JK vs BigRed
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<p>Back and shoulders this morning but ended up a pretty short workout as my elbow was giving me grief and I have golf this arvo that I didnt really want to impact too much.</p>
<p> </p>
<p>Warmup was 1000m row</p>
<p> </p>
<p>Lat pull downs - 15x54kg, 12x60, 10x66, 10x66</p>
<p>Seated DB press - 15x15kg/side, 12x20, 10x22.5, 10x22.5, 10x22.5</p>
<p>Seated row - 15x54kg, 12x60, 10x66, 10x66</p>
<p>Straight arm pulldowns - 12x44kg, 12x50, 12x50</p>
<p>T-bar rows - 12x44kg, 12x44, 12x44</p>
<p>Front plate raises - 12x15kg, 15x15, 15x15</p>
<p>Rear delt pull (machine) - 12x50, 12x50, 12x50</p>
<p>Rear delt flies (machine) - 15x30kg, 12x36, 12x36</p>
<p> </p>
<p>Finished off with a roll out on legs and back and stretching.</p>
<p> </p>
<p>Did the Auckland harbour bridge climb yesterday which included a bungy jump off the bridge. Was a great experience.</p> -
<p>Saw the bungy pic! looked primo!!</p>
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<p>Woke up surprisingly sore in the old legs this morning. Probably shouldnt be that surprised given training legs tues, did 2 hr bridge climb and then golf yesterday arvo plus a bit dehydrated from golf as usual.</p>
<p>
Was planning to take it fairly easy then this morning but once I got warmed up things just naturally kicked in to gear.</p>
<p> </p>
<p>Warmup was 20mins on the bike and then stretch and roll.</p>
<p> </p>
<p>Box step ups - 30, 30, 30 reps</p>
<p>Front squats - 10x50kg, 10x50, 12x50, 6x70, 6x70, 6x70 (with leg press supersets)</p>
<p>Reverse hypers - 15, 20, 20 reps (with leg press supersets)</p>
<p>Leg press - supersets of the front squats and reverse hypers above - 20x60kg, 20x60kg, 20x100kg, 15x140, 15x140, 15x180 (front squat supersets) 15x180, 30x140, 30x140 (reverse hyper supersets) - Just racked up a press and added weight throughout the workout. Good fun but annoying for anyone else that wanted the leg press (I guess!)</p>
<p>Seated calf press - 20x200, 12x300, 12x300, 12x300 then final triple set of single foot 10x200 left, right, left, right and then 20x200 both feet.</p>
<p> </p>
<p>Stretch and roll to finish.</p> -
<p>Whoa 2 hours to get up the bridge? or is that a return trip?</p>
<p> </p>
<p>lol, just worked out that the bungy was likely to be a one-way trip!! Do they winch you back up or pick you up in a boat at the bottom?</p> -
<p>Yeah bridge walk is about 2 hours all up and you go 3/4 of the way across and back and take various detours like down inside the big concrete supports, over the top over the actual motorway bit up by the flags etc. Plus of course time lost mucking about for bungy and yep they winch you back up so you can continue on with ya walk.</p>
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<p>Chest and arms this morning.</p>
<p> </p>
<p>Warmup was usual row then pressups and stretching etc</p>
<p> </p>
<p>Workout was:</p>
<p>Incline hammerstrength press - 15x20kg/side, 12x35, 12x35, 10x40</p>
<p>DB flat bench - 8x32.5kg/side, 8x32.5, 6x35, 6x35</p>
<p>Machine flies - 15x54kg, 12x60, 12x60</p>
<p>Close grip bench - 12x60kg, 12x60, 12x60 each superset with 10 closegrip pushups</p>
<p>Seated DB curls - 12x15kg/side, 10x17.5, 10x17.5, 10x17.5</p>
<p>Dips (unweighted) - 12, 15, 15, 12 reps (supersetted with DB curls)</p>
<p>Hammer curls - 12x15kg/side, 10x17.5, 10x17.5</p>
<p>Cable pushdowns (single handed) - 10x20kg underhand then overhand left and right x 3 sets</p>
<p> </p>
<p>Diet going real well. Feeling leaner but a bit flat and down on strength from the decrease in carbs.</p> -
<p>No train yesterday but had bit of a taco binge last night which I now feel bad about but ah well its been a good week.</p>
<p> </p>
<p>Changed up the diet alot. Have dropped the carbs right back. Just glycofuse or carbonx with whey post training and then a 1 cup serve of either brown rice, kumara, wholegrain pasta etc with my dinner meal. In between its just lots of fresh vege and salad etc with my tuna/chicken/beef protein fixes. Cranking the fats up too with more coconut oil, peanut butter etc in there to keep the energy levels up. Feel leaner already and farkin good all round really.</p>
<p> </p>
<p>Today was back to heavy upper body day</p>
<p> </p>
<p>Warmup was 1000m row</p>
<p> </p>
<p>Pullups - 10, 10, 10 (unweighted but strict form)</p>
<p>BB Bench - 10x60kg, 10x70, 8x80, 5x90, 3x90, 3x90, 10x70 (felt pretty weak today - blaming the lack of carbs)</p>
<p>T-bar rows - 10x45kg, 10x55, 8x65, 6x70, 6x70</p>
<p>BB overhead press - 10x40kg, 8x50, 4x60 (ughh), 6x55, 6x55.</p>
<p>Weighted dips - 12 (unweighted), then +24kg for 10, 10, 10 reps</p>
<p>EZ bar curls - 10x37kg, 10x37, 12x37</p>
<p>Skullcrushers - 8x37kg, 8x37, 8x37 dropset -> 10x27</p> -
<p>Legs day</p>
<p> </p>
<p>Warmup was 5mins on the bike, stretch and roll.</p>
<p> </p>
<p>Leg extensions - 50reps of 36kg left and right</p>
<p>Squats - 10x50kg, 10x80, 10x100, 10x110, 10x110, 8x110</p>
<p>Leg press - 15x160kg, 12x240, 10x280. 10x280, 10x280, 10x280, 15x160</p>
<p>Lying leg curls - 12x36kg, 12x42, 12x42, 10x45</p>
<p>Seated calf press - 20x240, 12x300, 10x340, 10x340, 10x340</p>
<p> </p>
<p>5mins on the bike to finish</p> -
<p>Back and shoulders today and was a pretty good session.</p>
<p> </p>
<p>Warmup was 1000m row - quite painful as tender glutes from yesterdays efforts.</p>
<p> </p>
<p>Workout was<br>
Seated Arnie press - 12x15kg/side, 12x17.5, 12x17.5</p>
<p>Close grip pull downs - 15x60kg, 12x60, 12x60, 10x66</p>
<p>Hammer strength seated press - 10x35kg/side, 8x40, 7x40, 7x40</p>
<p>Shrugs - 15x55kg/side, 12x70, 12x70, 12x70</p>
<p>Hyperexensions - (+10kg) x 12, 15 reps, (+15kg) 12 reps</p>
<p>1 arm DB rows - 12x30kg/side, 10x35, 10x35, 10x35</p>
<p>DB side raises - 12x7.5kg/side x 3 sets (did these lying face down on an incline bench today)</p>
<p>DB front raises - 12x7/5kg/side x 3 sets</p>
<p>Upright row - 12x32kg, 12x38, 12x38</p>
<p>Seated row - dropset to finish 8x72kg --> 6x60 --> 8x48 --> 8x30</p> -
<p>2nd legs day of the week and decided to do some deads today as it had been a couple of weeks.</p>
<p> </p>
<p>Warmup was 10mins on the bike.</p>
<p> </p>
<p>Workout was:</p>
<p>Box step ups - 3 sets of 30 holding 10kg dumbells.</p>
<p>Deadlifts - 10x70kg, 6x110, 8x110, 5x140, 3x160, 1x170, 1x190, 1x190, 10x140.</p>
<p>Lunges - 3 sets of 30 holding 10kg dumbells</p>
<p>Seated leg curls - 15x60kg, 12x66, 12x72, 12x72</p>
<p>Standing calf raises - 20x130kg, 15x180, 15x180, 15x180, 15x180, 12x180, 12x180 (killed em)</p>
<p> </p>
<p>5mins on the bike at gentle pace to finish.</p> -
<p>Dang bro, knocking out some decent single reps there on DL. Grip strength must be coming along well (I hear if you say that 3 times MN5 appears!!). Still rocking mixed grip?</p>
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<p>Tell me it's no straps for the singles bro!! </p>
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<p>true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!</p>
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<p>Chest and arms today</p>
<p> </p>
<p>Warmup was just pressups and rack chins and stretches.</p>
<p> </p>
<p>Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5</p>
<p>DB pullovers - 15x15kg, 12x17.5</p>
<p>Hammerstrength flat bench - 12x40kg/side, 10x45, 10x45, 10x45</p>
<p>Cable crossovers - 15x20kg/side, 12x26</p>
<p>Seated DB curls (with iso holds) - 3 sets of 8 x15kg</p>
<p>Cable curls (with iso holds) - 2 sets of 6 @ 50kg, 2sets of 6@58</p>
<p>Reverse barbell curls (close grip, full ROM) - 4 sets of 12 x 27kg</p>
<p>Triceps - rope pushdowns (continuous tension, no lockout) 3 sets of 20 @ 44kg</p>
<p>Skullcrushers (more iso hold) - 4 sets of 6 @27kg</p>
<p>Close grip pushups (to failure) - 13, 15, 15 reps</p> -
<p>No training over the weekend as had too much on like golf etc. For the 3rd tournament in a row I've taken out longest drive. Think its due to the benefits of my training.</p>
<p> </p>
<p>Did chest and biceps today. Warmup was 500m row and pressups.</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 12x27.5, 10x30, 10x32.5</p>
<p>Decline DB flies - 12x15kg/side, 12x15, 15x15</p>
<p>BB Bench - 10x60kg, 8x70, 8x80, 5x85, 5x85, 5x85</p>
<p>Dips - (unweighted) 10reps, (+22kg) x 10, 8,10, 7 reps</p>
<p>Machine flies - 15x54kg, 15x60, 15x66</p>
<p>BB curls - 12x32kg, 12x32, 12x32</p>
<p>Incline DB curls - 10x15kg/side, 12x15, 10x15</p>
<p> </p>
<p>Gonna catch up with PT again this week and see how the diet has impacted my body composition.</p> -
<p>Back and triceps today plus bonus calves work</p>
<p>
Warmup was 1000m row</p>
<p> </p>
<p>Pullups - 10, 10, 10 (widegrip - palms away), 10, 10 (narrow grip - palms facing)</p>
<p>BB row - 10x50kg, 10x50, 8x60, 8x60, 6x60 then 2 sets of 10x50 with underhand grip.</p>
<p>Close grip pull downs (12x60kg, 10x66, 10x66)</p>
<p>T-bar rows - 8x65kg, 8x65 then drop set to failed reps @ 65kg-->55-->45-->35</p>
<p>Seated row - 12x60kg, 10x66, 10x66</p>
<p>Hyperextensions - 20, 15, 15 reps</p>
<p>Straight arm pulldowns - 15x32kg, 12x38, 12x44</p>
<p>Standing calf raises - 6 sets of 20x130kg</p>
<p>V-bar pushdowns - 20x44kg, 15x50, 12x56, 12x56</p>
<p>OH rope extensions - 15x32kg, 12x38, 12x38</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="451832" data-time="1411070792">
<div>
<p>true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!</p>
</div>
</blockquote>
<p> </p>
<p>( shakes head and leaves the conversation in disgust......)</p>
