JK vs BigRed
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Good thinking mate - maybe do 6-8 sets of lower reps to avoid fatigue etc and keep the form bang on.<br />
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Yep for box squats tension on right to the box. First one I did I released tension to early. Felt funny dropping on to my ass if only from an inch or so above the box. Will do more of these but with weights etc next time I do legs which may actually be 2 weeks away. -
Push day today.<br />
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Warmup was 500m row and then some press-ups and stetching<br />
DB flat bench - 4 sets of 8 followed by 2 quick sets of 10 on the BB bench. Incline bench (3 x 10) and then 3 sets of dips which went 15, 11, 9 reps.<br />
Seated OHP - 4 sets of 8 and then 3 sets of 10 overhead tricep extensions.<br />
Finished with 2 sets of 12 on the pec deck supersetted with tricep pushdowns to failure. Did another drop set of tricep push downs to finish.<br />
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Pretty meh workout really. Looking forward to my break i think! Also I am so ever my staple lunch of tuna and brown rice....been a struggle to eat lately.<br />
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Oh and PT has been struck with glandula fever or whatever its called and is in hosp so no measure in this week.<br />
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Ho hum! -
Missed posting yesterday as tooo busy but I can assure you I went to the gym and some cardio was involved along with some abs work and my second dose of calf raises for the week.<br />
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Today was pull and the last serious workout for a week or so as I'm off on holiday.<br />
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So 1000m row and then 3 sets of 8 widegrip pullups. Felt good.<br />
Deadlifts - didnt go too hard today and concentrated on form - 10 x 70kg (wow felt light!), 8 x 100kg, 8 x 130kg, 8 x 130kg, 10 x 100kg. Done.<br />
Rest of workout went CG pulldowns (3 x 10), 1 arm DB rows (3 x 10), upright rows (3 x 10), face pulls (3 x 10), shrugs (3 x 10) then smashed the arms with 3 x 10 seated superslow DB curls, 4 x 10 standing ez bar curls (2 sets narrow, 2 sets wide grip) supersetted with tricep push downs and finally 3 sets of hammer curls supersetted with dips. Fair to say the arms were pretty buggered at the end of that!<br />
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So off to Chch tomorrow to see the inlaws and back mid week before I head off on a fishing comp. Might find a day in there somewhere for a leisurley full body type workout but nothing too hard out. -
Looks like I cant stay away.<br />
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Enjoyed a few days off down in Chch but felt pretty guilty with what I ate and the lack of exercise. So hit the gym this arvo to do a bit of a full body style workout but nothing too strenuous as I dont want to be too restricted with doms with the fishing comp coming up.<br />
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Did 5mins in the bike to warmup and then some squats 10 x bar, 10 x 60kg, 8 x 90kg, 8x 100kg, 10 x 60kg. Followed this up with 2 sets of wide grip pullups.<br />
Moved on the DB flat bench (3 sets of
and then some seated rows (3 sets of 10). Next up 3 sets of OH press and then 2 sets of calf raises. Finished off with some basic arms work being 3 sets of BB curls supersetted with ticep extensions. And that was it.<br />
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Was thinking of doing some cardio tomorrow but might have a late one with the league about to kick off so will go in Sunday for some sort of workout. -
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Not sure of these definitions, sorry. I use overhand-pull ups (hands facing away from me), not chinups. My hands are about 2 1/2 feet apart, at a guess. For full pull ups I go all the way down, but half pull ups stop when the elbow joint reaches about 100 degrees on the way down-I used to be able to do 30 of those with a still body (max of almost 40). I'm not toned at the mo, about 90kg, so they're a little harder.<br />
I use a flat bar that's just above tiiptoe reach.<br />
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How about you?<br />
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I'd recommend you trying 6-10 sets with minimal break doing your max, seems like you'd win a Silverfern pull up contest! -
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Back in groove from today and was dam tough to get out of bed at 530am but I DID IT!<br />
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Started the week with push<br />
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Warmup was 500m row and then some press-ups and stetching<br />
DB flat bench - 4 sets of 8 and then incline bench (3 x 10) and 2 sets of dips for 12 reps each.<br />
Seated OHP - 4 sets of 8 and then 2 sets of 10 overhead tricep extensions followed up with 3 sets of lat raises.<br />
Tricep push downs (3 sets of 12) and then 2 sets of 12 on the pec deck to finish.<br />
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Didn't go too hard today given first day back so wasn't quite at top weights but close to it. Will do legs weds and pull on friday with cardio days in between to complete the week.<br />
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Weighed in too at 82.5kg. -
Good stuff mate - I am not a morning person so big respect for dragging ya carcass outta bed and off to the gym!!
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Go hard bro! the break will probably have you coming back stronger. You should definitely push yourself after you've been through each of your workout sessions.<br />
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I got dealt too by my PT last night. Glorious!! ha ha<br />
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ps notched up a 200kg squat 1RM! just had to share ha ha. There wasn't anyone to high-five at the gym! -
Slightly easier to get up this AM. Making progress!<br />
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Smashed legs today - did this through a 5min warmup on the bike and then some squats - 10 x bar, 10 x 60kg, 5 x 100kg, 5 x 100kg, 5 x 100kg, 10 x 60kg. Still really focussing on ensuring form is bang on again rather than cranking up the weights.<br />
Followed up with 3 sets of 12 on the leg press, 3 x 10 hamstring curls, 3 x 10 leg extensions and 3 x 15 calf raises. -
Slept in => FAIL<br />
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<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/knuppel2.gif' class='bbc_emoticon' alt=':knuppel:' /> -
No sleep in today. Alarm 530. Black coffee smash and in the gym 545am for pull day.<br />
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5mins row and then 4 sets of 8 widegrip pullups. Struggled on last set - only 5 doh!<br />
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Deadlifts - 10 x 70kg, 8 x 110kg, 8 x 110kg, 5 x 140kg, 3 x 150kg, 10 x 110kg.<br />
Rest of workout was usual pull day so 3 x 10 close grip pull downs, 3 x 10 DB rows, 3 x 10 face pulls, 3 x 10 BB curls, 3 x 10 upright row and 3 x 12 hammer curls.<br />
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Felt pretty good.<br />
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First week back now over. Next week I have two days in Aus so will train Mon, Tues & Friday. -
Impromptu workout this arvo as had to drop the kids at a birthday party 2mins from my gym and then pick em up 2hours late.....perfect!<br />
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So did a bit of a chest / triceps / shoulders / abs workout. Rowed 2km at an easy pace (7.25) and then in to it.<br />
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Incline DB press - 3 sets at 25/30kg and then some BB bench which haven't done for a while. 10 x 60, 8 x 70, 6 x 75, 5 x 75, 10 x 60kg with last 3 sets super setted with some DB flies. Then dropped the weight back a bit and did 3 sets of 10 @ 50kg with narrow grip for the tris. Then did 2 sets of dips supersetted with tricep cable extensions.<br />
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Moved to shoulders for a bit and did 3 sets of shoulder press using one of them machine type setups where ya gotta load the plates on. Super setted these with shrugs. Then 2 sets of each 10 reps frontal raises and 10 reps lateral raises and a couple more sets of shrugs thrown in. Finished off with 2 sets of kettlebell clean and press using the 22kg one. Put it down on my big toe on the last rep of the first set...still throbbing!<br />
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Hit the tris again with 3 sets of skullcrushers supersetted with tricep push downs with the last set being what felt like a neverending drop set. Finished with some abs work being crunches and medicine ball twists.<br />
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Was good fun and felt pretty dam fried after it all.
