JK vs BigRed

BartMan

ahhh, GC, goddit. Have not seen it, and I won't be either!

JK

Not recomended unless want to cringe!!! 
 
They were there today too. Saw about 1000 shrugs take place and nearly as many flies and behind the shoulder presses on the smith machine. They are all good though, they keep out the way of most the things I use. Their matching beanie and string singlet combos this morning was a nice tough. 
 
Anway, pull day today. Started with a 1000m row and then 3 sets of wide grip pullups. Some old lady busted her way in to the DL area and proceeded to knock out 6 solid sets at about 35-40kg so had to wait but no worries. She told me she did a PB too so gave her a thumbs up. Tried to do some bent over bb row but this still is not good for me - really feel it in the right elbow/forearm area even after all those weeks away from it. Skipped on to some seated rows whilst I waited my turn to do do deads. 
 
Deads - 10 x 110kg, 5 x 140kg, 5 x 150kg, 3 x 160kg, 3 x 160kg and then maybe 15 or so of 110kg. Followed up with 3 sets of face pulls and 3 sets of cable upright rows. Knocked out a few narrow grip pullups and then 6 sets of ez bar curls with the last 3 supersetted with drop sets of tricep pushdowns as a bonus. Yes it is t-shirt friday.... 
 
Feeling pretty tired today as worked til 1am last night and was in the gym just after 530 but am gonna pop out to the Boat Show for a few hours this morning which should perk me up a bit.

JK

Continuing on with my 3 day split plus random kettlebell and cardio days I decided to do legs this morning. Will do push day post KB day (most likely tomorrow) and Pull on the other (prob Friday) 
 
So legs... 
 
5mins warmup on the bike and then down to the dam chilly squat rack which is right by an open garage door with a nice cooooool breeze coming in. 10 x bar, 8 x 60kg, 5 x 100kg, 5 x 110kg, 5 x 110, 5 x 100kg. 
Then on to the leg press (4 x 10rep), hamstring curls (3 x 10), leg extensions (3 x 10) and calf rasies (3 x 15 and for each set did 5 reps toes out, 5 reps neutral, 5 reps toes in - read this somewhere so tried it). Finished off with some hanging leg raises and a couple of sets of crunches. 
 
Should have done my weekly weigh in too but forgot so will be tomorrow.

JK

So today was cardio and kettlebells. 
 
Got in there pretty early and decided to smack the legs again and do some spin. 40mins on the spin bike to a good mix of tracks and intensity - did some sprints, some hills etc. Sweated it up nice. 
 
Kettle bells was the same as last week so KB squats, KB clean and press, figure 8s through/around the legs, KB bent over rows and kettlebell swings. 3 times through the circuit at 45seconds per exercise first time and 60seconds 2nd and 3rd with 1 min rest between circuits. More sweat. Feel pretty buggered but not the pain from last week (yet). 
 
 
Just had some great proats - got some inner armour cookies and cream whey which actually tastes more like jaffa. Went well with the oats and a nice change to my regular chocolate proats.

JK

Another enjoyable workout.....am so glad I got back in to this gym stuff....healthy body = healthy mind. Sure has its benefits. 
 
Anyway, bit of a push day today, well mainly... 
 
Cold and frosty drive in to the gym at 545 meant I rowed in the hoodie to try and get well warmed up. The some pressups - sets of 20 then stretch, repeat. Good to go. 
 
Started with 4 sets of DB bench (8 reps) and then 3 sets of incline BB bench (10 reps) with 2 sets of (10) dips to follow. 
Moved on the seated DB press (4 x 8), overhead DB extensions (2 sets of 10), lat raises (2 sets of 10) and then tricep push downs ( 3 x 10) and 2 sets of 10 on the pec dec to finish. And those sets are working sets. Was the odd warmup set in there too where required. 
 
Weighed in too at 82.2kg so pretty much same as last week which is pretty much as expected given I am eating at around maintenance levels (I think - will prob do seperate post on this) and not really focussed on either bulking or cutting at this point in time. I'm no competitive bodybuilder afterall!

JK

Ok so eats.....as Bart always says its 80% nurtition vs 20% exercise and ya cant out train a bad diet etc. So i've outlined below a standard days eats/drink. 
 
5.45am - 2 x BCAA caps on way to gym. 
 
7am - 1 x protein shake (with water) - immediately post workout at gym 
 
7.30am - proats (1 x cup of oats, 1 scoop protein with water), bannana, 
 
930am - black coffee, 2 x rice wafers with a tablespoon of peanut butter 
 
12pm - 1 cup brown rice, 1 185gr of plain tuna, 100grams mixed vege (that frozen stuff), drizzle of sweet chilli sauce to make it eadible. About now I have a mutli-vitamin and my omega 3,6,9s 
 
2pm - 1/2 cup brown rice, 95gr can of chicken, apple 
 
3.30pm - protein shake with milk 
 
6pm - dinner - whatever wife cooks but last night was rack of lamb with frittata (so eggs, some potato, peppers, mushrooms, bit of feta etc) and an apple juice. We hardly eat out for dinner so its usually home cooked and fairly healthy etc. Fresh fish at least once a week. Lots of chicken (Roast chicken tonight mmm) and always pretty of fresh vege. 
 
9pm - Usually make my proats for the next day here and make a big protein shake when i do it so 1/2 goes in with the oats for the next day and the rest gets nailed. 
 
 
Across the day I would have 3 green teas (usually straight after meals) and plenty of water - prob 10 glasses at least (yes I piss like a fire engine!) 
 
Checked a couple of thos calorie calculators and although I am fairly actiive in terms of training, I have a desk job so do bugger all else. Based on this and my current weight of 82kg I should be on around an calorie intake of about 2,400 which seems LOW to me. I've upped this target to 2,700 as I want to grow some muscle but not too much fat at the same time. Macro split - bit lost here as seen stuff like 40/40/20 split but also been told not to go by % and read that I should be aiming for protein at around 1.2grams per pound of body weight (so around 220grams), fats at about 0.45g per pound (so approx 80grams) and fill the rest with carbs. The above eats for yesterday is pretty close to hitting these requirements. Slightly over in carbs and just under in protein. 
 
I would eat like this 5 days a week (weekdays). Weekends are a bit tougher so effectively these are both cheap days but in no way do I binge on the bad stuff. Would have a sandwich or some toast (so only bread of the week), usually some porridge (with not too much brown sugar mmm) and maybe a meal out so could be sushi or a brunch etc but generally try stay away from fast foods, fryups and cakes etc. Alcohol intake is minimal - I may have a couple of beers on a Friday or Saturday night but not usually both. 
 
 
Any thoughts or recomendations??? As I said in the my previous post, I'm no bodybuilder but I am keen to get the most out of my training.

BartMan

for variety you can can the rice and add in Kumara or pumpkin - roasted or mashed. I usually roast the night before, yummo. 
 
But looke pretty good to me!

JK

Thanks mate - yeah I do get sick of that rice at times! Cant stand white rice (unless with curry) so generally try eat brown rice but does get a bit boring...hence the need for the chilli sauce lol. Some kumara mash would go down well. Love Kumara (always choose them over spuds)

ACT Crusader

Cut the kumara up into thin fries add with a little drizzle of quality olive oil and chuck in oven. 
 
Looks good on the food JK. if you're getting sick of the brown rice, add some raw almonds. Other snacks i like some low fat cottage cheese with cinnamon powder and a few fresh blueberries. And if you like chocolate, a couple of small squares of very dark (85%) goes down nicely for a 'good' treat. 
 
Feel hungy just up the green vege intake. But if you have a small handful of almonds say 45-60mins before you eat it acts to suppress the appetite and make you feel full. 
 
I love proats as well, but its still important to mix it up in the mornings with a bit of variety. Maybe every 3rd day have natural yoghurt and the banana and natural walnuts thrown on top. or an egg white omlette with heaps of veges.

JK

Thanks mate. Some good ideas there and all food I like too. 
 
Eat quite a bit of cottage cheese (lite) and usually have it on wafers. Often snack on almonds too when I need a fix. They are pretty pricey though! 
 
My days eats from yesterday prob appear a bit light on the veges but I mainly get them thru my dinner so will see what the wife serves up tonight. 
 
Would like to get more eggs in my diet (and I guess the whites in particular). Usually have them for breakfast on one day in the weekend but should try get a few in to my daily intake. I know of a few who do some sort of oat scramble thing in the pan. Might give it a try.

JK

Boring gym visit today - 30mins HIIT cardio on the cross trainer machine (which reckons I covered 12k lol) and then some calf raises and stretching for good fun. 
 
Next....

JK

Feel like I always say this but love them Friday workouts. 
 
Started off with a short 3min row and then 3 sets of 8 widegrip pullups. 
 
Deadlifts - think 6 sets all up with top heavy set of 5 at 160 and then 10 reps of 110 to finish. 
 
Rest of workout went 3 sets each of close grip pulldowns, DB rows, shrugs and face pulls. Then the usual friday abs class before hitting biceps with 4 sets of BB curls and 3 sets of DB hammer curls. 
 
Good times!

Paekakboyz

I know what you mean, I get a similar feeling with sat morning workouts. 
 
Almost feels like you are ahead of the game - and you've earned those beers!! 
 
That's good work on 5*160, shifting pretty much double your weight there! I'd be stoked with that bro!

JK

Yeah mate that is the feeling....ahead of the game. <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /> 
 
Just been told we have mcdonalds as catering for work drinks tonight.....WTF! Might have to avoid as after I've had even 1 beer I may have difficulties resisting!

BartMan

fuck,hope you ripped into it. Sounds nice to me!

JK

Had a couple of mcdoubles with a couple of heinys and made sure I called it quits after that. 
 
Felt like crap though once got home. Greasy food didnt agree with me. McShit followed!

BartMan

yeah, I always feel mcShit the next day too, but I don't care!!Looking forward to mcShit food Sunday week after the comp. and the monday, and then, back on the wagon, 7 weeks to NABBA Bay of Plenty. 
 
Good to let your hair down though now and then.

JK

Monday = Legs day and super refreshed after the weekend. 
 
5mins warmup on the bike and squat time10 x bar, 8 x 60kg, 8 x 90kg, 5 x 110kg, 4 x 110, 8 x 90kg. 
Then on to the leg press (4 x 12reps), hamstring curls (3 x 10), leg extensions (3 x 10) and calf rasies (3 x 21 with reps each set did 5 reps toes out, 5 reps neutral, 5 reps toes in) Finished off with some hyper extensions. 
 
Weighed in at 81.8kg. Weekend eats were fairly good (after Friday night). Roast chicken with kumara and fresh vege, some snapper and last night smoked chicken in a filo pie with mushrooms and sundried tomatos....ok so pastry involved but DAM TASTY. Said no though to the custard which the kids were destroying so showed some restraint!

JK

Kettlebell Tuesday done and dusted. 
 
Started my workout with 40mins of spin and then finished off with 20mins of kettlebell hell which consisted on 45secs each of KB OHP, rows, floor press, squats, pressups (no KB required for that one) and KB swings then 1 min rest and repeat and repeat. Was well poked after that and managed to squeeze out any remaining sweat than hadnt left during my 40mins on the bike. Got those KB swings working nicely now. They seem to just flow but that dam 45seconds feels the longest of all on the KB swing.

Paekakboyz

Nice work! painful but rewarding lol. Good to hear you've got the swing sorted, it's just getting used to it. It even saves you a bit of energy too - if you don;t swing it fully then you end up trying to muscle it up rather than use the momentum. 
 
And you did it AFTER a spin class?? 
 
I may be taking liberties here but dang you crazy boy!!

The Silver Fern

JK vs BigRed