JK vs BigRed
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I'll bet you just happened to be "limbering up" behind her
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<p>I can't deny that^^^ mate.....</p>
<p> </p>
<p>Today being a tuesday was legs. On Tuesdays we sqwat!</p>
<p> </p>
<p>Squats - 15xbar, 10x60kg, 10x60, 8x100, 5x130, 5x130, 3x150, 3x150, 8x130</p>
<p>Straight leg deads - 15x50kg, 12x70, 10x80, 12x80</p>
<p>Leg press (high foot placement and nice n deep for glutes) - 20x160, 12x200, 15x200, 15x200</p>
<p>Lying leg curls - 12x42kg dropset 10x36, 12x42 --> 15x30</p>
<p>Lunges - unweighted down the gym and back X 3</p>
<p>Seated calf press - 20x240, 15x340, 15x340, then dropset of 10x340 --> 10x300 --> 10x260 --> 10x200 -->10x160</p>
<p> </p>
<p>Finished with a rollout and some abs work before a short 5 min ride</p> -
<p>Noice, repping one-fiddy at 80kg bodyweight is really good! That'd put you at 160-170 singles for sure.</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="598735" data-time="1469158952">
<div>
<p>I swear you are the Walter White of the training forum bro - Mr Chemist!! Doctor Gainz!!</p>
</div>
</blockquote>
<p> </p>
<p>Fucken hell Paeks, stop watching those Broscience vids I keep tagging you in on FB ! they're changing you !</p> -
<p>Feels like I'm eating a lot at the moment. Always seems to be time to eat but never hungry other than for that post training meal. Usual day has been looking like this:</p>
<p> </p>
<p>5.10am rise, stim and 40g glycofuse (carb)</p>
<p>530-645am train sipping on BCAAs</p>
<p>645am protein shake and a really ripe bannana</p>
<p>740am couple of scoops of oats with cinnamon plus scoop of whey, 3 fish oils, 2 vitamin c</p>
<p>10am (ish) - 1 cup kumara, some chicken breast and green vege, couple of mandarins</p>
<p>12.30pm (ish) - 1 cup kumara, some chicken breast (or can tuna) and green vege, couple more mandarins</p>
<p>3pm ish - 4 eggs and 10-15 almonds or a protein bar</p>
<p>6-7pm (somewhere in there) dinner - whatever wife makes but usually low carb - lots of meat and and greens. If I get my choice it's salmon or scotch fillet but yeah just whatever is going.</p>
<p>930pm protein shake before bed.</p>
<p> </p>
<p>That's if I turn down all the other stuff that is floating about at work and home like cakes and biscuits etc.</p> -
<p>Has any research been done about not eating carbs for lunch? My rice cooker has died and I've had a few lunches now without the usual carbs. It actually felt pretty good having heaps of chicken and veggies sans carbs. Doubt it's good long term though. Energy needed.</p>
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Meal timing can impact things but total calories are much more important.<br><br>
You will be feeling good as no post lunch carb crash. I'm not fully up to speed with why we carb crash but I think it's worse when the carbs are high GI and convert to sugar easier/faster. They give you the up and then you get the down. Lower GI carbs give more sustained energy.<br><br>
And thats primarily what carbs are for....energy. Should time the intake around training sessions to get the most out of them<br><br><br>
I drop carbs back a plenty when I'm looking to lean up. Actually up fats and protein and drop carbs right back for the majority of the week. I then have weekly refeed or higher carb meals or days to keep sanity and the body from getting use to the low carb life. Works well, for me anyway -
<p>Great back and shoulders session this morning. I love training shoulders so make sure I train back first so that I actually get it done. Tried something a bit different today for shoulders and wow it was hard as hell. Amazing pump!</p>
<p> </p>
<p>The workout</p>
<p> </p>
<p>BACK</p>
<p>Lat pulldowns - 12x60kg, 12x66, 10x69, then one underhand closer grip set 12x60</p>
<p>BB highpulls - 6x50kg, 8x50, 10x50, 10x50</p>
<p>Machine rows - dual 12x90, then single sides 10x90, 10x90, 8x100 --> dual 10x100</p>
<p>Hyperextensions - 12, 15, then +10kg x 12, 12 reps</p>
<p>Straight arm pulldowns - 12x50kg, 10x56, 10x62 dropset --> 12x44</p>
<p> </p>
<p> </p>
<p>SHOULDERS</p>
<p>BB overhead press - 5x50kg, 3x55, 3x55</p>
<p>Hammerstrength seated press - 5 sets of 10x35kg/side</p>
<p>DB OHP ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10, rest and then another 10x10. Hardest ladder I've done. Didnt make the 22.5 set I can usually hit.</p>
<p>Rear DB flies 8x7.5kg/side superset with Facepulls 12x26kg superset with Pec dec reverse flies 15x30kg X 2 sets</p>
<p>Shrugs (using hammerstrength flat bench) - 20-25 reps x40kg per side then rest pause for another 20reps X 2 sets</p>
<p> </p>
<p>BRUTAL.</p> -
<p> :good:</p>
<p> </p>
<p>Bro, what is the OHP ladder exercise? are you working your way up through those weights with little/no rest? ie a super (SUPER) set?? I think I can feel the burn from Wellies!</p> -
<p>Yeah basically working the rack. You start with the 10kg dumbells and bang out 10 reps (easy) then quicky grab the next ones up (12.5kg at my gym) and straight in to another 10 rep and so on until you cant complete the 10 reps. Then its times for a 30sec breather at the top (check out the view etc) and head back down the rack to where you started. 1 ladder set is usually enough!</p>
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<p>On thursdays we dead....today more volume focused</p>
<p> </p>
<p>Warmup was decline crunches - 3 or 4 sets</p>
<p>Deadlifts - 10x70kg, 10x70, 8x110, 10x110, 5x140, 5x140, 3x150, 3x150, 3x150</p>
<p>Front squats - 10x50kg, 10x50, 6x70, 6x70, 6x70</p>
<p>Standing calf raises - 20x130kg, 20x150, 20x150, 20x150</p>
<p>Leg extensions - 100 reps @ 36kg</p>
<p>Abs work was scattered between sets of lifts and included weighted decline crunches (3 sets), cable crunches (4 sets) and hanging leg raises (3 sets)</p>
<p> </p>
<p>Good rollout to finish</p> -
<p>HOOOGE session to finish the week. Always love those Friday workouts</p>
<p> </p>
<p>Warmup was 50 pressups and light cable work to get elbow joints warmed up and firing as usual.</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x50, 10x50, 10x50 dropset 15x35</p>
<p>Decline DB flies - 15x15kg, 15x15</p>
<p>Cable flies - 15x15kg, 12x20</p>
<p> </p>
<p>EZ bar curls - 12 widegrip superset 12 narrowgrip @ 20, 25, 27.5</p>
<p>Tricep cable pushdowns - 20x44kg superset with 10 benchdips X 3</p>
<p>Closegrip weighted chins (+5kg) superset with EZ bar reverse curls (27kg) - 8/8, 6/8, 6/8, 6/8 reps</p>
<p>Closegrip bench (75kg) superset with seated OH DB extensions - 8/10, 8/10, 8/10, 8/10 reps</p>
<p>Single arm cable curls - 15x20kg/side, 10x26, 10x26, 10x26</p>
<p>Hammer curl ladders - 10reps each at 7.5kg/side -> 10 --> 12.5 --> 10 --> 7.5 (no rest) superset with dips 15reps --> 10 sec rest --> 10 reps --> 10sec rest --> failure X 3</p>
<p> </p>
<p>Really good session. Heaps of focus.</p> -
<p>Another good weekend of rest but eating a bit poor with sons 7th birthday yesterday. A few too many cupcakes but not gonna kill me.</p>
<p> </p>
<p>Good session today. Similar to last week but a bit more weight on the bar.</p>
<p> </p>
<p>BB press - 12x60kg, 10x80, 5x90, 5x92.5, 3x95, 3x95</p>
<p>DB rows - 12x27.5, 10x32.5, 10x35, 8x37.5, 8x37.5 (always do these superset with the BB press)</p>
<p>Incline DB press - 12x32.5kg/side, 12x32.5</p>
<p>Seated row - 12x72kg, 12x72</p>
<p>Dips - 12 unweighted, +30kg x 10, 10</p>
<p>Pullups - 10 then +10kg x 5, 5, 7 reps</p>
<p>Seated DB press - 12x20kg/side, 25kgs broken so had to go to 27.5... 27.5x7, 27.5x7, 22.5x12</p>
<p>EZ bar curls - 10x37kg, 8x42, 8x42</p>
<p>Tricep pushdowns - 12x74kg, 10x80, 10x80, 10x80 dropset --> 10x68 --> 10x56</p>
<p>Cable reverse grip curls - 12x36kg dropset --> 12x24</p>
<p> </p>
<p>Had some time to spare so did 10mins on the cross trainer to finish.</p> -
<p>Legs today and a pretty good session.</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe and some mobility stretches and foam roller before a couple of sets of light leg extensions.</p>
<p>Squats (volume today) - 10x60kg, 5x90, 5x110, 10x120, 10x120, 10x120, 10x120, 15x90, 20x90</p>
<p>Leg press - 20x160kg, 15x200, 12x240, 12x240, 12x240</p>
<p>Seated Hamstring curls - 20x60kg, 12x78, 12x81, 12x81</p>
<p>Reverse hypers - 15, 15, 15 reps</p>
<p>Lunges - 1 lap unweighted, 2 laps 10kg/side, 2 laps 15kg/side</p>
<p>Seated calf press - 20x280, 15x340, 12x380, 12x380.</p>
<p> </p>
<p>Finished with a good rollout and some abs work (3 x through a circuit)</p> -
<p>Back and shoulders today. SHoulders was pretty much a repeat of last weeks session as enjoyed it. Added a bit of weight where I could so even harder than last week!</p>
<p> </p>
<p>BACK</p>
<p>Lat pulldowns - 20x54kg, 15x60, 12x66, 10x69</p>
<p>Straight arm pulldowns - 12x50kg, 12x56, 10x62, 10x62 (superset with lat pulldowns)</p>
<p>BB rows - 10x50kg overhand, 10x50 underhand, 10x60 o/hand, 10x60 u/hand, 8x70 o/hand</p>
<p>Bent over cable rows - 15x56, 12x60, 10x66</p>
<p>Close grip pulldowns - 12x66kg, 15x60</p>
<p> </p>
<p>SHOULDERS</p>
<p>BB overhead press - 4x55kg, 3x55, 3x55</p>
<p>Hammerstrength seated press - 5 sets of 10x35kg/side</p>
<p>DB OHP ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 8x20 30sec rest then 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10 --> DEAD</p>
<p>Rear DB flies 8x7.5kg/side superset with Facepulls 12x32kg superset with Pec dec reverse flies 15x36kg X 2 sets</p>
<p>Shrugs (using hammerstrength flat bench) - 20-25 reps x40kg per side then rest pause (5secs max) before for another 20reps, rest pause 10 reps, rest pause 10 reps X 2 sets</p> -
<p>like the switch between OH and UH on the BB rows - that's a cool little variation.</p>
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On Thursdays we dead!<br><br>
Real good session this morning despite missing on a 200kg deadlift attempt which I hadn't done for a while.<br><br>
Warmup was 5mins ride, hyper extensions and decline crunches. <br><br>
Deadlifts - 10x70kg, 5x110, 1x140, 1x160, 1x180, 1x190, 1/3 x200 (only got to just below knees before gave up), 3x160, 3x160<br>
Front squats - 8x50kg, 8x50, 6x70, 8x70, 8x70, 8x70 drop set --> 10x50<br>
Leg extensions - 100x 36kg X 2<br>
Abs work - decline weighted crunches and hanging leg raises X 4 sets of each -
<p>You got it off the ground bro - that's half the battle won. Did you get a head spin? nothing like tapping out the CNS on a big lift aye!</p>
