JK vs BigRed
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<p>2nd legs day today and kept it pretty simple.</p>
<p> </p>
<p>Started with 20mins on the spin bike at mixed pace and resistance</p>
<p>Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80 then 6 sets of 10x90 each superset with hanging leg raises. Big focus on form and depth which can often go out the window on heavier days.</p>
<p>Lying hammie curls - 20x30kg, 15x36, 12x42</p>
<p>Standing calf raises - 20x130, 15x150 x 5 sets</p>
<p> </p>
<p>And that was it. Wanted to do more abs work but had to be in early.</p>
<p> </p>
<p>Few tweaks to diet after running in to my PT with a slight tweak to carb timing and carb intake overall. Time to try build some muss without getting too fat. Can do this.</p> -
What does your daily diet consist of mate? Any cheat meals?
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Yeah I'm pretty loose with the diet this time of year to be honest <br><br>
Usual day (now while not cutting) is<br><br>
530am glycofuse (fast carb) + bcaas pre training <br>
7am whey and banana post training <br>
8am oats and whey or if super keen some meat and rice or kumara. This mornin was venison steaks and Kumara plus raisins. Really depends on leftovers from the night before. <br>
1030 or 11am low carb / high protein meal - this morning had 4 eggs plus can of chicken mixed in (was actually mean as)<br>
130pm similar to above <br>
4pm whey or protein bar and almonds<br>
7pm dinner (whatever wife cooks) and will include carbs. This meal is just whatever I get really but we eat pretty well at home in terms of healthy food choices <br>
10pm whey before bed <br><br>
Usually try for about 200grams protein (prob overkill), 70 to 90grams fats and feel the rest of my calories with carbs. When dieting I drop carbs back a bit on most days other than around training but usually refeed on a Friday so high carb day (but lower fats and protein). Not dieting at the mo but tomorrow will still probably be higher carb as just a Friday habit now! -
<p>Friday chest and arms and the last day of my 10set week (well 10 set Weds to Fri anyway)</p>
<p> </p>
<p>Todays workout was:</p>
<p> </p>
<p>Incline DB press - 20x22.5kg/side, 15x27.5, 10x30, 10x30</p>
<p>DB flies - 20x10kg/side, 15x12.5, 10x15</p>
<p>Close grip chins - 12, 12, 12</p>
<p> </p>
<p>Triceps 10 setter - 10 sets of close grip bench 10x50kg superset with tricep push downs 12x44kg for first 5 sets of 10-12 reps of dips for 2nd 5 sets</p>
<p>Biceps 10 setter - 10 sets of BB curls 8-10x35kg superset with hammer curls 10x10kg/side</p>
<p> </p>
<p>And that was that</p> -
<p>oooh I like that tricep super set combo. Love smashing triceps, makes your arms feel huuuuge!!</p>
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="554800" data-time="1453972195">
<div>
<p>Yeah I'm pretty loose with the diet this time of year to be honest<br><br>
Usual day (now while not cutting) is<br><br>
530am glycofuse (fast carb) + bcaas pre training<br>
7am whey and banana post training<br>
8am oats and whey or if super keen some meat and rice or kumara. This mornin was venison steaks and Kumara plus raisins. Really depends on leftovers from the night before.<br>
1030 or 11am low carb / high protein meal - this morning had 4 eggs plus can of chicken mixed in (was actually mean as)<br>
130pm similar to above<br>
4pm whey or protein bar and almonds<br>
7pm dinner (whatever wife cooks) and will include carbs. This meal is just whatever I get really but we eat pretty well at home in terms of healthy food choices<br>
10pm whey before bed<br><br>
Usually try for about 200grams protein (prob overkill), 70 to 90grams fats and feel the rest of my calories with carbs. When dieting I drop carbs back a bit on most days other than around training but usually refeed on a Friday so high carb day (but lower fats and protein). Not dieting at the mo but tomorrow will still probably be higher carb as just a Friday habit now!</p>
</div>
</blockquote>
<p> </p>
<p>That's a fair bit of nosh mate! You must have a bloody high food bill. Do you cheat on the weekends or is your diet basically the same every day?</p> -
Weekends totally different as don't train other than an outdoor session 9am sat mornings <br><br>
Usually bacon and eggs in the morning (not if training). Lunch and dinners are normal times. More kinda 3 meals a day and whey or protein bar or almonds for snacks -
Don't think food bill is overly high (have 3 kids mind due) and don't see cheats as cheats. I use refeeds as tools to get the fat burning cranking again. Need to restore leptin levels etc <br><br>
I save a lot of $ on whey as get it super cheap<br><br>
There is always 2 or 3 5pound tubs in the house plus another at work. All different flavours to keep things interesting -
Usual Saturday outdoor session this morning. 9am but already in the high 20s so sweated hard!<br><br>
Session included the usual so sprints, walking lunges, tuck jumps, burpees, too many types of pressups, squats, bear crawls, burpees, burpees, heaps of burpees. Plus a couple mins abs work.<br><br>
Finished off with a very refreshing swim. My first of 3 so far today -
<p>Short week and didnt train yesterday (as had golf) so only 1 legs day to make it all fit</p>
<p> </p>
<p>BB bench - 10x60, 6x70, 5x80 then 5x5 @ 85kg</p>
<p>T-bar rows - 15x40kg, 10x50, 8x60, 5x5 @ 70kg</p>
<p>Incline DB press - 12x27.5kg/side, 12x27.5, 12x27.5</p>
<p>Pullups - 10, 0, 10, 10, 10</p>
<p>BB overhead press - 12xbar, 10x30, 8x40, 9x40, 8x40, 6x45 dropset -->10x30 --> 15x20</p>
<p>Seated BB curls - 8x17.5kg, 8x17.5, 8x17.5</p>
<p>DB decline tricep extensions - 12x10kg/side, 10x12.5, 10x12.5</p>
<p>EZ bar 21s dropset of 21s @ 25kg --> 20kg --> 10kg (ie just bar)</p> -
<p>Legs this morning and made it a goodie since it was my 1 for the week</p>
<p> </p>
<p>Warmup was 8mins ride then leg extensions (3 sets of 15 per side at 30kg) and a roll out</p>
<p>Squats - 10x bar, 10x60kg, 8x100, 10x100, 10x100, 5x120, 3x130, 3x135, 2x137.5, 6x100 dropset --> 20x60 (was feeling good so upped the weights. Not as deep as would like but its start)</p>
<p>Straight leg deads - 12x50kg, 12x50, 10x70, 10x70, 10x70</p>
<p>Lying leg curls - 15x36kg, 12x42, 8x48 --> 10x36 --> 12x24</p>
<p>Seated calf press - 20x200 then drops sets 300x10 --> 200x15, 340x10 --> 200x15, 340x10--200x15</p>
<p>Box step ups - did for 1 entire song @ approx 3mins</p>
<p> </p>
<p>Finished with abs circuit (x2) and a really good roll out</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Waiters carry - 16kg KB x 3</p>
<p>Lat pulldowns - 20x48kg, 15x54, 10x66</p>
<p>DB rows - 20x20kg/side, 15x27.5, 10x32.5, 10x32.5</p>
<p>Close grip pull downs - 15x60, 15x60<br>
Straight arm pull downs - 20x38kg, 15x44, 12x50<br>
Cable Lat raises - 20x5kg/side x 3<br>
Upright BB rows - 20x30kg, 15x40, 10x45, 10x45<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Seated shoulder press using the machine and reverse facing - 20x30kg, 15x45, 10x50, 10x55<br>
Bus divers - 3 sets of 12 @ 10kg superset with kettle bell shrugs 3 sets of 12 @ 24kg/side w 3 second holds<br>
Cable shrugs - 20 @ 84kg, 20x90, 20x90</p> -
<p>Friday so token chest and mainly arms as usual.</p>
<p> </p>
<p>Warmup was a few sets of pressups.</p>
<p> </p>
<p>Hammerstrength incline chest press - 20x20kg/side, 15x35, 12x45, 10x47.5, 10x47.5, 10x47.5 dropset --> 15x35 --> 15x20</p>
<p>Machine flies - 3 sets of 15x60kg</p>
<p> </p>
<p>Incline DB curls - 20x12.5kg, 15x15, 10x17.5, 6x20</p>
<p>Tricep rope pushdowns - 20x44kg, 15x50, 12x62, 10x68 (superset with curls above)</p>
<p>Preacher curls - 20x22kg, 15x27, 10x32, 10x32</p>
<p>Skullcrushers - - 20x22kg, 15x27, 10x32, 10x32 (superset with preacher curls)</p>
<p>Single arm cable curls - 15x20kg, 12x26, 12x26, 15x20</p>
<p>Rope cable curls - 15x38, 12x44, 12x44</p>
<p>Dips - 15, 15, 15 (superset with rope curls)</p>
<p> </p>
<p> </p>
<p>Been a pretty good week with eats about right. Going to be a fairly big day today and will most likely involve some mid arvo BK</p> -
<p>Bit of a shit start to the week as the staff member who was supposed to open the gym at 530am didnt turn up until 630am ughhhh. Had to rush through things but got a decent enough workout in - short rest periods and supersets so weights were down a wee bit.</p>
<p> </p>
<p>T-bar rows - 15x35kg, 10x55, 8x65, 6x70, 6x70, 6x70 dropset --> 10x55 --> 12x35</p>
<p>BB bench - 10x60, 8x70, 6x80, 6x80, 6x80 dropset 10x60</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>BB overhead press - 12xbar, 10x30, 10x40, 7x45, 7x45, 6x45</p>
<p>EZ bar curls 12x27kg, 10x32, 10x32, 10x32 superset with hammer curls 10x10kg/side</p>
<p>Tricep pushdowns - 10x68kg, 10x68, 10x68 superset with 15 dips each time</p> -
<p>They had one job!!! </p>
<p> </p>
<p>Getting back into that volume training, plenty of reps getting thrown down!</p> -
<p>Legs!!! And no problem with the 530am open today</p>
<p> </p>
<p>Warmup was 5mins ride then light leg extensions and a roll out. One of the PT's suggested also using the vibration trainer to help get all the muscles firing so did a 1min squat on there as well. Think it helped.</p>
<p> </p>
<p>Squats - 10 x bar, 10x60kg, 10x100 (felt very easy), 5x120, 3x120, 2x130, 2x140 (not as deep as would like but happy @ 140), 5x120, 5x100, 10x60 (last two sets were pause hold at the bottom)</p>
<p>Leg press - 15x160kg, 15x200, 15x200, 15x200</p>
<p>Seated leg curls - 15x66, 12x78, 12x78, 12x78 dropset --> 12x60 --> 12x48</p>
<p>Seated calf press - 20x200, 20x300, 12x340, 15x340, 15x340</p>
<p>Leg extensions - 100 reps @ 36kg (sets of 10 per side)</p>
<p> </p>
<p>Finished with some abs work and a roll out.</p>
<p> </p>
<p>Seem to be making good strength gains at the moment and think its due to upping the carbs around my training. Still lean as fuk tho and weight not yet really going up</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Lat pulldowns - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Seated row - 20x48kg, 15x54, 12x60</p>
<p>Hypers - 15, 15, 15</p>
<p>1 arm machine row - 12x70per side, 12x70 dropset --> 12x50 --> 12x30</p>
<p>Close grip pull downs - 15x60, 15x60<br>
Straight arm pull downs - 15x44, 12x50, 12x50<br>
Cable Lat raises - 20x5kg/side x 3</p>
<p>Arnie seated DB press - 12x17.5kg/side, 12x17.5, 12x17.5</p>
<p>Upright BB rows - 12x44, 12x44, 10x50 dropset --> 10x38 (superset with arnies)<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Seated shoulder press using the machine and reverse facing - 12x50, 10x60 dropset --> 10x40 --> 10x30<br>
Straight bar front raises - 15x15kg, 12x20, 12x20</p>
<p>Kettle bell shrugs 4 sets of 15 @ 24kg/side</p>
<p>Cable shrugs - 20 @ 84kg, 20x90</p>
<p> </p>
<p>Diet going real well this week. On a roll.....</p>
