JK vs BigRed
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<p>Is it a golf elbow kind of injury or something else?</p>
<p> </p>
<p>Good effort on those T-bar rows!! 75kg is full noise bro!!</p> -
<p>what a bitch. I get grumpy as if a twinge or injury is slowing down my training! </p>
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<p>Week 3 / Day 2 - Lower body power day</p>
<p> </p>
<p>Arrived at the gym this morning full of disappoint after watching black caps. Wasn't in a great mood.</p>
<p>Started with 10mins on the bike and then stretching and foam roller before the usual 50reps per leg of leg extensions ramping the weights to warmup.</p>
<p> </p>
<p>Squats - 100kg x 5, 105 x 4, 4</p>
<p>Leg press - 200x10kg, 240 x 10, 260 x 10</p>
<p>Leg extensions - 66kg x 10, 72x8</p>
<p>Deadlifts - 6x110kg, 5x140, 5x140</p>
<p>HS curls - 42 x 10, 48x6, 45x8</p>
<p>Sanding calf raises - 185kg x 10, 10, 10</p>
<p>Seated calf press - 240kg x 15, 15, 15</p>
<p>(working sets only)</p> -
<p>Just loving the training at the moment.</p>
<p> </p>
<p>Week 3 Day 3 Back and Shoulders Hypertrophy</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p> </p>
<p>T-bar rows (speed work) - 6 sets of 3 reps at 55kg</p>
<p>Rack chins - 12, 12, 12 reps</p>
<p>Seated row - 66kg x 12, 60x15, 15 reps</p>
<p>Shrugs - 70kg/side x 12, 15, 15 reps</p>
<p>Close grip pulldowns - 66kg x 12, 60x15, 15</p>
<p>Seated DB press - 20kg/side x 12, 12, 12</p>
<p>Upright rows - 40kgx 12, 15 reps</p>
<p>Cable side raises - 8kg/side x 15, 11kg/side x 12, 12 reps</p>
<p>Front raises with kettlebell - 12kg x 12, 12</p>
<p> </p>
<p>So didnt up the weights much today - focussed more on form and reps and lots of contraction/squeeze at the right parts of the movement.</p>
<p> </p>
<p>Eats going ok so far this weekend. Rocking in around 2700-2800 cals both days at approx 300g carbs, 200g protein and 80ish of fats.</p> -
<p>Lower weight days are a lot of fun I reckon. It's often the volume that gets ya. I was reading some material last night about cycling through heavy/light weights and low/high volume etc. Mixing it up is effective and definitely helps keep you fresh with the variety.</p>
<p> </p>
<p>One article said a low weight/high volume cycle should last a full week (rather than just 1-2 sessions). That's kind of a mind fuck though cause you tend to think your gains are slipping while you go low weight!! But in the longer-term it's beneficial.</p> -
<p>Yeah its a strange one on the mind eh.</p>
<p> </p>
<p>I really like the way this programme is set up. Heavy days are awesome as you can really fire up for them and then the hypertrophy days are a totally different type of awesome with more exercises and ways to hit the muscle plus the additional reps etc. Looking forward to every day at the moment. Tomorrow is legs just 48hours after heavy legs day. Gonna smack out some high rep squats yo!</p> -
<p>Treat 'em mean, keep 'em keen!!</p>
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<p>Week 3 Day 4 - Legs Hypertrophy</p>
<p> </p>
<p>Warmup was 10mins on the bike and then a rollout.</p>
<p> </p>
<p>Swapped in high rep squats today rather than the speedwork etc. I feel like I get alot more out of it.</p>
<p> </p>
<p>Leg press - 20x80kg, 20x160, 20x160</p>
<p>Squats - 10x60kg, 10x80, 10x80, 10x80, 10x80, 10x80, 20x80 (this was my most brutal widowmaker set yet - pretty much only just got through the first 10reps without rest and then really had to grind them out 2reps at a time, then short rest fully loaded and repeated until 20reps all done....was poked!)</p>
<p>Leg extensions - 48kg x 15, 15 reps</p>
<p>Lying hamstring curls - 39kg x 15, 15 reps</p>
<p>Seated leg curls - 42kg x 15, 48 x 15, 15 reps</p>
<p>Seated calf press - 240kg x 15, 260x12, 12, 12reps</p>
<p> </p>
<p>In fact, looking back it was quite high reps all round today. Did 5mins on the bike to finish - hopefully can walk tomorrow.</p> -
<p>That is some punishment bro! Bet that last set felt easy as ha ha</p>
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="421738" data-time="1396464736"><p>
Week 3 Day 4 - Legs Hypertrophy<br>
<br>
Warmup was 10mins on the bike and then a rollout.<br>
<br>
Swapped in high rep squats today rather than the speedwork etc. I feel like I get alot more out of it.<br>
<br>
Leg press - 20x80kg, 20x160, 20x160<br>
Squats - 10x60kg, 10x80, 10x80, 10x80, 10x80, 10x80, 20x80 (this was my most brutal widowmaker set yet - pretty much only just got through the first 10reps without rest and then really had to grind them out 2reps at a time, then short rest fully loaded and repeated until 20reps all done....was poked!)<br>
Leg extensions - 48kg x 15, 15 reps<br>
Lying hamstring curls - 39kg x 15, 15 reps<br>
Seated leg curls - 42kg x 15, 48 x 15, 15 reps<br>
Seated calf press - 240kg x 15, 260x12, 12, 12reps<br>
<br>
In fact, looking back it was quite high reps all round today. Did 5mins on the bike to finish - hopefully can walk tomorrow.</p></blockquote>
<br>
That is brutal! When do you gym?? Mornings or after work? -
<p>JK is normally a morning workout junkie, no idea how he manages it! I much prefer weights later in the day... unless it's the weekend!</p>
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<p>Yeah train first thing in the morning. Alarm goes 530am and at I'm at the gym by 545am. </p>
<p> </p>
<p>To be honest I prefer lifting later in the day with more fuel on board but it doesnt work for my time availability so I ended up training fasted on just BCAAs.</p> -
<p>Week 3 Day 5 - Chest and Arms hypertrophy.</p>
<p> </p>
<p>DB Bench press (speed work) - 6 sets of 3 @ 27.5kg per side</p>
<p>Incline BB press - 60kg x 12 rep, 65kg x 10, 10 reps</p>
<p>HS Chest press - 70kg x 15reps, 75kg x 12, 80kgx10</p>
<p>Cable chest flies -15 @ 20kg per side, 15 @ 22kg per side</p>
<p>Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4 sets of 6 @ 15kg)</p>
<p>Preacher curls (with isotension hold for 5secs half way down - 2 sets of 4 @ 27kg, 2 sets of 4 @ 32kg)</p>
<p>Reverse barbell curls (close grip, full ROM and 4 sets of 12 @ 27kg)</p>
<p>Triceps - rope pushdowns (continuous tension, no lockout - 4 sets of 20 @ 44kg),</p>
<p>Skullcrushers (same as preacher curls with 5sec iso hold - 2 sets of 5 @32kg, 2 sets of 6@27kg)</p>
<p>Pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 12, 14, 11 reps).</p>
<p> </p>
<p> </p>
<p>Week 3 complete</p>
<p> </p>
<p>Legs feeling good after yesterday. Glutes a little tender.</p>
<p> </p>
<p>Running out of BCAAs - maybe 1 serve left so will pop out to my fav supps store and grab some more today.</p> -
ÄŒardio and abs this morning after Phin's rugby and waiting for Mia's ballet to finish. <br><br>
20mins on cross trainer full noise<br><br>
Then abs which was 2 to 3 sets each of decline crunches, cable chops, hanging leg raises, weighted side bends, medicine ball twists and Swiss ball crunches.<br><br>
Triceps really feeling it after yesterday. Must have got them good -
Week 4 of phat coming up and last week before changing a few exercises to keep things fresh.<br><br>
One slight change this week though is that I am going to swap day 3 and 5 around so that chest and arms is done mid week and back and shoulders on Friday. I suspect this is probably better given that under the last few weeks setup I have had two legs days separated by a back day which is not ideal. -
<p>PHAT Week 4 Day 1 - POWER Upper Body</p>
<p> </p>
<p>Standard warmup of 1000m row. Workout was:</p>
<p> </p>
<p>T-bar Rows - 75kg x 5, 5, 5</p>
<p>Pullups (weighted) - 12, 10, 8 reps</p>
<p>DB Bench Press - 35kg/side x 5, 4, 5</p>
<p>Incine DB press - 27kg x 10, 10</p>
<p>Dips (weighted) - +28kg x 10, 9</p>
<p>HS OHP Press - 35kg/side x 8, 37.5kg/side x 8, 8 reps</p>
<p>EZ Bar Curls - 37kg x 10, 10, 10</p>
<p>Skull Crushers - 32kg x 10, 10, 10</p>
<p> </p>
<p>Actually felt a bit weak this morning on some of the lifts and didnt lift as well as last weeked. Mixed up a few rep ranges etc for a bit of variety. Overall pretty decent effort.</p> -
<p>Week 4 / Day 2 - Lower body power day</p>
<p> </p>
<p>Really good workout today - one of those ones where you just feel unstoppable.</p>
<p> </p>
<p>Started with 10mins on the bike and then stretching and foam roller before the usual 50reps per leg of leg extensions ramping the weights to warmup.</p>
<p> </p>
<p>Squats - 110kg x 3, 4, 3 reps (plus a fair few warmup sets - 10x60kg, 8x80, 6x90kg etc)</p>
<p>Leg press - 200kg x 12, 240 x 10, 260 x 10, 12 reps</p>
<p>Leg extensions - 66kg x 10, 72x8</p>
<p>Deadlifts - 6x110kg, 5x140, 3x160, 3x160</p>
<p>HS curls - 48kgx8, 48x8</p>
<p>Sanding calf raises - 150kg x 10, 190 x 10, 10, 10 reps</p> -
<p>Well I didnt end up swapping around days 3 and 5. Thought about it but so hard to look past casual friday (t-shirts = arms day) so left it as is for this week. Will restructure it a bit for next week when I swap in a few new exercises etc.</p>
<p> </p>
<p>Week 4 Day 3 Back and Shoulders Hypertrophy</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p> </p>
<p>T-bar rows (speed work) - 6 sets of 3 reps at 55kg</p>
<p>Rack chins - 12, 12, 12 reps</p>
<p>Seated row - 66kg x 12, 69x12, 69x12</p>
<p>Shrugs - 70kg/side x 12, 15, 15 reps</p>
<p>Close grip pull downs - 66kg x 12, 69x10, 69x10</p>
<p>Seated DB press - 22.5kg/side x 12, 12, 10 (pretty surprised here - upped the weights 2.5kg per side and expected maybe 10reps max but managed two full sets of 12 and then a 10..stoked!)</p>
<p>Upright rows - 40kgx 15, 44x15</p>
<p>Cable side raises - 11kg/side x 12, 8kg/side x 15, 8x15</p> -
Week 4 Day 4 legs hypertrophy<br><br>
Usual warmup of 10mins cycle plus leg extensions at low weight<br><br>
Fron squats - 50kg x 12, 60 x 10, 60 x 10,<br>
Leg press - 160x15, 200 x20, 200x20, 200x20<br>
Leg extensions - 48kg x 15, 54x15, 54x15<br>
Lying hamstring curls - 42kg x 12, 36x 15<br>
Seated leg curls - 48kg x 15, 54x15, 54x15<br><br>
No time for calf press as was low on time and couldn't hang around waiting for it to come available
