JK vs BigRed
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Had some Chinese takeaway last night for dinner (yep it fit my macros) and paid the price. Felt rough only hours later and almost like I was hungover. Was a rough night but didn't stop me from Saturday cardio and abstravaganza. <br><br>
Did 20mins on the stepper and then abs as follows<br><br>
Declines crunches - twist and crunches (ie opposite elbow to knee etc) x 50 and then with a 15kg weight just straight up an down for 10reps. X 2<br>
Mountain climbers - left knee to right shoulder then opposite and then left to left and right right x10 reps Superset with leg drops 10 per side. X 3<br>
Medicine ball twists with 9kg ball x 15 per side superset with Rockies starting at 1 rep per side up to 5per side then back to 1. X 2<br>
Decline crunches - x 50 no weight<br><br>
And done. <br><br>
Off to a wedding ths arvo at a vineyard so the diets having a full on day off. -
<p>Rough weekend... turns out I couldnt shake the bellyache. Hardly ate or drank at the wedding and felt extremely full and bloated all night. Woke about 4am for an almighty hurl which released the pressure somewhat.</p>
<p> </p>
<p>Sunday was ok with (bad) golf but needed a few toilet stops. Today seems better so far but keeping the meals small.</p>
<p> </p>
<p>So this morning was Back and Bi with 1000m row to warm up</p>
<p>Pullups (widegrip) - 9, 9, 8 reps</p>
<p>Lat pull downs - 10x54kg, 10x60, 10x60</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x55, 8x55 dropset to another 10reps x 40</p>
<p>Hyperextensions - 2 sets of 12</p>
<p>Seated row 10x60kg superset with close grip pulldowns 10x54kg (so opposite of last weeks) X 3 supersets</p>
<p>1 arm DB rows - 12x27.5kg, 12x30</p>
<p>Seated incline DB curls - 10x17.5kg per side x 3 sets</p>
<p> </p>
<p>Weighed in at 76.8kg so a whole kg down on the same time as last week however this is due to lack in intake over the weekend rather than fat loss.</p> -
<p>Sucks when you are crook for events you have to attend. Plus that unhappy feeling of not being able to smash as much free grog as possible at the wedding!</p>
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<p>Tuesday = chest and tri</p>
<p> </p>
<p>Incline DB bench - 12x20kg, 10x25, 8x30, 8x30, 8x30</p>
<p>Decline DB flies - 2 sets of 12x15kg</p>
<p>HS Flat bench - 12x20kg per side, 10x35, 10x40, 10x40</p>
<p>DB Pull overs - 12 x 20kg, 10x25, 10x25</p>
<p>Cable cross overs - 3 sets of 12x20kg (per side)</p>
<p>Skull crushers - 10x32kg super set with tricep pushdows (rope) 15x44kg. X 3 supersets</p>
<p> </p>
<p>Seemed a pretty short workout. Finding chest day a bit lacking so may reintroduce the good old flat BB bench press again.</p> -
<p>Two days of pretty decent eats so far this week so off to a good start. Low carb day today and a function tonight so will save those carbs for then I guess.</p>
<p> </p>
<p>Started the day with coffee, coconut oil and a detonate and then some cardio.</p>
<p> </p>
<p>30mins on the cross trainer to start off</p>
<p>Decline crunches - 3 sets of 15 reps holding 10kg weight</p>
<p>Hanging leg raises - 3 sets of 15 reps </p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Swiss ball crunches - 3 sets of 15</p> -
<p>Ended up working late and felt the need to de-stress on the way home so popped in to the gym for a late legs session.</p>
<p> </p>
<p>Leg extensions (as a warmup) - 10x48kg per side x 3 sets no rest</p>
<p>Front squats - 10xbar, 10x50kg, 10x50kg, 10x50kg, 8x60kg</p>
<p>Back squats - 10x60kg, 6x100, 6x100, 6x100</p>
<p>Leg press - 12x200kg, 12x240, 12x240, 25x120</p>
<p>Leg extensions - 8x66kg superset with hamstring curls 10x42kg X 3</p>
<p>Seated leg press - 12x240kg, 12x240, 12x240, 12x240 dropset 12x120.</p>
<p> </p>
<p>That PT was there too mmmm such a lovely girl. Had a good yarn. May need to train in the evenings more.</p> -
<p>Back in this morning for a bit more cardio</p>
<p> </p>
<p>25mins on the spin bike - varied pace while cranking the tunes</p>
<p>10mins on the maxi-climber ladder thing. Climbed 150metres</p>
<p>1km row to finish in 3.45. Not overly fast but it will do.</p>
<p> </p>
<p> </p>
<p>Did a quick check in too on the electronic scales and bodyfat down to 14.1% so dropping nicely which is all good.</p> -
<p>Shoulders and arms day</p>
<p> </p>
<p>Pullups - 10, 10, 10</p>
<p>OHP - 10x17.5kg per side, 10x20, 10x22.5, 10x22.5, 10x22.5</p>
<p>Shrugs - 3 sets of 12 x70kg per side</p>
<p>Front plate raises - 10x15kg, 10x15, 15x10</p>
<p>Rear delt flies (machine) - 12x36kg, 12x36, 12x39</p>
<p>EZ bar curls - 8x37kg superset with upright rows 10x44kg X 3 supersets</p>
<p>Close grip bench - 10x60kg superset with 12dips X 3 supersets</p>
<p>Preacher curls - 12x27kg superset with hammer curls 10x15kg per side X 2 supersets</p>
<p> </p>
<p>Also having a refeed day as did low intakes the last two days. Gonna be some pretty serious eats on today.</p> -
Weekend almost over and no real exercise other than taking the kids for a swim so hardly strenuous. Have eaten alright though with two low carb days. Didn't track it like I do on the weekdays but still watched what I ate. Much easier to do when you have been doing it for a little while now. Kids even requested protein pancakes today....saweeeet!<br><br>
Week ahead looks a but funny as i have a training course offsite on weds which is catered and this won't work for my low carb day. So will prob do back and bi tomorrow (pm) plus maybe cardio in the morning, chest & tri tues (am), weds cardio (am) and legs (pm), thurs cardio (am) and low carb day, then Friday shoulders and arms (am). Should work out alright. -
<p>Cardio this am. Not overly exciting just 30mins low intensity on the cross trainer and then some abs - did a circuit of hanging leg raises, decline weighted crunches, leg drops and twist and crunches - 15 of each and 3 times through.</p>
<p> </p>
<p>Gonna do back and biceps on the way home this arvo and make sure I have a fair bit of fuel on board as keen to do some decent deads</p> -
<p>ha ha the challenge of keeping to split sessions aye! It's a bit funny when you are meant to be doing some lighter stuff/cardio etc and all you want to do is move some tin. I often arrive at the gym planning one thing then end up doing something else! actually that perfectly describes my problem with doing cardio ha ha</p>
<p> </p>
<p>Have you been to see your PT lately mate? how are things tracking on overall improvement in strength etc? Certainly sounds like the trimming down (of bodyfat) is going well.</p> -
<p>Yeah, thats why did cardio this morning as there is no way I will miss the tin session this arvo. Do it the other way and I'm sure I will find an excuse to miss cardio.</p>
<p> </p>
<p> </p>
<p>Saw PT last week briefily when checked the bodyfat but havent had a serious session for a bit. Will prob have a yarn when I do deads this arvo as he always comes over when I start making alot of noise with the heavy weights.</p>
<p> </p>
<p>Plus that other PT will be there today too......bonus!</p> -
Good session on the way home tonight but that PT....... Such a distraction. Lost a good 15mins to her today.<br><br>
Anyway, did a row to warm up and then banged out 2 quick sets of pull-ups. Only 6 reps each.<br><br>
Deadlifts - 10x70kg, 8x110, 6x140, 7x140, 8x140, 12x110<br>
Lat pull downs - 12x54kg, 10x60, 10x63<br>
T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x60, 8x60 dropset to another 8x50, then 10x40<br>
Close grip pull downs - 10x60kg, 10x63kg, 10x66<br>
Hyperextensions - 2 sets of 12<br>
Cable curls - 10x48, 10x54, 10x60 dropset to 8x48 and then 8x36 -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="391380" data-time="1379316855">
<div>
<p>Good session on the way home tonight but that PT....... Such a distraction. Lost a good 15mins to her today.<br><br>
....and then banged out 2 quick sets of pull-ups. <strong>Only 6 reps each</strong>.<br>
......</p>
</div>
</blockquote>
<p>Shiiit, that's your problem. All you needed to do was 3 sets of 15 pull ups and she would have been all yours. No need for the rest of the work out.</p> -
<p>So this morning was chest plus a bit of triceps. Feels funny saying 'and triceps' when all I did specifically for triceps was 1 exercise but I guess they get hit indirectly throughout the chest workout anyway.</p>
<p> </p>
<p>Warmup was 1000m row at very leisurly pace. Seemed to take ages.</p>
<p> </p>
<p>Incline DB Press - 10x20kg per side, 10x25, 10x27.5</p>
<p>Decline DB Flies - 10x12.5kg, 10x12.5</p>
<p>Flat BB bench - 10x60kg, 8x70, 8x70, 8x70, 10x60</p>
<p>DB Pullovers - 12x22.5kg, 10x25</p>
<p>HS Incline press - 10x30kg per side, 10x40, 10x40, 10x40</p>
<p>Machine flies - 12x54kg, 12x60, 12x66</p>
<p>V-bar push downs - 15x44kg, 12x50, 10x56</p>
<p> </p>
<p>Got some new supplement goodies last night. Bit disappointed though in the zealea whey. Vanilla flavour and its weak as. Also very thin in consistency. Trying it in my oats now and its pretty darn average. Might be using it in protein pancakes and cookies for years to come.</p> -
Was offsite for (work) training at a vineyard today so ate a shitload. Didn't track it at all but safe to say high carb and high calorie day sorted!<br><br>
Skipped the drinks session at the end for a legs workout. Was a bit pressed for time but smashed it out after a decent ride to warm up.<br><br>
Leg press - 20x80kg, 15x120, 15x160, 12x200, 12x200, 12x200, 15x 200 (was waiting for a squat rack so just kept banging out the sets)<br>
Squats - 20x60kg for 3 sets (working in with some random fella who was doing 60kg) <br>
Front squats - 5x60kg, 6x60, 5x70, 6x60<br>
Leg extension 10x66kg per side for 3 sets<br>
Standing calf raises - 15x150kg for 4 sets -
<p>Now that is a leg workout bro. Mean.</p>
