JK vs BigRed
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<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>
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No gym session today as son had a trikathon this morning then daughter number 1 had 2 ballet shows so pretty limited time but i did manage a short 5km run at a reasonable pace despite it being pretty dam warm out.<br><br>
First run I've done since June other then jogging to my stairs and i will need to do a few more over next week or so as I have to represent at a corporate challenge on the 28th. Keen to put in a decent effort there. -
<p>Legs pulled up well after sat arvos run. Walked about 7k for golf yesterday morning too which probably would have helped abit.</p>
<p> </p>
<p>Funny week as away for work thurs/friday so will need to try find time to training in wellington. Today's workout started with 500m row then:</p>
<p> </p>
<p>DB bench press - 10x25kg per side, 8x32.5, 8x32.5</p>
<p>Cable crossovers - 12x20kg per side, 12x20</p>
<p>Leg extensions - 12x54kg, 12x60kg, 12x60kg</p>
<p>Rackpulls - 10x140kg, 10x160 ,10x160</p>
<p>Lunges - 50 reps</p>
<p>CG pulldowns - 12x54kg, 10x60</p>
<p>HS OHP - 12x25kg per side, 10x30, 10x30</p>
<p>Rear delt flies (machine) - 15x36kg, 12x42</p>
<p>Tricep pushdowns - 15x56kg, 12x62kg</p>
<p>BB curls (21s) - 3 sets of 21x20kg</p>
<p>(working sets only)</p> -
<p>That is good news - it's cool when the niggles seem to go away without needing too much attention. The run, golf and walking would have been a good test for it.</p>
<p> </p>
<p>Dumb question, 'working sets only' does that mean you aren't listing your warm up stuff? </p> -
<p>Lookin for more results so upping the cardio a wee bit and dropping the carbs back on the low carb days.</p>
<p> </p>
<p>40mins on the cross trainer this morning and then stretches and foam roller.</p>
<p> </p>
<p>Abs to finish which was a circuit of medicine ball crunches, medicine ball twists, bosu ball crunches and leg drops. 20reps of each and 3 times through.</p> -
<p>Less carbs!! Bro you are going to disappear! </p>
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<p>Pretty good workout this morning despite bugger all sleep. Started with 5mins on bike and then some stretching and a quick foam roll.</p>
<p> </p>
<p>Squats - 10x60kg, 10x80, 8x100, 10x60</p>
<p>Incline BB press - 10x50k, 10x60, 10x60 with last two sets superset with upright rows - 12x44kg, 12x50</p>
<p>Pullups - 10, 10, 8</p>
<p>Dips - 10 (unweighted), then +22kg for reps of 10 and 8.</p>
<p>Chins (with 22kg added) and did 4 reps, 4 reps and then 10reps no weight added</p>
<p>Shrugs - 15x50kg per side, 12x60, 12x60 with last 2 sets superset with front plate raises - 12x15kg, 12x15</p>
<p>Seated calf press - 15x240kg, 12x280, 12x280</p>
<p>Incline DB curls - 12x17.5kg per side, 12x17.5kg per side</p>
<p>Tricep overhead cable extensions - 12x44kg, 12x44</p>
<p>(working sets only)</p> -
<p>Hit hotel gym this morning....hotel gym of woe. Was pretty avg.</p>
<p> </p>
<p>Did 30mins on a spin bike to start.</p>
<p> </p>
<p>Then used the only kettlebell they had (18kg) to do a circuit clean and press, swings, goblet squats and rows plus press ups. Did like 20 of each three times through.</p>
<p> </p>
<p>Then used 25kg weight bag and did step ups on to a box for a couple of songs.</p>
<p>
Then had a swim in over chlorinated pool.</p>
<p> </p>
<p>Not alot of gains were had that day.</p> -
<p>I hope you pissed in their pool!! ha ha take that under-resourced gym, billed as 'full of the latest equipment' on their website I bet!!</p>
