JK vs BigRed
-
Monday = Legs day and super refreshed after the weekend.<br />
<br />
5mins warmup on the bike and squat time10 x bar, 8 x 60kg, 8 x 90kg, 5 x 110kg, 4 x 110, 8 x 90kg.<br />
Then on to the leg press (4 x 12reps), hamstring curls (3 x 10), leg extensions (3 x 10) and calf rasies (3 x 21 with reps each set did 5 reps toes out, 5 reps neutral, 5 reps toes in) Finished off with some hyper extensions.<br />
<br />
Weighed in at 81.8kg. Weekend eats were fairly good (after Friday night). Roast chicken with kumara and fresh vege, some snapper and last night smoked chicken in a filo pie with mushrooms and sundried tomatos....ok so pastry involved but DAM TASTY. Said no though to the custard which the kids were destroying so showed some restraint! -
Kettlebell Tuesday done and dusted.<br />
<br />
Started my workout with 40mins of spin and then finished off with 20mins of kettlebell hell which consisted on 45secs each of KB OHP, rows, floor press, squats, pressups (no KB required for that one) and KB swings then 1 min rest and repeat and repeat. Was well poked after that and managed to squeeze out any remaining sweat than hadnt left during my 40mins on the bike. Got those KB swings working nicely now. They seem to just flow but that dam 45seconds feels the longest of all on the KB swing. -
Nice work! painful but rewarding lol. Good to hear you've got the swing sorted, it's just getting used to it. It even saves you a bit of energy too - if you don;t swing it fully then you end up trying to muscle it up rather than use the momentum.<br />
<br />
And you did it AFTER a spin class??<br />
<br />
I may be taking liberties here but dang you crazy boy!! -
love spin when you get into the beat of the music. THere as spin class this mornig at the gym and found myself cranking along to the beat while on the treadmill walking. Fast tracks you go hard, slow tracks you go slow and remeber how tired you are! I'm enjoying a bit of metal at then moment too - AC /DC and Iron Maiden, who'd have thunk!!
-
Great workout this morning....really enjoying things at the moment. Think the split suits me well and continuing to feel leaner and strong. Might all be in the mind but even so its positivity so no complaints.<br />
<br />
5mins row on the rower while i watched some maori news then 20 quick pressups.<br />
<br />
Started with 4 sets of DB bench (8 reps x 2, 5 reps x 2) with the last 2 sets at 32.5kg which is PB for DB bench for me (weak I know but hey making progress). Followe up with 3 sets of incline BB bench (10 reps) with 2 sets of (10) dips.<br />
<br />
Moved on the seated DB press (4 x 8), overhead DB extensions (2 sets of 10), lat raises (2 sets of 10) and then tricep push downs ( 3 x 10) and 2 sets of 10 on the pec dec to finish. Last sets of lat raises and pushdowns were drop sets so hit them good.<br />
<br />
Funny thing to watch today was one of the GC crew trying to out deadlift me (i think). He is a fair bit bigger than me (prob 90-95kg ish) and was watching my lifts last friday and gave me a wink today as he loaded them up whilst I was inclining so either that or hes gay for me. Anyway, he started with a set of 70kg and was throwing the loaded bar down on the last rep always. Made quite a racket...I hate that shit. He did another set of 100 or so and then loaded up 170kg. By then I had buggered off to do dips but could see it all. He gave it 3 good attempts but couldnt get it off the ground. Unloaded 10kg of each side and did it again but only got it to knee height but still managed to chuck it down. He then powered off to do some shrugs and never came back so left it all loaded up which pisses me off no end. piston wristed gibbon! -
lol that is classic - my PT absolutely HATES punks that just leave weights lying around - pretty funny to see him haul someone up. Needless to say I make sure I am a tidy kiwi!
-
Friday funday done and dusted. Gym absolutely dead this morning. First in there at 6am and only about 5 people there the whole time including two PTs!<br />
Was supposed to have a mate join me this morning but he didnt show. Well eventually rolled in about 30mins after talking up a big night.<br />
<br />
Anyway...started the usual way with a 5minute row and then 3 sets of widegrip pullups.<br />
<br />
Deadlifts - 6 x 70kg, 6 x 110kg, 5 x 140kg, 4 x 160kg, 3 x 160kg and then 10 reps of 110kg to finish.<br />
<br />
Then blasted through 3 sets each of close grip pulldowns, DB rows, upright rows and face pulls.<br />
No abs class today so straight in to the biceps work with 3 sets of 8 seated heavy DB curls and then 4 sets of 10 the EZ bar working through the various grips.<br />
<br />
Out a client all day today and as I type this they have just come in and said company does a lunch shout today so here are a couple of menus and choose your burger fuel or chinese mmmmmmmm here is the cheat day! -
Had a queens birthday leg session this morning and the gym was chocka when I rolled in there at 9am<br />
<br />
<br />
5mins warmup on the bike and then squats as usual 10 x bar, 8 x 60kg, 8 x 90kg, 5 x 110kg, 5 x 110, 10 x 90kg.<br />
Then on to the leg press (4 x 12reps at 220), hamstring curls (3 x 10), leg extensions (3 x 10) and calf rasies (3 x 21). Finished off with 3 sets of hyper extensions. <br />
Was a good blast and all done in about 40mins.<br />
<br /> -
good work mate - my sniffle has all the signs of the dreaded man flu! I left my concrete pills at home but I'm intending on getting to the gym tonight!
-
Ughhh hate that manflu or anything that slows ya down. Nail 1 litre of Ribena at the first sign. Always helps for me.<br />
<br />
So Weds = PUSH day.<br />
<br />
5mins row on the rower followed by 20 quick pressups stretches and then another 20 as warmup.<br />
<br />
Started with 5 sets of DB bench (8 reps x 2, 6 reps x 2, 8 reps x 1) then 3 sets of incline BB bench (8-10 reps) and 2 sets of (10) dips.<br />
Rest of workout went seated DB press (4 x 8), overhead DB extensions (2 sets of 10), lat raises (2 sets of 10), tricep push downs ( 3 x 10) and 2 sets of 10 on the pec dec.<br />
<br />
Kinda missing doing the good old BB bench press so may introduce that again sometime soon.
