JK vs BigRed
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<p>Or you could do KB lunges... but I'd go for the box step ups as you already have squats.</p>
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<p>Ahem....<a data-ipb='nomediaparse' href='http://www.daimenhutchison.com/rugby/index.php/topic/39187-pre-workout-suggestions/'>http://www.daimenhutchison.com/rugby/index.php/topic/39187-pre-workout-suggestions/</a></p>
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<p>More cardio today</p>
<p> </p>
<p>Started with 30mins on the spin bike, varied pace and some heavy hill work involved.</p>
<p> </p>
<p>Then got one of those 30kg weight bags and did step ups on to a box with bag on shoulders. Didnt count reps just did right through song (3-4mins) and then did abs for a song then back to step ups. 3 songs worth of each so prob 10mins stepups and 10mins abs all up.</p> -
<p>Arms and shoulders today - hard to go past this on fridays</p>
<p> </p>
<p>Seated DB press - 10x15kg per side, 10x17.5, 10x20, 10x22.5,</p>
<p>Shrugs - 12x70kg per side x 4 sets</p>
<p>Front plate raises - 10x10kg, 10x15kg, 10x15</p>
<p>Dips - (+28kg kettlebell) - 10, 10, 7 reps</p>
<p>BB curls - 10x37kg x 4 sets<br>
Skull crushers - 10x27kg, 10x29.5kg, 10x29.5</p>
<p>Incline DB curls - 10x15kg per side superset with tricep pushdowns 12x50kg X 3 supersets</p>
<p> </p>
<p>Weighed in 77.5kg. Tomorrow I have a cardio and abs session planned and then a week out of the gym. Will return there after to shred for summer.</p> -
<p>More golf yesterday and a 6km run with wife. I pushed the buggy which meant running w no arms. Felt gumby as.<br><br>
Did a shorter jog today as wife reckoned she was a bit sore and an hours worth of tennis. Got the tan underway good and proper too. Great start but potentially burnt. Fingers crossed.<br><br><br>
Been thinking about my workout plan for the next few months too. The aim is to continue to lean up ahead of summer without sacrificing muscle. I like what I've been doing but gonna crank some full body style training from monday which will also be on the cards for weds and fri. Focus will be on compound movements hitting legs, chest, back, shoulders each session plus cycling through various isolation exercises for biceps, triceps and calves. Arms should get a fair bit of work via the compounds so hopefully wont need to add much in that regard. Sounds like a lot to get through each session but the rest periods will be kept short to maximise intensity. Tues and thurs will be low intensity cardio + abs and sat will be high intensity cardio + abs or maybe a circuit.</p> -
<p>First day back in to it....warmed up with 1000m row then in to the new full body regime. Details below are working sets only ie warmup sets not noted.</p>
<p> </p>
<p>Flat BB Bench - 10x65kg, 8x70kg</p>
<p>Decline DB flies - 12x12.5kg per side</p>
<p>Squats - 10x80kg, 10x90kg</p>
<p>Leg extensions - 10x60kg, 12x60kg</p>
<p>BB rows - 8x50kg, 10x50</p>
<p>Lat pulldowns - 12x54kg, 10x60kg</p>
<p>Seated OHP - 10x20kg, 10x20kg</p>
<p>DB side raises - 12x8kg per side superset with front raises for 12x8kg</p>
<p>BB curls - 10x30kg, 10x30kg</p>
<p>Tricep extensions - 12x38kg, 12x44kg</p>
<p> </p>
<p> </p>
<p>Weights a bit lighter than usual and think I needed it due to the short rests between sets/exercises.</p>
<p> </p>
<p>Also, after the week off my carb cycling has recommenced with low carb days now on Tues and Thurs. Having bit of a refeed today as carbs have been pretty low lately and it was my first day back in the gym. Did weigh in at 76.5kg which was lighter than expected as well. Will try get bodyfat done tomorrow morning.</p> -
<p>Whoa, that is heaps to get through in a single session bro.Even with 2 sets each that's plenty when you add it up. How did you find it? </p>
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<p>All good, 20 sets is definitely not overkill. Is it a set sequence or can you mix and match? A set order can be a bit of a pain, especially if you have to wait for a machine or gear.</p>
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<p>Mix and match mate. I think just do that body part and move to the next. Key is probably not starting with say chest every day. Will mix that up alot but probably never start with arms or calves etc. Will also try not to do all push or pull exercises in a row but actually that could be an interesting variation.</p>
<p> </p>
<p>Planning to start Weds with Leg press, then incline and pull overs, then deadlifts and onwards...</p>
<p> </p>
<p>Will start friday with pull-ups.</p> -
<p>Cardio and abs today</p>
<p> </p>
<p>30mins on the spin bike and then a roll out as the legs were/are pretty dam tight from yesterday. Then 20mins of abs - circuit of decline crunches (weighted, cross overs), hanging leg raises (straight up and downs, side twists) and balance board.</p>
<p> </p>
<p>Also think was just low on water yesterday as I weighed in today 0.7kg heavier at 72.2kg which is more like it.</p> -
<p>Pretty average workout this morning. Legs were still a bit alot better than yesterday. Started with 5mins on the bike and then was warmup up on the leg press (with 80kg) and on 3rd rep got a nasty twinge in my left hammie.....bugger.....and I had deadlifts planned too! grrrrr had to change things around abit. Ended up doing as follows (again working sets only):</p>
<p> </p>
<p>Incline BB bench - 10x60kg, 10x65</p>
<p>DB pullovers - 12x25kg, 12x25</p>
<p>Rackpulls (instead of the deadlifts) - 10x160kg, 10x160</p>
<p>Upright rows - 12x44kg, 10x50</p>
<p>HS curls - did 2 superlight sets to try free things up. Felt ok but still a bit more now</p>
<p>Rear delt flies (machine) - 12x36kg, 12x39, 10x42</p>
<p>Standing calf raises - 15x150kg, 12x180, 12x180</p>
<p>Incline DB curls - 12x15kg per side, 10x17.5</p>
<p>Skullcrushers - 12x29.5kg, 12x29.5</p> -
<p>Hammie feeling alot better today. Can walk fine on it now. Just a bit tender that's all.</p>
<p> </p>
<p>Cardio and abs today. 30mins on the cross trainer and then abs which consisted of cable chops (3 sets each high/low and left/right) and then a circuit of medicine ball twists, leg drops and planks for 1 min each - 3 times through.</p> -
<p>Hammie still not quite right so couldn't do the legs stuff I wanted to today - well not at decent weights anyway. Added in the extra set in other areas instead</p>
<p>Warmup - 10mins cycle and then 2 sets of 12x30kg hamstring curls which felt ok</p>
<p>Pullups - 10, 10, 10</p>
<p>Close grip pull downs - 12x60kg, 10x66kg</p>
<p>BB overhead press - 10x40kg, 10x40kg and did sets of 10 light front squats at the same weight. Felt ok'ish. Felt best to stop there and be 100% by Monday.</p>
<p>Shrugs - 12x70kg, 12x80kg</p>
<p>Weighted dips - 12x24kg, 15x24kg, 15x24kg</p>
<p>Machine flies - 15x66kg, 15x66kg</p>
<p>Preacher curls - 3 sets of 12x29kg</p>
<p>Tricep push downs - 15x44kg, 12x50kg, 15x50kg.</p>
