JK vs BigRed
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<p>Short week so Upper / Lower / Upper is the plan before back in to PHAT next week.</p>
<p> </p>
<p>So upper today. Warmup was 500m row.</p>
<p> </p>
<p>Lat pulldowns - 12x48kg, 12x54, 10x60</p>
<p>BB Bench press - 12x60kg, 8x70, 6x75, 10x60</p>
<p>Decline flies - 12x12.5kg/side X 2</p>
<p>1 arm DB rows - 12x30kg/side, 10x35, 10x35</p>
<p>Straight arm pull downs - 15x32kg, 15x38, 12x44</p>
<p>DB OHP - 12x22.5kg/side, 12x22.5, 10x22.5</p>
<p>Face pulls - 15x38kg, 15x38, 12x44 (superset with DB OHP)</p>
<p>OH Cable extensions - 15x38kg, 12x44, 12x44</p>
<p>Cable curls - 12x38kg, 10x44, 10x44</p> -
<p>Lower body today and thought I should get some squats volume in there, but wanted heavy too so met in the middle.</p>
<p> </p>
<p>Warmup - 10mins on bike and then foam roller and stretching.</p>
<p>Leg extensions - 20x30kg/side, 20x36kg/side</p>
<p>Squats - 15xbar, 10x60kg, 10x90, 10x90, 10x90, 10x90, 10x90, 20x60, 20x60 - fucked!</p>
<p>Leg press (machine) - 8x280, 8x320, 8x340 (I reckon these are on pounds but felt heavier than that compared to normal leg press - def not kg tho)</p>
<p>Leg extensions - 15x48kg/side, 12x54</p>
<p>Standing calf raises - 12x150kg, 12x180, 12x180</p>
<p>Warm down - anther 10mins cycle and stretching to ensure I can walk this weekend.</p> -
<p>More Upper body</p>
<p> </p>
<p>Warmup was a leisurely 500m row. Didnt realise how bad the doms in my glutes and quads were until I sat on the rower.</p>
<p> </p>
<p>Chins - 10 (unweighted), then added 20kg for reps of 6, 6 and 5</p>
<p>Incline DB press - 12x27.5kg per side, 10x30, 10x30</p>
<p>Seated row (wide grip) - 15x54kg, 12x60, 12x66</p>
<p>Machine flies - 15x60kg, 15x66</p>
<p>Shrugs - 12x55kg, 15x55, 15x55 each superset with 12x15kg front plate raisses</p>
<p>Hammer curls - 12x15kg/side, 12x15 superset with dips for 20reps each set</p>
<p>Rope cable curls - 12x36kg, 12x42, 12x42 each superset with tricep kickbacks -12x7.5kg then 10x10kg 2nd two sets</p> -
Another run this morning but shorter and faster - 6km and bit under 30mins. <br><br>
Then a walk along taka beach and back this arvo with wifey at much more leisurely pace.<br><br>
Too many hot x buns today.....doh.<br><br>
Back in to the updated phat routine tomorrow -
PHAT v2 underway Week 1 day 1<br><br>
Decided to do lower body power rather than upper body given I train upper body on thurs.<br><br>
Warmup was 10mins ride, stretching and foam roller then good old 50reps of light leg extensions<br><br>
Squats - 5x5 @ 105kg<br>
Lunges - just bodyweight today for 3 sets of 20<br>
Deadlifts - 3x5 @ 140kg plus an extra couple at 160kg<br>
Leg extensions - 8x66kg, 8x72kg , 8x72kg per side<br>
Seated leg curls - 10x54kg, 10x60, 10x60<br>
Seated calf press - 8x320pounds, 8x340, 8x340<br><br>
5 mins ride to cool down. -
<p>Upper Body Power Day</p>
<p> </p>
<p>Warmup was 1000m row and some pullups and pressups</p>
<p> </p>
<p>BB bench - 75kg 5x5 - struggled a bit but got there. Probably could have done with longer rests</p>
<p>DB rows - 35kg per side for 5x5 - easy</p>
<p>Hammer strength overhead press - 40kg/side for 5x5 - These were hard and suprised I got them. Planned to do BB OHP but couldnt be assed weighting</p>
<p>Weighted chins and dips - +18kg for 3 supersets of 5 chins then straight in to 5 dips. Dips much easier than chins.</p>
<p>EZ bar curls - 37kg for 3x8</p>
<p>Skullcrushers - 32kg for 3x8</p>
<p> </p>
<p>That's the standard upper body power workout for this round but also added in a couple of sets each of straight bar cable pull downs, upright cable rows, rope push downs, hammer curksl and all in the 10-15 rep ranges.</p> -
<p>No train on Monday - just golf. And bad golf at that so bit more walking than usual.</p>
<p> </p>
<p>Today was Back and Shoulders hypertrophy</p>
<p> </p>
<p>Lat pulldowns - 54kg x 12, 60x10, 66x10</p>
<p>BB rows - 50kg x 8, 8, 10 reps</p>
<p>Straight arm cable pull downs - 48kg x 12, 12, 12 reps</p>
<p>Seated row - 60kg x 12, 66 x 12, 12 reps</p>
<p>Seated DB press - 20kg/side x 12, 22.5 x 10, 10, 10 reps</p>
<p>Cable lat raises - 11kg/side x 12, 12, 8kg/side x 15 reps</p>
<p>Rear delt flies (machine) - 36kg x 12, 12, 12 reps</p>
<p> </p>
<p>Felt like a pretty standard workout really. And got through it pretty quick so I might add in an extra exercise somewhere.</p> -
<p>Lower body hypertrophy today</p>
<p> </p>
<p>10mins on bike to warmup then stretching, foam roller and high rep leg extensions</p>
<p>Front squats - 10x50kg, 10x60, 10x60, 10x60, 7x65</p>
<p>Leg press - 15x160kg, 15x200, 15x200, 15x240</p>
<p>Reverse hyper extensions - 12, 12, 15 reps</p>
<p>Lying leg curls - 12x42kg, 12x42, 10x42</p>
<p>Leg extensions - 15x54kg/side, 12x60, 12x60</p>
<p>Standing calf raises - 165kg x 15, 15, 15 reps</p>
<p> </p>
<p>Got some new creatine too. Using ANS Performance Crexcel which is creatine plus a few little extras. Seems decent enough, tastes great. Details at <a data-ipb='nomediaparse' href='http://xplosivsupplements.co.nz/ans-performance-crexcel-creatine-mitofuel.html'>http://xplosivsupplements.co.nz/ans-performance-crexcel-creatine-mitofuel.html</a></p> -
<p>Last day of week 1 of 2nd cycle - Chest and Arms Hypertrophy</p>
<p> </p>
<p>Not much of a warmup today - just pressups and stretching.</p>
<p> </p>
<p>DB Bench Press - 30kg/side x 8, 8, 8 reps</p>
<p>HS Incline Press - 30kg/side x 12, 35x12, 37.5x12</p>
<p>Machine flies - 60kg x 15, 66x15, 69x15</p>
<p>BB Curls - 27kg x12, 27x12, 32x10</p>
<p>Cable rope pushdowns - 20x38kg, 15x44kg, 15x50</p>
<p>Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5</p>
<p>Dips - 12, 15, 15 (did these super slow on the drop and supersetted with the DB curls)</p>
<p>EZ bar 21s' - 21x22kg, 21x22, 21x22</p>
<p>Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 26kg (superset with EZ bar 21s)</p>
<p> </p>
<p> </p>
<p>Weighed in this morning at 78.8kg so not far off getting above that 80kg mark again</p> -
<p>PHAT Week 6 Day 1 - POWER Upper Body</p>
<p> </p>
<p>Standard warmup of 1000m row and then some pressups etc. Workout was:</p>
<p> </p>
<p>BB bench - 75kg 5x5 - repeat of last week. Felt alot better</p>
<p>DB rows - 37.5kg per side for 5x5</p>
<p>BB overhead press - 45kg for 5x5</p>
<p>Weighted chins and dips - +12kg for 3 supersets of 8 chins then straight in to 8 dips.</p>
<p>EZ bar curls - 39.5kg for 3x8</p>
<p>Skullcrushers - 34.5kg for 3x8</p>
<p> </p>
<p> </p>
<p>Was a decent and much needed workout after 3 days on training over the long weekend which only involved a round of golf and a couple of decent walks with the family.</p> -
Lower body power day<br><br>
Warmup was 10mins ride, stretching and foam roller then 30 reps of light leg extensions<br><br>
Squats - 110kgx 5, 4, 3,3,3 (felt weak!)<br>
Lunges - 3 sets of 20<br>
Deadlifts - 3x5 @ 150kg plus 10x110kg <br>
Leg extensions - 72kg x 8 , 75x8, 75x8 per side<br>
Seated leg curls - 10x54kg, 10x60, 10x60<br>
Seated calf press - 8x340, 8x340, 8x340 dropset to 12x240 -
<p>Week 6 Day 3 - Back and Shoulders hypertrophy</p>
<p> </p>
<p>Last week seemed a bit short so added in a few extra exercises today - still got done in about 50mins.</p>
<p> </p>
<p>Lat pulldowns - 60kg x 12, 66x10, 66x10</p>
<p>BB rows - 45kg x 12, 12, 10 reps (dropped weight down a wee bit from last week as I find this exercise in particular really bad on my tendonitis)</p>
<p>Straight arm cable pull downs - 50kg x 12, 56x 12, 56x12</p>
<p>Seated row - 60kg x 12, 66 x 12, 12 reps</p>
<p>Hyperextensions - 15, 15 reps</p>
<p>Seated DB press - 22.5kg/side x 10, 12, 11 (failure) reps</p>
<p>Upright rows - 38kg x 12, 38x12</p>
<p>Cable lat raises - 11kg/side x 12, 8kg/side x 15 reps</p>
<p>Cable front raises - 11kg/side x 12, 8kg/side x 15 reps</p>
<p>Rear delt flies (machine) - 36kg x 12, 15, 15 reps</p> -
<p>Week 6 Day 4 - Legs hypertrophy</p>
<p> </p>
<p>Still pretty sore this morning in the quads from two days ago. Quite unusual for me.</p>
<p> </p>
<p>Warmup was 10mins on bike to warmup then stretching and foam roller</p>
<p>Front squats - 12x40kg, 12x50, 12x60, 10x60</p>
<p>Leg press - 15x160kg, 15x200, 15x200, 15x200</p>
<p>Reverse hyper extensions - 15, 15, 15 reps</p>
<p>Lying leg curls - 12x42kg, 12x45, 10x48</p>
<p>Leg extensions - 12x60kg/side, 12x66, 12x66</p>
<p>Standing calf raises - 130kg x 20, 150x15, 180x12, 180x12, 180x12</p>
<p> </p>
<p>Going to see physio re tendonitis next week as its been going on too long as I know the message will most likely be a few weeks off upper body lifting and golf but will be good to get an experts ideas and opinion.</p> -
<p>Week 6 Day 5 - Chest and armsies</p>
<p> </p>
<p>HS Incline Press - 30kg/side x 12, 35x12, 40x10</p>
<p>DB Bench Press - 30kg/side x 8, 9, 9 reps</p>
<p>Machine flies - 60kg x 15, 66x15, 72x12</p>
<p>BB Curls - 27kg x12, 27x12, 27x12 (superslow and focus on perfect form, max ROM)</p>
<p>Cable rope pushdowns - 20x38kg, 20x44kg, 15x50</p>
<p>Incline DB curls - 12x15kg/side for 3 sets (doing iso holds for first 6 to 8 reps)</p>
<p>Dips - 20, 15, 15 (did these super slow on the drop and supersetted with the DB curls)</p>
<p>EZ bar 21s' - 21x22kg, 21x22, 21x22</p>
<p>Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 26kg (superset with EZ bar 21s)</p>
<p>Hammer curls - 2 sets of 12x15kg (had one of my fav gym bunnines squatting next to me extended my workout somewhat)</p>
<p> </p>
<p>Pretty good week overall but weight hasnt moved alot of tendonitis continuing to give me grief. Was complaining to PT about my struggle to put on weight and he commented that I was certainly looking alot more muscular and not to worry as whatever I am doing is obviously working ok,</p> -
<p>Thanks Wairau</p>
<p> </p>
<p> </p>
<p>SHIT morning this morning. I need to read the signs better - need to take a week off / deload. I've been a bit hampered by tendonitis recently, plus managed to catch a bit of a cold on friday and then this morning did something to my wrist during bench (77.5kg for 5x5) as I couldn't place it on bench to support myself when I moved on to the 1 arm DB rows. Did some seated rows (78kg for 5x5) instead and then 30mins on the bike,</p>
<p> </p>
<p> </p>
<p>Rest of week will be cardio, abs and legs I think.</p> -
<p>yuck, sucks when it's all going against ya mate. I'm on the other side of a short period like that. One thing comes right then two things are poked! </p>
<p> </p>
<p>Best to dial down the intensity and get yourself sorted. </p> -
<p>Felt pretty good this morning (healthwise) so full steam ahead for legs</p>
<p> </p>
<p>Warmup was 10mins ride, stretching and foam roller then 30 reps of light leg extensions<br><br>
Squats - 110kgx 5, 4, 3,4,3 each supersetted with sets of 12 lunges</p>
<p>More squats - 80kg x 10, 10, 10, 10 - higher rep and nice and deep and explosive<br>
Leg extensions - 75kg x 8 , 78x8, 78x8 per side<br>
Seated leg curls - 12x48kg, 12x60, 12x54<br>
Seated calf press - , 15x200, 8x340, 10x340, 12x340</p>
<p>5 min ride to finish.</p>
<p> </p>
<p>Wrist felt ok - only really had to use it supporting the bar for squats and it was pretty much in the position that would hurt.</p>
