JK vs BigRed
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<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>
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<p>All good, 20 sets is definitely not overkill. Is it a set sequence or can you mix and match? A set order can be a bit of a pain, especially if you have to wait for a machine or gear.</p>
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<p>Mix and match mate. I think just do that body part and move to the next. Key is probably not starting with say chest every day. Will mix that up alot but probably never start with arms or calves etc. Will also try not to do all push or pull exercises in a row but actually that could be an interesting variation.</p>
<p> </p>
<p>Planning to start Weds with Leg press, then incline and pull overs, then deadlifts and onwards...</p>
<p> </p>
<p>Will start friday with pull-ups.</p> -
<p>Cardio and abs today</p>
<p> </p>
<p>30mins on the spin bike and then a roll out as the legs were/are pretty dam tight from yesterday. Then 20mins of abs - circuit of decline crunches (weighted, cross overs), hanging leg raises (straight up and downs, side twists) and balance board.</p>
<p> </p>
<p>Also think was just low on water yesterday as I weighed in today 0.7kg heavier at 72.2kg which is more like it.</p> -
<p>Pretty average workout this morning. Legs were still a bit alot better than yesterday. Started with 5mins on the bike and then was warmup up on the leg press (with 80kg) and on 3rd rep got a nasty twinge in my left hammie.....bugger.....and I had deadlifts planned too! grrrrr had to change things around abit. Ended up doing as follows (again working sets only):</p>
<p> </p>
<p>Incline BB bench - 10x60kg, 10x65</p>
<p>DB pullovers - 12x25kg, 12x25</p>
<p>Rackpulls (instead of the deadlifts) - 10x160kg, 10x160</p>
<p>Upright rows - 12x44kg, 10x50</p>
<p>HS curls - did 2 superlight sets to try free things up. Felt ok but still a bit more now</p>
<p>Rear delt flies (machine) - 12x36kg, 12x39, 10x42</p>
<p>Standing calf raises - 15x150kg, 12x180, 12x180</p>
<p>Incline DB curls - 12x15kg per side, 10x17.5</p>
<p>Skullcrushers - 12x29.5kg, 12x29.5</p> -
<p>Hammie feeling alot better today. Can walk fine on it now. Just a bit tender that's all.</p>
<p> </p>
<p>Cardio and abs today. 30mins on the cross trainer and then abs which consisted of cable chops (3 sets each high/low and left/right) and then a circuit of medicine ball twists, leg drops and planks for 1 min each - 3 times through.</p> -
<p>Hammie still not quite right so couldn't do the legs stuff I wanted to today - well not at decent weights anyway. Added in the extra set in other areas instead</p>
<p>Warmup - 10mins cycle and then 2 sets of 12x30kg hamstring curls which felt ok</p>
<p>Pullups - 10, 10, 10</p>
<p>Close grip pull downs - 12x60kg, 10x66kg</p>
<p>BB overhead press - 10x40kg, 10x40kg and did sets of 10 light front squats at the same weight. Felt ok'ish. Felt best to stop there and be 100% by Monday.</p>
<p>Shrugs - 12x70kg, 12x80kg</p>
<p>Weighted dips - 12x24kg, 15x24kg, 15x24kg</p>
<p>Machine flies - 15x66kg, 15x66kg</p>
<p>Preacher curls - 3 sets of 12x29kg</p>
<p>Tricep push downs - 15x44kg, 12x50kg, 15x50kg.</p> -
<p>Good to see quite an active forum. Hadn't posted for a couple of days and threads down to 6th on the page. This is good!</p>
<p> </p>
<p>Anyway, weekend was no training at all as daughter didnt have ballet on saturday so no cardio/abs session. Ended up attending the NZIFBB nationals on saturday though which was pretty interesting. Some mean as physiques on show.</p>
<p> </p>
<p>Today's session (working sets only)</p>
<p>Warmup - 10mins on bike then stretches</p>
<p>Lunges - 20 per side (just bodyweight) and 15 per side holding 20kg dumbells</p>
<p>Squats - 10x90kg, 8x100, 10x90</p>
<p>DB bench - 10x30kg, 10x32.5kg</p>
<p>Dips (bodyweight - to failure) - 22reps, 17reps</p>
<p>1 arm DB row - 10x32.5kg, 10x35kg per side</p>
<p>Hyperextensions - 15 reps, 12 reps (+10kg)</p>
<p>Seated OHP (hammer strength) - 12x25kg per side, 10x27.5kg</p>
<p>Face pulls - 12x38kg, 12x38kg</p>
<p>Cable curls - 12x38kg, 12x44kg each super set with tricep kickbacks 12x7.5kg per side.</p>
<p> </p>
<p>Felt pretty buggered by the end of it all. Infact, really struggled through the arms work at the end. Should have gone to bed before midnight.</p> -
<p>Quick update on eats. Still carb cycling and on a deficit so my week looks a bit like this</p>
<p> </p>
<p>Monday / Weds - 2000cals (160g carbs / 200g protein / 62g fats)</p>
<p>Tues / Thurs - 1600cals (70 / 160 / 75)</p>
<p>Friday - 2400cals (265 / 210 / 55)</p>
<p> </p>
<p>Sat and Sun - These are the hardest days due to family etc. Usually ensure that one of them is a low carb and low calorie day and this is usually saturday but i vary them around depending on what we have on. Target though for both days is 1800cals.</p>
<p> </p>
<p>This gives me average daily intake for the week of about 1940cals which is a fair bit below my maintenance level of approx 2500 but should be sufficient for fat loss.</p> -
<p>Enjoyable workout this morning. Felt really good. Started with a 1km row and then stretches as per usual.</p>
<p> </p>
<p>Incline DB bench - 10x25kg, 8x30, 8x32.5</p>
<p>DB flies (flat bench) - 15x15kg</p>
<p>Hamstring curls - 12x36kg, 12x42</p>
<p>Deadlifts - 8x110, 6x140, 5x160, 10x110</p>
<p>Upright rows - 12x38kg, 12x44kg</p>
<p>DB front raises - 2 sets of 12x7.5kg per side</p>
<p>DB side raises - 2 sets of 12x7.5kg per side</p>
<p>Seated calf press - 12x240kg, 10x260, 10x260</p>
<p>Skullcrushers - 6x37kg dropset to 8x27kg X 2</p>
<p>Incline DB curls - 12x17.5k per side X 2</p>
<p>(all working sets only)</p>
<p> </p>
<p>Workout seemed to take a bit longer than usual (probably due to the deadlifts etc) but went well.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="397292" data-time="1381730160">
<div>
<p>Quick update on eats. Still carb cycling and on a deficit so my week looks a bit like this</p>
<p> </p>
<p>Monday / Weds - 2000cals (160g carbs / 200g protein / 62g fats)</p>
<p>Tues / Thurs - 1600cals (70 / 160 / 75)</p>
<p>Friday - 2400cals (265 / 210 / 55)</p>
<p> </p>
<p>Sat and Sun - These are the hardest days due to family etc. Usually ensure that one of them is a low carb and low calorie day and this is usually saturday but i vary them around depending on what we have on. Target though for both days is 1800cals.</p>
<p> </p>
<p>This gives me average daily intake for the week of about 1940cals which is a fair bit below my maintenance level of approx 2500 but should be sufficient for fat loss.</p>
</div>
</blockquote>
<p> </p>
<p>Hey, what's your height and weight to get that req intake? And how did you it work out. My scales and myfitrnesspal are telling me pretty different amounts. Cheers</p> -
<p>I'm 1.8 and 77kg which is lightest I have been for yonks.</p>
<p> </p>
<p>Can't recall which calculator I used but there are alot of them on the net so just search and try a few then take an average.</p>
<p> </p>
<p>The thing that gives the most variability of where you have to enter your activity levels and I think alot of people overestimate it here and put 5 heavy 1hr sessions when they do 5 workouts in a week but the actually heavy training time would be something like 15mins at most per session. Also daily activity through the rest of the day needs to be factored in. A desk job (like mine) vs say being a postman has massive differences in calorie usage.</p>
<p> </p>
<p> </p>
<p>Once you work out you required amount you can either add or deduct say 10-20% depending on if you are looking to gain or lose weight. Try that for a week or two and then adjust further as required.</p> -
<p>For something a bit different I am gonna start doing a bit more cardio outdoors. Now that the weather is improving it makes sense and with the beach so close and a couple of good sets of stairs it should be a nice change</p>
<p> </p>
<p><img src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/1385478_10200864375834995_741731171_n.jpg" alt="1385478_10200864375834995_741731171_n.jp"></p>
