JK vs BigRed
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Have a doctors visit this arvo thats gonna put me out of heavy lifting for a week so ducked in this morning for some fasted cardio and to finish off the arms work I didnt fit in yesterday<br />
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Cardio was 20mins High Intensity Interval Training on the Cross Trainer - 5mins to warm up and then 30seconds full noise on level 25 resistance followed by 60 seconds normal pace at 10 resistance. Did this until my 20mins was up.<br />
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Pullups - 3 sets of 10<br />
OH tricep extensions (cable) - 3 sets of 15 x 32kg<br />
EZ bar curls - wide grip 3 sets of 12x27kg<br />
Skullcrushers - 4 sets of 10 x 27kg superset with narrow grip EZ bar curls 12x27<br />
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Done. Abs feeling it from last nights effort. Excellent.<br />
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Challenge for this week with no lifting (and possibly no cardio) will be watching what I eat given I wont be burning as many calories. -
So no training this week. Means a big focus on my eats and getting that sorted again.<br />
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Looking to lean up a bit now so have dropped cals to 2300 consisting of 200g carbs, 200 gram protein and 78grams fat. Keeping the carbs under control is the big one as they seem to add up pretty quickly especially due to the oats and brown rice I eat as staples every day. However I can decrease the serving sizes to get me there. Dinner also remains the big unknown....all depends what the wife serves up. -
Eats going ok so far but missing the training. Should be ok for moderate weights upper body Friday and then legs proper Monday next week. May introduce some circuit training again too.<br />
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Mon - 198g carbs, 182g protein, 74g fats for 2129 cals<br />
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Tues - 222g carbs, 180g protein, 40g fats for 2002 cals<br />
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So calories overall a bit low. Not a mile off though given maintenance is about 2450 for me and prob a bit less without the training. -
2 more days eats....bit of hit, bit of miss but going ok<br />
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Weds - 199g carbs, 181g protein, 77g fats for 2135cals<br />
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Thurs - 197g carbs, 143g protein, 89g fats for 2165cals....not the best of days!<br />
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Back training tomorrow morning. YUSSSS!! -
Back in the gym. Felt good but took things pretty easy.<br />
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Pullsups - 12, 10, 10<br />
Arnie press - 12x12.5kg, 12x15kg, 12x15kg<br />
Upright cable row - 10x38kg x 3 sets<br />
Hammer strength machine OHP - 10x25kg per side, 10x27.5kg, 8x30kg<br />
Side raises (12x5kg) superset with front raises (10x5kg) x 3 supersets<br />
Cable wood chops low to high - 15x12.5kg per side X 3 sets<br />
Cable wood chops High to low - 15x14kg per side X 3 sets<br />
Ez bar curls - 12x27kg,12x27kg, 10x32kg, 10x32kg then narrow grip for 2 sets of 12x27kg<br />
Superset the ez bar curls with overhead tricep extensions (3 sets of 15x32kg) and then tricep kickbabcks (3sets of 12x7.5kg per side)<br />
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Weighed in a 77.9kg. Feeling and looking alot leaner than usual. -
Ahh, nothing like getting stuck back in again! You must have been like a kid in a lollies shop!!<br />
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Were you running at all while you had a week off weights? or was that a week off all types of training? -
My PT sent me this last night too http://humongous.co.nz/bobby-kazemi-live-like-you-mean-it-every-single-day-hour/
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So today was back and another morning session<br><br>
Deadlifts - 8 x 70kg, 6x110, 5x140, 5x140<br>
Widegrip pullups - 6,7,9,7,5 (bit avg today)<br>
T bar rows using ground base BB setup - 10x40, 8x50, 8x50 <br>
CG pulldowns superset with seated rows - 10x60kg\10x60 X 2 supersets<br>
1 arm DB rows - 15x25kg X 2 sets<br>
BB curls - 10x30kg, 8x35, 8x35 (Bonus excercise) -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="382915" data-time="1375736250">
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<p>No training this morning as the piggin baby woke before I did so had to do my share. Will go on the way home tonight for Chest but actually feeling the effects of yesterdays back session quite nicely. I suspect there is more to come.</p>
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<p>holding baby tomorrow might be a workout all on it's own!! </p>
<p> </p>
<p>I'm going to hit chest tonight but still have sore arms/triceps! even when you split back/chest/legs etc it's funny how the arms always tend to get hammered : )</p>
<p> </p>
<p>It's your set bro!! smash that tin!</p> -
<p>So a new chest workout late this arvo. Seemed alight and did cable crossovers which I've never done before.</p>
<p> </p>
<p>Warmup was KB clean and press - 16kg for 10 reps per side followed by 20 KB swings at the same weight. Twice through.</p>
<p>Incline DB press (supposed to be BB but both incline setups being hogged) - 10x22.5kg per side, 8x27.5, 6x30, 6x30, 5x30</p>
<p>Flat BB bench press (supposed to be DB but swapped given the above) - 10x70kg, 10x70kg, 8x70kg</p>
<p>Decline DB flies - 2 sets of 15x12.5kg per side</p>
<p>Incline hammer strength press - 10x30kg per side, 10x30kg, 10x30kg</p>
<p>Cable cross overs - 3 sets of 12 x 17kg per side.</p>
<p>Tricep pushdowns - 20x44kg, 15x50kg, 15x50kg (basically a bonus exercise I've added to give the triceps a final blast given they've been worked indirectly throughout the session).</p>
<p> </p>
<p>Also new PT at my gym, also called Jade but female version. Met her a week or two back when she started but kinda forgot until today.</p>
<p> </p>
<p><img src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-frc3/972060_683690571644969_1881234025_n.jpg" alt="972060_683690571644969_1881234025_n.jpg"></p> -
And sore already...<br><br>
In early today for 20mins HIIT on the cross trainer and then abs<br>
Decline crunches - 2 sets of 30<br>
Hanging leg raises - 2 sets of 15<br>
Cable chops - 2 sets of 15 per side high to low and then low to high<br>
Decline twist and crunches - 2 sets of 20 holding 10kg -
<p>yeah, she squats!!</p>
<p> </p>
<p>Have you spoken to your PT about swapping to the new one!! I'm sure he'll understand</p> -
Half assed leg session this arvo. Struggled to really get in to it and strength felt a bit down. Maybe hadn't eaten enough.<br><br>
Squats - 10x bar, 8x60kg, 8x60, 6x90, 5x100, 6x100, 5x100, 10x60<br>
Front squats - 3 sets of 6x60kg. Quads feeling pretty tight<br>
Leg extensions - 12x54kg, 12x60, 10x54kg all one leg at a time<br>
Leg press 15x80kg, 12x120kg, 12x160, 12x160, 12x160<br>
Standing calf raises 20x100kg, 15x130kg x 3sets<br>
Step ups on to a bench - total of 100reps with 15kg strength bag on the shoulders.<br><br>
Finished with 10mins on the bike.<br><br>
Chest also still very tender from Tuesday so something I did must have got it good.
