JK vs BigRed
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<p>Shame to hear that. I've never had any knee cracking. Not too sure how my knees will handle the stairs in the long term-but I've already been hiking regularly for 10+ years, and doing high rep stair repeats for 3-4 years or more. So, I hope once you solve this issue you get back to the stairs. Good luck!</p>
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<p>So did back and shoulders today instead of legs. Shoulders getting a hammering this week.</p>
<p> </p>
<p>Firstly though, I had 50chins to do. Did 10 unweighted first and then added 20kg for my 30 weighted reps which went 5, 5, 5, 4, 4, 3, 4. Then another 10 unweighted. Amazing how much harder it was with only an extra 5kg from Tuesday.</p>
<p>Rest of workout was</p>
<p>Deadlifts - 10x70kg, 8x100, 8x130, 6x150, 10x100</p>
<p>DB OHP - 12x17.5kg, 10x22.5, 10x22.5</p>
<p>CG pull downs - 12x60kg, 10x66</p>
<p>Upright row - 12x44kg, 12x44kg</p>
<p>Seated row - 10x60kg, 10x60 dropset to 10x48</p>
<p>Standing calf raises - 15x150kg x 3 sets</p>
<p>Cable side raises - 12x8kg per side, 12x11, 12x11</p> -
<p>More cardio today. Did 20mins on cross trainer and then 10mins on bike before stretches and more of those light leg extensions.</p>
<p> </p>
<p>And of course 50 pullups which were unweighted and again in sets of 10, 15, 15 and 10. Felt very easy.</p>
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<p> </p>
<p>Got another 40min session scheduled for tomorrow morning during daughters ballet class - might do a circuit, or arms or abs. Dunno!</p> -
Today I did a few mini circuits as I couldn't decide cardio vs weights. Been tough week work wise. massive hours and lots of take out food so needed a good blow out.<br><br>
First up was 15xKB clean and press per side @14kg and then 15KB swings @20kg, then 15KB goblet squats @ 20kg. X 3 no rest<br>
Seconds was BB OHP 1 2reps, BB row 12 reps both with 35kg BB, 20 press ups and then 15 deadlifts with the 35kg BB. Pretty light but 3 times through and no rest gives good intensity <br>
3rd was some arms work where is did 15reps EZ bar curls at 30kg and straight into 15dips, then 10 more reps of each, then 5 more (was pretty much failure) with no rests. 30 second break and repeated.<br>
Finished with 10mins of abs just doing circuit of crunches, medicine ball twists, mountain climbers and leg drops. -
<p>Back in to the full body stuff 3 days a week plus cardio on the other days. Need to keep the cardio up especially with this poor eating in recent times.</p>
<p> </p>
<p>Started with 1000m row to warmup then did some chins - 10 unweighted and then added weight belt with 20kg for reps of 5, 4, 4, 3 and 4 - found them hard today. 10 more unweighted to finish and its amazing how easy the unweighted ones feel.</p>
<p> </p>
<p>Rest of the workout (working sets only) was:</p>
<p>DB Bench - 10x27.5kg per side, 6x32.5, 7x32.5</p>
<p>Machine flies - 12x66kg, 12x66</p>
<p>Leg press - 3 sets of 12 x160kg - taking it easy here but knees seemed pretty good.</p>
<p>Lat pull downs - 12x54kg, 10x60</p>
<p>T bar rows - 1 drop set of 8x55kg --> 8x45kg --> 8x35kg -->8x25kg</p>
<p>Arnie DB press - 12x17.5kg per side x 3</p>
<p>Face pulls - 12x44kg, 12x44</p>
<p>Hammer curls - 2 sets of 12 x 15kg per side</p>
<p>Tricep overhead extensions - 2 sets of 15x44kg.</p> -
<p>Cardio and abs today. Started with 30mins of the cross trainer and then usual stretching etc and foam roller work. So far, the knees feel good.</p>
<p> </p>
<p>Abs work was weighted crunches (2 x 15 reps + 10kg) to start and then 6 sets of hanging leg raises (10-12reps each) each super set with cable chops (ended up doing 3 each of left to right / right to left / high to low / low to high etc). Finished off with a couple of sets of 15 decline weighted crunches and 2 sets of 30reps twist and crunch.</p>
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<p>Low carb day ahead....ho hum!</p> -
<p>I had a sausage roll for breakfast today JK. Thought knowing that would help you get through your low carb day :whistle:</p>
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<p>We are all about peer support here at Fatbusters!! ha ha</p>
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<p>Seriously, dude I wish I had your discipline with kai. I am way better now (the odd morning pastry aside) but the low carb approach sounds like a real challenge.</p>
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<p>Good to hear the knee is on the improve too. When you roll out (foam roller) do you work the teardrop quad muscle and your calves? Ever since I had that sports massage I've made sure I stretch and roll out the entire leg rather than just quads/hammies/glutes.</p> -
<p>Made it through another low carb day. Still alive. Always look forward to dinner where I get a really decent steak and decent salad with lots of avo. Dam good.</p>
<p> </p>
<p>Full body again today. 1000m row to warmup and then pullups starting with 10 unweighted and then reps of 5, 4, 4, 3, 4 with 20kg added. Then another 10 unweighted for good measure.</p>
<p> </p>
<p>Rest of workout was:</p>
<p>Incline BB press - 10x50kg, 10x60, 8x65 dropset --> 8x50kg</p>
<p>Upright rows - 12x44kg, 10x50kg</p>
<p>Leg extensions - 12x54kg per side, 10x60 - still taking things easy. Feelin ok though.</p>
<p>Weighted dips (+28kg) - negatives - very slow 5-6 second descent - 8 reps, 6 reps</p>
<p>1 arm DB rows - 10x35kg, 10x35kg</p>
<p>Skullcrushers - 12x29.5kg, 12x29.5</p>
<p>Preacher curls - 12x29.5, 12x29.5</p>
<p>(working sets only)</p> -
<p>Cardio and abs today. Usual thursday sorta stuff including a weigh in which was surprisingly good 76.5kg and body fat continuing to drop, now 13.7% so still along way to go but making progress!</p>
<p> </p>
<p>So did 30mins on the cross trainer and then 1 song (so about 3-4mins) worth of step ups on to a box with 30kg weight bag on the shoulders.</p>
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<p>Then did stretches and roll out with the foam roller and 10mins of abs which was circuit of mountain climbers, leg drops, rocky situps and a 2min prone hold to finish.</p> -
<p>More full body today. 1000m row to warm up and then my chins. 10 unweighted then added weightbelkt plus 20kg for reps of 5, 4 and 4. Then did a couple of sets of negatives for 5 reps each, then two more sets of 4 and 3 standard chins.</p>
<p> </p>
<p>Rest of workout was:</p>
<p>Hamstring curls - 12x30kg, 12x36, 12x36</p>
<p>HS OHP - 12x25kg per side, 10x27.5, 10x27.5</p>
<p>Deadlifts - 10x70kg, 8x110, 6x140, 5x170</p>
<p>HS Bench - 10x35kg per side, 6x45, 7x45</p>
<p>Pullovers - 12x20kg</p>
<p>Shrugs - 12x70kg, 12x70 superset with front plate raises 12x15kg, 12x15kg drop set to 10x10kg</p>
<p>V-bar push downs - 12x50kg, 12x56, 12x62</p>
<p>EZ bar curls - 12x27kg, 10x37, 6x42</p> -
<p>Good DLs after that chins workout. Your back will love you tomorrow!</p>
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Ended up doing a bit of everything this morning. <br><br>
Started with a row of 1000m in 3min 32. Then did 5 chins before a max chins attempt and got 23. <br>
Then a kettle bell circuit of clean and press (10reps per side 18kg kb), kb rows (also 10x18 per side), kb squats (15x26kg), kb swings (15x26kg) and good old push ups (20reps). 3 times thru.<br>
Then arms....gotta hit arms. Circuit of bb curls, dips, hammer curls and tricep extensions. 15 reps of each twice thru.<br>
And of course abs which was a circuits of bosu ball crunches, medicine ball twists and the almighty ab wheel. 15reps of each 3 times thru. -
<p>Day off yesterday which was well needed. Still got a bit of a cough and down on energy a wee bit but nothing too major.</p>
<p> </p>
<p>Another week of full body underway. Quite enjoying this. Started with a 500m row and then in to it proper</p>
<p> </p>
<p>(working sets only)</p>
<p>BB benchpress - 10x50kg, 8x70, 6x75, 5x80, 12x50</p>
<p>Decline DB flies - 12x12.5kg per side x 2</p>
<p>Box squats - 10x60kg, 10x60, 8x80, 10x60 (knee still making a bit of noise but no noticeable pain. If I pull up ok I'm back in to it)</p>
<p>Pullups - 10, 10</p>
<p>Seated row - 12x54kg, 12x60</p>
<p>Seated OHP (smith) - 10x35kg, 10x35kg</p>
<p>Cable side raises - 10x11kg per side x 2</p>
<p>Cable curls - 12x44kg, 10x50kg</p>
<p>OH DB tricep extensions - 15x20kg, 12x25kg</p> -
<p>what noise is your knee making? a clicking (bone/joint) or do you think it's tendons/ligaments? Have you played around with your stance at all? </p>
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Nah not a click so much, more a cracking or grinding type of souund near bottom of the squat movement. Kinda wondering if its always been there, juust never hear it with my sounds on. <br><br>
Played with stance a wee bit but not a lot. Just making sure feet are pointing out slightly and continuing on in direction knees are pointing. -
<p>hmm is it just a noise or can you 'feel' something going awry at that part of the squat? guess it must be the former or you'd have noticed it even when working with sounds on?</p>
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<p>Have you hassled your PT about it? maybe get him to eyeball your form just in case. If it isn't hurting it might not be anything to worry about</p> -
<p>Yeah dont really feel it at all mate.</p>
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<p>Haven't caught up with Bobby for a couple weeks actually but did a yarn with the other PT about it last week and she gave me a few tips etc and exercises to do but usually I end up looking at her more than I listen.</p>
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<p>As a reminder she is the brunette in --> <a data-ipb='nomediaparse' href='https://www.facebook.com/photo.php?v=546514568769484'>https://www.facebook.com/photo.php?v=546514568769484</a></p>
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