JK vs BigRed
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<p>Right.......wife said I was looking fat yesterday so doing a <strike>2 week</strike> 10 day shred ahead of my trip to Thailand. Shit has got real! More intensity, less carbs and some farken cardio!</p>
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<p>Legs this morning.</p>
<p> </p>
<p>Warmup - 5mins ride, 1 mins vibe, roll out and leg extensions</p>
<p>Squats - 10xbar, 15xbar, 10x60kg, 10x100, 8x130, 8x140, 8x140, 15x100</p>
<p>Straight leg deads - 20x50kg, 15x60, 12x60 (superset with last 3 sets of squats)</p>
<p>Leg press - 20x140kg, 15x180, 12x220 then a dropset of 10x260 --> 10x220 --> 10x180 -->10x140 --> 15x100 --> 15x60</p>
<p>Lying hamstring curls - 20x30kg, 15x36, 12x42</p>
<p>Seated calf press - 25x200, 15x300, 15x300, 15x300</p>
<p> </p>
<p>Then some interval training on the cross trainer. First 10mins with 1min @ 10 resistance and moderate pace followed by 30seconds full noise @ level 20 resistance - repeat for 10mins. Then did 5 mins of the same but this time 20seconds full noise, 40seconds moderate. Hard work.</p>
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<p>Finished with a rollout.</p>
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<p>Eats now the major focus. Last night was I 80.7kg and 15% body fat. Aim is 12% body fat in 10 days. Can do this.</p> -
<p>Diet on point so far today. Have dropped total cals back by approx 500 each day and mainly from carb sources. Being good and turning down all cakes, sweets etc on offer at work.</p>
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<p>Today is a roughish one to start - 145g carbs, 200g protein and 80g fats for 2100 cals which is pretty low. Based on what i've eaten so far and plan to eat 330ish and then a protein shake before bed leaves me dinner macros and 35g carbs, 40gram protein and 25grams fats. Will be pure luck if whatever the wife serves up fits that!</p> -
<p>Back and shoulders today - with added intensity thanks to giant sets.</p>
<p> </p>
<p> </p>
<p>Back giant set - 10 x highbar pulls @ 45kg --> 10 x unweighted chins --> 10 x KB rows @22kg/side --> 10xlat pulldowns @ 54kg </p>
<p>Did this 5 times through with no rest between exercises but 1 min rest between each giant set.</p>
<p> </p>
<p>Seated DB press ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10</p>
<p>Up and down the ladder no rest = 90 reps per ladder. Did two of these with a 2min rest in between.</p>
<p> </p>
<p>Shoulders giant set - 10 x seated DB lat raises @ 7.5kg/side --> 10 x DB front raises @ 7.5kg/side --> 10 x upright cable rows @ 32kg</p>
<p>Did 4 times through this time but again with no rest between exercises but 1 min rest between each giant set.</p>
<p> </p>
<p>Finished with 10 mins moderate pace on the cross trainer watching Faherty who had Jason Day on there. Such a good programme.</p> -
<p>Solid work bro, bet those last sets were evil!</p>
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<p>More giant sets today, this time for legs.</p>
<p> </p>
<p>Giant set 1 - front squats 8x60kg --> back squats 15x60kg --> lying leg curls 6x36kg (did these two up / 1 down so always have one leg up contracted while working the other one) --> leg extensions 30x30kg</p>
<p>Did this 4 times through with 1min break between each giant set.</p>
<p> </p>
<p>Giant set 2 - lunges 20reps/side --> reverse hypers @ 20 reps --> seated calf press 20x200kg --> step up and high knee raises on box 20reps/side --> body weight squats 20reps</p>
<p>Did this one 3 times through.</p>
<p> </p>
<p>Finished with 10mins HIIT on the bike and some abs work - 3 sets of 15 hanging leg raises, 3 sets of weighted side bends.</p>
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<p>Sweated like a pig this morning. Eats still on point so far this week.</p> -
<p>Man you need to ease up on the pre-workout bro!! These super-super-super-set workouts are madness ha ha</p>
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<p>ie keep it up bro!!</p> -
<p>Good session this morning - chest and arms</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x47.5, 10x47.5, 10x47.5 dropset --> 15x35</p>
<p>Cable cross overs - 12x20kg/side, 12x20, 15x20</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Preacher (ISO) - 2 sets of 6x27kg, 2sets of 12x22</p>
<p>Cable reverse curls - 3 sets of 20 @ 22kg</p>
<p>Tricep rope pushdowns - 3 sets of 20x38kg</p>
<p>Close grip bench -3 sets of 10x70kg</p>
<p>Skullcrushers (iso) - 2 sets of 12 x27kg, 2 sets 8x32</p>
<p>Cable hammer curls - 5 sets of 10x38kg superset with 15reps of dips each set.</p> -
<p>Pretty decent weekend. Ate well, drank not so well with a lot of beer consumed but most were low carb so not all bad. No training though.</p>
<p> </p>
<p>Weighed in last night and dropped about a kg and body fat down 1.2% which is all good!</p>
<p> </p>
<p>Today was upper body and pretty similar to last week</p>
<p> </p>
<p>DB bench - 15x27.5kg/side, 12x30, 10x35, 8x35, 7x35 (felt a bit weak)</p>
<p>T-bar row - 15x45kg, 12x55, 10x65, 8x70, 8x70<br>
Incline DB press - 12x30kg/side, 12x30</p>
<p>Seated row - 15x60kg, 15x60</p>
<p>Dips - +28kg x 12, 10, 10<br>
Pull-ups - 3 sets of 12<br>
BB overhead press - 10x40kg, 6x50, 6x50, 5x50 dropset --> 8x40 --> 10x20<br>
Incline DB curls - 12x15kg/side, 10x17.5, 6x20, 6x20 dropset --> 8x15<br>
Tricep straight arm pushdowns - 15x54, 12x60, 10x60, 10x66 --> 10x48</p>
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<p>Got through it all pretty quick so managed 15mins on the cross trainer to finish at moderate pace.</p> -
<p>Lower body today and a pretty good session. Lots of intensity and was pretty gassed at times.</p>
<p> </p>
<p>Warmup - 5mins ride, 1 min vibe, roll and mobility stretches, light leg extensions</p>
<p>Squats - 20xbar, 15x60, 10x100, 10x130, 6x140, 5x150, 3x160, 3x160, 12x120, 12x120</p>
<p>Lunges - 10kg DBs x 15 lunge/side, 10x15, 15 x 15</p>
<p>Leg extensions (dual) - 20x45kg, 20x45, 20x45</p>
<p>Straight leg deads - 20x50kg, 20x50, 20x50</p>
<p>Standing calf raises - 20x130kg, 15x150, 15x150, 15x150</p>
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<p>X-trainer - 12mins moderate pace</p>
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<p>Finished with 1 min vibe, a roll out and a 2min plank</p> -
<p>Back and shoulders again today.</p>
<p> </p>
<p>Started with a couple of weights carry around the gym using 16 then 18kg KBs</p>
<p>1 arm DB rows - 20x20kg/side, 15x27.5, 12x32.5, 10x35</p>
<p>Close grip pulldowns - 20x54kg, 15x60, 10x66, 10x66</p>
<p>Hyperextensions - 20 reps, +10kg x 15, 15 reps</p>
<p>Straight arm pulldowns - 20x44kg, 15x50, 12x56, 10x62</p>
<p> </p>
<p>Cable lat raises - 20x5kg X 3</p>
<p>BB upright rows - 20x30kg, 15x35, 10x45, 10x45 dropset --> 10x35</p>
<p>DB lat raises triple dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3 sets</p>
<p>Reverse machine OHP - 20x50, 15x60, 10x70 each superset with 10x10kg bus dirvers</p>
<p>Cable rear shrugs - 20x84, 15x84, 15x90, 15x90</p>
<p>DB OHP finisher - dropset of 10x20kg/side --> 10x17.5 --> 10x15 -->10x12.5 -->12x10</p>
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<p>Finished with 10mins on the bike. Moderate pace/resistance</p> -
<p>Great session this morning. Powered by Anthrax, megadeth and potentially a bit much pre workout.</p>
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<p>Warmup was just a few sets of decline crunches</p>
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<p>Deads = 10x70kg, 5x110, 3x140, 2x160, 1x180, 1x190 (slow pull today so didnt go higher), 3x160, 10x110</p>
<p>Leg press - 30x80kg, 25x120, the 8 sets of 20 @ 160kg across various leg positions (ie wide, narrow stance, high/low on the plate).</p>
<p>Reverse hypers - 4 sets of 20.</p>
<p> </p>
<p>Cardio - 10mins HIIT on the cross trainer do 20sec full noise / 40 secs standard. So 10 peaks and bloody peaks they were. Had to lie down for 5mins after and did some half assed stretches while i came back to the land of the living</p>
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<p>Abs - 3 sets decline crunches and 3 sets KB side bends.</p>
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<p>Legs (glutes and quads mainly) were sore as hell yesterday so spent a good 30mins rolling out in front of the fire last night. Worked well.</p> -
<p>Pretty average chest and arms session this morning. Been low carbing all week so just struggled to get a decent pump even with 50grams of glycofuse taken pre workout and some NO3 supps. Ah well!</p>
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<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x55, 10x55 dropset--> 10x45 --> 10x35 --> 15x20</p>
<p>Machine flies - 20x48kg, 15x54, 12x60</p>
<p>Preacher curls - 20x22.5kg, 15x27, 12x32, 12x32</p>
<p>Tricep pushdowns - 20x38, 15x44 (just to get triceps pumped up)</p>
<p>Close grip bench - 12x60kg, 10x70, 10x70, 10x70 superset with a couple of sets of closegrip chins 15 reps each</p>
<p>Standing cable curls - 15x20kg/side, 12x23, 12x23, 12x23 dropset --> 12x17</p>
<p>Seated OH DB extensions - 20x17.5kg, 15x20, 12x22.5</p>
<p>Cable hammer curls - 10x38kg, 10x38, 15x32, 20x26</p>
<p> </p>
<p>Gave up as pump just not there!</p>
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<p>Must say I am feeling pretty dam lean. Pretty stoked with results for 10days but have had tighten up the diet a lot to do it. Will check bodyfat tonight.</p> -
<p>Have done two short workouts so far while here in Thailand. Just too dam hot in the hotel gym to go for more than about 30mins or so. Equipment also fairly limited. Heaviest DB is 25kg. Total squat rack plates are less than 100kg too.</p>
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<p>Yesterday did an upper body blast and managed a good pump. This morning did 15mins on the bike then 5x giant sets of lunges, step ups and squats holding a 20kg plate. And some abs work.</p>
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<p>Will prob just rotate between upper and lower when i have the time.</p>
