JK vs BigRed
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Cardio and mobility day today which felt like was needed.
Cardio - 30mins spin bike at good pace. Plenty of sweat
Mobility - lots of foam roller and stretching. Focus on legs and glutes as pretty tender from monday still and need to squat again tomorrow. Also worked on opening up shoulders. Lots of rubber band work and more wall angels, or should I say floor angels using weights to keep arms flat to ground.
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Day 3 of Week 2 and another good session. Heaps of focus.
Deficit deadlifts (from 6cm rise) - 5 sets of 8 @ 90kg
Front squat - 2 sets of 10 @ 55kg, 1 set at 50kg
Lying HS curls - 3 sets of 10 @ 50kg
Leg extensions - 3 sets of 10 @ 57kg
St leg deads - 3 sets of 10 @ 70kg
Machine crunches - 3 sets of 10, 15, 20 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 10kg on it. -
Day 4 week 2
Close grip BB bench - 4 sets of 15 @ 50kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 12 @ 37.5kg
OH DB extensions - 3 sets of 12 @ 27.5kg
Preacher curls - 3 sets of 12 @ 29.5kg
Wall angels - 4 sets of 12
KB overhead press - 4 sets of 12 @ 10kgPretty good week. Enjoying the programme but still very early stages. Another two weeks hypertrophy focus before getting in to the strength stuff.
Eats have been pretty good. Extra calories in diet means I can be a bit looser and enjoy a few of those treats on offer. Still probably not quite hitting carb or calorie targets.
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Hit the outdoor session this morning
Pretty brutal when you haven't done anything like that for a while. Workout included a Tabata component which had 28 sets of 20seconds off and 10 seconds on. A lot struggled! It was finished off with a two minute ladder starting at 10 air jacks/star jumps in to 10 press ups and work ya way down to one of each. Proudly I was the only one who finished and did so with almost 10seconds to spare
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Pretty physical weekend with a 1 hour surf / boogie board session on both sat arvo and sunday morning. Sure takes it out of ya
Week 3 kicked off today. Hardest day yet
Squat - 4 sets of 12 @ 85kg
Lying hamstring curls - 3 sets of 10 @ 50k
Leg press - 5 sets of 15 @ 90kg
Lunges - 3 sets of 10 @ 15kg/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/sideSquats still going good as. Getting good depth on these and ensuring I focus and brace properly each and every rep. Makes a massive difference. Forgot to belt today. Didnt realise until I had finished. Hmmm
Upping the calories as feeling farken skinny at the moment. Wife said looking shredded and dont need to get bigger but its not her Im doing it for!
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Week 3 Day 2
BB bench - 5 sets of 12 at 60kg
Seated row - 3 sets of 12 at 73kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 2 sets of 12 at 15kg/side, 1 of 12 at 17.5kg
Cable side lateral raises - 3 sets of 12 at 14kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10Right shoulder clicking when doing the internal rotations. Need to look in to it. Not sore but annoying and obviously not right.
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Week 3 Day 3 - really feeling things starting to ramp up. Deadlift volume today!
Deficit deadlifts (from 6cm rise) - 4 sets of 12 @ 100kg (so up today in weights and reps!)
Front squat - 3 sets of 12 @ 55kg
Glute ham raises - did these using lat pulldown machine as brace. So hard. Supposed to do 3 x 10, think did 3x6-8reps
Leg extensions - 2 sets of 10 @ 57kg, 1 set of 10 @ 63kg
Lying HS curls - 2 sets of 10 @ 50kg, 1 set of 10 @ 57kg
Machine crunches - 3 sets of 20 15, 10 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 10kg on it -
Day 4 week 3
Bit delayed in arriving at the gym this morning and spilt my pre in the car all over myself. Shook it up and lid not only wasnt on properly, it wasnt even on! Far from ideal. Once sorted and at gym workout was good as.
Close grip BB bench - 4 sets of 15 @ 55kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 12 @ 37.5kg
Skull crushers - 3 sets of 12 @ 30kg
EZ bar curls - 3 sets of 12 @ 30kg (superset with above to save time)
Wall angels - 4 sets of 12 (still tight as fark)
KB overhead press - 2 sets of 12 @ 10kg, 2sets of 8 at 12kg tried to up the weights but struggled a bit. Need to hit 10 reppers herePretty good week. Starting to up the calories a bit more and put on some weight. Told wife was upping stuff (ie more dinner please) and she said not to get bigger and looked great right now (and she never says this like this). Tough shit love
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Cheat meals!! An extra shake or two should see you right
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High intensity outdoor session this morning. 30mins right up on the limiter. Never really gets easier. You can just do more in the team and still same deadness.
One of the workouts was an 8 min track which was split in to 4 x 2min. First two min was 5 squat jumps 10 alernating press ups 15 surfer 180 things as many times thru as ya can. Next two mins was similar but jumping jacks, burpees and lunges. Then did it all again. Killer
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No exercise yesterday just beers and horsies with hooroo
Week 4 underway and first mini peak week from what I can tell
Squat - 4 sets of 12 @ 90kg
Lying hamstring curls - 3 sets of 10 @ 53kg
Leg press - 4 sets of 20 @ 90kg
Lunges - 3 sets of 10 @ 17.5/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/sidePretty good session to get primed up for a day at the cricket
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Legs and glutes pretty sore this morning from yesterdays efforts plus sitting on my ass at the cricket all day didnt help either
Today thoough... week 4 Day 2
BB bench - 5 sets of 12 at 67.5kg (that volume!)
DB row - 3 sets of 12 at 32.5kg
Tricep pushdown - 3 sets of 15 at 63kg
Seated DB curls - 3 sets of 15 at 15kg/side
DB seated lateral raises - 3 sets of 15 at 7.5kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10 -
Yesterdays efforts worked a treat. Was right as rain this morning and ready to hammer them legs again
Week 4 Day 3 - more deads!
Deficit deadlifts (from 6cm rise) - 5 sets of 10 @ 110kg (5,500kg of deads vs 4,800 last week vs 3,600kg the week before!)
Front squat - 3 sets of 12 @ 55kg
Lying hamstring curls - 15x43kg, 12x50, 10x57
Leg extensions - 15x50kg, 12x57, 10x63
Machine crunches - 3 sets of 20 15, 10 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 20kg on itFeels like the gains are coming. Eating a lot more food this week but also crapping a whole lot more. Its noticeable!
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Day 4 of week 4 done which means moving on to the technique phase next week. Heavier weights and lower reps by the look but not as heavy as the upcoming strength phases.
Today...
Close grip BB bench - 5 sets of 12 @ 62.5kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 10 @ 42.5kg
Wall angels - 4 sets of 12 (did these after each BB press set)
Seated DB tricep extension - 3 sets of 12 @ 27.5kg
EZ bar curls - 3 sets of 12 @ 35kg
KB overhead press - 4 sets of 12 @ 10kgContinuing to feel strong at the mo and no injuries (touch wood). Extra calories getting in.
Outdoors high intensity session tomorrow if dry
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Waitangi Day but that don't stop us. Kicked off the technique phase of the programme today with a crack of dawn legs sessions
Week 5 day 1
Squats - 6 sets of 8 at 85kg (total lifted 4,080kg)
Deficit deads - 3 sets of 5 at 100kg
Leg press - 4 sets of 10 at 110kg
Lying hamstring raises - 3 sets of 10 at 57kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15Good session. Squat form is feeling A1. Awesome depth and breathing / bracing of core with belt on. Just feels right and could go heaps heavier but won't as trusting the process
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Week 5 Day 2 and to be honest not that different to the last block for upper. Or so it feels so far!
BB bench - 5 sets of 10 at 60kg (total lifted 3,000kg - gonna track this as interesting to see the progressive overload)
BB row - 3 sets of 12 at 60kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10
