JK vs BigRed
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<p>ha ha the challenge of keeping to split sessions aye! It's a bit funny when you are meant to be doing some lighter stuff/cardio etc and all you want to do is move some tin. I often arrive at the gym planning one thing then end up doing something else! actually that perfectly describes my problem with doing cardio ha ha</p>
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<p>Have you been to see your PT lately mate? how are things tracking on overall improvement in strength etc? Certainly sounds like the trimming down (of bodyfat) is going well.</p> -
<p>Yeah, thats why did cardio this morning as there is no way I will miss the tin session this arvo. Do it the other way and I'm sure I will find an excuse to miss cardio.</p>
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<p>Saw PT last week briefily when checked the bodyfat but havent had a serious session for a bit. Will prob have a yarn when I do deads this arvo as he always comes over when I start making alot of noise with the heavy weights.</p>
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<p>Plus that other PT will be there today too......bonus!</p> -
Good session on the way home tonight but that PT....... Such a distraction. Lost a good 15mins to her today.<br><br>
Anyway, did a row to warm up and then banged out 2 quick sets of pull-ups. Only 6 reps each.<br><br>
Deadlifts - 10x70kg, 8x110, 6x140, 7x140, 8x140, 12x110<br>
Lat pull downs - 12x54kg, 10x60, 10x63<br>
T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 8x60, 8x60 dropset to another 8x50, then 10x40<br>
Close grip pull downs - 10x60kg, 10x63kg, 10x66<br>
Hyperextensions - 2 sets of 12<br>
Cable curls - 10x48, 10x54, 10x60 dropset to 8x48 and then 8x36 -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="391380" data-time="1379316855">
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<p>Good session on the way home tonight but that PT....... Such a distraction. Lost a good 15mins to her today.<br><br>
....and then banged out 2 quick sets of pull-ups. <strong>Only 6 reps each</strong>.<br>
......</p>
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<p>Shiiit, that's your problem. All you needed to do was 3 sets of 15 pull ups and she would have been all yours. No need for the rest of the work out.</p> -
<p>So this morning was chest plus a bit of triceps. Feels funny saying 'and triceps' when all I did specifically for triceps was 1 exercise but I guess they get hit indirectly throughout the chest workout anyway.</p>
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<p>Warmup was 1000m row at very leisurly pace. Seemed to take ages.</p>
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<p>Incline DB Press - 10x20kg per side, 10x25, 10x27.5</p>
<p>Decline DB Flies - 10x12.5kg, 10x12.5</p>
<p>Flat BB bench - 10x60kg, 8x70, 8x70, 8x70, 10x60</p>
<p>DB Pullovers - 12x22.5kg, 10x25</p>
<p>HS Incline press - 10x30kg per side, 10x40, 10x40, 10x40</p>
<p>Machine flies - 12x54kg, 12x60, 12x66</p>
<p>V-bar push downs - 15x44kg, 12x50, 10x56</p>
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<p>Got some new supplement goodies last night. Bit disappointed though in the zealea whey. Vanilla flavour and its weak as. Also very thin in consistency. Trying it in my oats now and its pretty darn average. Might be using it in protein pancakes and cookies for years to come.</p> -
Was offsite for (work) training at a vineyard today so ate a shitload. Didn't track it at all but safe to say high carb and high calorie day sorted!<br><br>
Skipped the drinks session at the end for a legs workout. Was a bit pressed for time but smashed it out after a decent ride to warm up.<br><br>
Leg press - 20x80kg, 15x120, 15x160, 12x200, 12x200, 12x200, 15x 200 (was waiting for a squat rack so just kept banging out the sets)<br>
Squats - 20x60kg for 3 sets (working in with some random fella who was doing 60kg) <br>
Front squats - 5x60kg, 6x60, 5x70, 6x60<br>
Leg extension 10x66kg per side for 3 sets<br>
Standing calf raises - 15x150kg for 4 sets -
<p>Now that is a leg workout bro. Mean.</p>
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<p>Cardio this am</p>
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<p>30mins on the cross trainer - 1st 10 and last 10 low intensity but middle ten was HIIT with 30seconds full noise on the heavy setting and 60seconds normal.</p>
<p>Finished with abs circuit of mountain climbers, leg drops and planks (1min of each and 3 times through) and a bit of a roll out to assist with recovery from earlier in the week</p> -
<p>Shoulders and arms this morning - standard friday really</p>
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<p>Warmup was a 500m row ins 1.38. Good way to get the heart cranking</p>
<p>OHP - 10x15kg per side, 10x20kg, 10x22.5, 10x22.5</p>
<p>Chins - 15,12, 12</p>
<p>Side raises superset with front raises - 12x8kg/12x8kg, 10x10kg/10x10kg superset to 8x8kg/8x8kg</p>
<p>Dips (added weight of 24kg - 10 reps, 10reps - was failure)</p>
<p>Face pulls superset with read delf flies - 10x38kg / 12x36kg X 2</p>
<p>Close grip incline bench superset with tricep kickbacks - 12x50kg/10x10kg per side X 3</p>
<p>Preacher curls - 10x29.5kg x 3 sets</p>
<p>Hammer curls - 10x15kg per side x 2 sets</p> -
Short cardio and abs session this morning. <br><br>
20mins HIIT on the cross trainer<br>
Decline crunches x 50<br>
1 min row - 349m<br>
Cable chops high to low and then low to high - 2 sets of 12x20kg left and right for each<br>
1 min row - 342m<br>
Circuit of mountain climbers, medicine ball twists, leg drops - 1 min of each twice through<br>
Rocky crunches - 100 to finish -
<p>Gonna do something a bit different this week before I have a few days off down the beach next week. Today was a circuit and then some arms work.</p>
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<p>Warmup - 1000m row and stretches</p>
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<p>Todays circuit was 15 reps each of clean and press, BB rows, front squat, deadlifts and press-ups. First two rounds were using 25kg barbell, 2nd two rounds 30kg. Not overly heavy but you sure do feel it especially for the clean and press. Bit light on the deadlifts but can be a bit more explosive their than usual. So 4 rounds all up.</p>
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<p>Finished with some arms work - EZ bar curls 2 sets each of 10x27kg and then 10x32.. Each set superset with overhead tricep extensions (2 sets of 12x38kg) and then tricep push downs (2 sets of 12x60kg)</p>
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<p>Will do something similar Weds and Friday and then cardio and abs Tues and Thurs which will also be low carb days for the week.</p> -
<p>cool, it's choice to mix things up every now and again. Volume + light weight = pain!</p>
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<p>30mins cardio today on the cross trainer</p>
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<p>Then abs which was various circuits including weighted crunches, decline crunches, weighted twists, hanging leg raises, swiss ball crunches and prone holds. About 20mins worth.</p>
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<p>Low carb day today.</p> -
<p>Successful low carb day yesterday - final intake for the day was 77g carbs, 163g protein and 69g fats for a grand total of 1583 calories. And suprisingly I didn't feel hungry at all during the day. The key appears to be eating shitloads of beans and broccoli etc.</p>
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<p>This morning was another circuit type workout. Started with a 1000m row and then a kettlebell circuit of clean and press (12 reps per side), kettlebell swings (20reps), kettlebell rows (12 per side) and kettlebell squats (20reps). 4 times through using an 18kg kettlebell. 30seconds rest between sets.</p>
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<p>Then more of a rotation of bench press (60kg for 12 reps) then pullups (10reps). 4 times through with no rest over than walking between the areas.</p>
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<p>Finished with some hyper extensions - 3 sets of 15.</p> -
<p>That is a cool circuit - that is a lot of KB reps! </p>
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<p>You've been doing rows!!? Excellent, can you please rush to San Fran and start rowing our frigging boat around the harbour!! Seems like that's the only way we'll manage a win!</p> -
<p>I presume they were front squats with the KB? with it tucked into your elbow and hand up under your chin? You could super-set those bad boys with box step ups. That is pretty easy to work in and a nasty contrast to the squatting!</p>
