JK vs BigRed
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<p>Didnt train this morning as had a big night after the old old boys funeral yesterday. Had many good yarns with some other retired referees and fellas from his rugby days. Was a pretty positive funeral really with lots of tales that made ya smile etc. I was told a couple of ancient ex All Blacks were there too but didnt catch names or have time to talk to them.</p>
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<p>Anyway arrived at work today to find a mate had sent me a big box of supplement samples, theres plenty of preworkouts (incl new superpump 3.0), fat burners, random pump products, protein etc.</p>
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<p>Gonna give one of the pre's a blast now and hit the gym.</p> -
Good session late this arvo. Took a sample of giant sports bioshock and very impressed. Good focus and energy but very impressive on the pump side and sweated like no tomorrow.<br><br>
Workout was shoulders (seated DB press, shrugs, cable raises side and front) then arms doing the same session as last Friday with additional weight. -
<p>Day 1 of PHAT - Upper Body Power Day.</p>
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<p>Standard warmup of 1000m row. Workout was:</p>
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<p>T-bar Rows - 70kg x 5, 5, 5</p>
<p>Pullups (weighted) - 10, 10 reps</p>
<p>DB Bench Press - 32.5kg/side x 5, 5, 5</p>
<p>Dips (weighted) - +28kg x 10, 10</p>
<p>HS OHP Press - 32.5kg/side x 10, 10, 8</p>
<p>EZ Bar Curls - 37kg x 8, 8, 8</p>
<p>Skull Crushers - 24.5kg x 10, 10, 10</p>
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<p>Pretty decent workout but took a bit longer than I expected. Also started the DB Bench Press with 35kg per side but struggled to get the buggers up so chopped back to 32.5kg. Maybe next time.</p> -
<p>My template for the first few weeks of PHAT is attached below.</p>
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<p><a data-ipb='nomediaparse' href='http://rapidshare.com/share/6D1F25FB86357B448A15DDA1132BA714'>http://rapidshare.com/share/6D1F25FB86357B448A15DDA1132BA714</a> (edit - for some reason I cant attach excel docs to this forum but have done before????? had to host it elsewhere)</p>
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<p>It's a pretty simple programme that focuses around a heavy or power day for each of upper and low body and then 3 hypertrophy focused days. Ideally you should have a day off after the 2 power days and then another day off after the hypertrophy but this doesnt really work for me so doing 5 days straight and then 50mins of cardio and abs on the 6th day. 7th day is total rest.</p>
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<p>I will go pretty much as per the attachment for the first 4 weeks and then look to substitute in and our various power movements (eg incline rather than flat bench, different rows etc) to keep things fresh.</p>
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<p>Will also be amending my eating plan too to better suit this training regime.</p> -
<p>Not bad given you'd already hit the t-bar row and weighted pull-ups. DB or BB bench can be heaps tougher if you've done anything beforehand. Especially if you are pushing near your upper limits.</p>
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<p>Day 2 of PHAT - Lower body power day</p>
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<p>Started with 5mins on the bike and then stretching and 30reps of 30kg per leg of leg extensions to warmup.</p>
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<p>Squats - 100kg x 5, 5, 5</p>
<p>Leg press - 240kg x 10, 10</p>
<p>Leg extensions - 66kg x 8, 10</p>
<p>Deadlifts - 110kg x5, 5, 8</p>
<p>HS xurls - 42 x 10, 10</p>
<p>Sanding calf raises - 180kg x 10, 10, 10</p>
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<p>First time squatting and deadlifting in my new shoes. A mate passed on to me a fairly new pair of Merrell Vibram Bareaccess shoes which are minimalist shoes and perfect for squatting. Will be alot better than the fake chucks I am previously been using and am hoping better for my knee (which felt good today).</p>
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<p>Have to do deadlifts on same day as squats in this programme, otherwise it just wont all fit in. Kept the weights light today as a result and also didnt use straps. Got through the workout pretty quickly though this morning so I can afford some longer rest periods in there and will look to ramp up the weights accordingly.</p>
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NO train today as started feeling like utter shit yesterday arvo and almost fell asleep driven home. No dinner and in bed 9pm but woke near midnight for a ralph. Still a bit crap today but reckon its passed. Back in tomorrow but unsure how to structure the rest of my weeks lifting
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<p>reckon a 10*10@100kg deads session should sort you out!!</p>
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<p>Not sure how your knees track with squats but with flatter shoes check that they aren't folding in or out a bit. That was a problem I had when I went from trainers to the minimalist flat shoes I'm rocking now. Given my knee problems I'm always keeping tabs on that sort of stuff</p>
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<p>If you are folding in (more common I think) drive out through your heels - forces your knees to track over your feet/toes!! </p> -
Real focused on that too mate and these new shoes aren't much flatter than my chucks, just more solid and lighter.<br><br>
Supposed to do back and shoulders today, more legs tomorrow then chest and arms Friday. May just drop the 2nd legs session for the week. -
<p>Chucks would have been pretty good, especially compared to sports shoes etc. </p>
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<p>As long as you have one leg workout you ain't skipping bro - you're safe!!</p> -
<p>Back in to it today and feeling alot better. Tried a sample of the new Superpump 3.0. and double scooped it straight off the bat - overall pretty low stim but mad pump and heaps of tingles from the beta alanine.</p>
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<p>Today was back and shoulders hypertrophy focused. Warmup was 1000m row.</p>
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<p>T-bar rows (speed work @ 70% of Power lifts) - 6 sets of 3 reps at 50kg</p>
<p>Rackpulls - 3 sets of 12</p>
<p>Seated row - 66kg x 10, 12, 10 reps</p>
<p>Shrugs - 70kg/side x 12, 15 reps</p>
<p>Close grip pulldowns - 66kg x 12, 15</p>
<p>Seated DB press - 17.5kg/side x 12, 20kg/side x 10, 10</p>
<p>Upright rows - 38kg x 15, 15</p>
<p>Cable side raises - 8kg/side x 15, 20</p>
<p>(NB working sets only - pretty much all exercises had warmup sets at lighter weight at 8-10reps)</p>
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<p>Got through the workout alot quicker than expected so added in some abs work - crunches, medicine ball twists, leg drops and a 2min plank to finish.</p> -
<p>Hypertrophy chest and arms day. Have made a few mods to the standard template and do the chest work as per template and then arms work is the workout my PT gave me a few weeks back and it feels so dam effective.</p>
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<p>DB Bench press (speed work) - 6 sets of 3 @ 25kg per side</p>
<p>Incline BB press - 3 sets of 10 @ 60kg</p>
<p>HS Chest press - 3 sets of 12 @ 70kg</p>
<p>Cable chest flies - 2 sets of 15 @ 20kg per side</p>
<p>Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4sets of 10 @ 15kg)</p>
<p>Preacher curls (with isotension hold for 5secs half way down - 4 sets of 4 at 27kg)</p>
<p>Reverse barbell curls (close grip, full ROM and 4sets of 10 @ 27kg)</p>
<p>Triceps - rope pushdowns (continuous tension, no lockout - 4sets of 20 @ 44kg),</p>
<p>Skullcrushers (same as preacher curls with 5sec iso hold - 4sets of 6 @27kg)</p>
<p>Pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 12, 12 and 10 reps).</p>
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<p>Massive eats day today as well. Just ticked up 600cals in first meal.</p> -
<p>Boom! that sounds killer bro. No wonder you ate a horse afterwards!</p>
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<p>What are HS chest press? high speed? </p> -
<p>ahhh nah HS for me is the hammer strength machines - quite often use them as an accessory exercise when wanting to go heavy without needing to do all the support as well</p>
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<p><img src="http://www.muscleandstrength.com/sites/default/files/field/image/exercise/hammerstrengthbenchpress2.jpg" alt="hammerstrengthbenchpress2.jpg"></p> -
<p>Ah! I see, I see. We have a seated version of that machine - that'd be cool to have around to go heavy and still isolate each side etc. I'm just alternating between DB and BB bench now but rocking that 5*5 approach.</p>
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<p>That arm section is brutal, slowing things down or adding pauses just makes it so much tougher. You can hear the muscle fibres ripping lol.</p>
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<p>Good stuff!!</p> -
Supposed to be cardio and abs this morning but feeling lean at the mo with weight gain pretty slow so ended up doing a "few" squats instead.<br><br>
15mins on bike and leg extension to warm up and then silly squats<br><br>
Back squats - 10xbar, 15xbar, 10x60kg, 12x60, 10x80, 10x80, 10x80, 10x80 (short breaks between sets, maybe 90secs max)<br>
Front squats - 6x60, 8x60, 8x60, 8x60<br>
More back squats - 15x60, 20x60, 20x60 (widow makers)<br>
Bench step ups - approx 30 per side with 20kg bag on shoulders<br><br>
Warmed down with a short ride plus foam roller
