JK vs BigRed
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Were excellent for holding beers last night. The cooling effect of the ice cold beer was excellent.<br />
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The hands are still bit of a mess but did chest and arms this arvo without too much of an issue but all bicep curls needed to be hammer curls.<br />
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So after 2 days off the weights I was back in today for the last full week of workouts before christmas, and it was Upper Body Power day.<br />
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[u]Working sets only[/u]<br />
BB rows - 1 x 6, 2 x 5 (upped weights 5kg today)<br />
Pullups - 2 x 10 (Hands still a bit sore for the pull exercises so only 2 sets)<br />
Lat pulldowns - 3 x 8 (upped the weights 3kg and dropped the reps)<br />
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Abs class<br />- rocky style sit ups - 15 seconds each side / 15 sec rest / 30 sec each side / 15 sec rest / 45 sec each side / 15 sec rest / 60 seconds each side....ouch!<br />
- planks - same time setup as above but started with 30secs then through to 90seconds and of course no sides<br />
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DB bench press - 1 x 6, 2 x 5<br />
Dips - 2 x 10 (with 20kg added weight)<br />
Seated DB press - 3 sets of 8<br />
EZ bar curls - 3 sets of 10 supersetted with sets of 20 dips (without weight)<br />
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Going to be a tough week to control the eats --> 3 client lunches, 3 after work drinks, 1 big end of year pissup and an office daily baking roster.....
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Power legs day today so 5mins on the bike and then off to the squat rack<br />
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[u]Working sets only[/u]<br />
Squats - 4 sets of 6<br />
Leg press - 3 sets of 10<br />
Hamstring curls - 3 sets of 10<br />
Leg extensions - 3 sets of 10<br />
Standing calf raises - 4 sets of 12<br />
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Pretty standard legs workout really. For some reason they moved alot of equipment around at the gym. Squat rack still in the same place but most other stuff totally different. Might take a little bit to get use to. One bonus was they have tided up the deadlift area and put some new flooring/hard matt in there. Should be good. -
Another good workout this morning. Hypertrophy back and shoulders.<br />
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Warmup was just sets of 10 of BB rows and clean and press with just the barbell - 3 sets of 10 of each.<br />
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Working sets<br />
Upright BB rows - 3 sets of 10<br />
Pullups - 3 sets of 10 supersetted with kettle bell clean and press (10 each side)<br />
Seated row - 3 sets of 10 - added 6kg here today<br />
Shrugs - 3 sets of 12 - added 5kg per side<br />
CG pull downs - 3 sets of 12 - added 3kg today<br />
Seated OH press - 2 sets of 12 and then the final set was a drop set.<br />
Rear delt flies -2 sets of 15<br />
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Did a quick wednesday weigh in too 77.7kg. -
2nd legs day of the week so a focus on volume rather than heavies. Pretty short and sharp workout with a max of 1min rest between sets.<br />
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5mins on the bike to warmup and then in to it.<br />
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[u]Working sets only[/u]<br />
Squats - 5 sets of 10 at 90kg<br />
Leg press - 4 sets of 15 at 200kg<br />
Calf raises - 4 sets of 20 at 160kg<br />
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15mins HIIT on the bike to finish. Done! -
Well expected not to wake up this morning with that apocalypse shit so I guess every day from now is a bonus.<br />
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1st bonus workout done and dusted. Chest and arms hyper trophy today. No real warmup, just a few pressups, stretches and light sets<br />
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Working sets<br />
BB bench - 3 sets of 10, 2 heavier sets of 5, 1 set of 10<br />
DB flies - 3 sets of 15<br />
Incline bench - 3 sets of 10 supersetted with OH cable extensions<br />
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Abs class - usual circuit of 4 exercises. 30 seconds each today then 30 seconds rest. 3 times through<br />
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DB hammer curls - heavys so 3 sets of 8 supersetted with cable curls to failure<br />
EZ bar curls -3 sets of 10 wide grip supersetted with tricep push downs and 3 sets narrow grip supersetted with OH dumbell extensions<br />
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Good fun. Arms feeling and looking great in the t-shirt at work. -
Twos days out from xmas so legs today and upper body tomorrow.<br />
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Todays workout was squats (6 sets to max of 130kg), deadlifts (6 sets to 180kg), then back to back sets of leg extensions and hammie curls for 4 sets each of 10 reps no rest, and  5 sets standing calf raises to finish. Bit of cycle at the end just to make sure I can walk tomorrow.<br /> -
Upper body session this morning. Woke at 630am to watch the cricket but kids were up already and watching some of their crap so made sense to hit the gym and watch it there. And given how good the game was I got another 20 or so minutes in whilst waiting for the victory.<br />
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Started with BB only OHP and rows, 3 sets of each. Then in to it proper<br />
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BB rows - 2 sets of 10, 2 sets of 8<br />
Incline bench - 4 sets of 10<br />
Pullups - 3 sets of 10<br />
Chest dips w 20kg - 3 sets of 10<br />
Seated row - 3 sets of 10<br />
Shoulder press - 3 sets of 12, 10, 8 supersetted with cable lat raises (10 reps per side)<br />
EZ bar bicep curls - 3 sets of 10 supersetted with OH DB extensions<br />
Hammer curls - 3 sets of 10 supersetted with tricep push downs.<br />
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Abs - various crunches with and without medicine ball, plus medicine ball twists.<br />
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Finished off with a 3km row whilst watching the last few overs with the rest of the morning crew who all let out a big whoooooop when guptil hit the winning boundary. Awesome. -
Thought it was time to take a couple of pics (before the xmas bloat) so just took these. Excuse the quality as 1) I can't pose and 2) wife isn't the best with the camera.<br />
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Weight today is 78.6kg. Not as lean as I would like. No where near any sign of abs.<br />
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[img]http://www.iforce.co.nz/i/ybq1tjuy.pld.jpg[/img]<br />
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[img]http://iforce.co.nz/i/fghjs44e.utm.jpg[/img] -
haha, I usually go out into the spare room and set the camera up on the timer, buggar getting the missus to help <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> She gives me enough grief about things already <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /><br />
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Since you've done it, I just might consider as well given me getting thinner/fitter was a NY's resolution so almost a year! -
Legs today and was suprised how busy the gym was for 2pm. Must have been the effect of having the gym closed for last 2 days. Also had a couple of casuals there as there gym was closed through to early new year...wtf?<br />
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Anyway workout went as follows:<br />
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Squats - 10 x bar, 10 x 60kg, 8 x 90, 8 x 100, 8 x 110, 7 x 110, 15 x 90<br />
Leg press - 12 x 200kg, 12 x 240, 12 x 280, 12 x 280<br />
Leg extensions - 4 sets of 10<br />
Standing calf raises - 3 sets of 20<br />
Seated calf exerecise using leg press - 3 x 15 per side no rest then 15 more reps at more weight and both legs at once<br />
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10 mins on the bike to finish. Enjoyable session. Lots of volume and sweat.<br />
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Woke early this morning so gymmed it. Upper body.<br />
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1000m row and then 3 sets of 10 incline DB bench<br />
Pullups - 3 sets of 10 widegrip<br />
Flat BB bench - 10 x 60, 8 x 70, 5 x 80, 5 x 80, 8 x 60<br />
Bent over row using ground base setup - 4 sets of 10<br />
DB shoulder press - 3 sets of 8 supersetted with upright rows<br />
BB curls - 3 sets of 12<br />
Tricep dips - 3 sets of 20<br /> -
Lower body with dead lifts today in a very busy gym.<br />
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1000m row to warmup and then 5 sets of squats up to 110kg.<br />
Dead lift - 5sets to 170kg for 4 reps. Struggled with these today, felt weak. Maybe should have gone easier on the squats or dropped them altogether. <br />
Hamstring curls - 3 sets of 10 and then 2 drop sets.<br />
Sanding calf raises - 4 sets of 20 and then 1 big drop set of 10 reps at each of 180kg, 160, 140, 120 and 100 for 20 reps.<br />
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10 mins on the bike to finish.<br />
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[quote name='JK' timestamp='1325581557' post='265354']<br />
Plan for FY12 is to try and really put on some decent muscle with a target of being around 84kg and less than 10% body fat come christmas 2012. Gonna take a fair bit of training, a whole lot of clean eating and a comittment to ensuring I get enough rest so given I like to train at 6am I may need to start hitting the sack a bit earlier<br />
[/quote]<br />
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So..... 12 months on and I ended up a mile off at just under 80kg and abit over 12%. I don't think i ever got to more than 86kg and was about 16% so really need to work on building that lean mass. Training a prob been about right but quality and quantity of eats are where I really need to improve.<br />
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In terms of lifts, I've made good progress on deals and pull-ups but minimal increases on bench and squat. Need to focus on these more in 2013.
