JK vs BigRed

JK

No train yesterday but had bit on an upper body session today. Warmed up with pullups and pressups - 3 sets of 10 reps each.
Main part of workout was: Hammerstrength chest press (4 sets), 1 arm BB rows (3 sets), DB arnie press (4sets) superset with shrugs (4 sets), close grip pull downs (3 sets), T-bar pullovers (2 sets) and then an assault on arms to finish which was 3 sets each of EZ bar bicep curls superset with OH cable extensions and then cable curls (using a rope) superset dips to failure (managed 22, 19 and 15).

Will have the weekend off and then get in to things proper next week when I return to work. Initial plan is as follows:
 
Monday = Upper body (strength - 5x5)
Tuesday = Legs (gradually ramping things up and seeing how the knee goes)
Wednesday = Cardio + stretching (as follow up to leg day) + abs
Thurs = Push (chest, triceps, shoulders)
Friday = Pull (back, biceps, traps)
Sat = Cardio + abs (and hopefully more legs depending on how things go)

JK

Light run this morning down along the beach, then big of a swim and run home. Hardly a workout but logged anyway.

JK

First day back at work so back on the 540am starts and the early morning training. First day of new programme today and Mondays are my strength days - 5x5 style.

Warmup - 1000m row.
Workout - BB bench press (70kg x 5,5,5,5,5), T-bar rows (50kg x 5, 5, 5, 5, 6), BB OHP (35kg x 5, 5, 5, 5, 7), Weighted chins (+16kg x 5, 5, 5, 5, 4), Weighted dips (+16kg x 5, 5, 5, 5, 8), EZ bar curls (37kg x 5, 5, 5, 5, 7)
 
Weights weren't super heavy this morning. Had to start a bit lighter today given I hadn't done anything like this for a while and needed to ensure I get all 5 sets of 5 reps in. Squeezed out a few extra reps on the final set where possible. Will aim to add weight to the bar each week as long as I'm completing the 5x5.

Paekakboyz

It all counts bro!! big changes in that selfie too, looking pretty cut! right that's enough man-love for 2014!!

JK

Thanks mate.
 
Struggling with the eating at the moment. Not even hungry but having to shovel in rice and chicken etc.
 
I'm still carb cycling as it appears to work well for me but have updated my calorie intake a fair bit. Feels like i'm forever eating.

JK

Light legs training this morning. Started with a decent warmup of 15mins on the spin bike. Then spent another 10mins doing stretching and work with the foam roller.
 
Workout (if you can call it that) was: Leg press (15x40kg, 15x80kg, 15x120kg, 15x120, 15x120, 15x120), Leg extensions (12 per side x36kg, 12x42, 12x42), Standing calf raises (15x130kg, 15x150, 15x150, 15x150)
Then a quick stretch and another 5mins on the bike to finish off. All felt pretty good so should be good to up the weights next time.

JK

Been doing a bit of a reading on training and nutrition for ectomorphs or as in my case the "skinny fat" type which is what I have always had been. You know the ones, reasonably tall or lanky, skinny arms and legs but bit of a belly. Worst of the lot genetically they reckon when it comes to bodybuilding (oh well) but good to to read comprehensive training tips from others who are like that and what worked for them and what didn't. Some pretty interesting stuff and sooo much that rings true with me.
 
Long and short of it is that traditional bulk and cut strategys don't really work. We appear to be super sensitive to caloric surpluses and turning them in to fat rather than muscle. Need to do a long slow lean bulk using a small caloric surplus which is what I was moving to anyway and also keep up my carb cycling. Fats and protein most important - carbs not so much. Training performance is key and consistent training progressive overload will bring results. Avoid training to failure and hammering the CNS (ours is shit apparently) but ensure consistently hit each muscle a couple of times a week. No need for lots of fancy supersets etc. Focus on compounds etc but varied reps ranges.
 
So alot of what I kinda suspected anyway and had implemented over the last year from working out what works and what doesn't for me.

JK

So this morning instead of cardio I did some more upper body but not 5x5 as per monday. Will prob do more legs tomorrow and repeat 5x5 Friday.
 
Warmup was 1000m row and then workout was Pullups (3x10reps), Incline DB bench (10x25kg/side, 10x27.5, 10x27.5), 1 arm DB rows (12x27.5kg/side, 10x32.5, 10x32.5), HS Flat Press (12x35kg/side, 12x35, 12x35), Seated row (12x54kg, 12x54), Lat raises (12x11kg per side, 12x11), Skullcrushers (12x27kg, 12x32, 12x32), EZ bar curls (12x27kg, 12x32, 12x32), Tricep pushdowns (15x54kg, 15x54).

Paekakboyz

That is really interesting. How do you balance progressive overload with avoiding training to failure? is it talking about overload over the course of a weeks training, or within a training session? 
 
I really like the process of working out what sort of training style gets the best results. The variation helps with motivation and I reckon it's good to workout in different ways. 
 
What sites were you checking out mate? could you post some links?

JK

Saved a few on the ipad last night so will share those when I am at home. But there are some really useful youtube vids too. Listening to a few now on insulin insensitivity and the need to focus on the complex carbs.
 
In regards to the progressive overload - it's all about continuing to either up the weight lifted or the volume and doing it over time. So as simple as adding 0.5kg to the bar or an extra rep to an exercise from one workout to the next. I think that is why programmes like starting strength or 5/3/1 worked well for me as it forced me to continue to add weight to the bar

Paekakboyz

Choice, thanks bro.
 
Funny when you learn more and suddenly understand why a particular training approach got you really good gains. Speaking of gains... did you catch one of the more recent Bro Science vids!! fucking gold

JK

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="410531" data-time="1389733458">
 
What sites were you checking out mate? could you post some links?</blockquote>
 
A couple of the ectomorph pages I was reading <a data-ipb='nomediaparse' class="bbc_url" href='http://www.aworkoutroutine.com/ectomorph-hardgainer/'>http://www.aworkoutroutine.com/ectomorph-hardgainer/</a> <a data-ipb='nomediaparse' class="bbc_url" href='http://www.t-nation.com/free_online_article/most_recent/11_training_tips_for_the_skinny_fat_ectomorph'>http://www.t-nation.com/free_online_article/most_recent/11_training_tips_for_the_skinny_fat_ectomorph</a>

JK

Woe is me. Did a quick check in this morning and dropped more weight and body fat despite upping the calorie intake! Well trying to up my calorie intake. Proving a bit difficult to get all the food in there to hit them. Combination of not being hungry and eating pretty clean food which is not overly calorie dense. Anyway, bodyfat down to 12.5%. My lowest.
 
Today's workout was 20mins low resistance cycle, stretching and foam roller work and then more light legs work - Leg press (12x80kg, 12x80, 12x120, 12x120, 12x160, 12x16), hamstring curls (12x36kg, 12x36, 12x36), standing calf raises (12x130kg, 15x130, 12x150, 12x150, 12x150). 5 more easy minutes on cycle to finish.
 
Right, off to EAT

JK

Decent workout today. Very similar to mondays but rather than 5x5 I went for 4 to 5 sets of 5-8reps to keep things varied. Same exercises though.

Warmup was 1000m row then BB OHP (30kg x 8, 8, 8, 8, 8), T-bar rows (50kg x 8, 8, 8, 8 and then 40kg x15), BB bench press (65kg x 8, 8, 8, 8 and then 40kg x 15), Weighted chins (+16kg x 5, 5, 5 and then 10 rep unweighted), Weighted dips (+16kg x 10, 10, 10 and then 10 reps unweighted), EZ bar curls (37kg x 8, 8, 8)
 
Big eat day today.

JK

Two excellent days of recovery in the weekend. Lots of time in the sun and swimming. Awesome. Eats were ok but not great - had a couple of BBQs on etc and a fair few low carb beers but nothing that's gonna really set me back.
 
Today's session was another 5x5 upper body session. Usual 1000m row to warm up and then BB bench press (70kg x 5,5,5,5,5), T-bar rows (55kg x 5, 5, 5, 5, 5), BB OHP (37.5kg x 5, 5, 5, 5, 7), Weighted chins (+16kg x 5, 5, 5, 4, 4), Weighted dips (+22kg x 5, 5, 5, 5, 5), EZ bar curls (37kg x 5, 5, 5)
 
So upped weights on a couple of lifts this morning. Kept BB bench the same but shortened the rest periods between sets as took me too long last week. Struggled with the weighted chins today.

JK

Legs this morning. Slowly increasing the weights and volume and feeling great so far.
 
Warmup was 15moins on the bike and then 5mins stretching and rolling and then 50 step ups on to a box with high knee raises.
Workout was Leg press (12x80kg, 12x80, 12x120, 12x160, 10x200, 10x200, 10x200), Front squats (just the bar x 12, 12, 12), Leg extensions (12x42kg, 12, 12x48, 12x48), Standing calf raises (15x130kg, 12x150, 12x150, 12x150)
 
Had another 5mins on the cycle to warm down plus also bit of stretching.

JK

Upper body today. Started with 1000m row and then did max pullups - got 14 with strict form and then did 3 more but the form was a bit ropey. Not too bad.
 
Workout was: Lat pull downs (12x54k, 12x54, 10x60), Incline BB press (12x50kg, 10x60, 10x60), Decline flies (12x12.5kg/side, 12x12.5), Upright rows (12x38kg, 12x44, 12x44), Hyperextensions (15, 15), HS OHP (12x25kg/side, 12x30, 12x32.5 - smashed these today), Front plate raises (12x10kg, 12x15, 12x15), Tricep V-bar pushdowns (12x56kg, 12x62, 12x62), Hammer curls using fatgrips (12x12.5kg per side x 3 sets) superset with Tricep kickbacks (12x7.5kg each side x 3 sets).
 
So these fatgrips..... Picked up a set the other day and first time I've used them. Holy hell they change things up. Killed my forearms this morning with just 3 sets and biceps still felt like they got hit as hard as ever despite going light weight. Will be using them occasionally on other lifts too.
 
Legs and glutes pretty sore from yesterday. Hurt to sit on the rower today. Will pop in for some cardio and stretching on the way home today if all goes well.

JK

And I did. Popped in this arvo and did 30 mins on the spin bike then 10mins of stretching and foam roller before another 10min on the bike to finish.

JK

Bit of legs and abs this morning. Started with 10mins on the bike and stretching
 
Workout was: Front squats (4 sets of 15 x just the bar), Leg press (12x120, 12x120, 12x160, 10x200, 10x200, 10x200, 20x80), Hamstring curls (12x36kg, 12x42, 10x42, 12x36), Standing calf raises (12x130kg, 12x130, 12x150, 12x150) and then abs which were 3 sets of 12 of hanging leg raises and weighted cable crunches (these felt awesome on the abs). Finished with another 10mins on the bike.

JK

Good upper body session this morning. Really enjoying my lifting at the moment. Picked up some more BCAA (Infinite Force BCAA) which is great to sip through my workout and keep me going strong despite not eating before I train.
 
Started with a 1000m row and then the workout was BB OHP (10x30kg, 8x35, 8x35, 7x35, 10x30), T-bar rows (8x50, 8x50, 8x50, 8x50 dropset --> 6x40 --> 6x30), BB Bench (10x60kg, 10x60, 10x60 dropset 15x40), Cable curls (20x30kg, 20x30kg to get some blood in the biceps), EZ bar curls (6x37kg, 8x37, 6x37), Dips (+18kg - 12, 12, 10 reps), then chins (10, 10, 10 reps) superset with unweighted dips (12, 12, 15 reps).

The Silver Fern

JK vs BigRed