JK vs BigRed
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<p>Cardio, abs and weekly weigh in today.</p>
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<p>Cardio was 30mins of hills on the cross trainer - gave it heaps. Sweated hard.</p>
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<p>Then did my weekly check in and was good news with my weight actually slightly up (76.9kg) but body fat down in both weight and %. Only electronic scales so not super precise on the body fat % but I check in every thursday now and it's all going in the right direction. Also did some measurements as it had been a long time (about 6months) since I had done last and I was about 2cm down in each of chest, waist and hips so all signs that the fat is coming off.</p>
<p>Rest of workout was stretching and foam roller for my legs and then abs which was a circuit of 20xswiss ball crunches, 20xleg drops, 40xmountain climbers - three times through. Good burn</p> -
<p>Good stuff JK. ha ha I'm scared to check my body fat % - especially as I didn't get it measured when I was fatter! </p>
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<p>Do you reckon the increased cardio (stair training etc) is giving your knees issues? You are doing heaps of stretching and rolling out so it shouldn't be a flexibility problem... getting enough rest??</p> -
<p>Bro you are hardcore - I go to bed at a similar time but I'm doing well to be up at 6.30am! plus I train in the evening rather than the morning. Getting enough rest can be bloody tough, and you've got nippers too!!</p>
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<p>Strange but true.....a friday workout without hitting the guns. Gonna do them tomorrow for 40mins while daughter has ballet. Cant wait.</p>
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<p>Todays workout started with 10mins on the bike to warmup proper</p>
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<p>Deadlifts - 10x70kg, 8x110, 6x140, 6x140, 3x160, 10x110</p>
<p>Hamstring curls - 12x42kg, 10x48</p>
<p>DB Bench - 10x30kg, 8x35, 8x35</p>
<p>Decline flies -15x15kg</p>
<p>Lat pulldowns - 12x48kg, 12x54, 10x60</p>
<p>Upright rows - 12x44kg, 10x44</p>
<p>1 arm DB rows - 8x35kg, 10x35</p>
<p>Seated OHP - 12x20kg, 10x22.5, 10x22.5 each superset with 12x7.5kg per side DB raises.</p>
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<p>May go run stairs this evening if its fine.</p> -
<p>Shot bro, nice work on the DB bench. That is some good weight to be throwing around at your bodyweight. Monster!!</p>
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Despite it being a bit wet I still got out after dinner to run the stairs about 3mis jog from home. Took a couple of pics today to give some perspective of them. <br><br>
First pic is of most the stairs (last sections just out of view) taken from the bottom. <br><img src="http://iforce.co.nz/I/zfrj5kja.4sv.jpg" alt="zfrj5kja.4sv.jpg"><br><br>
The next pic is of most of the path section at the top looking back down from almost the top. It's steeper than it looks in the pics but not overly long. Bit slippery tonight due to the weather.<br><img src="http://iforce.co.nz/I/1fiov43d.vys.jpg" alt="1fiov43d.vys.jpg"><br><br>
Tonight I focused on the stair section and did 3 runs of 1 by 1 and then 7 of 2 by 2 with the only break being the return back down. I was going up pretty much as fast as I could for the last 5 goes and the fastest I could do the stair section in was aprox 22seconds. Doesn't take long but it's dam intense. <br><br>
Finished with a jog along the beach and then home.<br><br>
And also a pic looking out from the beach at the bottom. This is just south of takapuna beach. Poor quality pics sorry as its blackberry and low light conditions. <br><br><img src="http://iforce.co.nz/I/xjxzqc0s.yai.jpg" alt="xjxzqc0s.yai.jpg"> -
All out arms assault this morning rather than usual abs and cardio. Lots of supersets, dropsets and variations in rep ranges and weights.<br><br>
Started with 1k row and then did as follows:<br>
Close grip bench - superset with narrow grip chins - 4 sets of each<br>
1min row - 362m<br>
Heavy EZ bar curls superset w OH tricep ext (4sets)<br>
1 min row - 341m<br>
Heavy hammer curls superset with dips (3sets)<br>
Lighter hammer curls superset with tricep kickbacks (2 sets)<br><br>
Only had 35min but arms felt buggered. Should be feeling it tomorrow -
Went and ran the big wooden stairs (see pst #1149) tonight, all 280 of the barstards. So much harder than my local. <br><br>
Started with a 1 by 1 and then half ay thru another but 280stairs in singles takes forever so transitioned to 2 by 2 half way thru my 2nd. Did another 6 runs of 2 by 2 and on two attempts I had to walk the last few stairs. It was tough.<br><br>
Had a whole lot of Asian tourist turnup and start dominating the stairs for photos so found a ledge just above knee height in one of the old gun emplacements there and banged out 50box jumps in sets of 20, 15 and 15. Light jog to finish. Buggered! -
<p>Good job, they bugger ya alright! Great to see you doing so many reps so early into this. You will get massive benefits after a few months, you'll be running everywhere!</p>
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<p>I timed myself sprinting up my set of stairs-31 secs, maybe 29 is possible total max. Maybe my steps are longer or something (I'm 185cm, and striding them 2 by 2 is the limit of my reach). I don't usually run them. No break, then run down for 1:30-2 minutes per rep (fastest time for 10 is 16:45 or so). I'm still about that speed now. I might have to go back to the 300+ step place myself, I used to do them for over an hour.</p>
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<p>I'd be interested to know your time for 10 reps, no breaks.</p>
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<p>I also think you can push on later as you get used to this-30 minutes non stop, then 1 hour non stop.</p>
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<p>A week off for me-had a slight cold (too many late nights), and it's developing into earache.</p> -
<p>No training today due to work commitments (yep on labour day grrrr) but back on it tomorrow. Means this week will be weights Tues, Weds and Friday with cardio Thurs and maybe Friday night or Saturday. Weds will be legs and Tues and Fri upper body.</p>
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<p>Also gonna try something a bit different this week to try promote some growth in these arms.</p> -
<p>So today was chest, shoulders and tri but starting with some stuff to hopefully promote some arms development. Triceps seems to respond well to exercises so will just do them as normal this week and focus on the biceps. Warmup was a 500m row.</p>
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<p>Chinups - 10 unweighted to warmup then added weightbelt with 15kg and aimed for a total of 30 reps without going to failure - did them in 6 reps, 5, 4, 6, 4, and 5 reps. Very short rests. Maybe 15-20seconds. Tomorrow prior to legs I will do 50 unweighted to start the day and then weighted again thurs (but with 20kg) and unweighted friday.</p>
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<p>Rest of workout was as follows (working sets only)</p>
<p>BB bench press - 10x60kg, 8x70kg, 6x75kg, 6x75kg,</p>
<p>DB flies - 12x12.5kg decline, 12x12.5kg incline</p>
<p>Weighted dips (+28kg) - 10reps, 8 reps, then another 10 unweighted</p>
<p>OHP (hammer strength) - 12x25kg per side, 10x30, 10x30, 10x30</p>
<p>Shrugs - 3 sets of 15x70kg per side, superset with front plate raises - 15x10kg, 15x10kg, 12x15kg</p>
<p>Skullcrushers - 2 sets of 12x27kg superset with tricep pushdowns 12x50kg</p>
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<p>All felt pretty good.</p> -
Fern playing up so apologies for a second post but I too am upping the volume in my chin sessions. About 50 or so each time ( over a few sets of course ) but I only add weight when doing low reps, a few sets of 3 x 40kg so around 12 or so "chins" per workout with heaps of rest between sets. Also when doing your skulls do you use an ezy curl or Olympic bar ? I prefer the latter ( becaue I don't have an ezy curl bar )
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<p>Cheers mate. Was gonna do the harder pullups but chins hit biceps better. Looking forward to loading up the weight for a few low reppers.</p>
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<p>SKullcrushers are with the ezbar because I have one and take up less room than doing it with the olympic bar.</p> -
<p>Was supposed to do legs this morning and a heavy squat session but the old knees are giving me grief with lots of cracking noises even on just a body weight squat. So instead I did 20mins low intensity and low resistance on the bike plus stretching and foam roller followed by some light leg extensions using a 1 second up and 6 second down tempo as recommended by the PT. Finished with another 5mins on the bike of low intensity.</p>
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<p>Also did my 50 chin ups which were unweighted today and felt pretty dam easy. Still made sure I didn't go to failure and did them in sets of 10, 15, 15, 10 reps with just short rests.</p> -
<p>Shame to hear that. I've never had any knee cracking. Not too sure how my knees will handle the stairs in the long term-but I've already been hiking regularly for 10+ years, and doing high rep stair repeats for 3-4 years or more. So, I hope once you solve this issue you get back to the stairs. Good luck!</p>
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<p>So did back and shoulders today instead of legs. Shoulders getting a hammering this week.</p>
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<p>Firstly though, I had 50chins to do. Did 10 unweighted first and then added 20kg for my 30 weighted reps which went 5, 5, 5, 4, 4, 3, 4. Then another 10 unweighted. Amazing how much harder it was with only an extra 5kg from Tuesday.</p>
<p>Rest of workout was</p>
<p>Deadlifts - 10x70kg, 8x100, 8x130, 6x150, 10x100</p>
<p>DB OHP - 12x17.5kg, 10x22.5, 10x22.5</p>
<p>CG pull downs - 12x60kg, 10x66</p>
<p>Upright row - 12x44kg, 12x44kg</p>
<p>Seated row - 10x60kg, 10x60 dropset to 10x48</p>
<p>Standing calf raises - 15x150kg x 3 sets</p>
<p>Cable side raises - 12x8kg per side, 12x11, 12x11</p>
