JK vs BigRed
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<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>
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<p>I think an hour of power is what you need bro. DL's for an solid hour will see you right ha ha</p>
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Not quite an hour of power but was a good short session.<br><br>
No real warm up, just straight in to it with a few stretches between the initial sets.<br><br>
Pull-ups 3 sets 10 wide grip then two sets of 10 with narrow grip and palms facing<br>
Deadlifts - 8x60kg, 6x100, 5x140, 4x160, 4x160, 1x180, 1x180, 3x160, 5x140, 10x100.<br>
Hamstring curls - 15x42kg, 12x48<br>
EZ bar curls (wide grip) superset with dips - 10x30kg/15 dips, 8x40/12dips, 8x40/12dips<br>
EZ bar curls (narrow grip) superset with tricep pushdowns 10x30kg/12x56kg, 10x30/12x62 -
<p>Another week of full body. May change to push / pull / legs / push / pull next week but need to ensure I can still get a bit of cardio in to help with the lean up.</p>
<p> </p>
<p>Today's workout started a bit early as didnt go back to bed after the AB's. 1000m row to warmup.</p>
<p> </p>
<p>HS Bench press- 10x35kg per side, 10x40, 8x45</p>
<p>Decline DB flies - 12x12/5kg per side, 12x12.5</p>
<p>Front squats - 10x50kg ,10x50, 8x60</p>
<p>T-bar rows - 10x50kg, 10x55</p>
<p>Lat pulldowns - 12x54kg, 10x60</p>
<p>Arnie DB press - 10x20kg per side, 10x20</p>
<p>Lat raises (cable) - 12x11kg per side, 12x11</p>
<p>Skullcrushers - 12x27kg, 12x27, 12x27</p>
<p>Hammer curls - 12x15kg per side, 12x15</p>
<p>(working sets only)</p>
