JK vs BigRed
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NTA carving up in the playground and JK getting props from the PTs! Nice work team!
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Wow do I feel flat today. Another late night combined with lack of rest days this week is taking its toll. Was legs this morning and really struggled. Got through the workout but pretty much just went through the motions with weights or/and reps down on everything except calf raises.<br />
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Looking forward to that week off -
Better effort this morning but geeeeez its hard without them rest days!<br />
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Incline DB bench - 10 x 25kg, 8 x 27.5kg, 7 x 30kg, 7 x 30kg<br />
Machine chest flies - 10 x 48kg, 10 x 48, 10 x 54, 10 x 54<br />
Side lat raises (cable) - 12 x 11kg, 10 x 14, 10 x 14<br />
Close grip bench - 10 x 50kg, 8 x 55kg, 6 x 60, 6 x 60, 10 x 50<br />
EZ bar curls - 10 x 27, 8 x 37, 8 x 37, 8 x37, 8 x 37<br />
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One day to go! -
DONE!!! Last workout of my programme today and I feel its gone pretty well. Worthwhile and would do it again at some point. So today was a 1000m row and then:<br />
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Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 66kg, 5 x 72<br />
Seated row - 10 x 60kg, 8 x 66kg, 7 x 72kg, 8 x 72kg<br />
Shrugs -12 x 70kg, 12 x 85kg, 12 x 85 per side<br />
Rear delt flies (machine) 12 x 36kg, 12 x 42, 12 x 42<br />
Tricep pushdowns 12 reps supersetted with 12 reps of Incline DB curls - 62kg/15kg, 62kg/17.5kg, 68kg/17.5kg<br />
Finished with a couple of cable curl drop sets for that friday pump - unsure how many reps but LOTs at 50kg/38kg/24kg. Mad pump at the end of it.<br />
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A week off now (well plan too). Off to Aus for a "work" for a few days. Might go for a run or two over there but quite possibly not. -
A week off would probably do you good JK, recharge and relax, then hit the ground running when you get back.<br />
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Now if you happen to see Quade on the street... -
Well went for a light run this evening in sydney around darling harbour and down to the rocks area and back for another lap of darling habour and some random wharves near by. About 40mins all up and a mean sweat in the heat.<br />
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Went to the fitness centre in the hotel to get some water and couldnt resist. Made a quick circuit of 100 pushups, 100 (14kg) bicep curls, 100 DB (18kg) shoulder press and 100 situps. Took about 15mins I think, didnt really look at the clock but got my fix. -
So I've decided I'm gonna start doing 5/3/1 again which I did about this time last year. Unsure how long I will keep at it but needs to be a few cycles to make it worth while.<br />
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Will kick it off Monday and do it over 4 days being Monday - Squats, Tuesday - DB Bench, Thursday - Deadlift, Friday - OH Press. Weds will be cardio / stretching etc. The daily assistance work will be more varied than what I did in the past to make sure it stays interesting. -
JK, I'd suggest sneaking in some front squats on the OH press day - they will make a massive difference to your standard/box squats. Plus they are a mean core workout too.<br />
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Had job keeping you outta the gym - even on a break! -
Hey im not in there..... still in sydney. Been eating well too. Hit up the RockPool Bar and Grill last night and had a cracking t-bone steak. 400gram and 300 day aged and dam it was good! The wine has also been very good to me whilst here. Had some excellent reds. That place aint cheap though. Only 4 of us and was $870 from memory (which beleive me is hazy but the receipt don't lie).<br />
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Gonna use [url="http://www.strstd.com/"]http://www.strstd.com/[/url] as my resource for this one.<br />
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Was gonna do front squats as assistance on the monday but could fit them a number of places really. The Dave Tate example on the link above has them on DL day which could also work. -
[quote name='JK' timestamp='1362534744' post='349700'] Hit up the RockPool Bar and Grill last night and had a cracking t-bone steak. 400gram and 300 day aged and dam it was good! [/quote]<br />
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Well here we go. First day of the 5/31 programme today and today it was squats.<br />
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Warmup was 5mins on the bike and then stretching and some foam roller work on the quads and glutes.<br />
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Squats - 5 x 85kg, 5 x 90kg, 9 x 95kg (working sets only)<br />
Accessory work<br />
Front squats - 5 sets of 10 @ 50kg<br />
Seated calf raises - 3 sets of 18 @ 260 (am assuming pounds on that machine - usually do 180kg standing so cant fathom 260kg seated!)<br />
Back extensions - 3 set of 10.<br />
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Also did the abs circuit which was 1min each of medicine ball crunches, side plank left, praying mantis on swiss ball, side plank right - twice through with 30seconds rest in the middle.<br />
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Did a quick weigh in too at 78.2kg -
Who's that in your avatar JK ? Looks, erm... kinda impressive.<br />
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Sent from my HTC Desire HD A9191 using Tapatalk 2<br />
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[quote name='JK' timestamp='1362946786' post='350989']Its Kaitlyn from WWE mate. Ex bodybuilder. And yeah she sure is impressive.[/quote]<br />
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Cheers, I'll have to Google her. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/biggrin.png' class='bbc_emoticon' alt=':D' /><br />
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Sent from my HTC Desire HD A9191 using Tapatalk 2<br />
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Yep it was difficult but I did it and got a couple of laughs hobbling in to the gym this morning.<br />
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So today was DB bench 5/3/1 and after a 500m row and some stretching it went like this:<br />
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DB Bench (working sets only) 5 x 25kg, 5 x 27.5kg, 10 x 30kg. You will note the 5/3/1 sets are light at the mo but you start based on 90% 1RM to ensure you dont stall too early.<br />
Accessory work<br />
Seated DB press - 10 x 15kg (per side), 10 x 15kg, 10 x 17.5, 10x17.5, 10x17.5<br />
DB rows - 10 x 30kg, 10 x 30, 10 x 32.5, 10 x 32.5<br />
Weighted dips (with 15kg) - 10reps, 9 reps, 10 reps, 8reps, 7 reps.<br />
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That was supposed to be it but it felt all too quick (probably due to not needing alot of rest on 5/3/1 sets right now) so I added in 2 sets of 15 x 38kg OH cable extensions for the triceps.<br />
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Oh and yesterdays eats..just over the 2900cals with 327g carbs, 85g fats and 210g of protein. Bit hard at the moment to get it all in as I'm on jury duty. Just have to take a few supplies with me.
