JK vs BigRed
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<p>Great session this morning. Really good when you back up a crap one (like yesterday) with one like today.</p>
<p> </p>
<p>Trying out a new preworkout my best mate is formulating. Not 100% sure on ingredients as yet but very impressed for a single scoop. Lazer focus, solid pump and really good clean energy. The mood enhancement / feel good factor though is out of this world. Wow.</p>
<p> </p>
<p>Workout....</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x55, 10x55, 10x55, 10x55</p>
<p>DB pullovers - 20x12.5kg, 12x17.5, 12x17.5</p>
<p>Machine flies - 15x60kg, 15x66</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Preacher (iso) - 6x27kg, 6x32, 6x32, 6x32</p>
<p>Cable reverse curls - 15x30kg, 12x36, 10x42 dropset 12x30</p>
<p>Tricep rope pushdowns - 25x38kg, 20x44, 20x44, 15x50</p>
<p>Skullcrushers (iso) - 2 sets of 6 x32kg, 2 sets 8x27 each superset with closegrip pushups to failure (think went 10,8,8,10 reps)</p>
<p>Cable hammer curls - 6 sets of 10-12x38kg</p>
<p>One more set of closegrip pushups to failure - managed about 17 this time.</p>
<p> </p>
<p>Also picked up my monthly allocation yesterday which in addition to the new test stim including some BCAAs, protein bars (fuk left them in the car) and a tub of casein whey. I dont usually use casein but will replace my post bed whey shake with the casein whey. It's chocolate too so a good one for the evening when you often need something sweet to satisfy.</p>
<p> </p>
<p> </p>
<p>Sorry no blondie report today. She was there but cant for the life of me remember seeing what she was up. That lazer focus on the workout I tell ya!</p> -
<p>ha ha post me some bro!!</p>
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<p>I swear you are the Walter White of the training forum bro - Mr Chemist!! Doctor Gainz!!</p>
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<p>At my suburban YMCA we're lucky to see any women under the age of 60. They have been spotted, but are as rare as hens teeth and mostly a bit on the wobbly side.</p>
<p> </p>
<p>Used to be some absolute crackers when I trained in Oslo :man_in_love:</p>
<p> </p>
<p>Love my gym though. Bit of an early 80s feel and most inhabited by seniors with nothing else to do, but has everything I need and always heaps of space and no waiting. The odd hot blonde wouldn't go astray though....</p> -
<p>Two days rest always does me well over the weekends. Seems to set me up nicely for a big monday</p>
<p> </p>
<p>BB press - 15x60, 10x80, 5x90, 5x90, 5x92.5</p>
<p>TB rows - 15x45, 8x65, 6x70, 6x70, 6x70</p>
<p>Incline DB press - 12x32.5kg/side, 12x32.5</p>
<p>Seated row - 12x72kg, 12x72</p>
<p>Dips - +30kg x 10, 10, 9</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>Seated DB press - 12x20kg/side, 10x25, 10x25, 9x25</p>
<p>Incline DB curls - 12x17.5kg/side, 8x20, 8x20, 8x20</p>
<p>Tricep OH cable extensions - 15x38kg, 12x44, 10x50, 10x50</p>
<p> </p>
<p>Big week ahead workwise and hopefully in the gym as well. Planning heavy squats tomorrow but will see how we go. Some volume in the deadlifts on thurs and shoulder destruction on weds.</p>
<p> </p>
<p>Weighed in yesterday (gonna do them weekly on Sunday mornings) and was bang on 80kg still but now just under 14% body fat. All good for now.</p> -
<p>Any targets in mind for squats tomorrow? Good call to rest up over the weekend - sometimes its the last thing you want to do but gotta let the body recover from time to time!</p>
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Bugger your body fat, what was the blonde doing?
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I'll bet you just happened to be "limbering up" behind her
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<p>I can't deny that^^^ mate.....</p>
<p> </p>
<p>Today being a tuesday was legs. On Tuesdays we sqwat!</p>
<p> </p>
<p>Squats - 15xbar, 10x60kg, 10x60, 8x100, 5x130, 5x130, 3x150, 3x150, 8x130</p>
<p>Straight leg deads - 15x50kg, 12x70, 10x80, 12x80</p>
<p>Leg press (high foot placement and nice n deep for glutes) - 20x160, 12x200, 15x200, 15x200</p>
<p>Lying leg curls - 12x42kg dropset 10x36, 12x42 --> 15x30</p>
<p>Lunges - unweighted down the gym and back X 3</p>
<p>Seated calf press - 20x240, 15x340, 15x340, then dropset of 10x340 --> 10x300 --> 10x260 --> 10x200 -->10x160</p>
<p> </p>
<p>Finished with a rollout and some abs work before a short 5 min ride</p> -
<p>Noice, repping one-fiddy at 80kg bodyweight is really good! That'd put you at 160-170 singles for sure.</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="598735" data-time="1469158952">
<div>
<p>I swear you are the Walter White of the training forum bro - Mr Chemist!! Doctor Gainz!!</p>
</div>
</blockquote>
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<p>Fucken hell Paeks, stop watching those Broscience vids I keep tagging you in on FB ! they're changing you !</p> -
<p>Feels like I'm eating a lot at the moment. Always seems to be time to eat but never hungry other than for that post training meal. Usual day has been looking like this:</p>
<p> </p>
<p>5.10am rise, stim and 40g glycofuse (carb)</p>
<p>530-645am train sipping on BCAAs</p>
<p>645am protein shake and a really ripe bannana</p>
<p>740am couple of scoops of oats with cinnamon plus scoop of whey, 3 fish oils, 2 vitamin c</p>
<p>10am (ish) - 1 cup kumara, some chicken breast and green vege, couple of mandarins</p>
<p>12.30pm (ish) - 1 cup kumara, some chicken breast (or can tuna) and green vege, couple more mandarins</p>
<p>3pm ish - 4 eggs and 10-15 almonds or a protein bar</p>
<p>6-7pm (somewhere in there) dinner - whatever wife makes but usually low carb - lots of meat and and greens. If I get my choice it's salmon or scotch fillet but yeah just whatever is going.</p>
<p>930pm protein shake before bed.</p>
<p> </p>
<p>That's if I turn down all the other stuff that is floating about at work and home like cakes and biscuits etc.</p> -
<p>Has any research been done about not eating carbs for lunch? My rice cooker has died and I've had a few lunches now without the usual carbs. It actually felt pretty good having heaps of chicken and veggies sans carbs. Doubt it's good long term though. Energy needed.</p>
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Meal timing can impact things but total calories are much more important.<br><br>
You will be feeling good as no post lunch carb crash. I'm not fully up to speed with why we carb crash but I think it's worse when the carbs are high GI and convert to sugar easier/faster. They give you the up and then you get the down. Lower GI carbs give more sustained energy.<br><br>
And thats primarily what carbs are for....energy. Should time the intake around training sessions to get the most out of them<br><br><br>
I drop carbs back a plenty when I'm looking to lean up. Actually up fats and protein and drop carbs right back for the majority of the week. I then have weekly refeed or higher carb meals or days to keep sanity and the body from getting use to the low carb life. Works well, for me anyway -
<p>Great back and shoulders session this morning. I love training shoulders so make sure I train back first so that I actually get it done. Tried something a bit different today for shoulders and wow it was hard as hell. Amazing pump!</p>
<p> </p>
<p>The workout</p>
<p> </p>
<p>BACK</p>
<p>Lat pulldowns - 12x60kg, 12x66, 10x69, then one underhand closer grip set 12x60</p>
<p>BB highpulls - 6x50kg, 8x50, 10x50, 10x50</p>
<p>Machine rows - dual 12x90, then single sides 10x90, 10x90, 8x100 --> dual 10x100</p>
<p>Hyperextensions - 12, 15, then +10kg x 12, 12 reps</p>
<p>Straight arm pulldowns - 12x50kg, 10x56, 10x62 dropset --> 12x44</p>
<p> </p>
<p> </p>
<p>SHOULDERS</p>
<p>BB overhead press - 5x50kg, 3x55, 3x55</p>
<p>Hammerstrength seated press - 5 sets of 10x35kg/side</p>
<p>DB OHP ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10, rest and then another 10x10. Hardest ladder I've done. Didnt make the 22.5 set I can usually hit.</p>
<p>Rear DB flies 8x7.5kg/side superset with Facepulls 12x26kg superset with Pec dec reverse flies 15x30kg X 2 sets</p>
<p>Shrugs (using hammerstrength flat bench) - 20-25 reps x40kg per side then rest pause for another 20reps X 2 sets</p>
<p> </p>
<p>BRUTAL.</p> -
<p> :good:</p>
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<p>Bro, what is the OHP ladder exercise? are you working your way up through those weights with little/no rest? ie a super (SUPER) set?? I think I can feel the burn from Wellies!</p> -
<p>Yeah basically working the rack. You start with the 10kg dumbells and bang out 10 reps (easy) then quicky grab the next ones up (12.5kg at my gym) and straight in to another 10 rep and so on until you cant complete the 10 reps. Then its times for a 30sec breather at the top (check out the view etc) and head back down the rack to where you started. 1 ladder set is usually enough!</p>
