JK vs BigRed

JK

Back today so 500m as warmup and then in to lat pull downs for 3 sets of 12. 
 
Deadlifts - the staple of todays workout. 10 x 70kg, 8 x 100kg, 6 x 130kg, 5 x 150kg, 5 x 150kg, 15 x 100kg. 
Followed up with 4 sets of 10 bent over bb rows, 3 sets of 10 pullups, 2 sets of 10 1 arm DB rows, 3 sets of close grip pull downs, 3 sets of back extensions. 
 
Felt like a really good workout even with my legs and backside in a bit of pain from yesterday. All good.

Paekakboyz

Nice bro - has all the back work helped pulling those big Snapper?! You'll be ready for a rogue marlin aw! 
 
Have you set any specific lifting targets or had a nudge at your 1RM's for the bigger lifts?

JK

Havent as yet but am keen to get to nail a 200kg deadlift at some point. Most likely wont have a crack until next year sometime when I try bulk up a bit after chrsitmas. 
 
A deadlift for me of 2.5 x bodyweight would be pretty cool.

JK

Well still hobbling from legs on Weds which is a suprise as didnt go that hard. Must be from having not hit them for 2 weeks. 
 
Today was shoulders / abs / triceps 
 
Started with 500m row but got bored by 300m so went and did some stretches and light overhead press with the barbell to get going 
The 4 sets of 10 seated DB press followed by 3 sets upright rows supersetted with lateral raises. 
Then 3 sets of facepulls supersetted with front raises. Abs class was a bit delayed so snuck in 2 sets of machine rear delt flies whilst I waited. 
 
Abs class - usual friday circuit of crunches, bicycles, reverse crunches and legs drops - 45 seconds each and 2 x around. The 30 seconds each side of rocky situps and a max prone hold to finish. Got to just over 4mins today and think could have gone a bit longer but was low on time. 
 
So on to triceps - 3 sets of CG bench supersetted with cable extensions. Then 3 sets of kickbacks supersetted with cable pushdowns. 
 
Finally did that weigh in too and 77.0 on the dot.

JK

Got up early this morning to train out my frustrations from the ABs test last night. 
 
Was a pretty good session in a suprising busy gym for 8am on a sunday. I guess a few must have skipped church to pay their respects by lifting instead. 
 
 
Training went as follows: 
 
1000m row to warmup. 
 
4 sets of incline DB press (10 reps, 8 reps x 3) 
5 sets of BB bench press (8 reps, 6, 6, 6, 5) 
3 sets of 10 DB flies 
4 sets of chest dips (15 reps, 12, 10, 10) 
 
Did some abs work here - about 8 mins all up rotating through 4 different exercises for about 1min each. Good burn. 
 
Finished off with 4 sets of 10 BB curls and then 3 sets of hammer curls which were drop sets to failure til I could lift no more. 
 
Ended up with a pretty insane pump on the arms. Can usually just touch my shoulder with my finger tips but after this I was a solid 2 inches away from touching. Even now almost 90mins later I can only just touch. Feels good.

NTA

Dude you're making me want to join the gym again. Which I can't do until I've conquered this Hundred Pushups thing... dammit time to do Week 4 Day 1 again...

JK

Dam I slept in this morning, well in actual fact i mis-set my alarm for 630 rather than 530....ugh!!! So got to the gym much later than I wanted and didnt have time for a full legs workout so just did 30min on the spin bike. 
 
Will go in tomorrow early for a measure/weigh in and then legs.

JK

Did a weigh / measure in this morning and MEH!!!! Not great results. Puzzling infact! 
 
Weight was 76.1kg vs 78.0kg 1 month ago. Body fat has gone back up to 15.2% from 14.0% yet I feel pretty dam lean especially around the mid section. And of course given those figures then some muscle has been lost. Strength isn't noticeably any less than a month ago though and I was told a bit less hyrdated this morning than last months check in which I guess could contribute? 
 
Measurements are all on the down which means fat is coming off but could also be muscle. Chest down 1cm to 99cm, waist and hips both down 0.5cm, biceps also down 0.5cm each. 
 
Bit annoyed at all that BUT I did have a fairly poor eating weekend consuming a KFC pie and a dunkin donut on saturday and a curry on sunday hmmmm. Otherwise eating has been good and most days have been very close to my targets (2100cals - 160gram carbs, 70g fats, 200g protein). Training has also been pretty good with no injuries or major sicknesses. 
 
Woe is me! 
 
 
 
Anyway, todays training was legs. 
 
5mins on the bike to warm up and then squats - 10 x bar, 10 x 60kg, 8 x 90kg, 8 x 90kg, 8 x 90kg, 15 x 60kg. 
Leg press - 4 sets of 12 (180kg, 200kg, 220kg, 220kg), followed up with 3 sets of lunges, 3 sets lying hamstring curls, 4 sets of leg extensions and 4 sets of standing calf raises all whilst feeling rather frustrated. 
 
PT said would do another checkup next Tuesday just incase things were quite right today but i can see that until then I'm gonna be wondering what I can do to turn things around.

Paekakboyz

Weird? Sounds like a job for Bart! are you getting enough sleep? I think exercise, kai and sleep are the big three for building bulk. Much like the balance between kai and working out - if your diet is average no amount of exercise (well only a stupid amount!) will get you to your goals. 
 
In terms of gaining bulk perhaps it's time to drop the rep volume a bit and increase the weight?

JK

Havent been trying to gain bulk though. Since August I have been slowly trimming down for summer but the aim was to lose fat rather than muscle. 
 
Sleep is never great for me - I sleep well but only get 7 hours or so a night on weeknights and maybe 8-9 on weekends.

JK

Back today 
 
Started with 1000m row and then 3 sets of 12 lat pull downs 
Deadlifts - favourite part of the workout. Did 10 x 70kg, 10 x 110kg, 5 x 140kg, 3 x 150kg, 3 x 160kg and then 18 at 110kg. 
Rest of workout was: 
BB rows - 4 sets of 8 
Narrow grip pull downs - 3 sets of 10 
1 arm DB rows - 3 sets of 8 
Back exensions - 3 sets of 12 with each set supersetted with WG pullups to failure (12, 10, 7 reps).

Paekakboyz

Dang bro that is some good numbers on your DLs! 18 at 110 to finish is primo! 
 
lol you should give [email="1010@100kg"]1010@100kg[/email] a nudge!!

JK

that sounds easy BUT i'm sure those last 3 or 4 sets will be killers. 
 
Wonder if would be able to walk the next day!

JK

Had a pretty good shoulder / abs / triceps session this morning. 
 
Started with 3 sets of 10 standing OHP and then 4 sets of 8 heavier seated OHP with DBs 
Followed up with 3 sets of 10 upright rows supersetted with sets of 10 lat raises 
3 sets of 12 shrugs supersetted with sets of 10 front raises. 
Then 3 sets of 10 face pulls. 
 
Did abs class as usual - 45 seconds each of crunches, twist and crunches, reverse crunches and leg drops. 30 seconds rest and repeat. Then a max prone hold which I dug deep for and joined the 300 club for sucessfully hitting the 5min mark. FEEL THE BURN! Everyone else piked out pretty early so felt a really good acheivement. The last 60 seconds or so were pretty dam shakey!! 
 
Finished with some triceps work 
3 sets of 10 narrow grip bench supersetted with sets of 12 overhead cable extensions 
3 sets of 12 skull crushers

JK

And another week begins with chest / abs/ biceps. 
 
Started with 1000m row and then some pressups before getting in to it proper. 
4 sets of 8 incline DB press 
4 sets of 10 flat bench supersetted with incline DB flies 
3 sets of 15 dips 
 
Abs class - 3 different exercises with medicine balls - 1min each. 30 seconds rest and repeat. 
 
Biceps 
2 sets of 8 seated heavy bicep curls with DB 
3 sets of 10 standing barbell curls 
3 sets of 10 preacher curls. 
 
Gonna be 4 days on the trot this week as am away fishing Friday. Come at me good weather!

JK

Smashed legs today. Was a good workout - enjoyed it alot. 
 
Started with 5mins on the bike to get the blood pumping 
Squats - 10 x 60kg, 10 x 80kg, 8 x 90kg, 6 x 100kg, 5 x 110kg, 20 x 60kg 
Lunges - 3 laps of the gym with 20kg per side. 
Leg press - 4 sets of 12 
Hamstring curls - 3 sets of 10 
Leg extensions - 3 sets of 10 reps left, 10 reps right then another 6 reps left and right 
Standing calf raises - 4 sets of 15 (5 toes in, 5 toes out, 5 neutral) 
 
Now, off to order a zimmer frame for tomorrow!

JK

Suprisingly I am walking all fine today and managed to get through my deadlifts this morning all fine. Only real doms I felt was in my butt when I sat down on the rower! 
 
Started with 1000m row and then in to 3 sets of 10 lat pulldowns 
Deadlifts - 10 x 70kg, 8 x 110kg, 6 x 140kg, 3 x 160kg, 3 x 160kg, 15 x 110kg. 
BB Rows - 4 sets of 8 
Widegrip pullups - 3 sets of 10 
Seated row - 3 sets of 10 
Then did 3 sets of kettlebell swings (20 reps per set) supersetted by back extensions to finish.

JK

Mad workout this morning - shoulders and triceps plus some bonus bicep work. Not a HUGE workout but smashed it in about 40mins as I have huge day ahead and then away fishing tonight wooot! Also running on 5 hours sleep from a late one last night. 
 
So warmup was 30seconds pressups followed by 30 seconds of kettlebell clean press. 3 times through. 
Seated DB press - 4 sets of 8 
Upright rows - 3 sets of 10 supersetted with lat raises (also 10 reps) 
Shrugs - 3 sets of 10 
Facepulls - 3 sets of 10 
Rear delt raises lying on a bench - 3 sets of 12 
 
Then the arms work 
Narrow grip bench - 3 sets of 10 supersetted with OH cable extensions (15 reps) 
Bicep cable curls - 3 set of 10 supersetted with tricep pushdowns 
 
Done.

JK

Great couple of days away fishing with the lads. Not alot of good fish caught but still caught enough to have the smoker fired up all day yesterday so along with fresh snapper we have plenty of smoked kingi and even a few doz smoked mussels to feed off this week. 
 
Decided time for a change too yesterday as have been hammering this 4 day split for about 10 weeks now and getting a bit bored. Am going to do Layne Nortons Power/Hypertrophy training from now through to the new year and see how this goes. Check out [url="http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html"]http://www.simplyshr...dated-2011.html[/url] for the details. Its a programme that has had a lot of positive feedback but its got a fair bit of volume involved. Today was Upper Body Power Day (so heavy) and it wasnt too bad. 
 
Did the 500m warmup as usual, stretching and then some lighter BB rows before getting in to it. 
 
Working sets only 
BB rows - 3 x 5 
Pullups - 2 x10 
Lat pull dows - 2 x 10 (supposed to do Rack Chins here but substituted) 
 
Flat bench DB press - 3 x 5 
Dips - 2 x 10 (added 10kg weight) 
 
Seated DB press - 2 x 10, 1 x 8 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Tried the rack chins at the end. Felt a bit gumby as I haven't seen alot of them done before but they seemed ok. I'm a bit unsure about how to add weight though so will need to hit up youtube today. 
 
 
Enjoyed upping the weights knowing I only needed to knock off 3 to 5 reps and was suprised I made 5 on all my heavier lifts. Means I can up the weights further next week, especially on the dips where I should have gone for 15kg today. 
 
 
BIG focus back on the eats now too. Been a bit sloppy lately so time to knuckle down!

JK

2nd Power day today and this time Lower Body. 
 
So 5mins on the bike as warmup and then stretches whilst doing some light squats before getting stuck in to it proper 
 
Working sets only 
 
Squats - 3 x 5reps 
Leg press - 2 x 10 
Leg extensions - 2 x 10 
Deadlifts - 3 x 5 
Lying leg curls 2 x 10 
Standing calf raises 3 x 10 
 
Kept squat and deadlift weights pretty low at 110kg and 140kg respectively and didnt hit failure on any of my lifts which is recommended approach for first week or so. Will look to ramp these up next week though. Most annoying thing is the low reps on the calf raises meaning I need to go and stack extra weights on the machine as have been able to get away with just the stack for sets of 20 reps in the past. 
 
Also, not really use to doing squats and deads on the same day, especially if going heavy. Wasn't too bad today though.

The Silver Fern

JK vs BigRed