JK vs BigRed
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<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> -
Update pic since I havent posted one for a while now<br><br><br><a data-ipb='nomediaparse' class="bbc_url" href='http://www.iforce.co.nz/View.aspx?i=c3gzrdle.k5f.jpg'><img src="http://iforce.co.nz/i/c3gzrdle.k5f.jpg" alt="c3gzrdle.k5f.jpg"></a><br><br>
Poor quality but will get something a lot better before Xmas -
<p>Looking pretty trim bro! Can't be much more to cut before the full 6 pack shows up.</p>
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Yeah can't be too far away. Shoulders and arms etc show reasonable definition but abs always last to come (well so i hear). will keep at it til xmas and then that will be me for summer as I don't want to get too light or small chasing abs. <br><br>
Did 30mins on cross trainer today and then abs - weighted crunches, medicine ball twists, rocky sit-ups, mountain climbers and planks -
<p>Such a busy weekend. Didn't have time to think of something else to do for next 3 weeks. Oh well. Full body again this morning. Felt flat as though - think a bit dehydrated from yesterday.</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p>DB Bench - 10x30, 8x35, 8x35</p>
<p>Incline DB flies - 12x15kg per side, 12x15</p>
<p>Leg extensions - 12x54kg, 12x60 superset with lunges - 25 per side</p>
<p>Lat pulldowns - 12x54kg, 12x50</p>
<p>1 arm DB row - 10x35kg, 10x35</p>
<p>Seated DB press - 12x20kg, 12x20, 10x22.5</p>
<p>Rear delt flies (machine) - 15x36kg, 12x42</p>
<p>Hammer curls - 12x17.5kg per side, 12x17.5</p>
<p>Tricep pushdowns (rope) 15x44kg, 12x50</p>
<p>(working sets only)</p> -
<p>Did a circuit today - Using short 10kg barbell with 10kg bumper plate on each end. Did 45 seconds each of clean and press, rows, front squat, deadlift and then pressups. Hadnt done this for a while and 4 times through stuff me good. 2mins rest between circuits</p>
<p> </p>
<p>Finished with abs - weighted crunches, weighted side bends, hanging leg raises.</p> -
<p>So......my right knee......it's no good. Tried to squat this morning nothing but bad times. Gonna take things very easy on legs for the rest of the year. Maybe even go see someone about it.</p>
<p> </p>
<p>Started with 5min ride then stretches and step-ups on to a bench. Felt good enough.</p>
<p>Squats - 10xbar, 10x60kg (bit sore), 6x90 (sore all the way through), 8x60kg.</p>
<p>Incline BB press - 10x60kg, 10x60, 10x65</p>
<p>Upright rows - 12x50kg, 12x54</p>
<p>DB Pullovers - 12x20kg, 12x22.5</p>
<p>Chins (+22kg) - 6reps, 5, 5 then 10 unweighted</p>
<p>Standing calf raises - 15x150kg, 12x170, 15x170</p>
<p>Side and front delt raises (cable) 12x11kg left and right, 2 sets of each for each</p>
<p>Skullcrushers -12x27kg, 10x32, 12x32</p>
<p>EZ bar curls - 12x27kg, 12x32, 10x32.</p> -
<p>definitely go and see someone bro - even if they just tell you to rest it. If (worst case) you needed treatment then best to get it on record asap - ACC can be a pain to deal with!</p>
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<p>Cardio and abs today. 30mins on cross trainer and then stretching and foam roller for legs.</p>
<p> </p>
<p>Abs work was bosu ball crunches, cable chops (3 sets of 12 per side), decline medicine ball twists (3sets of 12 per side), decline cross over crunches (3 sets of 12 per side) and reverse crunches (2 sets of 15)</p> -
<p>just a thought, based on my recent conversion to flats rather than runners for squats/deads etc. Are you squatting in your runners? Do you get the same pain if you are squatting barefoot? maybe that is worth a try? I was getting twisting through my ankles and knees due to the heel compressing. </p>
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Big curry night with the lads last night. Fair to say that a beer, port and vindaloo hangover ain't the best for lifting. But anyway I was there. Warmup was a 500m row. Felt bad.<br><br>
Deadlifts - 6x70kg, 6x70, 5x110, 5x140, 5x160, 5x160, 5x160<br>
HS OHP - 12x25kg per side, 12x30, 10x32.5<br>
Hyper extension - 3sets of 15<br>
Face pulls - 12x38kg, 12x44<br>
HS bench press - 12x35kg per side, 10x40<br>
Shrugs - 12x70kg per side, 12x80<br>
Pull-ups superset with dips - 10/15, 10/15, 8,15<br>
Cable curls 12x50kg, 10x56, 10x56<br>
OH tricep extensions (rope) - 12x38kg, 12x44, 10x44 -
<p>Weekend off with no real exercise at all. Back in to it today with you guessed it....full body sans legs so upper body</p>
<p> </p>
<p>DB Bench - 10x27.5kg per side, 8x32.5, 6x35</p>
<p>Machine flies - 12x60kg, 12x60</p>
<p>CG pulldowns - 12x54kg, 10x60, 10x66</p>
<p>Seated OHP (Smith) - 12x30kg, 10x40, 10x40</p>
<p>Front plate raises - 15x10kg X 3 sets</p>
<p>Seated row - 12x54kg, 10x60, 10x66</p>
<p>CG BB bench - 12x60kg, 10x65, 8x65</p>
<p>Incline DB curls - 10x17.5kg X 2</p>
<p>Tricep kickbacks - 10x10kg per side X 2</p>
<p> </p>
<p>Didnt track eats last week but felt about right apart from yesterday which was rubbish due to one of our kids birthday. Will start it up again this week.</p> -
<p>Any progress with the knee? did you get it checked out?</p>
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<p>Had a chat to a the physio at the gym about it and he told me some stuff to consider and do etc.</p>
<p> </p>
<p>Gonna take it easy through xmas and mainly cycle for cardio for now plus keep working the foam roller hard. He said I really need to warm it up and get in to working in over with the hardest roller I can handle. Will see him tomorrow when I do it.</p> -
<p>30mins on the spin bike this morning but struggled to get a decent sweat on. Lots of stretching and foam roller work around knees. Got the harder roller out. Some pain but generally pretty good.</p>
<p> </p>
<p>10mins blast on abs being 20 reps each of medicine ball crunches, medicine ball twists, mountain climbers and lying leg drops - 3 times through no rest.</p> -
<p>Reasonable workout this morning. Quite nice being able to add in an extra set here and there due to not really training legs.</p>
<p> </p>
<p>Warmup - 500m row</p>
<p>Pullups - 10,12, 10 reps</p>
<p>HS Incline press - 12x30kg per side, 10x35, 10x35</p>
<p>T-bar rows - 10x40kg, 10x50, 10x55 drop set to 10x40</p>
<p>Weighted dips (+22kg) - 12, 12, 10 reps</p>
<p>Upright rows - 12x44kg, 10x50kg, 10x56kg</p>
<p>Standing calf raises - 15x150kg X 4 sets</p>
<p>OH tricep extensions - 12x38kg, 10x44</p>
<p>BB bicep curls - 12x30kg X 3 sets</p>
<p>Tricep push-downs - 15x50kg, 15x56</p>
<p>(working sets only)</p>
