JK vs BigRed
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="477662" data-time="1426450459">
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<p>Yeah, I got no real idea as to what it is lol</p>
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<p>Bet it's circus related. Been a huge interest in that sort of training lately, have a couple of (female) workmates get right into it. Pretty impressive stuff and fark those guys and girls are strong as. Definitely something for folks with good power/weight ratios, not for old props like myself ha ha.</p> -
<p>I reckon that kind of training must be pretty effective. Just look at the biceps on male gymnasts. I've always been meaning to incorporate rings into my workout, but no gyms I've gone to seem to just have them hanging there. Looks like its trending that way though.</p>
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<p>So did that session this morning. Was basically 30mins of circuit style high intensity training using the TRX setups like pictured below and aimed at full body. Basically just a different way to do all the usual exercises like squats, lunges, pressups, pullups, bicep curls, tricep extensions plus lots of abs and core work. All rest was active resting too so running, star jumps, burpees etc.</p>
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<p><img src="http://www.menshealth.com/trx/images/pushup.jpg" alt="pushup.jpg"></p>
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<p>Was basically 5 hotties and me in there so quite enjoyed it. Was actually pretty hard too.</p> -
I do a lot of TRX stuff at my gym. Current favourite is the decline press up. Put both feet in the stirrups then move backwards on your hands until your hands are below the pivot pint (where the TRX connects to the roof) Your legs should be at least a 45degree angle. Then push up, tough work, I can just complete 3 sets, 8, 6, 5.
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<p>Yeah we did those DK. Some of the girls struggled but from memory mine were ok. Not sure I quite hit 45degrees tho but I remember setting up and being told to walk backwards a bit. Didnt feel overly sore from anything I did yesterday. Felt like I got some benefit tho.</p>
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<p>Today was back and shoulders and got told it was my 1000th visit to my gym today. 59 pages of this thread ago it all started. Anyway, short warmup of BB overhead press and BB rows using the 20kg barbell. Something like 3 sets of 15 for each. Main workout was:</p>
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<p>Deadlifts - 10x70kg, 6x110, 6x140, 6x140, 3x160, 12x110</p>
<p>Lat pulldowns - 12x54kg, 12x60, 10x63, 10x63</p>
<p>Seated DB press - 12x20kg/side, 10x22.5, 10x22.5, 10x22.5</p>
<p>1 Arm DB rows - 15x22.5kg, 8x32.5, 10x30</p>
<p>Upright rows - 12x48kg, 12x51, 12x51</p>
<p>Hyperextensions - 15, 15 reps</p>
<p>DB lat raises - 15x5kg/side, 20x5, 20x5</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x44</p>
<p>Rear delt flies ( machine) - 15x36kg, 15x36</p>
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<p>Tomorrow will be heavy legs day.</p> -
<p>1000 trips to the church of tin!! nice work JK. </p>
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<p>Legs today as planned......and it was a goodie.. May not walk tomorrow.</p>
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<p>Warmup was the usual ride on the bike and then light leg extensions, walls squats and foam roller.</p>
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<p>Squats - 10x60kg, 10x60, 5x80, 5x100, 5x110, 5x110, 5x110, 3x110 then did two more sets of 10x60kg making sure I went super deep and paused at the bottom for a good 3 seconds.</p>
<p>Leg press - 15x120kg, 15x160, 10x200, 10x200, 10x200 then nasty dropset of 5x240kg --> 5x200 --> 5x160 --> 10x120 --> 10x80 --> 20x40.</p>
<p>Seated leg curls - 15x66kg, 12x78, 12x78</p>
<p>Standing calf raises - 15x130k, 12x160, 12x160, 12x160</p>
<p>Leg extensions - 10x66, 12x66, 50x36 per side so all single legged.</p>
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<p>Finished with a short 5mins ride to loosen up.</p>
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<p>Grow legs grow!!!</p> -
<p>Friday chesticles and arms.</p>
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<p>Warmup was some pressups and pullups plus rubber band pulls.</p>
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<p>Main workout was:</p>
<p>BB bench - 10x50kg, 8x70, 6x80, 6x80, 8x80</p>
<p>Incline DB press - 12x27.5kg/side, 12x27.5, 12x27.5</p>
<p>DB pullovers - 15x15kg, 15x15, 15x15</p>
<p>Seated DB curls (iso) - 4 sets of 8 @ 15kg/side</p>
<p>Cable curls (iso) - 4 sets of 6 @ 44kg</p>
<p>Reverse cable curls - 4 sets of 12 @ 32kg</p>
<p>Tricep rope pushdowns - 4 sets of 20x44kg</p>
<p>Skullcrushers (iso) - 4 sets of 8 @ 27kg</p>
<p>Close grip pressups (to failure) - 20, 18, 15, 15 reps. Did these a bit different today and in between 1 and 2nd and then 3rd and 4th sets I did some neutral grip pullups with a 5sec hold at the top, then 5 sec hold in the middle then 5 sec hang for each rep. Did only 5 or 6 reps each time, burned like fark!</p> -
In Sydney for a few days this week so gonna alternate upper lower through the week <br><br>
Went to a local gym here this morning that was ok. Will be enough to get me by for the time here<br><br>
Today's workout included bb bench, pull-ups, clean and press, bb rows, incline db press, cable flies, upright rows, front bb raises, bb curls and tricep extensions -
Another Sydney session this morning despite the dustiness that followed last nights function and cricket<br><br>
Did upper body again but higher reps in contrast on Monday <br><br>
Workout included kettlebell rows and swings as warmup then in to seated db press, t bar rows, machine chest press, lay pulldowns, shrugs, bicep curls (machine) and dips. -
<p>Back in NZ now and back in to my gym this morning for another legs session</p>
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<p>warmup - 5mins ride, light leg extensions, roll out.</p>
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<p>main workout was:</p>
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<p>Deadlifts - 10x70kg, 10x70, 8x110, 8x110, 5x140, 3x160, 3x160, 3x160</p>
<p>Front squats - 5 sets of 10 @50kg (nice and deep)</p>
<p>Lying leg curls - 15x36kg, 12x42, 12x42</p>
<p>More leg extensions - 12x60kg, 12x60 dropset --> 12x48kg</p>
<p>Reverse hyper extensions - 15, 15, 12 reps</p>
<p>Standing calf press - 20x130kg, 15x160, 15x160, 15x160, 15x160</p>
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<p>Short ride to finish.</p> -
<p>Ended a pretty reasonable week with a good upper body, albeit arms dominated session.</p>
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<p>Warmup was pressups and rubber bands - few sets of lots of each.</p>
<p>Incline DB press - 12x25kg/side, 15x25, 12x30, 12x30, 10x30</p>
<p>Upright rows - 12x38kg, 15x38, 12x44, 12x44</p>
<p>Hammerstrength flat bench - 15x40kg/side, 15x40</p>
<p>Machine flies - 12x66kg, 15x60, 15x54</p>
<p>Pullups - @15kg added x 6,5,5 and 4 reps</p>
<p>Reverse EZ bar curls @ 27kg x 8, 8, 8, 8 reps</p>
<p>CG bench were @60kg for 8, 8, 8 and 7 reps</p>
<p>OH cable extensions @44kg x 10, 10, 10, 10</p>
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<p>Got golf day today so called it quits there and spent 10mins on the cross trainer having a yarn to a mate who as it turns out will also be at the golf day.</p>
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<p>Think Ive put on another kg this week. Was looking pretty swole this morning. All is going well.</p> -
Did the outdoor high intensity cardio session this morning which was the last one they were doing for the summer.<br><br>
30mins of brutality including a couple of tabata style sets. <br><br>
Last track was nasty...run a length (about 40m) the 1 burpee, run back and do two burpees, etc. once you get to ten burpees you start working back down to one. I wasn't first to ten but was first to finish all up. Pretty horrible -
5.9km jog this morning in shore to shore fun run with the kids which goes from taka grammer along taka and then Milford beaches. Decent workout given I had to push the two year old in the buggy and keep a 7year old motivated all the way through. She did well tho and ran pretty much all the way despite the first 15mins being in the pooring rain,
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<p>And in to another week...Upper body power day to start things off.</p>
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<p>Usual warmup - 5mins ride and some wall squats, light leg extensions and a roll out. Feeling like I may not need to do this everyday now given my knee is going pretty good but after yesterdays fun run it was probably a good idea.</p>
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<p>Main workout:</p>
<p>T-bar rows - 70kg x 5, 5, 5</p>
<p>Weighted chins (+10kg) x 8, 7 , then 10 unweighted</p>
<p>BB Bench - 90kg x 5, 4, 4 then 10x60kg for the hell of it</p>
<p>Weighted dips - +30kg x 10, 8, 7 reps</p>
<p>Hammer strength OHP - 7x40kg/side, 6x40, 10x35 dropset --> 12x20kg<br>
Seated DB curls - 3 sets of 20kg x 8reps<br>
Skullcrushers - 3 sets of 32kg x 10reps</p>
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<p>Weight 75.8kg....still light as fark!</p> -
<p>Solid T-bar rows there bro! and weight dips after bench is loco esse ha ha</p>
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<p>Great way to tap out triceps before skullcrusher pain. Good mix of rep ranges too. Always adds something different whether you are lifting near your max or something easier.</p> -
<p>well if you thought that was loco mate....this morning squats was possibly even more cray.</p>
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<p>Warmup was 5mins ride then wall squats, light leg extensions (approx 50reps at 30kg/side) and a roll out.</p>
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Squats - 10x50kg, 8x80kg, 110kg x 5, 6, 6, 6, 5, 5 reps then chopped back to 80kg for more sets of 10, 12, 12 reps. Then final sets were 50kg x 12, 12 reps but these were superdeep with a 5 second pause at the bottom before powering up as explosively as possible.</p>
<p>Straight leg deadlifts - 10x50kg, 8x 70, 8x70, 8x70</p>
<p>Leg extensions - 12x60kg/side, 12x60</p>
<p>Leg curls - 15x66kg, 15x66</p>
<p>Seated calf raises - 20x240, 15x300, 15x300, 15x300</p>
<p>5mins ride to finish.</p>
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<p>Triceps feeling pretty fried from yesterday. Almost sore to touch.</p>
