JK vs BigRed
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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. -
Fairly easy legs workout this morning but due to lack of doing any laundry over the weekend I had to squat in boxers and tore a massive hole in them this morning whilst squatting doh!!!<br />
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Anyway did 5mins on the bike to warmup and then some squats - 10 x bar, 10 x 60kg, 10 x 90kg (caused the rip) , 10 x 90kg and 10 x 60kg. Fairly easy going.<br />
Moved on to leg press (4sets of 12), hamsting curls (3 x 12), leg extensions (3 x 12) and calves (3 x 21)<br />
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Weighed in 83.1kg which is a bit of a suprise although been eating poorly lately. As soon as next bit of travel is out the way then its time to eat super clean and shed some of this fat -
2nd chest workout in 3 days....feels good! Got to watch some cricket too which is one of my fav ways of passing time between sets at the gym.<br />
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Short 500m row and then 2 sets of 30 pressups.<br />
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DB bench 4 sets fo 8, incline BB bench 3 sets of 10 and then some dips 2 sets of 15 then 12.<br />
OHP 3 sets of 10. Overhead DB extensions 3 x 10, lat raises 2 x 12, tricep push downs 3 x 12, pec deck 2 x 12.<br />
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Done. Now 2 days no gym as I have a quick trip to do to Melb and then Brisbane. Back in the gym early Friday. -
I like your casual easy paced 7.25 for a 2000m, that is a second better than my best, and I'm pretty sure I coughed up a lung <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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[quote name='dK' timestamp='1342471593' post='298343']<br />
I like your casual easy paced 7.25 for a 2000m, that is a second better than my best, and I'm pretty sure I coughed up a lung <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /><br />
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I like my mistype - pretty sure it should have been 8.25 as I was going at around 2min/500m pace most the time. Definitelty wasnt pushing things <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/nea.gif' class='bbc_emoticon' alt=':nea:' /> -
And back in to it. Hectic couple of days travel and only got back home 1am last night. Still made the gym 545am this morning though which was bit of an acheivement in itself.<br />
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Did PULL today and skipped my usual rowing warmup in favour of some pressups, burpees and pullups. Good fun but the burpees felt a bit gumby as hadnt done them for a while.<br />
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Deadlifts - 10 x 70kg, 8 x 110kg, 8 x 130kg, 5 x 150kg, 5 x 150kg. Then CG pull downs for 3 sets of 10.<br />
Joined the abs class for 10mins of fun (not) and then back in to it with 3 sets of DB rows and 3 sets of face pulls.<br />
Finished off with 3 sets of heavy seated bicep curls, 3 sets of shrugs and then 3 sets of standing hammer curls.<br />
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Pretty short and sweet workout. Needed to get in to the office early to sort out a few things. -
Good PUSH workout this morning. Seemed to flow quite nicely and got a decent sweat up too.<br />
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Warmed up with 500m row and then 2 sets fo 25 pressups with stretches in between.<br />
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DB bench - 4 sets of 8, incline BB bench 3 sets of 10 and then dips 3 sets of 12.<br />
Abs class - 30 seconds each of medicine ball crunches, a crunch hold with the medicine ball in the air, side to side twist/crunch things with medicine ball and then leg drops. 30seconds rest and repeat. The 1min crunches on the swiss ball and then try balance (seated) on it for 30 seconds....struggled at that. Then repeat.<br />
Back to the weights - 4 sets of 8 DB OHP, 3 sets 10 overhead DB extensions. 3 sets seated machine flies and 3 sets tricep pushdowns.<br />
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Didnt weigh in today but will tomorrow before legs and hoepfully also got the tape out. -
nice work JK, I like mixing up bench and tricep workouts too. Def a good burn at the end of it. Have you tried your overhead press/shoulder stuff on days where you haven't done bench? it can make a massive difference when you aren't already fatigued from bench. I try and slip in some shoulder work when I'm not doing bench in a workout.<br />
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Swiss ball work is brutal, good to work on your balance while working the core. -
Yep use to do shoulders on a separate day when I was doing a 4 day split and didnt notice that much difference to be honest. I know its not ideal doing it on bench day but its working ok with this 3 day split at the moment and with the abs class part way through it does give me a 10min or so break.<br />
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Will change things up again soon (maybe 3 or 4 weeks way) and will prob go to some sort of 4 day split - maybe legs, chest / tri , back / bi, shoulders / tris / calves or similar with a day of cardio thrown in the mix too.<br />
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Also keen to try out the chest / bi and back / tri variation at some time too. I remember reading that Bart did it a fair bit so gotta be good for ya. -
Rightio, check in time this morning and meh progress really. Things are gonna change though as now I'm really focussed on leaning down for summer but retaining what muscle I have.<br />
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So the details....<br />
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Weight was 83.1kg (March 81.2kg) so a bit up there and body fat at 16.2% which is pretty much the same as 16.1% back in March - I think this means I have put on some muscle. Chest has remained at 101cm and cant remember the exact measures on hips and waist but there wasnt any change at all since last time. Arm measurements were up almost 1.5cm each which is good and PT said my triceps had popped out big time but that may have been due to yesterdays chest / tri workout.<br />
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So doing ok I guess. Definately feel alot stronger than before. Just gotta get lean now. PT is gonna give me a new programme to assist with this next week so will see what he serves up and go from there.<br />
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My eating is ok but gonna clean this up. Just gotta say no to the free muffins and pastries etc that always turn up at my meetings - I always feel I can justify having them given I do workout but really I don't need them. Will cut down my juice intake too as I don't need those extra sugars. These little things should make a difference as the rest of my diet is pretty good.<br />
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Here we go! -
Worked out I will prob have time to train whilst away for work thurs/friday so did a bit of a back workout today and will do arms and abs thurs night or friday morning.<br />
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So 1000m row to warmup and then 3 sets of 8 widegrip chin lups.<br />
Deadlifts - kept em pretty light but higher reps and limited rest 10 x 70kg, 10 x 100kg, 10 x 130kg, 10 x 130kg. Done.<br />
Followed up with widegrip lat pull downs (3 x 12), seated row (3 x 12), upright cable rows (3 x 12) and facepulls (3 x 12).<br />
Finished off with 3 sets narrow grip pull ups (15, 12, 10 reps).<br />
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Also joined the stretching class part way through as 3 days in a row has had me feeling it a wee bit. Seemed to make a difference. -
I'm bang 1.80m mate. Always been fairly lean as was a cross country / distance runner but I seem to hold fat on my belly (and my neck haha).<br />
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Weight wise, i'm pretty happy around the 80kg mark but would like to be more cut (sub 10% body fat is goal) so would expect if I met my goals then I'd prob be closer to 75kg. I really needed to build some muscle first. Still very much a work in progress on that.<br />
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I must say that over the last 6months I havent found myself as spent after my workouts as I use to be. There are days where I do feel absolutely buggered though and struggle my way out of the gym but not so often now. I suspect things will change from next week. See what my PT dishes up<br />
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My main issue i feel is lack of sleep. I work pretty hard and long hours at times and its rare im in bed before 11pm and I often find myself training at 6am after only 5 to 6 hours sleep. Not ideal but I survive on this....just not thrive. Need more sleep for more growth. -
Oh, heres a shot of my PT from legs session the other day - 625kg for 6 reps...solid!<br />
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[img]https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash3/563869_10151086429881515_975802192_n.jpg[/img] -
I hope you threw on a couple of extra plates and did at least 8 reps!! naturally you'd finish your set aye ; )
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Pretty random workout today at the hotel gym down the Mount. Limited weights but managed to do a few bits and bobs.<br />
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Started with 500m row leisurely pace and then 3 sets of bench press then another row but this time 1min hard nuts for 343m.<br />
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3 sets of 1 arm DB rows and then a 1min row for 352m. Felt poked...almost spewed<br />
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Next up I did some OHP using the bench press bar etc but didnt realise how low the roof was and almost smashed a light. 3 careful sets of these and then another 1min row but this time only 332m.<br />
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Did 3 sets of BB rows and then 3 sets of BB curls supersetted with OH tricep extensions. Was gonna do another row but ran out of time as had a client dinner at 7pm. Devoured a mean eye fillet steak plus some calamari too whilst avoiding the alcohol. Instead has a spicey as f*** tomato juice which meant I had to drink it very slowly.<br />
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Now I have work to do....
