JK vs BigRed
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So today was a non-lifting day and I actually managed to not lift<br />
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Did 30mins cardio on the cross trainer and then followed it up with 10mins of foam roller action on the back and legs before finishing with some abs work which was swiss ball crunches and hanging leg raises for 3 sets of 20 for each. -
Why JK, you're looking different these days!! You haven't been hanging out with Virgil by any chance have you!!<br />
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When the lifting is so much fun it's really hard to 'just' do cardio or stretching etc. In the long run it'll help though and I reckon it keeps you fresh too - you'll be gagging to shift some tin tomorrow! -
Week 3 complete and was a goodie BUT wife said I looked a bit fat last night so might need to dial back the carbs and total cals slightly!<br />
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Anyway, got in a bit late today and just arrived in times for abs class so started with abs which was a bit weird. Circuit was 45 seconds each of crunches, bicycle crunches (ie elbow to opposite knee), reverse crunches and leg drops. 2 times through and then 3min prone hold.<br />
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Rest of workout was:<br />
Incline DB bench - 10 x 25kg, 8 x 27.5kg, 8 x 30kg, 7 x 30kg<br />
Flat bench flies - 10 x 10kg, 8 x 12.5kg, 8 x 15kg, 9 x 15kg<br />
Cable side raises - 12 x 8kg, 10 x 11kg, 10 x 14kg (struggled)<br />
Close grip BB bench press - 8 x 55kg, 6 x 60kg, 6 x 60kg, 10 x 50kg<br />
EZ bar curls - 10 x 27kg, 8 x 37kg, 8 x 37kg, 8 x 37kg and a couple of bonus sets of 10 x 27kg with narrower grip.<br />
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Paekaks - yep new pic. My fav female WWE wrestler and a decent bodybuilder. Did the Arnold Class back in 2008 (I think). Would. -
[quote name='JK' timestamp='1359491208' post='340369']<br />
Yeah one knee on bench with flat back. Will try that other way though - sounds good.<br />
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I'm real conscious with the bicep curls too. Hate seeing people swinging away and turning it in to some sort of full body movement!<br />
[/quote]<br />
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That is one school of thought but cheat curls are good every now and again. Arnie said so so that's good enough for me. -
I'm sure I always slip a couple in to push out those final reps <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />
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I like when you're curling, and you get the bar to a point and you can't lift anymore, so you hold it there trying too for as long as you can, until it feels like you're about to blow your biceps out. Funnily enough, I have not done this in the last few months!!!
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Week 4 is underway with a relatively short workout today.<br />
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Started with 1000m row at 3.45 before quick stretch.<br />
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Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 63kg, 6 x 66kg<br />
Seated row - 10 x 60kg, 8 x 66kg, 8 x 69kg, 7 x 72kg<br />
Shrugs - 2 sets of 15 @ 75kg per side<br />
Rear delt flies (machine) 3 sets of 12 at 36, 39 and 42kg<br />
Tricep push downs supersetted with incline DB curls - 15 x 54kg/15 x 15kg and then 3 supersets of 12 x 60kg/12 x 15kg<br />
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Abs class - was a circuit with 45 seconds each of swiss ball crunches, prone hold, some weird thing lying on ur back with legs up on swiss ball, medicine ball twists and a praying mantis hold on a swiss ball. 2 times through. -
[quote name='BartMan' timestamp='1359685103' post='340842']<br />
I like when you're curling, and you get the bar to a point and you can't lift anymore, so you hold it there trying too for as long as you can, until it feels like you're about to blow your biceps out. Funnily enough, I have not done this in the last few months!!!<br />
[/quote]<br />
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I've done 1RMs of about a hundie on these, they look ugly as fuck on the way up but as you try and resist on the way down the burn is off the charts. Gotta be good for the cannons. -
Still cant get over how brutal the legs day is on this programme. Really smashes me good. And even more so this morning as had a shocking nights sleep thanks to the little one. Possibly got 3 hours MAX. This mornings workout was therefore brought to you by 2 scoops of rage and not much else!<br />
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So 5 mins on the bike to warmup as usual. Plus did another 5 at the end. Workout was<br />
Leg extensions (12 reps per side) supersetted with leg press (for 8 reps). Weights were 60kg/300kg, 60/320, 60/340 and 60/360 over the 4 sets. Managed to push out 9 reps on the leg press last set to failure.<br />
Squats - 10 x 60kg, 8 x 80, 6 x 100, 5x 110. Was supposed to do lower weights/higher reps here but not what I wanted this morning.<br />
Deadlifts - 8 x 70kg, 6 x 110, 3 x 140, 2 x 160, 8 x 110. Again, supposed to do lower weights/higher reps but no thanks<br />
Standing calf raises - 8 x 170kg, 8 x 180kg, 18 x 180kg (failure set)<br />
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Poked! Gonna need a few coffees to get me through today. Have a 2 hour SOX meeting this arvo which has a real risk of me falling a sleep! -
Waitangi Day workout so gym didn't open til 8am. Meant i could train after my morning proats and coffee which was a nice change<br />
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Bench press - 10 x 60kg, 8 x 70, 8 x 75, 6 x 77.5<br />
DB flyes - 10 x 10kg, 10 x 12.5, 8 x 15, 8 x 17.5<br />
Upright cable rows - 10 x 38kg, 10 x 38, 8 x 44 (bonus exercise as not part of the programme but felt the need)<br />
Cable side raises - 10 x 11kg per side, 10 x 12.5, 10 x 12.5<br />
Skull crushers - 2 x triple drop sets of 32kg, 29.5 and 27kg for 8 reps each weight. <br />
Standing DB bicep curls - 2 x triple drop sets of 17.5, 15 and 12.5kg for 8 reps each weight. -
20mins on the cross trainer this morning then I joined one of the the classes we have going on which today was a kettle bell circuit.<br />
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Got allocated the 18kg kettle bell and circuit was as follows:<br />
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kb swings x 20<br />
Kb clean and press x 10 each side<br />
Kb sumo squats x 20<br />
Kb rows x 10 each side<br />
Kb press (lying on back on a mat) x 10 each side<br />
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Had to do it 6 times through and took me 20.45 today and I felt pretty dam buggered!<br />
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Just had some Rage pre-workout. I was meant to sniff it aye?!!! Will let you know how I get on - the last lot was pretty good!
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Yeah either sniff it or try get it right up under ya eye lids mate <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/crazy.gif' class='bbc_emoticon' alt=':crazy:' /><br />
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Stay safe buddy -
[quote name='Paekakboyz' timestamp='1360204856' post='342169']<br />
Just had some Rage pre-workout. I was meant to sniff it aye?!!! Will let you know how I get on - the last lot was pretty good!<br />
[/quote]<br />
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Saw you walking up Abel Smith street with a huge spring in your step today Paeks, I'll blame it on the RAGE !!!!! -
Good workout this morning.<br />
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Started with a 500m row and then did a couple of sets of pullups to finish the warmup.<br />
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1 arm DB rows - 10 x 27.5kg (per side), 8 x 30, 8 x 32.5, 8 x 35<br />
Seated row - 10 x 60kg, 8 x 66, 8 x 69, 8 x 72<br />
Rear delt flies (machine) - 12 x 36kg, 12 x 39, 12 x 42<br />
Close grip bench (incline) 8 x 50kg, 6 x 55, 6 x 55, 6 x 60<br />
Ez bar curls - 8 x 37kg, 8 x 37, 6 x 39.5, 6 x 39.5 plus two bonus sets at the end of 10 x 27kg.<br />
Tricep push downs (cable) - 20 x 50kg, 10 x 68kg, 10 x 68 dropsetted with 10 more of 50kg. Bonus exercise for the day.<br />
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Also did abs class - started with circuit of crunches, twist and crunches, reverse crunches and leg drops. 45 seconds of each and twice through with todays added bonus of no rest between repeats. Finished abs with 100 rocky situps which wasnt too bad - knocked off 10 per side at a time and after about 50 the burn in the abs peaked and didnt (couldnt?) really get any worse. -
Another week (5?) underway so officially half way through. todays workout was:<br />
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Bench press - 10 x 50kg, 8 x 60, 6 x 70, 6 x 75. 6 x 77.5<br />
Incline DB press - 12 x 25kg, 10 x 27.5, 8 x 30, 8 x 30<br />
BB Overhead Press - 10 x 40kg, 8 x 45, 8 x 45 6 x 47.5 (did this standing as hadnt done this for a while but felt like a change from seated DB press)<br />
Side lat raises (cable) - 12 x 11kg, 12 x 11, 10 x 14 per side<br />
Tricep push downs supersetted with incline seated DB curls - 4 sets in total for 12 reps of each per set at 56kg/15kg, 62/15, 62/15, 68/15<br />
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Didn't have time for abs class so just did 3 sets of 15 hanging leg raises at the end. -
Your programme has you hitting your heaviest sets last? rather than building up in the middle and working back down again?<br />
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How are you finding it so far? -
Yeah this one seems that way. You are supposed to hit failure on the last set of usually 2 of the core exercises each day. Finding it ok but a bit diffferent from what I am more used to doing which is pyramiding so always finishing with a lighter set and a few more reps.
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It'll be good for you though, keeps the intensity up throughout - sometimes I think adding high volume (till failure) sets at the end means you don't work quite as hard during heavier sets earlier on.
