JK vs BigRed
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<p>Shoulders and arms this morning. Started with a good old row while watching a bit of the US PGA. Chest much better from yesterday. Legs starting to feel it.</p>
<p> </p>
<p>Seated DB press - 10 x 17.5kg per side, 8x20kg, 8x22.5, 8x22.5</p>
<p>Weighted dips (+18kg), 10reps, 10reps</p>
<p>BB bicep curls - 10x30kg, 8x35kg, 8x35kg</p>
<p>Seated OH DB extensions - 12x20kg, 12x25kg, 10x25kg</p>
<p>Seated lat raises (12x7.5kg) supersetted with front raises (10x7.5kg) X 2 supersets</p>
<p>Close grip bench press - 10x55kg superset with tricep pushdowns 15x50kg X 2 supersets</p>
<p>Hammer curls - 3 sets of 12x15kg</p> -
<p>Do you use an ezi-bar for those overhead extensions? </p>
<p> </p>
<p>Like that close grip/pushdown combo - once you've knocked off those curls your arms would be pumped aw. Friday = guns out!!</p> -
<p>Well a whole lot of disappoint this morning. Got to the gym and no hot water.... put me right off my training as had to do a shorter workout and then come to work to shower. Anyway, 500m row to warmup.</p>
<p> </p>
<p>Deadlifts - 5x 70kg, 5x110, 5x140, 3x160</p>
<p>Pullups - 6reps, 8, 7, 8</p>
<p>Lat pulldows - 2 sets of 12 x48kg nice and slow</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x50, 8x50</p>
<p>Close grip pulldowns 10x60kg superset with seated row 10x60 X 2 supersets</p>
<p>1 arm DB rows - 12x27.5kg, 12x27.5</p>
<p>EZ bar curls - 10x32kg, 6x 37kg, 8x37, 8x37</p> -
<p>Good DL weights there, no messing about!</p>
<p> </p>
<p>That back superset (close grip pull-downs and seated rows) is a good'un too</p> -
Pretty decent workout this arvo fuelled by a double long black with a teaspoon of coconut oil in it. PT put me on to it and reckons its awesome for fat burning and cardio but tried it today just for the hell of it. Will use it again for cardio in the morning.<br><br>
Incline BB press - 10x50kg, 8x60, 8x60, 8x60<br>
Flat DB bench press - 6x30kg, 5x32.5, 5x35, 5x35<br>
Decline DB flies - 3 sets of 12x12.5kg per side<br>
Incline hammer strength press - 10x30kg per side, 10x35, 10x35, 8x40<br>
Tricep pushdowns with ^ bar - 15x50kg, 12x56, 12x56<br>
Cable crossovers 12x17kg per side, 12x20kg, 12x20<br>
Tricep kickbacks - 12x7.5kg, 12x7.5kg <br><br>
Weighed in at 78.6kg -
<p>Coffee and coconut oil again today. Its quite nice and gives good fuel. Did some more reading up on it last night and despite 13grams saturated fat per 15g serving (im only taking 5grams) it does apparently yield some pretty amazing benefits.</p>
<p> </p>
<p>20mins HIIT in the cross trainer</p>
<p>Hanging leg raises for 15 reps superset with weighted side bends (w 18kg kettlebell) 12 reps per side X 3 supersets</p>
<p>Decline weighted crunches - 3 sets of 15 holding 15kg</p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 17kg</p>
<p>Medicine ball twists - 2 sets of 30 with 9kg medicine ball</p>
<p> </p>
<p> </p>
<p>Not sold on weighted side bends. Never done them before but someone recommended them to me and they got the mean obliques. Seems to me like it would just make you blocky or wide waisted. Any one do them?</p> -
<p>I'm on the fence for those sorts of exercises. I know you can target sections of your core/abs but it's not my preferred approach - maybe something to try once bodyfat is low and your abs are showing? once you are at that stage I'd imagine more targeted work would give you results?</p>
<p> </p>
<p>In saying that I like those medicine ball twists - but that is more of a natural movement than lying up on your side and crunching sideways!</p>
<p> </p>
<p>I checked out some info on coconut oil. Pretty interesting, I guess they are learning how those 'bad' fats can be put to good use. Same sort of principle to those detonate pills - upping your temp and the energy being used. </p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="384011" data-time="1376426291">
<div>
<p>In saying that I like those medicine ball twists - but that is more of a natural movement than lying up on your side and crunching sideways!</p>
<p> </p>
</div>
</blockquote>
<p>Oh i'm not doing them like that. More standing with kettle bell in one arm and tipping like a teapot.</p>
<p> </p>
<p>I think with the coconut oil that you would want to take it fasted. I'm only gonna do it first thing in the mornings I think. Bobby swears by it and has used it for quite a while with good results. Maybe will help me too.</p> -
<p>Ah! I know the ones you mean. Not a big fan of those either lol.</p>
<p> </p>
<p>Detonate is working well for me at the moment, have gone off pre-workout mixes a bit. Only use them when I'm really low on motivation - and that ain't a problem at the moment :good1:</p> -
Legs day has to be my fav at the moment. Started with 10mins on the spin bike and then 5mins foam roller<br><br>
Leg extensions - 12x48kg straight into 10x54kg one leg at a time<br>
Squats - 15x bar, 10x60kg, 6x90, 5x100, 3x110, 3x110, 2x115, 6x90, 20x60<br>
Leg press, 12x160kg,12x200, 12x200 each superset with lunges at 20reps per side<br>
Hamstring curls - 10x42kg, 10x42, 6x48 dropset to 8x36<br>
Standing calf raises 15x150kg, 12x180, 12x180, 12x180<br><br>
Another 5min on the bike and more foam roller to finish -
12 hours later and back in the gym - this time arms and shoulders.<br><br>
Seated DB press - 10 x 17.5kg per side, 8x20, 8x22.5, 8x22.5 with each set supersetted with chasers of 10 close grip pullups or chins<br>
Weighted dips (+18kg), 10reps, 10reps<br>
BB bicep curls - 8x37kg, 8x37, 8x37<br>
Seated OH DB extensions - 12x25kg, 10x27.5kg<br>
Seated lat raises (128kg) supersetted with front raises (12x8kg) X 2 supersets<br>
Close grip bench press - 10x55kg superset with tricep pushdowns 10x56kg X 2 supersets<br>
Preacher curls 10x29.5kg superset with Hammer curls 10x15kg each side X 2 supersets -
<p>Twice in 12 hours!! you're a machine!! Know we know where all the kids come from lol</p>
<p> </p>
<p>Good work on those curls too - 35kg ain't nothing to sneeze at! especially when you are knocking around 77-80kg. Good shit bro!</p> -
<p>Well a weekend of no training which was nice so fully amping for the week ahead.</p>
<p>
This morning was Back and I'm not sold on doing deadlifts early in the am at all. Feel so weak! Anyway, started with a 500m row.</p>
<p> </p>
<p>Lat pull downs - 12x48kg, 10x54</p>
<p>Deadlifts - 5x 70kg, 5x110, 3x140, 2x160, 5x140, 10x110</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x55, 8x55</p>
<p>Close grip pulldowns 10x60kg superset with seated row 10x60, 2nd superset was 10x60kg CG and then a seated row drop set of 8x60 --> 8x48kg. Finished with 15x48kg CG pull downs.</p>
<p>Hyperextensions - 15reps, 15, 12</p>
<p>Cable curls - 12x32, 12x35,12x38, 10x44kg. All reps nice and sloooow.</p> -
<p>If you want to pop a vein try drop sets on the T-bar with close grip.</p>
<p> </p>
<p>Have the weight set-up in 10kg's with maybe a 20kg plate to finish on. Start out at your absolute max of a full or even partial rep. Then hammer that sucker till you fail, drop 10KG and back into it. No matter what weight you start on it will hurt! Plus you get some core/leg work from bracing over the bar = Added value!!</p>
<p> </p>
<p>Funny how we have such variety with weights and work-out times. I prefer weights later in the day but my hardest sessions are morning workouts in the weekend. Reckon it comes down to practice - if you get used to lifting at a certain time it always feels more natural. Plus I think DL's make you want to have a sit down no matter when you do em!</p> -
<p>So today was a mid arvo chest (and tri) session.</p>
<p> </p>
<p>Incline DB bench - 10x25kg, 10x27.5, 8x30, 8x30</p>
<p>Flat DB bench - 8x30kg, 6x32.5, 6x32.5, 5x35</p>
<p>Decline DB flies - 2 sets of 12x12.5</p>
<p>Incline HS chest press = 10x30kg/side, 10x35, 8x37.5, 8x37.5 with last 2 sets superset with the pec deck for 12x45kg and 12x51kg</p>
<p>Skullcrushers - 12x27kg, 12x27, 12x27, 12x27</p>
<p>Tricep pushdowns - 15x 50kg, 15x50kg</p> -
<p>Today was supposed to be cardio and abs but i remember Bart saying (and read in one of my books) that the consumption of alcohol puts the fat burning on hold for 24 hours or so and since I had a couple of wines last night at a function, I did legs this morning instead. Cardio will be tomorrow.</p>
<p> </p>
<p>Warmup was 5mins on the bike as usual</p>
<p> </p>
<p>Squats - 15x bar, 10x60kg, 8x80, 6x90, 5x100, 5x100 (felt bit sore and flat so left the squats there for today - should have done some foam roller work first)</p>
<p>Leg press, 15x80kg, 15x120, 15x160,12x200, 12x240</p>
<p>Front squats - 10x40kg, 10x50, 10x50<br>
Leg extensions - 10x60kg per side, 10x66, 10x69<br>
Seated calf press - 15x120kg, 12x150, 12x160</p>
<p> </p>
<p>Another 5 on the bike to finish.</p> -
<p>Cardio day today</p>
<p> </p>
<p>20mins HIIT in the cross trainer - 30seconds full noise/hard resistance, 1min more reasonable pace.</p>
<p>Decline crunches - 2 sets of 30</p>
<p>Cable chops - 3 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Hanging leg raises - 3 sets of 15reps</p>
<p> </p>
<p>Quick weigh in too at 77.9kg. Lightest Ive been for a while.</p>
