JK vs BigRed
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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> -
<p>Bit of everything this morning.<br>
</p>
<p>Started with 20mins on spin bike and gave it heaps. Pull the odd wheelie or two. Was pretty loose.</p>
<p>Then a little circuit I made up of 12 chinups, 50 box step-up to high knees, 15 renegade rows (7.5kg DB each side) and 20 bodyweight squats. Did it 5 times through with no rest - in fact the rest part if really the stepups as easiest part of it.</p>
<p>Finished with some abs work which was a circuit of bosu ball crunches (20), leg drops (15) and a 1min plank. Did 3 times through.</p> -
<p>Friday friday friday!</p>
<p>Started with a weigh in 76.5 and 13.5% BF.....fugg it's gone up. Blaming that xmas eating.</p>
<p> </p>
<p>HS Bench press - 10x30kg per side, 10x40, 10x40</p>
<p>Deadlifts - 10x80kg, 6x120, 5x140, 3x160, 2x180, 8x120</p>
<p>Seated DB OHP - 12x17.5kg per side, 12x20, 10x22.5 superset with sets of 12x7.5kg seated lateral delt raises</p>
<p>Lat pull downs - 12x60kg, 10x66, 10x66</p>
<p>Skullcrushers - 12x27kg, 10x32, 10x32</p>
<p>EZ bar curls (wide grip) 10x37kg, 10x37</p>
<p>Tricep PD's - 12x56kg, 12x62</p>
<p>EZ bar curls (narrow) 12x27, 12x27</p>
<p>Cable chops - 12x20kg, 10x26, 10x26 (both sides)</p>
<p> </p>
<p>Gonna be some boozing tonight as taking a few clients to breakers game (usual courtside seats) and entertaining before and after with drinks/dinner etc. No training planned for tomorrow luckily!!</p> -
<p>Gotta let your hair down every now and again! enjoy!</p>
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<p>No train all weekend but had a really good workout this morning. Just felt good. Warmup was 1000m row.</p>
<p> </p>
<p>BB bench press - 10x60kg, 8x70, 8x80</p>
<p>Decline DB flies - 12x12.5kg per side, 12x12.5</p>
<p>Weighted chins (+22kg) - 5reps, 5reps then negatives for 5 reps, and 5 reps</p>
<p>HS OHP - 12x25kg per side, 12x30, 10x32.5 superset with front plate raises 10x15kg</p>
<p>Seated row - 12x60kg, 10x66, 10x72</p>
<p>OH tricep ext - 12x44kg, 10x50, 10x50</p>
<p>Cable curls 12x44kg, 10x50, 10x56 superset with dips for 15, 20 and 20 reps.</p>
<p>(working sets only)</p>
