JK vs BigRed
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Arms yesterday then a day out fishing, well a morning in the end as we filled the bins in just over an hour. All good fish too. Lots of fresh lean protein for this weekend. And a double arms workout too.<br><br>
Today was cardio - 30mins on the bike then abs<br><br>
Feeling a bit shot today and last night, like I'm hungover but I'm not. Dunno what the fuck it is but early night ahead -
<p>Well still been fairly a bit puckerooed the last few days. Dunno what it is, maybe some sort of virus. Early to bed every night and a fair few painkillers to dull the headaches but perhaps foolishly it hasnt really slowed me down too much.</p>
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<p>Sunday was golf - ie a 6 to 7km walk. Played average but picked up longest drive for like 5th tournament in a row. Its pretty much all I got right now.</p>
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<p>Monday - 15mins bike and then a short chest and triceps session. Physio in the arvo and she massaged the shit out of my quad. Reckons will be pretty sore later today and tomorrow just like after a nasty legs session. Was birthday yesterday too so ribs for dinner then cheesecake. Also had crepe cake and movenpick ice cream during the day plus the last of the weekends snapper. Was good.</p>
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<p>Today - 15mins bike and then back and biceps session. Was fairly good to heavy - less evercises than usual due to time lost cycling but more sets with more weight.</p> -
<p>Reckon the year can start to catch up with you during Silly season, only takes a few extra events (plus the kai and booze) to put a dent in the energy levels. Sure it wasn't from celebrating your birthday :whistle: he he</p>
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Physio session today again involved a brutal massage my quad. Physio will join me for some legs exercises next weds so until then just more cycling.<br><br>
Weight now a lightweight 76kg. Getting leaner every day but had massive refeed today so carb bloat on. -
<p>No training Sat or Sunday due to family commitments but ate well and had a great chest and tricep session this morning. Havent really been able to attribute it to anything obvious but maybe it was due to the 2 days rest.</p>
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<p>Workout was:</p>
<p>Incline DB press - 12x25kg/side, 12x27.5, 10x30, 12x30</p>
<p>DB pullovers - 15x17.5kg, 12x20, 12x20</p>
<p>BB Bench - 8x60kg, 6x80, 5x85, 2x90, 1x95, 8x70</p>
<p>Machine flies -12x60kg, 12x66, 12x69</p>
<p>Weighted dips - 15 (unweighted), +28kg x 10, 10 reps, 15 unweighted</p>
<p>OH cable extensions - 15x38kg, 12x44, 12x50, 12x50</p>
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<p>Also did my 15mins cycling as required.</p> -
<p>Another good session today - this time back and biceps. Am putting it down to a change in BCAAs with the one I am using now packing 150mg of caffeine so getting now during my workout.</p>
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<p>Pullups - 10, 10, 10, 10, 10</p>
<p>BB rows - 12x40kg, 10x50, 10x50, 10x50</p>
<p>Close grip pull downs - 10x66kg, 12x66, 12x66, 10x69</p>
<p>Seated rows - 12x60kg, 10x66, 10x66, 10x66</p>
<p>Hyperextensions - 15reps, +15kg - 10reps, 10reps, then 10 more unweighted</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37, 10x37</p>
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<p>+ of course 15mins cycling for the knee</p> -
<p>Shoulders and calves today.</p>
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<p>BB clean and press - 40kg x 5, 5 then 50 x 3.</p>
<p>DB seated press - 12x20kg/side, 10x22.5, 12x22.5, 10x22.5</p>
<p>Upright rows - 12x48kg, 12x54, 12x54, 12x54</p>
<p>Lying reverse flies - 5kg/side x 12, 12</p>
<p>Facepulls - 15x38kg, 12x44, 12x44</p>
<p>Front DB raises - 15x5kg/side, 12x7.5, 6x10 dropset --> 8x5</p>
<p>Standing calf raises - 15x140kg, 20x140, 20x140, 20x140</p>
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<p>Also did 100 swiss ball crunches at the end as well as my 15mins cycling. Have gym session with physio at 5pm.</p> -
<p>How is the knee feeling? hopefully it's on the mend. </p>
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<p>Its feeling ok but still clicky as fuck. Plenty of crepitus in both knees too but not too worried about that.</p>
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<p>Physio today got me doing leg extensions and I focus on a few things to ensure my left knee doesnt roll in. Was getting mean burn in right quad but the muscle in the left one just isnt engaging like it should so gotta keep cranking it at low weights. Also doing wall squats and lots of foam rolling on the IT band as expected to help loosen things up.</p>
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<p>Already pretty sore after tonights efforts.</p> -
<p>Backed it up with another 15mins on the bike this morning, leg extensions, wall squats and a foam roll out. All good.</p>
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<p>Also trained arms for a bit too - seated DB curls, tricep rope pushdowns, heavier seated DB curls (5reppers), skullcrushers, ez bar 21s and close grip pressups.</p> -
Les mills are running a weekly free outdoor group sessions so the wife and I (plus neighbours) joined them down milford beach for what they call GRIT. Basically 30mins HIIT cardio. Was about 100 ppl there and was actually pretty good. Knees handled it ok. Will go again.
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<p>Chest and tri today plus my knee work.</p>
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<p>Knee work was 15mins cycling the leg extensions and wall squats before foam roller fun</p>
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<p>Main workout was</p>
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<p>Incline DB press (hammerstrength) - 12x25kg/side, 12x35, 10x45, 10x45</p>
<p>BB Bench - 10x60kg, 6x80, 2x90, 2x90, 8x70</p>
<p>Weighted dips - 15 (unweighted), +28kg x 10, 10, 10 reps</p>
<p>Machine flies -12x66kg, 12x69, 12x69</p>
<p>Tricep cable pushdowns - 15x44kg, 12x50, 12x50 each superset with unweighted dips (12, 12, 12 reps)</p> -
<p>Back and bi today plus my knee work.</p>
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<p>Knee work was 15mins cycling the leg extensions and wall squats before foam roller fun - as per yesterday but weights up a wee bit.</p>
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<p>Main workout was:</p>
<p>Lat pulldowns - 12x60kg, 10x66, 12x66, 10x66</p>
<p>T-bar rows - 12x45kg, 10x55,8x65, 10x55</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x50, 12x50</p>
<p>Closegrip pulldowns - 12x66kg, 10x69, 10x69, 10x69</p>
<p>Hyperextensions - 15, 15, 15 reps</p>
<p>Seated DB curls - 10x17.5kg/side x 4 sets</p>
<p>Cable curls - 2 x drops sets to failure of 50kg --> 38kg --> 26kg.</p> -
<p>Missed yesterdays update but just did 30mins on the bike then legs rehab which was leg extensions, wall squats and light leg press before a foam rollout.</p>
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<p>Last night had curry night with the lads. Body pretty much rejected so tough last night once got home and at training this morning.</p>
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<p>This morning did 15mins on bike plus more leg extensions and wall squats.</p>
<p>Then did shoulders which involved what my PT calls a giant set of 12 x DB lat raises, 12 x DB overhead press and 12 x elastic band stretches (for rear delts). Did 10 sets of this with 30secs rest between sets.</p>
<p>Did some upright rows (3 sets of 12) and front plate raises (3sets of 12) to finish off.</p>
