JK vs BigRed
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<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> -
<p>Getting through a lot of work there mate - how long does it take to finish a workout like that (inc warm up etc).</p>
<p> </p>
<p>Do you feel like you're in a holding pattern with your lifts, presumably its harder to increase weight too much when you are hitting the full body each workout?</p> -
<p>Yeah not shifting as much weight or making much progress in adding to the weight lifted but it seems to be working for me. The way I see it is that I'm a bit lighter so keeping my weights up is a decent enough starting point.</p>
<p> </p>
<p>Most mornings my workout takes about 55mins to get through including a quick warmup like a row. I don't muck around too much in the gym. Have the odd chat and laugh but mainly there to lift. Doing full body with only 3-4 working sets per body part means you dont need much rest time and if I structure it push then pull then push again etc I move through it all pretty quickly.</p>
<p> </p>
<p>I do miss those dedicated body part sessions though. Really enjoyed doing a decent amount of low rep sets of deads on saturday.</p> -
<p>No legs training today as have 5km run tonight for corporate event. So just did usual full body workout but without legs and added an extra set here and there.</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p>Pullups - 10, 10, 10</p>
<p>Incline DB Press - 10x20kg per side, 10x25, 10x30, 10x30</p>
<p>Seated row - 12x54kg, 12x60, 10x60</p>
<p>Machine flies - 12x66kg, 12x66</p>
<p>Upright rows - 12x44kg, 10x50, 10x56</p>
<p>OH DB extensions - 12x20kg, 10x25, 10x25</p>
<p>Front delt raises (plate) - 15x10kg, 12x15, 12x15</p>
<p>Tricep pushdows (V bar) - 12x50kg, 12x56, 12x56</p>
<p>Cable curls - 12x44kg, 10x50, 10x50</p> -
Just liked that pic I posted above. Feel weird liking own post but dem glutes.....<br><br>
Did my run tonight and dam my knees are no good now for running. Right one sore most the way thru. Anyway had a great start in lead bunch for first 1500m or so but slipped back thru the race and ended up running the 5km in 22min10. Had two stops for stretches but wasn't helping at all so just soldiered on as there was no way I was not gonna finish.<br><br>
Gonna cycle tomorrow and stretch and roll out. Should be fun. -
<p>Cycle was good and just what I needed. 30mins of varied pace to free up the legs and then stretching and foam roller fun.</p>
<p> </p>
<p>Abs work was cable chops 3 sets each of left to right and right to left and high to low / low to high then quick circuit of bosu ball crunches, ab wheel and leg drops for 15 reps of each and 3 times through.</p> -
<p>Good workout this morning. Always like them friday workouts. Didnt do legs again this morning. Still sore from the run. Will probably do them tomorrow.</p>
<p> </p>
<p>Started with 1000m row and then did a quick weigh in. 76.0kg on the dot and 13.1% body fat which is coming down nicely. Workout was as follows:</p>
<p>Chinups - 10reps, 10reps</p>
<p>HS OHP - 12x25kg per side, 10x30, 10x30, 10x30</p>
<p>Shrugs - 12x70kg per side, 12x70, 12x70</p>
<p>Weighted dips (+32kg) - 10 reps, 10, 8</p>
<p>Close grip pull downs - 12x60kg, 10x66, 10x66</p>
<p>Face pulls - 10x44kg, 10x44</p>
<p>Close grip bench - 10x60kg superset with OH cable extensions 10x44kg - X 2 supersets</p>
<p>BB curls - 12x30kg superset with tricep kickbacks - 10x10kg per side - X 3 supersets</p>
<p>(working sets only)</p>
