JK vs BigRed
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Short and sharp this morning during my daughters ballet class.<br />
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First circuit 10 WG pull-ups, 10 Kettle bell clean and press per side with 18kg, 20 kettle bell swings 18kg, 20 press ups, 20 barbell rows 35kg. 3 times through no rest.<br />
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Second circuit - 10 close grip pull-ups, 15 overhead cable ext (32kg), 15 dead lifts (70kg). - also 3 times through<br />
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Final circuit - DB curls 10 x 15kg per side, 15 dips. Again 3 times through. -
So realised last night that today was last day of the powerade challenge and I still hadn't puta tie on the board for the 9km. Second issue was that I hadn't run for over 3 weeks due to being sick and then too busy. <br />
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So 8am this morning I was out there. First part out there was good and made the turn for home at 18.20 but got some nasty cramps on the way in and pretty much just hit the wall. Walked for 3 mins and then pushed on home in just over 42mins. Not too bad but wish I ad done it earlier as def have a sub 40min in me -
Wow the legs have been all types of sore today from yesterday's run. Meant that thus arvo leg session was a bit of a light one but feeling pretty good for it now<br />
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Started with 10mins on the bike before stretching <br />
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Squats - 15x bar, 10x60kg, 8 x 80, 8x80, 10x80<br />
Front squats - 10x40kg, 8x50, 8x50, 8x55, <br />
Leg extensions - 10x42kg per side. X 3 sets<br />
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Foam roller - 5mins on pain<br />
Another 5 on the bike to finish<br /> -
yeah rolling out hurts at the best of times!! after the run and that lighter work out your legs should be pumped in a couple of days. Balancing rest between intense cardio (running/sprints) and leg workouts can be tough. Sucks when you are amped for the gym or a run and your body just says NO!<br />
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...but being men we just do it anyway!! -
They been feeling pretty good today. Calves still a bit tight and quads a bit tender but pretty good really.<br />
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So today was PUSH<br />
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Incline DB press - 10 x 25kg/side, 8x27.5, 8x27.5, 10x27.5<br />
Flat BB press - 10x60kg, 8x70kg, 6 x75, 6x75, 5x75<br />
Machine flies / pec deck - 15x54kg, 12x60kg, 12 x66kg<br />
Hammerstrength OHP - 12x15kg/side, 10x25kg, 10x25kg, 10x25kg<br />
Cable lat raises - 12x11kg per side x 3 sets<br />
Skullcrushers 10x27kg superset with 12rx42kg tricep pushdowns with massive focus on the squeeze. Did 3 supersets of these bad boys and last set on the pushdowns was a drop set right back to 6kg. Geeeez felt that!<br />
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Finished with 1000m row and leisurely pace. -
PULL today<br />
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Dead lifts 10x70kg, 10x70, 6x110, 5x140, 2x160, 2x160, 3x160, 10x110<br />
Lat pull downs - 10x60kg, 10x63, 10x66<br />
Seated rows - 10x60kg, 10x66, 8x72<br />
Rear delt flies (machine) - 15x36kg, 12x42, 10x48<br />
Hyper extension 3 sets of 10 holding 15kg<br />
Face pulls - 15x26kg, 12x 32kg, 10x38kg<br />
EZ bar bicep curls 10x27kg, 8x37, 8x37, 8x37, 8x37, 10x27 -
Another short Saturday session full of intensity. Really enjoying these.<br />
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Started with 500m row in about 1.50<br />
1st circuit - 18kg kettle bell clean and press (10 per side) then 20 kettle bell swings with same weight. 3 times through no rests and then 30 decline crunches<br />
500m row 1.35min<br />
2nd circuit - 10 wide grip pull-ups, cable wood chop high to low (12 each side), cable wood chop low to high (12 each side). Again 3 times through<br />
500m row 1.32min<br />
3rd circuit - overhead cable extensions (15x32kg), hanging leg raises (12), hammer curls (10x15kg per side), decline twist crunches (10 per side). And 3 times through.<br />
Final 500m row - 1.40min.<br />
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Left there sweating very hard. <br /> -
Never had abs as sore as I did yesterday. Felt very different and still quite tender when I do a vacumn and suck the guts in.<br />
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Anyway, today being Monday is LEGS day. Started with 5mins on the bike and then a good roll out.<br />
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Front squats - 3 sets of 10x40kg to warmup<br />
Back squats - 10x60kg, 6x100, 6x100, 6x100<br />
Front squats - 6 x 60kg, 8x60kg, 8x60kg<br />
Leg press - 5 sets of 12 x 200kg<br />
Leg extensions superset with hamstring curls - 12x54kg per side / 12x42kg, 12x60/12x48, 12x60/10x60<br />
Standing calf raises - 5 sets of 15x160kg<br />
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Finished with another 5mins on the bike. Also did a weighin at dead on 80.0kg.<br />
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On the road this week to melbourne and brisbane so maybe some hotel gym training otherwise a couple of back to back sessions will need to happen friday then saturday. -
Ho hum hotel gym workout today. Limited equipment as to be expected but made use of what I could. Most of the weights had no numbers on them either for an added bit of novelty.<br />
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1000m row<br />
3 sets of 10 BB OHP<br />
5 sets of 10 Lat pull downs<br />
3 sets of 8 incline DB press<br />
3 sets of 10 upright rows<br />
8 sets of flat bench using hammer strength, just keep cranking the weights up and decreasing reps - 10reps, 8, 6, 5, 5, 3, 4 then two lighted sets of 8 and 10<br />
1 arm DB rows - 3sets of 8 per side<br />
DB bicep curls - 3 sets 10 per side.<br /> -
Got the week off so unsure how often I will be training. Popped in this arvo for a legs session.<br />
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Warmup was leg extensions 2 sets of 12x48kg per side<br />
Squats - 10xbar, 10x60kg, 10x60kg, 6x100, 6x100, 3x110, 4x110, 15x60<br />
Deadlfts - 10x70kg, 6x110, 3x140, 2x160, 1x170, 1x180, 1x190, 5x140<br />
Standing calf raises - 20x100kg, 15x150, 15x150, 20x150<br />
Cable wood chops low to high - 12x17kg per side X 2<br />
Cable wood chops High to low - 12x20kg per side X 2<br />
Decline twist and crunch - 50 reps<br /> -
Sounds like more time for running then bro!! Funny how you start a break with all those good training intentions then realise you've been once in a week!!<br />
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But then again a week of lighter training or even off could be good too. You'll be amping to shift some weights if you had the whole week off. -
Upper body session early this morning. And dammmmmm it was cold.<br />
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Started with 1000m row to warmup and then some wide grip pull ups - 7 reps, 8, 8, 6, 8<br />
DB bench - 10x25kg per side, 10x27.5, 8x30, 8x30<br />
BB rows - 15x40kg, 15x40kg<br />
Seated row - 10x72kg, 12x72kg<br />
Seated Arnie press - 10x17.5kg per side x 3 sets<br />
Shrugs - 15 x70kg per side, 15x70, 15x80<br />
Close grip incline bb press - 10x50kg, 10x50, 7x60, 6x60, 8x50<br />
Close grip cable curls - 12x38kg, 12x44, 10x50, 10x50<br />
Tricep push downs - 20x50kg, 20x50<br />
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Did a quick weigh in too. 79.7kg so about as usual.<br /> -
Oh and my PT is doing his first comp for a while this weekend in the hawkes bay. Looking in pretty good shape. <br />
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Think he was planning on doing barts show a week or two back but had the flu for a week prior so put it in hold<br />
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Will try post a pic later -
Thursday - did another legs session. Started with 5mins on the bike and then in to it proper<br />
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Squats - 10x bar, 10x 60kg, 10x 60, 8x90, 6x100, 3x110, 2x115, 1x120, 1x120, 6x90<br />
Front squats - 3 sets of 8x60kg<br />
Leg press - 15x120kg, 12x160kg, 12x200, 12x200<br />
Step ups on to a bench - did 3 sets of 15 per side with 30kg strength bag on the shoulders.<br />
Lying hamstring curls - 3 sets of 15x49kg<br />
Another 5 on the bike to finish. -
Upper body today so managed 4 workouts during my week off pls weekends either side. Not bad.<br />
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Started with 2 sets of kettle bell clean and press superset with kettle bell swings using 18kg kb.<br />
Lat pulldowns - 12x48kg, 12x54, 10x60<br />
Seated DB overhead press - 12x15kg, 10x17.5, 10x20, 8x22.5<br />
Upright rows - 3sets of 12x38kg<br />
Seated side raises superset with seated front raises - 12x7.5kg for 12 reps per side<br />
Narrow grip chins - 10 reps, 10, 10, 9, 8<br />
Skull crushers - 12x27kg, 12x27, 12x32, 12x32<br />
DB hammer curls 12x12.5kg per side superset with 15dips X 2<br />
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So was mainly shoulders and arms on reflection. Weighed in at 80.7kg. -
Turns out my PT Bobby did quite well on the weekend and took out the open and overall physique plus also best male routine.<br />
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He's the guy on the right with the darker tan<br />
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[img]https://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-frc1/1001703_644758335543862_604779188_n.jpg[/img]<br />
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Apparently a couple of his girls did pretty well too. -
More legs....<br />
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Squats - 10x bar, 10x 60kg, 10x 60, 6x90, 3x110, 3x110, 10x90, 10x90, 8x90, 10x60<br />
Lunges - 3 sets of 20reps per side holding 15kg dumbells. <br />
Leg extensions - 12x60kg per side, 12x66, 10x72<br />
Standing calf raises 4 sets of 15x180kg<br />
Foam roller - 5 mins worth<br /> -
First morning session in a while. Was PUSH (mainly) and mainly ok<br />
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Warmup was 500m row<br />
Incline DB press - 10x25kg, 10x25kg, 10x27.5kg, 8x 30kg, 10x30kg<br />
DB flies - 12x10kg per side, 12x12.5kg per side<br />
DB pull overs - 15 x 15kg, 12x20kg<br />
Weighted dips (+18kg) - 10, 9, 8 reps<br />
Seated should press (hammer strength machine) - 15x15kg per side, 10x25kg, 10x27.5kg, 8x30kg<br />
Rear delt flies (machine) - 12x36kg, 12x36kg, 10x36 dropset to 10x30<br />
Close grip flat bench - 10x50kg superset with tricep kickbacks - 10x7.5kg per side X 2 supersets<br />
Tricep push downs - 2 drops sets of 10x54kg --> 10x44kg<br />
Hanging leg raises - 20 reps, 20 reps, 15reps.<br />
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I've noticed that I am definitely a lot leaner than this time last year which is a good sign. May have a chance of abs this summer lol. Big focus of diet from here on in. Get back to ensuring sugars and treats are minimised. -
PULL on the way home today. Gym was bloody busy (blaming bobbys win in hawkes bay on the weekend) so workout didnt exactly go as planned.<br />
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Warmup - 500m rows and 3 sets of 10 narrow grip pullups<br />
Deadlifts - 10 x 70kg, 6 x110, 4 x 140, 3x160, 2x 170, 1x180, 6x140<br />
Lat pulldowns - 12x54kg, 10x60, 10x60<br />
Seated row - 8x66kg, 8x72kg, 8x72 dropset to 8 x 60kg<br />
Face pulls - 12 x28kg, 10x32kg, 10x32<br />
Cable wood chops High to low - 15x17kg per side X 2<br />
Cable wood chops low to high - 15x14kg per side X 2<br />
Incline DB bicep curls - 12x15kg per side, 10x17.5, 10x17.5<br />
Decline crunches (holding 15kg plate) x 12 superset with decline twist and crunch - 30 reps X 2
