JK vs BigRed
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Week 3 for DB press.<br />
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Started with a 1000m row and then some warmup sets of DB press - 10 x 20kg and 8 x 25kg.<br />
DB press 5/3/1 - 5 x 30kg, 3 x 32.5kg, 2 x 37.5 (probably only really 1.75 reps here. Needed to do at least 1 which I failed at last time but got it today and 2nd one was close'ish)<br />
Accessory work<br />
Incline DB press - 10 x 25kg, 10 x 27.5, 10x27.5, 10x27.5<br />
Machine flies - 10 x 48kg, 10x54, 10x54<br />
CG Pull downs - 10x48kg, 10x54, 10x57kg, 10x60kg<br />
Dips - 10 reps no weight, then added 22kg for 10 reps, 8 rep, 8 reps and then 15 unweighted.<br />
OH Cable Extensions - 15 x 28kg, 12 x 32, 12x32, 12x32.<br />
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Two days of 5/3/1 to go and then its gonna be a change in timing for me as well as programme. Mornings not working well at home as I cant get out without waking the dam baby so need to try leave home abit later each day and fit the workout in during worktime I think. -
Solid work bro. Hope the change with workout times goes well. Might be fighting with more folk for gear/racks etc?? Just channel some CT Fletcher and send those little punks running ha ha
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So I tried some 4.30pm lifting today. Had been a crazy day so didnt get any lunch until about 2pm and by 4pm I'd had enough so shot to my local gym on the way home. No time to train tomorrow either so did Deads and OHP 5/3/1 last week of last cycle all in one today. Suprisingly it wasnt too busy and was pretty cool working out in my usual gym with no one I actually recognised. Oh yeah, I rocked a sample of Nano Vapor pre-workout (see [url="http://xplosivsupplements.co.nz/muscletech-nano-vapor-preformance-series.html"]http://xplosivsupple...nce-series.html[/url] ) and reckon it was pretty good stuff. Anyway the lifting...<br />
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Warmup - 500m row and the 2 sets of hamstring curls - 15x 36kg whilst waiting for deadlift platform to free up.<br />
Deadlifts - 8 x 70kg, 5 x 110, 5/3/1 reps of 5 x 140kg, 3 x 155kg, 1 x 170kg which were all very easy then pulled 180kg with ease so pushed on for 190kg and then 200kg both of which are PBs. 200kg felt pretty much like the 180kgs did a few weeks back - bit of a slow pull but in control thru to lockout<br />
Front squats - 10 x bar, 8 x 50kg, 8 x 50, 8 x 50<br />
Hyper extensions - 3 sets of 12<br />
OHP - 5 x 42.5kg, 3 x 47.5kg, 1 x 52.5. All felt ok but shoulder was a bit sore. Seems fine now<br />
Pullups - bit of a struggle 8reps, 7, 8, 6<br />
Skull crushers superset with EZ bar bicep curls using same weight - 12 (of each) x 27kg, 12 x 27, 10x32, 10x32 with drop set on the bicep curls to finish for another 10x27kg.<br />
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So 5/3/1 all done now and time to move on to the next. Looks like I may be limited to 3 days a week though rather than my preferred 4 so not sure exactly what yet... -
Awesome effort mate - that is a mean lift at 80kg bodyweight! CT would be proud - I command my muscles to grow!!
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Yeah bang on 80kg yesterday when I weighed myself to kill time between sets. So 2.5 x bodyweight.<br />
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Forgot to add a run from weds - did my 5km circuit again in the dark and in the rain. Bit slower at 24.45.<br />
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Did another run tonight down to taka and around past my gym and home while listening to the rugby. 5.79km in the end but hoped it would actually be longer. Oh well. Felt alright and did it in just under 28mins. Will do another Sunday. -
Light jog this evening - just 4km and took it very easy. Had to stop a couple of times to stretch etc as left calf was giving me a bit of jip.<br />
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This week I'll also be commencing a 3 day split - Legs / Push / Pull. Gonna be a busy week so will just fit them in where I can. -
Managed to get that legs session in today but nothing too serious as want to be able to run later in the week,<br />
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Squats - 10 x bar, 8 x 60kg, 5x100, 5 x 100, 5x100, 5x100<br />
Front squats - 8 x 60kg, 8x60, 8x60<br />
Leg press - 15 x 200kg, 15x200kg, 15x200k<br />
Hamstring curls (12 reps) supersetted with leg extensions (12 reps each side) - 42kg/54kg, 42kg/60kg, 42kg/60kg<br />
Standing calf raises - 15 x 150kg, 15x150kg, 15x150kg<br />
Finished with 5mins on the bike and some work with the good old foam roller - always a treat.<br />
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Weighed in too at bang on 80.0kg again which is good considering all the running I've been doing of late. -
Feels weird not training every day but actually am feeling more refreshed so recovery is probably better.<br />
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Anyway today was PUSH and popped in late morning before the lunchtime rush.<br />
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Incline DB bench - 10 x 22.5kg, 8 x 25, 8x27.5, 9 x30<br />
BB Flat bench - 8 x 60kg, 5x70, 5x80, 5x80<br />
Dips - 2 sets of 8 with 20kg added, 1 set of 12 unweighted. Found these difficult as the city gym i went to has a wobbly as dip station. Far from ideal!<br />
Seated OHP- 8x17.5kg (per side) x 4 sets<br />
Seated DB OH extensions - 2 sets of 10 x 22.5kg<br />
DB side lat raises - 2 sets of 12x7.5kg per side (not really push I know...)<br />
Tricep push downs - 12x54kg and then a drop set of 10x60kg --> 10x48kg --> 10x36kg<br />
Pec deck 15x45kg, 15x51kg.<br />
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Felt like a good workout. Sweated like a man possessed and had it all done in about 45mins. -
Had an OK workout this arvo. Didn't go too hard as have golf in the morning and need to be able to swing. Kept tasting my subway that I had for lunch about 3 hours earlier...was random<br />
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1000m row to warmup<br />
Deadlifts - 8x70kg, 5x110kg, 3x140kg, 3x170, 2x170, 5x140<br />
Pullups - 3 sets of 8<br />
BB rows - 10x45kg, 10x50, 12x50<br />
Close grip pull down 10x54kg, 10x60<br />
Facepulls - 12 x 32kg, 15x32kg<br />
EZ bar bicep curls 10 x 27kg, 8x37, 8x37, 8x37<br />
Seated incline hammer curls - 12 x 15kg (per side), 12 x15<br />
Abs - 4 sets of 12 weighted decline crunches and then 3 sets of 15 hanging leg raises. -
Legs this morning on the way to work. Did a decent 10mins ride to warmup and then stretches and some foam roller fun.<br />
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Squats - 10xbar, 8x60kg, 8x80kg, 6 x100, 4x110, 4x110, 6x100<br />
Front squats - 8x60, 8x60, 8x60<br />
Leg press - 12 x 200, 12x200, 12x200, 20x120<br />
Hamstring curls - 12x42kg, 10x48, 10x40<br />
Leg extensions - 10x54kg per side, 10x60, 10x66 dropset to 10x48<br />
Seated calf press - 15 x 200kg, 12x260kg, 12x 280kg and then one leg at a time 10x140 for 2 sets per leg.<br />
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Weighed in at 78.9kg. Bit lighter than last week. Possibly due to the running but no biggie. -
Push today on the way home. Actually ran in to a few punters from my gym I hadnt seen for a while and also there are definately more hotties in there at 5pm then there are 6am. There is more of everything though at this time. Pretty dam busy but was able to do exactly as planned so no complaints.<br />
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Incline DB bench - 10 x 25kg, 10x27.5, 10 x30<br />
BB Flat bench - 6 x 60kg, 5x70, 5x80, 5x80, 10x60<br />
Dips - 3 sets with 22kg kettlebell chained around the waist - 10, 10, 8 reps<br />
Seated OHP- 10x17.5kg (per side), 8x20, 8x20, 8x20<br />
Seated DB OH extensions - 10 x 22.5kg, 10x25, 10x25<br />
Cable side and front raises - 2 supersets of side raises 12x11kg per side then front raises 12x9kg per side<br />
Tricep push downs - 15x50kg, 15x56, 12x64kg<br />
Pec deck 20x54kg, 15x60kg. -
Pull this morning. In the gym - not at home lol. Was a bit later than I wanted so warmup was shorter sets of pullups<br />
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Pullups - 6, 6, 10, 8<br />
BB row - 10xbar, 10x40kg, 10x50, 10x50<br />
Shrugs - 12 x 70kg (per side), 15x80, 12 x90, 12x90<br />
Face pulls - 12x31kg, 10x38, 10x38<br />
Hyper extensions - 12, 15, 15 reps<br />
Upright rows - 10x38kg, 10x45kg, 10x45kg<br />
CG Pulldowns (real focus on the squeeze at bottom) 54kg superset with EZ bar curls 27kg - 3 supersets of 12reps each. This hits the biceps really hard. Will have to do it again.<br />
Cable curls - 10 x 48kg, 10x54kg, 10x54 dropset --> 42kg (8reps) --> 36kg 8reps. -
Extremely slack weekend. No running at all. Planned a run for yesterday but had a wedding on sat and had tooo many red wines to do much come Sunday morning. Still felt pretty flat this morning when I struggled through legs.<br />
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Warmup was 5mins on the bike and stretching<br />
Squats - 10xbar, 10x60, 8 x 80, 6x 100, 5 x 110, 4 x 110, 12x60<br />
Leg press - 20 x 160kg, 15x200, 15x200, 20x200 dropset to 20x120<br />
Hamstring curls (10reps) superset with Leg extensions (10 reps per side) - 42kg/54kg, 45kg/60kg, 48kg/66kg<br />
Seated calf press - 12x240kg, 12x280, 12x280, 20x200
