JK vs BigRed

JK

Dam I slept in this morning, well in actual fact i mis-set my alarm for 630 rather than 530....ugh!!! So got to the gym much later than I wanted and didnt have time for a full legs workout so just did 30min on the spin bike. 
 
Will go in tomorrow early for a measure/weigh in and then legs.

JK

Did a weigh / measure in this morning and MEH!!!! Not great results. Puzzling infact! 
 
Weight was 76.1kg vs 78.0kg 1 month ago. Body fat has gone back up to 15.2% from 14.0% yet I feel pretty dam lean especially around the mid section. And of course given those figures then some muscle has been lost. Strength isn't noticeably any less than a month ago though and I was told a bit less hyrdated this morning than last months check in which I guess could contribute? 
 
Measurements are all on the down which means fat is coming off but could also be muscle. Chest down 1cm to 99cm, waist and hips both down 0.5cm, biceps also down 0.5cm each. 
 
Bit annoyed at all that BUT I did have a fairly poor eating weekend consuming a KFC pie and a dunkin donut on saturday and a curry on sunday hmmmm. Otherwise eating has been good and most days have been very close to my targets (2100cals - 160gram carbs, 70g fats, 200g protein). Training has also been pretty good with no injuries or major sicknesses. 
 
Woe is me! 
 
 
 
Anyway, todays training was legs. 
 
5mins on the bike to warm up and then squats - 10 x bar, 10 x 60kg, 8 x 90kg, 8 x 90kg, 8 x 90kg, 15 x 60kg. 
Leg press - 4 sets of 12 (180kg, 200kg, 220kg, 220kg), followed up with 3 sets of lunges, 3 sets lying hamstring curls, 4 sets of leg extensions and 4 sets of standing calf raises all whilst feeling rather frustrated. 
 
PT said would do another checkup next Tuesday just incase things were quite right today but i can see that until then I'm gonna be wondering what I can do to turn things around.

Paekakboyz

Weird? Sounds like a job for Bart! are you getting enough sleep? I think exercise, kai and sleep are the big three for building bulk. Much like the balance between kai and working out - if your diet is average no amount of exercise (well only a stupid amount!) will get you to your goals. 
 
In terms of gaining bulk perhaps it's time to drop the rep volume a bit and increase the weight?

JK

Havent been trying to gain bulk though. Since August I have been slowly trimming down for summer but the aim was to lose fat rather than muscle. 
 
Sleep is never great for me - I sleep well but only get 7 hours or so a night on weeknights and maybe 8-9 on weekends.

JK

Back today 
 
Started with 1000m row and then 3 sets of 12 lat pull downs 
Deadlifts - favourite part of the workout. Did 10 x 70kg, 10 x 110kg, 5 x 140kg, 3 x 150kg, 3 x 160kg and then 18 at 110kg. 
Rest of workout was: 
BB rows - 4 sets of 8 
Narrow grip pull downs - 3 sets of 10 
1 arm DB rows - 3 sets of 8 
Back exensions - 3 sets of 12 with each set supersetted with WG pullups to failure (12, 10, 7 reps).

Paekakboyz

Dang bro that is some good numbers on your DLs! 18 at 110 to finish is primo! 
 
lol you should give [email="1010@100kg"]1010@100kg[/email] a nudge!!

JK

that sounds easy BUT i'm sure those last 3 or 4 sets will be killers. 
 
Wonder if would be able to walk the next day!

JK

Had a pretty good shoulder / abs / triceps session this morning. 
 
Started with 3 sets of 10 standing OHP and then 4 sets of 8 heavier seated OHP with DBs 
Followed up with 3 sets of 10 upright rows supersetted with sets of 10 lat raises 
3 sets of 12 shrugs supersetted with sets of 10 front raises. 
Then 3 sets of 10 face pulls. 
 
Did abs class as usual - 45 seconds each of crunches, twist and crunches, reverse crunches and leg drops. 30 seconds rest and repeat. Then a max prone hold which I dug deep for and joined the 300 club for sucessfully hitting the 5min mark. FEEL THE BURN! Everyone else piked out pretty early so felt a really good acheivement. The last 60 seconds or so were pretty dam shakey!! 
 
Finished with some triceps work 
3 sets of 10 narrow grip bench supersetted with sets of 12 overhead cable extensions 
3 sets of 12 skull crushers

JK

And another week begins with chest / abs/ biceps. 
 
Started with 1000m row and then some pressups before getting in to it proper. 
4 sets of 8 incline DB press 
4 sets of 10 flat bench supersetted with incline DB flies 
3 sets of 15 dips 
 
Abs class - 3 different exercises with medicine balls - 1min each. 30 seconds rest and repeat. 
 
Biceps 
2 sets of 8 seated heavy bicep curls with DB 
3 sets of 10 standing barbell curls 
3 sets of 10 preacher curls. 
 
Gonna be 4 days on the trot this week as am away fishing Friday. Come at me good weather!

JK

Smashed legs today. Was a good workout - enjoyed it alot. 
 
Started with 5mins on the bike to get the blood pumping 
Squats - 10 x 60kg, 10 x 80kg, 8 x 90kg, 6 x 100kg, 5 x 110kg, 20 x 60kg 
Lunges - 3 laps of the gym with 20kg per side. 
Leg press - 4 sets of 12 
Hamstring curls - 3 sets of 10 
Leg extensions - 3 sets of 10 reps left, 10 reps right then another 6 reps left and right 
Standing calf raises - 4 sets of 15 (5 toes in, 5 toes out, 5 neutral) 
 
Now, off to order a zimmer frame for tomorrow!

JK

Suprisingly I am walking all fine today and managed to get through my deadlifts this morning all fine. Only real doms I felt was in my butt when I sat down on the rower! 
 
Started with 1000m row and then in to 3 sets of 10 lat pulldowns 
Deadlifts - 10 x 70kg, 8 x 110kg, 6 x 140kg, 3 x 160kg, 3 x 160kg, 15 x 110kg. 
BB Rows - 4 sets of 8 
Widegrip pullups - 3 sets of 10 
Seated row - 3 sets of 10 
Then did 3 sets of kettlebell swings (20 reps per set) supersetted by back extensions to finish.

JK

Mad workout this morning - shoulders and triceps plus some bonus bicep work. Not a HUGE workout but smashed it in about 40mins as I have huge day ahead and then away fishing tonight wooot! Also running on 5 hours sleep from a late one last night. 
 
So warmup was 30seconds pressups followed by 30 seconds of kettlebell clean press. 3 times through. 
Seated DB press - 4 sets of 8 
Upright rows - 3 sets of 10 supersetted with lat raises (also 10 reps) 
Shrugs - 3 sets of 10 
Facepulls - 3 sets of 10 
Rear delt raises lying on a bench - 3 sets of 12 
 
Then the arms work 
Narrow grip bench - 3 sets of 10 supersetted with OH cable extensions (15 reps) 
Bicep cable curls - 3 set of 10 supersetted with tricep pushdowns 
 
Done.

JK

Great couple of days away fishing with the lads. Not alot of good fish caught but still caught enough to have the smoker fired up all day yesterday so along with fresh snapper we have plenty of smoked kingi and even a few doz smoked mussels to feed off this week. 
 
Decided time for a change too yesterday as have been hammering this 4 day split for about 10 weeks now and getting a bit bored. Am going to do Layne Nortons Power/Hypertrophy training from now through to the new year and see how this goes. Check out [url="http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html"]http://www.simplyshr...dated-2011.html[/url] for the details. Its a programme that has had a lot of positive feedback but its got a fair bit of volume involved. Today was Upper Body Power Day (so heavy) and it wasnt too bad. 
 
Did the 500m warmup as usual, stretching and then some lighter BB rows before getting in to it. 
 
Working sets only 
BB rows - 3 x 5 
Pullups - 2 x10 
Lat pull dows - 2 x 10 (supposed to do Rack Chins here but substituted) 
 
Flat bench DB press - 3 x 5 
Dips - 2 x 10 (added 10kg weight) 
 
Seated DB press - 2 x 10, 1 x 8 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Tried the rack chins at the end. Felt a bit gumby as I haven't seen alot of them done before but they seemed ok. I'm a bit unsure about how to add weight though so will need to hit up youtube today. 
 
 
Enjoyed upping the weights knowing I only needed to knock off 3 to 5 reps and was suprised I made 5 on all my heavier lifts. Means I can up the weights further next week, especially on the dips where I should have gone for 15kg today. 
 
 
BIG focus back on the eats now too. Been a bit sloppy lately so time to knuckle down!

JK

2nd Power day today and this time Lower Body. 
 
So 5mins on the bike as warmup and then stretches whilst doing some light squats before getting stuck in to it proper 
 
Working sets only 
 
Squats - 3 x 5reps 
Leg press - 2 x 10 
Leg extensions - 2 x 10 
Deadlifts - 3 x 5 
Lying leg curls 2 x 10 
Standing calf raises 3 x 10 
 
Kept squat and deadlift weights pretty low at 110kg and 140kg respectively and didnt hit failure on any of my lifts which is recommended approach for first week or so. Will look to ramp these up next week though. Most annoying thing is the low reps on the calf raises meaning I need to go and stack extra weights on the machine as have been able to get away with just the stack for sets of 20 reps in the past. 
 
Also, not really use to doing squats and deads on the same day, especially if going heavy. Wasn't too bad today though.

JK

Felt a bit sore last night but woke feeling pretty good this morning so recovering ok at this stage. Will be interesting to see how this goes as its a fair bit of volume as well as heavy lifting and I'm currently on a calorie deficit as I try lean up for summer. Just gotta make sure I get all that protein in to me. 
 
So was first of the hypertrophy days today which was back and shoulders. Started with a good1000m row and then stretching before getting in to it. 
 
Working sets only 
BB rows (speed work) 6 sets of 4 - did this at approx 70% of the weight I used for BB rows on Monday. Felt a bit funny but has its purpose so will stick with it. 
Pullups 3 x 12 
Seated row 3 x 10 
Shrugs 3 x 12 - loaded up the weights a bit more than usual and cranked em out - 60kg per side. Felt great. 
Close grip pulldows - 2 x 15 
Seated DB press 3 x 10 - did these arnie style 
Upright row 2 x 12 super setted with cable lat raises for 15 reps each side. 
 
Anyway, overall a pretty solid workout and got through it alot quicker than I was expecting given all the comments I read about PHAT training being so high in volume. Had pretty short rests today (didnt want to waste time watching the cricket!) especially on the speed work so that might be one contributing factor. 
 
Oh and weighed in too at 77.0kg. Pretty happy with that. Eating has been good so far this week. Back in to my routine.

JK

Grrr phone decided to go flat over night so alarm didn't go off. Wife woke me just after 6 and asked why i was still here gah! 
 
So had to rush my workout a bit today and it was the lower body hypertrophy day which is a big day per Laynes template but I've dropped the deadlifts from today as I'm still a bit sure about where the really fit best. Already did them on lower body power day which was tough when also doing heavy squats. Traditionally I have preferred to do my deads on my back day and once a week is fine by me for deads as like to give them a fair blast but wondering which day is best to fit them in. Any ideas? 
 
So today, started with 5 mins on the bike and then a couple of sets of squats with just the bar. 
Squats - (speed work today) - 6 sets of 4 @ 70kg. This felt weird as trying to crank the bar up as powerfully as I could without the bar coming flying off my upper back. 
Front squats - 3 sets of 10 @ 50kg. Really enjoying these. Seem to be able to go alot deeper than normal squats. 
Leg press - 2 x 15 
Leg extensions 2 x 15 
Standing calf raises 3 x 20 
 
Missed the lying leg curls due to lack of time but managed to get through all the above fairly quickly given real short rest times. Also had a quick spin on the bike for a few mins at the end. Seems a good way to finish things off after a legs session.

JK

Was hypertrophy chest and arms day today and smashed it. Arms were actually a little bit sore from where I rested the bar yesterday for front squats. Might be doing it wrong so will check up on that before next weeks effort. Started with the usual 1000m row and some pressups and stretches and then in to it. 
 
Working sets only 
DB Bench - 6 sets of 3 (speed work) - these still feel weird. Using only 22.5kg and basically power them up as explosively as possible. Was pretending to try and push them through the rough of the gym lol. Seemed to work 
Incline Bench - 3 sets of 10 
Chest flies -2 sets of 15 
Preacher curls - 3 sets of 10 
DB hammer curls - 2 sets of 15 
OH tricep cable extensions - 3 sets of 12 
Cable push downs - 2 sets of 15 supersetted with 10 reps of kickbacks per side. 
 
Got through it all so quickly and couldnt work out why but now I just realised I missed out Hammer Strength Chest Press....doh! Next time! 
 
So first week of Layne Nortons PHAT programme done and dusted. Must say I have felt sorer this week (mainly in the back) than I have for a while so the change has done me good. Gonna make a few more tweaks over the next week or so but enjoying it so far. Unsure if I will do speed work every week or replace it with a good old 3 or 4 sets of 10-12reps. Might mix that bit up.

Paekakboyz

Are you crossing your arms over the bar or using your fingers to lock it in place and keeping your elbows up? (which is the 'better' approach if you can do it). The elbows up technique helps you with clean and pressing etc - Kirwan is cranking out some good weights on front squat - he'd be a good one to ask about technique or how to get flexible enough to use high elbows. I think that is better as it forces you more upright through the torso - I try and do it but my wrist and tricep flexibility isn't that flash. 
 
Sounds good though! I know what you mean about low weights - until you've done a few sets at pace you don't really see how it'll do that much. But then the burn arrives!

JK

Cheers for that. Been doing the cross arms over the bar approach as was only way I knew of but will try the other. Should be flexible enough to do it. 
 
Only did them light yesterday but such a good exercise I can see myself doing more in the future.

JK

Wow loving this PHAT programme and the heavier days in paritcular. 
 
Up earlier than usual this morning to watch the ABs gym so ended up at the gym at 530am as the doors were opening. 
 
Had Chelsea vs Liverpool on the big screen so it made those longer rest times easy today. Upped the weights a bit from last week too. 
 
Rowed 1000m to warm up and then some stretches and light BB rows and a pushups to get going. 
 
Working sets only 
BB rows - 2 x 6, 1 x 5 
Pullups - 2 x8 
Lat pull dows - 2 x 10 
Flat bench DB press - 3 x 5 
 
Had to stop here to do the Mondays abs class - circuit of 6 exercises today for 1min each. Short but sharp. 
 
Back in to it... 
Dips - 2 x 10 (added 15kg weight) Still felt like I could have done more. Maybe 20kg next week?? 
Seated DB press - 2 x 8, 1 x 7 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Really good workout overall. Plenty of energy and focus throughout despite being up since 330am. 
 
Have to go to wellington for work thurs / friday so will probably be training at CityFitness down there.

The Silver Fern

JK vs BigRed