JK vs BigRed
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Got in for day 1 of week 8 this morning
Nice to have no rush so had a real decent warmup
Squats - 5 sets of 6 at 105kg
Deficit deads - 3 sets of 5 at 122.5kg
Leg press - 4 sets of 10 at 120kg
Lying hamstring raises - 3 sets of 10 at 59kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15Next two days off as travelling for work
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Back in the gym after two days away. Wasnt such a good session as twinged my back on first set of seated row so had to take it easy from then on. Rolled and stretched at the end for a while but hasnt really helped. Tomorrow could be cardio and mobility rather than heavy deads
Week 8 Day 2
BB bench - 6 sets of 7 at 75kg
Seated row - 3 sets of 12 at 55kg
Tricep OH DB extensions - 3 sets of 12 at 27.5kg
Incline DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Supposed to be some decent volume and weighted deads today but back not great so took it easy.
35mins on the bike then a roll out and stretching.
Light legs work being 4 sets each of leg extensions and lying hamstring curls.Back feeling better but will see how it goes.
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Back felt all good so fit yesterday's deads in to today's workout after a decent warmup which incl kettle bell swings and glute bridges
Deadlifts - 8 sets of 6 x 130kg
Close grip bench - 6 sets of 6 at 65kg (superset with the deads)
Pull-ups - 4 sets of 12 (as a change from lat pulldowns)
BB overhead press - 4 sets of 12 x 45kg
Wall angels - 3 sets
Machine curls superset with machine tricep extensions - 3 sets of 20 at 30kg
BB curls - 3 sets of 10 at 35kg
Skullcrushers - 3 sets of 10 at 35kg
Cable push downs superset with cable curls - 3 x double drops sets (about 30 reps each)
Abs - 3 sets hanging raises -
Week 9 and in to the first of the strength modules.
Warmup - 5mins ride, roll out, glute bridges and mobility work. Squats with rubber bands.
Workout
Squats - 4 sets of 8 @ 97.5kg, 1 set of 20 @ 85kg (required to go to 2 reps short of failure which is hard to judge but at 20 I was farked)
Leg press - 3 sets of 10 @ 130kg
Lying leg curls - 2 sets of 10 @ 57kg, 1 set of 10 @ 63kg
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 5 sets of 15 -
Good to hear the back came right quickly bro. Niggles suck aye!!
Some mean volume in there bro, how are the eats going? You'll be burning a power of kai to fuel these workouts.
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To be honest I didnt eat that well last week as was in sydney for a couple of days and then friday had a day off as took daughter and her best mate to rainbows end for the day. Weight only went up 0.2kg lol
Big focus on eats again this week. Did some good prep yesterday and cooked up a whole lot of extra chicken and steak plus rice and vege which should see me through most of this week
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Week 9 Day 2
BB bench - 5 sets of 8 at 70kg
DB row - 3 sets of 12 at 32.5kg (did some light warmups during bench using various EZ bars)
Tricep OH DB extensions - 3 sets of 12 at 27.5kg
Incline DB curls - 3 sets of 12 at 17.5kg/side
Cable lateral raises - 3 sets of 12 at 14kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10Did a bit of a rollout post workout and also last night as quads and glutes are dam sore from yesterdays workout.
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A bit of warming up, rolling out and stretching does wonders aye. Funny how the best cure for soreness is to keep moving!
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Week 9 Day 3
Deadlifts - 4 sets of 8 @ 115kg
Hack squat - 3 sets of 6 @ 120kg
Lunges - 3 sets of 10 @ 17.5kg
Straight leg deadlifts - 3 sets of 12 @ 80kg
Banded walls squats - 3 x 30 seconds
Ab machine - 3 sets of 12 @ 57kg, 64kg, 71kg
Good mornings - 4 sets of 10 @ 35kgGlutes pretty tight right through the workout. Felt it tighten up on a light set of warmup deadlifts and rolled it lots and stretched enough to get me through the session. Will work on it again tonight.
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Week 9 Day 4 fiYAY!
BB bench - 4 sets of 6 @ 70kg
Lat pulldowns - 3 sets of 12 @ 68kg
Overhead BB press - 3 sets of 8 @ 50kg plus made last set a dropset as only got 6 reps out of it so 8x40kg and 10xbar followed
Wall angels 3 sets of 12 (superset with the OH press)
BB curls superset with tricep rope pushdowns - 2 sets of 20
EZ bar curls - 3 sets of 10 @ 35kg
Skullcrushers - 3 sets of 10 @ 35kg (superset with EZ bar)
KB overhead press - 3 sets of 10 @ 12kg (KB held handle down so weight up)
EZ bar 21sts - 3 sets of 21 (of course) @ 21 kg superset with 20 dipsKilled it and left with mega pump. Felt really full. My mate bobby said "looking good bro" on the way out. Felt good!
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Nice work on those overhead presses bro. 50kg for those sort of reps is mean. No wonder you are a trapasaurus!
That's an interesting mix too - I really like swapping between press and pull movements on chest day and when we do back as well.
A few of my favs on that list too. Love me some tricep rope pushdowns and skullcrushers
Hope your bro added 'no homo' at the end
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No training this weekend. Felt a bit under the weather yesterday and not so good this morning either. Pretty major headache and the pre workout this morning just made it worse lol
But we got it done. Week 10 Dqy 1
Warmup - 5mins ride, roll out, glute bridges and mobility work. Squats with rubber bands.
Workout
Squats - 4 sets of 8 @ 105kg, 1 set of 16 @ 90kg (required to go to 1 rep short of failure)
Deficit deadlifts - 3 sets of 5 @ 105kg
Leg press - 3 sets of 30 @ 60kg
Lying leg curls - 3 sets of 10 @ 57kg
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 5 sets of 15Must say this was probably the hardest workout of this programme so far
Edit - forgot to say that saturday morning about 4am I woke with the most excruciating cramp in one of my calves. Felt like it was gonna explode and I pretty much cried out in pain. For the rest of the weekend it felt very sore and like I had strained it or something. All fine now but pretty bloody strange.
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Week 10 Day 2
BB bench - 4 sets of 8 at 75kg
Cable row - 3 sets of 12 at 72kg
Tricep OH DB extensions - 3 sets of 12 at 30kg
EZ bar curls - 3 sets of 12 at 40kg/side
DB lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10Decent workout and managed to up the weights a bit. Legs not too sore from yesterday's squats which is good. Moving a lot better than this time last week
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Week 10 Day 4 and a pretty tough one!
Warmup was a few sets of decline crunches and KB swings followed by glute bridges. Find this works well for me ahead of deadlifts
Deadlifts - 5 sets of 8 @ 125kg (5 tonne of deads!)
Hack squat - 3 sets of 8 @ 110kg
Lunges - 3 sets of 10 @ 20kg
Straight leg deadlifts - 3 sets of 12 @ 80kg
Banded walls squats - 3 x 30 seconds
Hanging leg raises - 2 sets of 15
Ab machine - 1 dropset from 71kg down - about 60 or 70 reps i think
Good mornings - ran outta time today.... -
Week 10 Day 4 BOOOM
BB bench - 3 sets of 8 @ 70kg
Widegrip chins - 3 sets of 12 @ 80kg (yep me!)
Overhead BB press - 3 sets of 8 @ 50kg made all 3 sets this week so for celebration chucked in a dropset of 8x40kg and 10xbar
Wall angels 3 sets of 12 (superset with the OH press)
Tricep pushdowns - 2 sets of 20 superset with 10 bench dips
Preacher curls - 2 sets of 10 narrow grip --> 10 widegrip
KB overhead press - 3 sets of 10 @ 12kg (KB held handle down so weight up) -
Son had 2nd pre-season fitness session for rugby yesterday. Last week they did an hour worth of hills (running up and down North Head which is one of the many local volcanoes). He wasnt that keen to go back but I said I would do the session with him. Was farken hard!
Started with 20 burpees then 50m run to next mark for 20 pushups then 50m run to 20 crunches then 50m run to 30sec plank then back to start in reverse order.
Next 3 sets of malcoms which were done as 10 drops per set with drops 10m apart.
Then some spring relays through the stick things (dunno names) around and cone and back. 3 of these.
Then some umbrella runs trying to catch the group in head around a 200m circuit. 3 of these again with minimal breaks.
More sprint relays but this time down to a tackle bag, back to feet and down again on other side of bag then sprint 50m back. 3 of these again.
Final sprint relay which was just 30m in to a tackle bag then back. 3 times through again
1km run then 20 pressups and a 1min plank to finished.
Everyone was pretty poked. Was suprised how well my son did. Only 7 so hasnt had to do that sort of stuff before.
Had a decent swim at beach on the way home to cool off and try free up the legs with a bit of kicking.Oh yeah session was taken by either Glen or Tony Marsh. Couldnt tell which one but a pretty solid unit.
Today was day 1 of week 11 and tough going as groin and glutes a bit tight from yesterday. 10mins ride and a good roll and stretch did fuck all to help.
Workout
Squats - 6 sets of 6 @ 105kg, 1 set of 15 @ 90kg (total squatted 5,130kg vs 4,800 last week)
Deficit deadlifts - 3 sets of 5 @ 105kg
Leg press - 3 sets of 20 @ 80kg
Straight leg deads - 3 sets of 10 @ 70kg (supposed to do Lying leg curls but machine being reupholstered)
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 5 sets of 15Killer
