do it first thing in the mornings I think. Bobby swears by it and has used it for quite a while with good results. Maybe will help me too.</p>
