JK vs BigRed
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Legs day has to be my fav at the moment. Started with 10mins on the spin bike and then 5mins foam roller<br><br>
Leg extensions - 12x48kg straight into 10x54kg one leg at a time<br>
Squats - 15x bar, 10x60kg, 6x90, 5x100, 3x110, 3x110, 2x115, 6x90, 20x60<br>
Leg press, 12x160kg,12x200, 12x200 each superset with lunges at 20reps per side<br>
Hamstring curls - 10x42kg, 10x42, 6x48 dropset to 8x36<br>
Standing calf raises 15x150kg, 12x180, 12x180, 12x180<br><br>
Another 5min on the bike and more foam roller to finish -
12 hours later and back in the gym - this time arms and shoulders.<br><br>
Seated DB press - 10 x 17.5kg per side, 8x20, 8x22.5, 8x22.5 with each set supersetted with chasers of 10 close grip pullups or chins<br>
Weighted dips (+18kg), 10reps, 10reps<br>
BB bicep curls - 8x37kg, 8x37, 8x37<br>
Seated OH DB extensions - 12x25kg, 10x27.5kg<br>
Seated lat raises (128kg) supersetted with front raises (12x8kg) X 2 supersets<br>
Close grip bench press - 10x55kg superset with tricep pushdowns 10x56kg X 2 supersets<br>
Preacher curls 10x29.5kg superset with Hammer curls 10x15kg each side X 2 supersets -
<p>Twice in 12 hours!! you're a machine!! Know we know where all the kids come from lol</p>
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<p>Good work on those curls too - 35kg ain't nothing to sneeze at! especially when you are knocking around 77-80kg. Good shit bro!</p> -
<p>Well a weekend of no training which was nice so fully amping for the week ahead.</p>
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This morning was Back and I'm not sold on doing deadlifts early in the am at all. Feel so weak! Anyway, started with a 500m row.</p>
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<p>Lat pull downs - 12x48kg, 10x54</p>
<p>Deadlifts - 5x 70kg, 5x110, 3x140, 2x160, 5x140, 10x110</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x55, 8x55</p>
<p>Close grip pulldowns 10x60kg superset with seated row 10x60, 2nd superset was 10x60kg CG and then a seated row drop set of 8x60 --> 8x48kg. Finished with 15x48kg CG pull downs.</p>
<p>Hyperextensions - 15reps, 15, 12</p>
<p>Cable curls - 12x32, 12x35,12x38, 10x44kg. All reps nice and sloooow.</p> -
<p>If you want to pop a vein try drop sets on the T-bar with close grip.</p>
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<p>Have the weight set-up in 10kg's with maybe a 20kg plate to finish on. Start out at your absolute max of a full or even partial rep. Then hammer that sucker till you fail, drop 10KG and back into it. No matter what weight you start on it will hurt! Plus you get some core/leg work from bracing over the bar = Added value!!</p>
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<p>Funny how we have such variety with weights and work-out times. I prefer weights later in the day but my hardest sessions are morning workouts in the weekend. Reckon it comes down to practice - if you get used to lifting at a certain time it always feels more natural. Plus I think DL's make you want to have a sit down no matter when you do em!</p> -
<p>So today was a mid arvo chest (and tri) session.</p>
<p> </p>
<p>Incline DB bench - 10x25kg, 10x27.5, 8x30, 8x30</p>
<p>Flat DB bench - 8x30kg, 6x32.5, 6x32.5, 5x35</p>
<p>Decline DB flies - 2 sets of 12x12.5</p>
<p>Incline HS chest press = 10x30kg/side, 10x35, 8x37.5, 8x37.5 with last 2 sets superset with the pec deck for 12x45kg and 12x51kg</p>
<p>Skullcrushers - 12x27kg, 12x27, 12x27, 12x27</p>
<p>Tricep pushdowns - 15x 50kg, 15x50kg</p> -
<p>Today was supposed to be cardio and abs but i remember Bart saying (and read in one of my books) that the consumption of alcohol puts the fat burning on hold for 24 hours or so and since I had a couple of wines last night at a function, I did legs this morning instead. Cardio will be tomorrow.</p>
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<p>Warmup was 5mins on the bike as usual</p>
<p> </p>
<p>Squats - 15x bar, 10x60kg, 8x80, 6x90, 5x100, 5x100 (felt bit sore and flat so left the squats there for today - should have done some foam roller work first)</p>
<p>Leg press, 15x80kg, 15x120, 15x160,12x200, 12x240</p>
<p>Front squats - 10x40kg, 10x50, 10x50<br>
Leg extensions - 10x60kg per side, 10x66, 10x69<br>
Seated calf press - 15x120kg, 12x150, 12x160</p>
<p> </p>
<p>Another 5 on the bike to finish.</p> -
<p>Cardio day today</p>
<p> </p>
<p>20mins HIIT in the cross trainer - 30seconds full noise/hard resistance, 1min more reasonable pace.</p>
<p>Decline crunches - 2 sets of 30</p>
<p>Cable chops - 3 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Hanging leg raises - 3 sets of 15reps</p>
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<p>Quick weigh in too at 77.9kg. Lightest Ive been for a while.</p> -
<p>Friday friday friday. Always enjoy friday workouts. Shoulders and arms today.</p>
<p> </p>
<p> </p>
<p>Seated DB press - 10 x 17.5kg per side, 10x20kg, 10x22.5, 8x22.5</p>
<p>BB Upright rows - 12x40kg, 12x45kg, 12x45kg</p>
<p>Standing lat raises (12x7.5kg) supersetted with front raises (10x7.5kg) X 2 supersets</p>
<p>Face pulls - 12x38kg, 12x41kg, 10x41kg</p>
<p>Pullups - 12, 10, 10 supersetted with seated OH DB extensions - 12x25kg, 10x25kg, 10x25</p>
<p>Close grip bench press - 10x60g superset with tricep dips for 12 reps X 2supersets. Only managed 10reps of dips on 2nd superset....owww these were nasty.</p>
<p>Preacher curls - 12x29.5kg superset with Hammer curls - 10x15kg per side X 3 supersets</p> -
Cardio and abs this morning. Only had 40min available during my daughters ballet class so was pretty fast paced stuff.<br><br>
Cross trainer 20mins of hill work. All pretty hard settings but as good apace as I could. Drenched in sweat in 20mins.<br>
Medicine ball twists - 15 per side with 9kg medicine ball then another 15 medicine ball crunches. And repeat<br>
1 min max row - 348m<br>
Cable chops 2 sets of 15 per side high to low and thrn low to high - 20kg<br>
1 min max row - 361m<br>
Mountain climbers - 15 per side and then legs drops also 15 per side. And repeat<br>
Prone hold to finish and really struggled today - gave up at 1min30. -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="386855" data-time="1377437382">
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<p>You don't get enough recognition for these tough workouts. Your consistency is awesome.</p>
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<p>Thanks bud appreciate it :good1:</p> -
<p>Excellent day off yesterday. Didn't do anything overly strenuous at all. Today was back but no deadlifts as these are on a 2 week rotate right now.</p>
<p> </p>
<p>Warmup 500m row</p>
<p>Pullups - 9, 8, 7, 8</p>
<p>T-bar rows - 10x40kg, 8x50, 8x55, 8x55 dropsetted with 6 more of 40kg.</p>
<p>Lat pull downs 10x54kg, 12x48, 12x48 - dropped the weight back for a bit more squeeze</p>
<p>1 arms DB rows - 10x27.5kg per side, 10x32.5, 10x32.5</p>
<p>Hyperextensions - 2 sets of 15</p>
<p>Close grip pull downs supersetted with EZ bar bicep curls = 12x54kg/12x27kg, 10x60/10x29.5, 10x60/10x29.5</p> -
<p>Yeah top work JK. Kea has summed it up nicely there. I haven't fallen off the face of the earth but haven't had a lot of time for ferning and keeping up my training log. Try not to be too shocked but I've been doing some exercise that's foreign to me and loving it.......I think it's called running or something weird like that.....Lungs are feeling awesome for it I must say and now I have some decent wheels the hammies and ankles are coping well too.</p>
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<p>Good stuff mate. Runnings all good eh. Will be key for when the zombies come.</p>
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<p>Got a mate at work I was just catching up with when getting a coffee. Hes into that ultra long distance off road stuff. Was supposed to do a 75km run on saturday out along the west coast. Left 645am and finished 630pm that night. Said he took a wrong turn and ended up doing 88km instead....ouch!</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="386916" data-time="1377470338">
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<p>Good stuff mate. Runnings all good eh. Will be key for when the zombies come.</p>
<p> </p>
<p> </p>
<p>Got a mate at work I was just catching up with when getting a coffee. Hes into that ultra long distance off road stuff. Was supposed to do a 75km run on saturday out along the west coast. Left 645am and finished 630pm that night. Said he took a wrong turn and ended up doing 88km instead....ouch!</p>
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<p>Haaaaaaa I'm not in that league pal !!!!! lets just say for the career I'm looking at running a 10.15 2.4k will serve me extremely well.....</p> -
<p>I've decided to try some new stuff with the diet and rather than going on pretty much the same level of calories and macro split each day I am trying a bit of carb cycling. Trying to get a better balance of feeding the muscle and burning the fat.</p>
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<p>Basics of it are that my calorie and carb intake will vary daily depending on the intensity of my workouts etc. Protein intake will stay pretty consistent throughout and a little bit more fats creep in on the low carb days to keep a reasonable (but low) level of calories in place. Overall calories though (for the week) will remain on a deficit so theoretically I should still be dropping the fat.</p>
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<p>Will continue to try and keep carb intake to the first part of the day and especially post workout. Biggest challenge will be dinner and whatever the wife serves up. She knows not to serve me spuds or rice for dinner but plenty of green veges are welcome.</p>
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<p>Been getting a few really good low calorie treats too to help fight off those sugar cravings. Weightwatchers jelly is the shizzzz!</p> -
Unsettled night with the youngest so skipped the early morning training and stopped in on the way this arvo for chest and triceps<br><br><br>
Incline BB bench - 10x50kg, 10x55, 8x60, 8x60<br>
Flat DB bench - 6x32.5kg, 6x32.5, 6x32.5<br>
Decline DB flies - 2 sets of 12x12.5kg<br>
Incline HS chest press - 10x30kg/side, 10x40, 10x40<br>
Tricep OH cable extensions - 15x44kg,12x50, 10x56<br>
Machine flies - 12x54kg, 12x60, 12x66<br>
Skullcrushers - 10x32kg superset with Tricep pushdowns - 12x 50kg X 3 super sets <br><br>
Finished with 20mins low intensity cardio on the cross trainer -
<p>The 3 C's.....Coffee, coconut oil and cardio.</p>
<p> </p>
<p>20mins HIIT in the cross trainer</p>
<p>Decline crunches - 30 reps super set with hanging leg raises for 20 reps X 2</p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Decline crunches but this time cross overs left elbow to right knee etc - 2 sets of 30</p>
<p> </p>
<p>Was a pretty short workout as got held up at home with a youngin. Not too bad though as did some cardio last night after my workout and will get some in along with more abs work on Saturday morning.</p>
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<p>It's a low carb day today too so there's a challenge ahead. Low calorie total (for me) of 1600 (ughh) and split 80grams carbs, 160gram protein and 71 grams fat.</p>
