JK vs BigRed
-
<p>More full body today. 1000m row to warm up and then my chins. 10 unweighted then added weightbelkt plus 20kg for reps of 5, 4 and 4. Then did a couple of sets of negatives for 5 reps each, then two more sets of 4 and 3 standard chins.</p>
<p> </p>
<p>Rest of workout was:</p>
<p>Hamstring curls - 12x30kg, 12x36, 12x36</p>
<p>HS OHP - 12x25kg per side, 10x27.5, 10x27.5</p>
<p>Deadlifts - 10x70kg, 8x110, 6x140, 5x170</p>
<p>HS Bench - 10x35kg per side, 6x45, 7x45</p>
<p>Pullovers - 12x20kg</p>
<p>Shrugs - 12x70kg, 12x70 superset with front plate raises 12x15kg, 12x15kg drop set to 10x10kg</p>
<p>V-bar push downs - 12x50kg, 12x56, 12x62</p>
<p>EZ bar curls - 12x27kg, 10x37, 6x42</p> -
<p>Good DLs after that chins workout. Your back will love you tomorrow!</p>
-
Ended up doing a bit of everything this morning. <br><br>
Started with a row of 1000m in 3min 32. Then did 5 chins before a max chins attempt and got 23. <br>
Then a kettle bell circuit of clean and press (10reps per side 18kg kb), kb rows (also 10x18 per side), kb squats (15x26kg), kb swings (15x26kg) and good old push ups (20reps). 3 times thru.<br>
Then arms....gotta hit arms. Circuit of bb curls, dips, hammer curls and tricep extensions. 15 reps of each twice thru.<br>
And of course abs which was a circuits of bosu ball crunches, medicine ball twists and the almighty ab wheel. 15reps of each 3 times thru. -
<p>Day off yesterday which was well needed. Still got a bit of a cough and down on energy a wee bit but nothing too major.</p>
<p> </p>
<p>Another week of full body underway. Quite enjoying this. Started with a 500m row and then in to it proper</p>
<p> </p>
<p>(working sets only)</p>
<p>BB benchpress - 10x50kg, 8x70, 6x75, 5x80, 12x50</p>
<p>Decline DB flies - 12x12.5kg per side x 2</p>
<p>Box squats - 10x60kg, 10x60, 8x80, 10x60 (knee still making a bit of noise but no noticeable pain. If I pull up ok I'm back in to it)</p>
<p>Pullups - 10, 10</p>
<p>Seated row - 12x54kg, 12x60</p>
<p>Seated OHP (smith) - 10x35kg, 10x35kg</p>
<p>Cable side raises - 10x11kg per side x 2</p>
<p>Cable curls - 12x44kg, 10x50kg</p>
<p>OH DB tricep extensions - 15x20kg, 12x25kg</p> -
<p>what noise is your knee making? a clicking (bone/joint) or do you think it's tendons/ligaments? Have you played around with your stance at all? </p>
-
Nah not a click so much, more a cracking or grinding type of souund near bottom of the squat movement. Kinda wondering if its always been there, juust never hear it with my sounds on. <br><br>
Played with stance a wee bit but not a lot. Just making sure feet are pointing out slightly and continuing on in direction knees are pointing. -
<p>hmm is it just a noise or can you 'feel' something going awry at that part of the squat? guess it must be the former or you'd have noticed it even when working with sounds on?</p>
<p> </p>
<p>Have you hassled your PT about it? maybe get him to eyeball your form just in case. If it isn't hurting it might not be anything to worry about</p> -
<p>Yeah dont really feel it at all mate.</p>
<p> </p>
<p>Haven't caught up with Bobby for a couple weeks actually but did a yarn with the other PT about it last week and she gave me a few tips etc and exercises to do but usually I end up looking at her more than I listen.</p>
<p> </p>
<p>As a reminder she is the brunette in --> <a data-ipb='nomediaparse' href='https://www.facebook.com/photo.php?v=546514568769484'>https://www.facebook.com/photo.php?v=546514568769484</a></p>
<p> </p>
<p> </p>
<p> </p> -
<p>ha ha I was going to troll you about her too (thanks for the link he he)</p>
<p> </p>
<p>Dang, if it isn't hurting and your form is ok then go hard!</p> -
<p>Haha troll away.....she's an interesting one alright. Seems to be doing alot of promo work at the moment. Random posters popping up at the gym etc.</p>
<p> </p>
<p>Should mention that I got some of the whey she promotes last week (NarLabs) and hell it is bloody good stuff. Low carb and fat (about 2.5g of each per serving) and its dam nice. Tastes like chocolate zap with water. $99 for the 5lb tub though so a bit more than I like to pay but can see myself using alot more of it.</p> -
<p>Cardio and abs this am.</p>
<p> </p>
<p>Started with 40mins on cross trainer doing hills at a decent pace. Massive sweat.</p>
<p> </p>
<p>Then abs - 3 sets of 15 each of weighted decline crunches (10 then 15kg), weighted side bends (15kg), weighted decline twists (10kg). Don't do the weighted side bends often as don't want a super thick waste but like to include them occasionally. Finished with 2 sets of 10 (each side) russian twists using the swiss ball.</p>
<p> </p>
<p>Low carb day ahead. Ho hum.</p> -
<p>Warmup was 5mins cycle and then leg extensions to get quads firing - 12 reps x 48kg per side and then 12 reps more left and right at 42kg and 36kg</p>
<p> </p>
<p>Leg press - 10x200kg, 10x240, 10x240</p>
<p>Incline DB press - 10x25kg per side, 10x30, 10x30</p>
<p>DB pullovers - 12x20kg</p>
<p>CG pulldowns - 12x60kg, 10x66</p>
<p>Upright row - 12x44kg, 12x50</p>
<p>Standing calf raises - 12x140kg, 12x170, 12x170</p>
<p>Rear delt flies (machine) - 12x42kg, 12x42</p>
<p>Incline DB curls - 12x15kg per side, 10x17.5, 10x17.5</p>
<p>Tricep pushdowns - 12x50kg, 12x56, 10x62</p>
<p>(working sets only)</p> -
<p>Cardio and abs etc today.</p>
<p> </p>
<p>Started with 15mins on the spin bike before PT turned up and started doing body fat measures etc for those keen to check in. Weight pretty much the same and body fat down another 0.2% so all good.</p>
<p>Did 20mins HIIT on the cross trainer after that and then stretching and foam roller on the legs and glutes.</p>
<p> </p>
<p>Finished with some abs - 4 sets of hanging leg raises and 2 sets each of cable chops low to high and high to low for both sides. Bit avg abs effort really today.</p> -
<p>Pic for Paekaks below</p>
<p><img src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash4/1452253_10152407985927178_1509219988_n.jpg" alt="1452253_10152407985927178_1509219988_n.j"></p>
<p> </p>
<p>Yes that is my PT and my gym. Dem glutes!!</p> -
<p>Jaysus! I'm pretty sure she lifts!</p>
<p> </p>
<p>There are some cuties at our gym but very few would give Jade a run for her money.</p> -
<p>Pretty good workout this morning. Started with 1000m row.</p>
<p> </p>
<p>Arnie press - 10x20kg per side, 10x20, 10x20</p>
<p>Lat pulldowns - 12x60kg, 10x66, 10x66</p>
<p>Front squats - 8x50kg, 6x60, 6x60, 15xbar</p>
<p>BB row - 10x50kg, 10x60, 10x60</p>
<p>Weighted dips (+26kg) - 10reps, 10, 10</p>
<p>Machine flies - 15x66kg, 15x66</p>
<p>DB front raises - 10x10kg per side, 10x10</p>
<p>Face pulls - 15x32kg, 12x38</p>
<p>EZ bar curls superset with skullcrushers - 12x27kg (of each), 12x27, 10x32</p>
<p> </p>
<p>Refeed today so allowed to up the intake big time. Already had a can of pineapple on top of my morning proats. Was awesome.</p> -
<p>How did the knee feel after the fronts? all good?</p>
