JK vs BigRed
-
Made it through fine mate but still not feeling quite right.<br />
<br />
<br />
Muddled my way through a pull workout today. Reasonable bit of volume but weights pretty low and no deadlifts as didnt want this to happen<br />
<br />
[media]
<br />
Anyway, so did a lazy 500m row and then 3 sets of 10 pullups.<br />
Moved on to 4 sets of barbell row and then did the abs class.<br />
Then 2 sets wide grip lat pull downs, 2 sets narrow grip lat pull downs. 3 sets of 10 facepulls, 2 sets lateral raises, 2 sets frontal raises and then on to arms which was 3 sets of drops sets starting with seated heavy dumbells then standing EZ bar curls with 20kg plus bar and then 10kg plus bar.<br />
<br />
Will rest up over the weekend and hopefully be all good by Monday to get in to things good and proper. -
WTF!! that is awful ha ha<br />
<br />
That is one motivated dude - maybe missing the odd marble but very dedicated.<br />
<br />
That might have been you JK if you tried DLs the other day! -
Finally feeling GOOD again!<br />
<br />
Felt bit dodgy still friday and sat morning but have finally come right and had a decent training session this morning. Decided over the weekend I miss lifting the heavier weights way too much so changing things up again. Back to a 4 day split but will keep reps reasonably high and rests short. Did chest and biceps today rather than my usual split of chest and triceps.<br />
<br />
1000m row to warmup and then stretches.<br />
Incline DB bench - 4 sets of 10, BB bench - 4 sets of 8, machine flies 3 sets of 12, chest dips 3 sets of 12<br />
ABs class - about 10mins all up with 3 rotations through 4 sets of exercises performed for 45seconds each.<br />
Biceps - 3 sets of 10 BB curls, 3 sets of 12 preacher curls.<br />
<br />
Didnt weigh in today but very happy that the belt has had to come in a notch and doesnt even feel tight! -
It's ok to be addicted to lifting tin bro - we understand <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /><br />
<br />
Good to hear you are back to full health, it's great once you actually start to feel alive again!<br />
<br />
Had been meaning to ask you how often do you see your PT? Do you catch up for new programmes or something more regular? -
I kinda have two I see through my gym.<br />
<br />
One guy Matt is there every morning and does my checks etc. He takes the ab classes and also pushes me on the cardio / circuit type stuff. Can ask him about any exercises etc<br />
<br />
Bobby only does arvos though so only see him if I go late in the day or weekends when I usually train at some time he does. I prefer to deal with him when it comes to my weight programmes.<br />
<br />
<br />
Just eating my lunch and the tuna / brown rice combo still brings back bad memories of Monday last week. Might need to try something else for a bit! -
Tuesday = legs!<br />
<br />
5mins on the bike to warmup and then squats - still going pretty light but keen to get the weights up on these again soon 10 x bar, 10 x 60kg, 10 x 80kg, 8 x 90kg<br />
Leg press 4 sets of 15, then lunges. Got the PT to show me how to do these properly. Only using light 15kg weights at the moment and did 3 walking lunges of about 20 strides each set. Found it hard to balance at first!<br />
Finished off with 3 sets of hamstring curls, 3 sets of leg extensions and 4 sets fo calf raises.<br />
<br />
Should be sore walking tomorrow.<br />
<br />
Oh and weighed in too, 78.2kg..... -
those hanging leg raises are fun! it's tough to stop the swinging, apparently you know you've got a strong core when you can bust out reps without swinging away!
-
If you half raise your knees when you start to swing back you can counter balance. Makes it easier to get still again and avoid swinging all over the bloody show. I never realised how hard it was - now I have respect for the guys/girls that just rip out sets in perfect vertical form!
-
Back today<br />
<br />
500m row to warmup then 4 sets of 10 lat pulldowns.<br />
Deadlift area taken up by some random doing something over than deads so did my barbell rows first for 3 sets of 10.<br />
Deadlifts - 10 x 70kg, 8 x 110kg, 5 x 140kg, 5 x 140kg, 10 x 110kg. Felt a bit flat so didnt push it on the heavies.<br />
Then pullups (3 sets of 10), 1 arm dumbell rows (3 sets of 10) and 3 sets of 10 hyper extensions. -
That's a good effort on the DL volume - were you puking as you went!<br />
<br />
I really struggle past 4-5 reps on DL's. Probably a sign to drop the weight!<br />
<br />
What approach do you take to your lat pulldowns? Do you use the knee roll or take it off to add more focus on core stability? It's one exercise you see heaps of different variations of - behind the head, that swing motion back and pulling down toward the top of the chest, or keeping dead still/locked and pulling straight down. -
My legs are under the knee roll but I dont have it tight locking me in or anything.<br />
<br />
And tend to be more of a leaning back on a slight angle but locked in there and bring the bar down to the top of my chest.<br />
<br />
<br />
Used to do it behind the bar when back at uni as that was what pretty much everyone else did but never really see that technique now. -
Shoulders and triceps today plus friday abs class<br />
<br />
500m row warmup and then seated overhead press - 2 sets of 10 then up the weights for 2 more sets of 8.<br />
Upright rows supersetted with lat raises (3 x 10 of each) then font raises supersetted with rear delt flies (again 3 sets of 10 for each).<br />
Abs class - 8 mins of hell<br />
Then on to triceps - 3 sets of close grip bench (10 reps) supersetted with tricep cable extensions (15 reps each at lighter weight).<br />
Finished off with 3 sets of skull crushers and 2 dropsets of tricep push downs.<br />
<br />
Weekend off as usual. Just golf tomorrow morning and then sunday should be a day of me getting looked after by the kids. -
nice bro. Some solid work right there. Has your gym work helped your golf at all? Smashing it further with the driver etc?<br />
<br />
Hope the kids have lined up a few cold ones for ya! -
It has to a certain extent. I don't play that much nowadays but was fairly handy in my late teens. Got down to a 4 handicap then but never really hit the ball that far. I'm no where near as good nowadays as only play a couple of games a year but hell the ball goes alot further than it use to. Direction however......
-
Ah yes, 'accuracy' I think they call it!! I can hit it a wee way (in the 5-6 rounds I've played in my life) but actually getting to go where I want is a problem!<br />
<br />
4 handicap? that is pretty bloody good. You'd think getting stronger would only assist. Then again you hear how players that change their body shape sometimes have issues with their swing.. wasn't that Daly's excuse!! Can't get skinny as his stomach was important to his swing lol -
Oh it probably does assist. Last time I played I was finding myself way further up fairways compared to 10 years ago. The problem is I just dont play enough and no longer am deadly around the greens like I use to be. Still enjoy it though. See how I go tomorrow.
-
Chest and biceps today - I think I really like this split as opposed to chest/triceps as it allows both biceps and triceps to get worked twice a week (ie triceps indirectly on chest day and then directly on shoulders/triceps days. Likewise with the biceps).<br />
<br />
Anyway, today was 500m row to warmup and then stretches.<br />
Incline DB bench - 4 sets of 10, BB bench - 4 sets of 8 with last two sets supersetted with 10 reps of DB flies. Then chest dips 3 sets of 15 with the first 2 sets supersetted with 15reps of machine flies.<br />
Abs class - about 8mins all up with 2 rotations through 5 sets of exercises performed for 45seconds each.<br />
Biceps - 3 sets of 10 BB curls, 3 sets of 12 preacher curls with the last 2 being drop sets until failure.
