JK vs BigRed
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<p>Cardio this am</p>
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<p>30mins on the cross trainer - 1st 10 and last 10 low intensity but middle ten was HIIT with 30seconds full noise on the heavy setting and 60seconds normal.</p>
<p>Finished with abs circuit of mountain climbers, leg drops and planks (1min of each and 3 times through) and a bit of a roll out to assist with recovery from earlier in the week</p> -
<p>Shoulders and arms this morning - standard friday really</p>
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<p>Warmup was a 500m row ins 1.38. Good way to get the heart cranking</p>
<p>OHP - 10x15kg per side, 10x20kg, 10x22.5, 10x22.5</p>
<p>Chins - 15,12, 12</p>
<p>Side raises superset with front raises - 12x8kg/12x8kg, 10x10kg/10x10kg superset to 8x8kg/8x8kg</p>
<p>Dips (added weight of 24kg - 10 reps, 10reps - was failure)</p>
<p>Face pulls superset with read delf flies - 10x38kg / 12x36kg X 2</p>
<p>Close grip incline bench superset with tricep kickbacks - 12x50kg/10x10kg per side X 3</p>
<p>Preacher curls - 10x29.5kg x 3 sets</p>
<p>Hammer curls - 10x15kg per side x 2 sets</p> -
Short cardio and abs session this morning. <br><br>
20mins HIIT on the cross trainer<br>
Decline crunches x 50<br>
1 min row - 349m<br>
Cable chops high to low and then low to high - 2 sets of 12x20kg left and right for each<br>
1 min row - 342m<br>
Circuit of mountain climbers, medicine ball twists, leg drops - 1 min of each twice through<br>
Rocky crunches - 100 to finish -
<p>Gonna do something a bit different this week before I have a few days off down the beach next week. Today was a circuit and then some arms work.</p>
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<p>Warmup - 1000m row and stretches</p>
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<p>Todays circuit was 15 reps each of clean and press, BB rows, front squat, deadlifts and press-ups. First two rounds were using 25kg barbell, 2nd two rounds 30kg. Not overly heavy but you sure do feel it especially for the clean and press. Bit light on the deadlifts but can be a bit more explosive their than usual. So 4 rounds all up.</p>
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<p>Finished with some arms work - EZ bar curls 2 sets each of 10x27kg and then 10x32.. Each set superset with overhead tricep extensions (2 sets of 12x38kg) and then tricep push downs (2 sets of 12x60kg)</p>
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<p>Will do something similar Weds and Friday and then cardio and abs Tues and Thurs which will also be low carb days for the week.</p> -
<p>cool, it's choice to mix things up every now and again. Volume + light weight = pain!</p>
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<p>30mins cardio today on the cross trainer</p>
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<p>Then abs which was various circuits including weighted crunches, decline crunches, weighted twists, hanging leg raises, swiss ball crunches and prone holds. About 20mins worth.</p>
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<p>Low carb day today.</p> -
<p>Successful low carb day yesterday - final intake for the day was 77g carbs, 163g protein and 69g fats for a grand total of 1583 calories. And suprisingly I didn't feel hungry at all during the day. The key appears to be eating shitloads of beans and broccoli etc.</p>
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<p>This morning was another circuit type workout. Started with a 1000m row and then a kettlebell circuit of clean and press (12 reps per side), kettlebell swings (20reps), kettlebell rows (12 per side) and kettlebell squats (20reps). 4 times through using an 18kg kettlebell. 30seconds rest between sets.</p>
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<p>Then more of a rotation of bench press (60kg for 12 reps) then pullups (10reps). 4 times through with no rest over than walking between the areas.</p>
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<p>Finished with some hyper extensions - 3 sets of 15.</p> -
<p>That is a cool circuit - that is a lot of KB reps! </p>
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<p>You've been doing rows!!? Excellent, can you please rush to San Fran and start rowing our frigging boat around the harbour!! Seems like that's the only way we'll manage a win!</p> -
<p>I presume they were front squats with the KB? with it tucked into your elbow and hand up under your chin? You could super-set those bad boys with box step ups. That is pretty easy to work in and a nasty contrast to the squatting!</p>
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<p>Or you could do KB lunges... but I'd go for the box step ups as you already have squats.</p>
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<p>Ahem....<a data-ipb='nomediaparse' href='http://www.daimenhutchison.com/rugby/index.php/topic/39187-pre-workout-suggestions/'>http://www.daimenhutchison.com/rugby/index.php/topic/39187-pre-workout-suggestions/</a></p>
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<p>More cardio today</p>
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<p>Started with 30mins on the spin bike, varied pace and some heavy hill work involved.</p>
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<p>Then got one of those 30kg weight bags and did step ups on to a box with bag on shoulders. Didnt count reps just did right through song (3-4mins) and then did abs for a song then back to step ups. 3 songs worth of each so prob 10mins stepups and 10mins abs all up.</p> -
<p>Arms and shoulders today - hard to go past this on fridays</p>
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<p>Seated DB press - 10x15kg per side, 10x17.5, 10x20, 10x22.5,</p>
<p>Shrugs - 12x70kg per side x 4 sets</p>
<p>Front plate raises - 10x10kg, 10x15kg, 10x15</p>
<p>Dips - (+28kg kettlebell) - 10, 10, 7 reps</p>
<p>BB curls - 10x37kg x 4 sets<br>
Skull crushers - 10x27kg, 10x29.5kg, 10x29.5</p>
<p>Incline DB curls - 10x15kg per side superset with tricep pushdowns 12x50kg X 3 supersets</p>
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<p>Weighed in 77.5kg. Tomorrow I have a cardio and abs session planned and then a week out of the gym. Will return there after to shred for summer.</p> -
<p>More golf yesterday and a 6km run with wife. I pushed the buggy which meant running w no arms. Felt gumby as.<br><br>
Did a shorter jog today as wife reckoned she was a bit sore and an hours worth of tennis. Got the tan underway good and proper too. Great start but potentially burnt. Fingers crossed.<br><br><br>
Been thinking about my workout plan for the next few months too. The aim is to continue to lean up ahead of summer without sacrificing muscle. I like what I've been doing but gonna crank some full body style training from monday which will also be on the cards for weds and fri. Focus will be on compound movements hitting legs, chest, back, shoulders each session plus cycling through various isolation exercises for biceps, triceps and calves. Arms should get a fair bit of work via the compounds so hopefully wont need to add much in that regard. Sounds like a lot to get through each session but the rest periods will be kept short to maximise intensity. Tues and thurs will be low intensity cardio + abs and sat will be high intensity cardio + abs or maybe a circuit.</p> -
<p>First day back in to it....warmed up with 1000m row then in to the new full body regime. Details below are working sets only ie warmup sets not noted.</p>
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<p>Flat BB Bench - 10x65kg, 8x70kg</p>
<p>Decline DB flies - 12x12.5kg per side</p>
<p>Squats - 10x80kg, 10x90kg</p>
<p>Leg extensions - 10x60kg, 12x60kg</p>
<p>BB rows - 8x50kg, 10x50</p>
<p>Lat pulldowns - 12x54kg, 10x60kg</p>
<p>Seated OHP - 10x20kg, 10x20kg</p>
<p>DB side raises - 12x8kg per side superset with front raises for 12x8kg</p>
<p>BB curls - 10x30kg, 10x30kg</p>
<p>Tricep extensions - 12x38kg, 12x44kg</p>
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<p>Weights a bit lighter than usual and think I needed it due to the short rests between sets/exercises.</p>
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<p>Also, after the week off my carb cycling has recommenced with low carb days now on Tues and Thurs. Having bit of a refeed today as carbs have been pretty low lately and it was my first day back in the gym. Did weigh in at 76.5kg which was lighter than expected as well. Will try get bodyfat done tomorrow morning.</p> -
<p>Whoa, that is heaps to get through in a single session bro.Even with 2 sets each that's plenty when you add it up. How did you find it? </p>
