JK vs BigRed
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Did as planned this arvo and hit gym for a fairly random weights session.<br />
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Leisurely 1000m row as usual to kick things off and then 4 sets of pullups.<br />
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Deadlifts - think 6 or 7 sets all up and up to 160kg for 3 reps. Last set was 18 of 110kg. Felt good.<br />
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Rest of workout included incline DB bench, seated rows, lat pull downs, narrow grip BB bench, tricep cable extensions, bb bicep curls, tricep pulldowns. Lots of super sets. Hardly sat down.<br />
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Good fun -
More cardio today while I watched Val in the shotput this morning.<br />
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40mins on the spin bike but only moderate intensity. Good sweat but nowehere near death.<br />
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Finished with 4 sets of 20 reps on the calf raises and some hanging leg raises. -
Good on ya for sticking to the plan mate. Can be tough when all you want to do is push some tin! Cardio is always the first thing to drop for me. How is the eating going?
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Eating is going well mate. Cut it right back to about 2000cals and clean as. Just hard getting enough protein and fats in without over doing the carbs.<br />
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Was having like 1 to 1.5 cups of brown rice with my lunch each day (usually with tuna or chicken and frozen vege etc) but have cut that back to 3/4 a cup max and also replaced the peas and carrots with a double dose of cauliflower and brocolli instead. Upped the fats a bit with a table spoon of natural peanut butter each day plus quite like this avocado and garlic sauce on my rice/tuna mmmm makes it eatible.<br />
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Dinners always the hardest part but so far the wife hasnt shown me even 1 potatoe. Had a some of kumara tonight with the lamb rack but not a huge amount. Plus heaps of beans and more brocolli.<br />
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Oh and nailing an extra protein shake each day to help hit the targets which if any one is interested is 160gram carbs, 75gr fats and 175gr protein.<br />
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Would like to somehow mix in a couple of heavy lifting days plus some days of this circuit and 1 of cardio but unsure how it will work best. Am thinking Monday Circuit + abs, Tues Weights, Weds cardio and stretching, Thurs circuit, Friday weights and abs could do it and allow ample time for recovery from the weights days. The circuit days dont damage my muscles but work them a bit whilst destroying me from a cardiovascular angel. Just need to sort out how to approach the two weights days - push / pull? Or Upper / Low? Or 2 different full body days? hmmmmm -
Circuit today - 2 times through with 2 mins rest between each and then abs class - 1min crunches, 1 min twist n crunch, 1min reverse crunches, 1 min leg drops and rest 30seconds before repeating. Then prone hold - managed 4mins...just!<br />
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Then another time through the circuit. Done. -
Another one of them random saturday workouts full of heavy weights and high intensity.<br />
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Started with pullups and deadlifts and then lat pull downs, incline DB bench, shrugs, flies, tricep cable extensions, skullcrushers, heavy DB bicep curls and some high rep ez bar curls. Lots of supersets and drops sets. Felt buggered as. Was great! -
Right so have done 2 weeks of circuits and dont mind it really so have decided to go with what I proposed above and fit in a couple of lifting days as well.<br />
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So the plan is:<br />
Monday - circuit + abs<br />
Tues - weights<br />
Weds - cardio and stretching (+ calves, back extensiosn, hanging leg raises etc)<br />
Thurs - circuit<br />
Friday - weights and abs<br />
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So the weights days - am thinking 2 x full body days would be most effective and would keep it pretty much to compounds plus maybe tricep isolation one day and bicep the other. Already doing deadliftss and OHP in my circuit (even though not heavy at all) so will leave them out. Same for upright BB row so this leaves me with squat, bench, some seated row, pullups etc. Not too many lifts which means can fit a decent amount of sets in of each. Plan sorted....I think! -
ooo squats how I missed you. Been a while since I cranked out a few of these bad boys....gonna feel it tomorrow!<br />
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So bit of an all rounder day today - the first of 2 for this week.<br />
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5mins on the bike and then to the squat rack. Not heavy today but a few reps to get back in to it. 10 x bar, 10 x 60kg, 10 x 60kg, 8 x 90kg, 8 x 90kg, 6 x 90kg, 10 x 60kg.<br />
Bench press (again...been a while) so 10 x bar, 10 x 60kg, 10 x 60kg, 5 x 70kg, 5 x 75kg, 10 x 60kg.<br />
That took me a bit longer than expected so had limited time after than but squeezed in 3 sets of lat pulldowns, 2 sets of 15 machine flies, 3 sets of tricep extensions supersetted with dips. Felt good to have a solid pump on again. -
[quote name='JK' timestamp='1344981462' post='304203']<br />
Nothing too exciting this morning - just 30mins HIIT on the stepper and then calf raises and hyper extensions.<br />
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Also hobbling a fair bit this morning from yesterdays squats. Chest a bit tender too - as it should be!<br />
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Good work that man! -
Circuit day today so 3 times through with 3 mins rest between rotations.<br />
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Did a few sets of hanging leg raises at the end too and that was it.<br />
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Also got some more protein yesterday, been using the Inner Armour SuperQuad stuff as its reasonable quality and about $70 for 2kg so good value. Anyway, tried the double chocolate fudge flavour and god damm it is a treat! Mmmm -
Worked late last night til about 2am so only 3 and 1/2 hours sleep before alarm went for gym.<br />
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Took a sample of 1 More Rep pre-workout that I got with my protein and found it pretty good - not too stimmy and decent energy throughout the workout and a pretty crazy pump in the arms by the end.<br />
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So 5mins on the bike to warmup and then squats 10 x bar, 10 x 60kg, 15 x 60kg, 10 x 90kg, 10x 90 with sets of 10rep underhand pullups in between each.<br />
3 sets of bench - 10 x 60, 10 x 70kg, 8 x 70kg with DB flies in between.<br />
The did the abs class - usual circuit but only 30seconds each rotation today but 4 times through.<br />
Back to the weights and 3 sets of seated row, 3 sets of lat pull downs, 3 sets of shrugs.<br />
Then some arms work - think did 6 sets of BB bicep curls all up with first 3 supersetted with tricep cable extensions (20 reps) and the 2nd 3 super setted with dips and couldnt beleive how many dips I could do. First set was over 20 and 2nd and 3rd sets were far off 20 either. Felt like I could dip for ever so made sure I did them nice and slow.<br />
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Weekend off.....Go the ABs! -
And another week begins...<br />
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500m row to kick things off and then 3 times thru the circuit with 2mins break in between. Still find the 1min pushups the hardest part.<br />
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Then abs class which involved medicine balls today for crunches, twists and holds. Also did some prone holds and other random side hold things.<br />
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1000m row to finish. <br />
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Holy shit what a 24 hours....<br />
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Felt pretty rought most of yesterday morning and even no better after lunch. Projectile vomitting commenced mid arvo and continued until about 11am this morning. Felt like utter puss. Sweating and shaking and one of the worst nights of my life. Pretty sure its what my lil girl had last week but how she got through it like she did just baffles me. My boy has it too but appears to be a few hours behind me as he didnt erupt until mid night last night.<br />
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I think I'm in control now but not feeling right at all so will skip the gym tomorrow as well with aim of doing push / pull on thurs/friday.
