JK vs BigRed

JK

No training yesterday but a couple of hours hiking to and from fishing with a heavy pack full on bait and burley and then snapper - now have a great supply a lean protein for the first part of the week.
 
Another week now underway with heavy monday 5x5. Changes this week are limited with only a substitute in of DB vs BB for OHP but this creates an issue as I need to jump up in 2.5kg increments per DB rather than per BB so may struggle to progress as I would like. Will see how things go. Upped weights in other areas but for dips I use a kettlebell as my extra weight and 28kg is as heavy as they go. May have to go to 2 x 15kg plates but for today I just added reps.
 
Warmup - 500m row and then pushups on the smith machine starting at lowest setitng and doing 8 reps and then moving up each setting for another 8 reps until almost vertical. Great little warmup
Workout - Incline BB bench (65kg x 5, 5, 5, 5, 5), 1 arm DB rows (37.5kg x 5, 5, 5, 5, 5), DB OHP (22.5kg/side x 5, 5, 5, 5, 5), Chins (12 unweighted, 6x16kg, 5x16kg, 10 unweighted), Dips (+28kg x 8, 6, 6, 5), EZ bar curls (37kg x 6, 6, 6, 6).
 
 
Last weeks eats were pretty good but I'm consistently falling a bit short of my calorie targets - averaged about 2400/day over the week. As anyone who has read this log probably has noticed I'm pretty OCD so I log it all. I even graph it lol as per below so can see the effect of calorie cycling. NB - I did eat on the weekend but generally I don't bother logging anything or counting too strictly.
 
[url=http://www.iforce.co.nz/View.aspx?i=itfuv4b3.msg.jpg]<img src="http://iforce.co.nz/i/itfuv4b3.msg.jpg" alt="itfuv4b3.msg.jpg">[/url] 

Btw - Blue is target total cals. Red is actual cal. Gonna up the calories a bit more this week. Prob another 50 to 100 each day.

JK

Had a hectic morning so a bit late on the daily update but a cracking legs workout this morning. Prob best legs session I've had this year. Weights are on the up. Been using VPX Shotgun preworkout at the moment. Picked it up last week $29 for 28serves and its pretty decent. 1.5scoops this am for legs.
 
Warmup was 10mins cycling and then stretching and foam roller.
Workout was: leg extensions (50x24kg per side, 30x30kg, 20x36 - still a warmup really but gets quads full of blood ahead of squats), squats (10x50kg, 10x50, 10x80, 8x90, 6x100, 6x100, 12x50), leg press (12x160kg, 10x200, 10x200, 10x200, 20x80), leg extensions (10x54kg/side, 10x60kg/side), standing calf raises (20x130kg, 15x150, 12x160, 12x160).
Another 5mins on the bike and stretching to finish.
 
All felt pretty dam good. Squats much better with slightly wider stance. Leg press then with feet high up on the plate and narrower stance. Seems to work well for me.
 
Eats - yesterday again under targets grrr. 251g carbs, 214g protein and 68g fats for 2,472cals vs target of 2700.

JK

Hmmmm no DOMS in the legs at all from yesterdays session. Very surprising. It may be due to my intra workout BCAAs which has gluatamine in it as I feel like I am recovering very well at the moment. I do appear tho to have a bit of elbow tendonitis flaring up again. Felt it a bit after Mondays session and again post this morning. Bugger!
 
Todays workout was upper body and 10-15 rep range. Warmup was kettle bell clean and press and kettle bell squats and then pushups. Did 15 reps of each 3 times through.
Workout was: Lat pulldowns (12x48kg, 12x54, 10x60), HS Bench press (12x35kg/side, 10x37.5, 10x37.5), incline DB flies (12x12.5kg, 12x12.5), shrugs (12x55kg/side, 12x65, 12x65, 12x65), cable side raises (12x8kg per side) superset with cable front raises (12x8kg per side) x 2 supersets, hyperextensions (+10kg x 12, 12, 12, 12), tricep push downs and OH cable extensions (2sets of 20 of each at light weight), skull crushers (12x27kg, 12x27, 12x27, 12x27), dips (bodyweight x 15, 15, 12reps)
 
 
Eats yesterday were pretty much on target calorie wise (2,450cals) but macros a bit off as spilled over a bit on both carbs and fat (had a miss higgins cookie mmm) offset by being a bit short on the protein.

dK

What is DOMS?

Paekakboyz

Delayed Onset Muscle soreness.
 
Basically your muscles feeling smashed in the days after a workout.

JK

yeah or any muscle for that matter. I usually start to feel it 12hours later and then full effects within 24hrs. Then by 48hours fully recovered and able to train but so surprised i have nothing from Tuesday mornings legs session.
 
Might be time for a 10x10 of squats tomorrow.

Paekakboyz

Do it!! you won't regret it..... much
 
ha ha

JK

No regret as yet. Suspect it will be coming later tonight or tomorrow morning.
 
Today is my 2nd legs session of the week and I took on the challenge of 10x10 for squats.....and then some.
 
Warmup - 10mins on the spin bike then stetches and foam roller.
Squats - 10xbar to start and then 10 sets of 10 reps at 70kg. Fairly light I know but the importance here is correct form and short rests of 1min max between sets. I would basically have 45seconds from racking the back to sit, take in a few deep breaths and a sip of my BCAAs then re-rack. Managed it suprisingly easily but last 4 sets were pretty tough. Turned the last set in to a widowmaker by doing my 10 reps, then squeezing out 5 more reps and then resting with the bar on my back for a few seconds until I could do another rep. Managed to get to 20 reps all up on last set and then pretty much collapsed lol.
Finished the workout with 4 sets of lunges (15 reps per side) and 4 sets seated calf press at 220kg x 12reps.
 
Warmdown was 5mins ride and then roll and stretch. POKED!
 
 
Eats - yesterday was 2478cals so 120 under target. Looks like my carb cycling has been a bit out the window this week with all 3 days at about the same level. Gonna rejig the carb/calorie cycling a bit anyway now I think to ensure I can get these legs to grow.

JK

Wow.....hardly any DOMS, in fact just about nothing. What is going on?
 
Friday workout done and dusted.
 
Warmup was 1000m row.
 
Workout was Chins (unweighted x 12, 12, 12), Incline BB press (60kg x8 62.5x8, 62.5x8, 50x10), 1 arm DB rows (35kg/side x 8, 35x8, 30x10, 30x11), DB OHP (20kg/side x 8, 8, 8, 17.5x10), EZ bar curls (37kg x8, 8, 8, 8), Dips (+24kg x 10, 10, 10 + 15 unweighted), closer grip EZ bar curls (12x27kg x 3sets) each superset with tricep rope pushdowns (15x50kg x 3sets all up)
 
 
Eats - yesterday came in at 2545 cals and slightly light on both carbs and protein. Todays target is 2900 cals and is a higher carb day. Usually a pretty good day to eat!

JK

Daughter played up this morning and refused to go to ballet so no cardio. Bit of golf with my almost 5yr old son instead. 
Wondering if I need another training programme change up right now given lack of doms. Enjoying it tho and weights are going up so in two minds.

Wairau

Just once, for me, try four exercises, 15 minutes each one continuous to failure.......

JK

Could be a good challenge. 
Just need to work out the exercises and how to structure it so as not to destroy my 5 day run of training. Might be something for a Saturday session. 
Would probably be good to do for body weight exercises - push-up, pull-up, dips and something else pull maybe? Or perhaps lunges?

Wairau

yep, sounds like you've got it covered-push ups for chest and shoulders, pull ups for arms and back, dips for shoulders and chest, and 15+ minutes nonstop lunges for legs. 
TBH, that's a killer workout (even better is 20 minute sections for 80 minutes with 30 second breaks). If you can do that weekly, I doubt you could play golf let alone workout for a few days, but you'd have good gains. So, maybe best to just start with 10 minutes of each. 
edit.... I would do pushups last..

JK

10mins would fit better as I'm usually a bit time pressured training in the morning. Actual workout time is usually restricted from about 6am to 6.50am 
Will see how I can fit it in

JK

Ughhh took a horrible knock to the elbow yesterday when my youngest pulled over a small wall unit and I needed to stop it crushing her. Caught it right on my left elbow, yup the one with the tendonitis and it hit it bang on. Got that horrible sick feeling from in, similar to a kick in the nuts. Iced it for 30mins and compression bandage on it over night but hurt alot this morning during my workout. Made things pretty difficult to try and go heavy 5x5.
 
Warmup was 500m row and angled pressups using the smith machine as per usual
Workout was Incline BB bench (67.5kg x 5, 5, 5, 5, 5), 1 arm DB rows (40kg/per side x 5, 5, 5, 5, 5), DB OHP (struggled to get the 25kg DB up so kept it was 22.5kg/side and added reps 22.5kg/side x 6, 6, 6, 5, 5), Chins (+10kg x 6, 6, 6, 5, 5), Dips (+28kg x 6, 6, 6, 5, 5), EZ bar curls (37.5kg x 6, 6, 6, 27.5kg x 12, 12).
 
Eats - weekend was pretty good but didnt count. Calories notching up again this week.

Paekakboyz

ugh, life really does try and mess with your training aye!! It's right hassle. Good work on saving the youngest! lucky you workout!

JK

Yeah bit of a bugger but not too bad.
 
At worst it will be a legs and cardio week.

JK

Elbow still very sore - might just do cardio tomorrow. Wrist isnt great either - feels like I sprained it by trying to compensate for the elbow yesterday!
 
Legs this morning. And a pretty similar session to last tuesday, just a bit more weights or reps added.
 
Warmup was 10mins cycling and then stretching and foam roller.
 
Workout was: leg extensions (50repsx30kg per side in blocks of 10 or 15), squats (10x50kg, 10x60, 6x80, 6x90, 6x100, 6x100, 5x100), leg press (12x160kg, 12x200, 12x200, 15x200, 20x100), leg extensions (10x60kg/side, 10x66kg/side dropset to 8x42kg per side), standing calf raises (20x130kg, 15x150, 15x150, 15x150). 5 more mins on the bike and stretching to finish.
 
 
Eats for yesterday - a bit short as timing got off in the arvo due to client meetings and being out and about. Ended up at 2192 cals - 236g carbs, 150g protein and 72g fats.

JK

Elbow feeling a bit better but wrist not so good. 
Making the call now for coconut oil, coffee and cardio tomorrow. 
Lock it in Eddie!

JK

Pretty easy session but worthwhile as had actually been over a week since I did any decent cardio.
 
25mins on the spin bike to start off and then 20mins on the cross trainer. Got a good sweat on.
Finished with 10mins of abs work - decline weighted crunches, twist and crunches and reverse crunches. Could really do alot of the other stuff (like cable chops etc) as really wanted to give the wrist as much rest as possible.
 
Yesterdays eats were a bit light at around 2450 cals and mainly due to falling short on the carbs.

Did a quick weigh in too and up 0.4kg from last thurs.

The Silver Fern

JK vs BigRed