JK vs BigRed
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<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>
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<p>Cardio this am</p>
<p> </p>
<p>30mins on the cross trainer - 1st 10 and last 10 low intensity but middle ten was HIIT with 30seconds full noise on the heavy setting and 60seconds normal.</p>
<p>Finished with abs circuit of mountain climbers, leg drops and planks (1min of each and 3 times through) and a bit of a roll out to assist with recovery from earlier in the week</p> -
<p>Shoulders and arms this morning - standard friday really</p>
<p> </p>
<p>Warmup was a 500m row ins 1.38. Good way to get the heart cranking</p>
<p>OHP - 10x15kg per side, 10x20kg, 10x22.5, 10x22.5</p>
<p>Chins - 15,12, 12</p>
<p>Side raises superset with front raises - 12x8kg/12x8kg, 10x10kg/10x10kg superset to 8x8kg/8x8kg</p>
<p>Dips (added weight of 24kg - 10 reps, 10reps - was failure)</p>
<p>Face pulls superset with read delf flies - 10x38kg / 12x36kg X 2</p>
<p>Close grip incline bench superset with tricep kickbacks - 12x50kg/10x10kg per side X 3</p>
<p>Preacher curls - 10x29.5kg x 3 sets</p>
<p>Hammer curls - 10x15kg per side x 2 sets</p> -
Short cardio and abs session this morning. <br><br>
20mins HIIT on the cross trainer<br>
Decline crunches x 50<br>
1 min row - 349m<br>
Cable chops high to low and then low to high - 2 sets of 12x20kg left and right for each<br>
1 min row - 342m<br>
Circuit of mountain climbers, medicine ball twists, leg drops - 1 min of each twice through<br>
Rocky crunches - 100 to finish -
<p>Gonna do something a bit different this week before I have a few days off down the beach next week. Today was a circuit and then some arms work.</p>
<p> </p>
<p>Warmup - 1000m row and stretches</p>
<p> </p>
<p>Todays circuit was 15 reps each of clean and press, BB rows, front squat, deadlifts and press-ups. First two rounds were using 25kg barbell, 2nd two rounds 30kg. Not overly heavy but you sure do feel it especially for the clean and press. Bit light on the deadlifts but can be a bit more explosive their than usual. So 4 rounds all up.</p>
<p> </p>
<p>Finished with some arms work - EZ bar curls 2 sets each of 10x27kg and then 10x32.. Each set superset with overhead tricep extensions (2 sets of 12x38kg) and then tricep push downs (2 sets of 12x60kg)</p>
<p> </p>
<p> </p>
<p>Will do something similar Weds and Friday and then cardio and abs Tues and Thurs which will also be low carb days for the week.</p> -
<p>cool, it's choice to mix things up every now and again. Volume + light weight = pain!</p>
