JK vs BigRed
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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.
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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 />
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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. -
IF anyone is after some good quality and well priced protein I recommend the Musclepharm stuff that NZ Muscle currently has on sale<br />
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Have had both the bananna cream and the cookies and cream before and have ordered another one of each at $69 each for 4lb tubs.<br />
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The bananna cream tastes just like those little bananna lollies in the party mixes mmmmm <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/i_am_so_happy.gif' class='bbc_emoticon' alt=':i_am_so_happy:' /> -
Legs day<br />
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5mins on the bike to warmup and then squats - 10 x bar, 10 x 60kg, 10 x 60kg, 10 x 80kg, 8 x 90kg, 6 x 90kg. Still not pusing it. Felt easier than last week though which is good as I'm keen to get my squats back up to where they were earlier in the year when was squatting 3 times a week.<br />
Leg press 3 sets of 15, then 3 sets of walking lunges across the weight room and back.<br />
Finished off with 3 sets of hamstring curls, 3 sets of leg extensions and 4 sets of calf raises. Calf raise machine only goes up to 128kg so today did 21 reps each set - 7 toes in, 7 toes out and 7 neutral. Next week I will have to put some extra plates on top to keep the weights going up. -
6 reps plus is heading more toward the endurance side of things. I reckon JK is cranking out higher volume to get form locked in before dropping back to lower reps and higher weight.<br />
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With a warm up (either bar or low weight) 3-4 sets isn't too much imo. But you are spot on that you want some sort of plan!<br />
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How do you structure your squat session NTA? -
Trying to get lean for summer right now Nick so have moved away from my more strength based workouts of the past and am going for a bit of high intensity with higher reps and shorter rest periods than usual. Quite like squats though so usually do a couple of warmup sets (especially when first exercise of the day) and then at least 3 working sets. You sure get a different sort of DOMS from the high rep stuff than ya do with low reps of heavy weights.<br />
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Going to run with this until the end of October I think and then assess what needs to be done.<br />
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Was doing circuits a few weeks back and the fat was just falling off but missed lifting decent weights so what I am doing now is somewhat of a compromise. -
At the moment, I don't! Haven't got time for gym at present but may look into it once I'm done with the bike thing in october.<br />
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I'm asking mainly because I've never been big on squats due to a weak core, and different methods interest me.<br />
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For example, I like to change up my regular weights reps (12/10/8) with the odd "suicide set" - max weight for as many reps as i can. So if i get to 6 reps at what i consider a near-max weight, then add another bunch of weight and try again. Should be able to squeeze out a couple in the third set if i'm lucky. -
I don't tend to do much of a warm up actually squatting. I'll do weighted box step ups supersetted with swiss ball hammy curls. That fires all the key muscles, the hammy curls also require core strength so that gets you thinking about staying solid through the squat.<br />
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I do 3 sets of 6 reps then a final set of 20 reps at a lower weight. So I get a nice cardio kick at the end! I don't tend to progress the weight on my heavier lifts until I can knock out 6 solid reps at the heaviest weight. I find I do push harder now though, I'll go up in 10kgs rather than 5kg increments.<br />
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Once you have been going for a while I really reccommend trying to find your 1RM. Often it's a lot more than you'd think and can be a great stimulus to pushing closer to your limits.<br />
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Oh and barefoot squatting is where it's at!! you don't want anything under your heels that messes with your form or transferring power through your hips. -
I would have thought hammer curls would perfectly match lifting a beer!!
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I like the idea of barefoot squatting but its wee bit dangerous although dropping a weight on barefoot vs shoes aint that different really.<br />
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I squat and deadlift in fake chuck taylors and find them awesome. $9 from the warehouse and replace every 6 to 12 months. Value! -
[quote name='Paekakboyz' timestamp='1346728835' post='308747']I would have thought hammer curls would perfectly match lifting a beer!![/quote]<br />
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You must lift heavier beer than I <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> -
It's the reps bro, it's all in the reps!!
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Back today<br />
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1000m row to warm up and then 3 sets of lat pulldowns before moving on to deadlifts.<br />
Kept the reps a bit lower today for these and did 8 reps of 70kg, 6 reps of 110kg, 5 x 140kg, 3 x 150kg, 2 x 160kg and 8 x 110kg to finish.<br />
Followed up with 4 sets of 10 barbell rows, 3 sets of 12 pullups, 3 sets of 8 1 arm dumbell rows and then 4 sets of hyper extensions.<br />
Also hit the calves again for the 2nd time this week as they seem to respond well to that so did another 3 sets of 15.<br />
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Still relatively short rests so got through it all in 45mins. Felt good too.<br />
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Shoulders, abs and triceps tomorrow. Looking forward to it. -
Amazing how frequently you can work your calves, 2-3 times a week easy I reckon.<br />
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Nice work on cracking back up to 160kg on DLs. That's a solid lift! It's awesome when you drop the weight right down - the last set feels like lifting air... until the burn kicks in!<br />
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What are you doing for Triceps at the moment bro? I've been enjoying the closegrip bench - similar to skullcrushers in that you can put a fair whack of weight on. I don't mind dips or cable work but sometimes you just want to load up and see what you can manage.
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