JK vs BigRed

JK

Upper body blast this morning in the more usual 8-12 rep ranges.

Warmup - 1000m row
Workout - Lat pulldowns (12x48kg, 12x54, 10x60), BB Bench (10x60kg, 10x60, 8x70, 8x70 dropset 8x60), Rackpulls (12x100kg, 10x140, 8x160, 12x100), HS OHP (12x25kg per side, 10x30, 10x30, 10x30), rear delt machine flies (12x36kg, 12x36), cable side delt raises (12x8kg per side, 12x8), seated row (12x54kg, 10x60, 10x60), OH tricep ext (12x44kg, 12x44kg), hammer curls (12x15kg/side, 12x15), tricep rope pushdowns (10x66kg, 10x66), Cable curls (10x57kg, 10x54kg)
 
Quads are actually pretty sore today from yesterdays effort but hopefully will be all good by the end of today.

JK

And quads stayed sore until Friday. Quite suprising from a tuesday workout and I certainly would have struggled training legs on Thursday morning. 4 days out of the gym so back in today for 5x5 heavy monday.
 
Warmup - 1000m row
Workout - Incline BB press (65kg x 5, 5, 5, 5, 5), 1 arm DB rows (35kg/side x 5, 5, 5, 5, 5), BB OHP (45kg x 5, 5, 5, 4, 4), EZ bar curls (39.5kg x 5, 5, 5, 5, 5), Dips (+30kg x 5, 5, 5), then Chins (unweighted - 10, 12, 12) superset with more dips (unweighted 10, 12, 15 reps).
So increases in weights in a couple of lifts (OHP and Curls) and swapping in the 1 arm DB rows rather than T-bar rows. Slight variation with the dips and chins too in order to keep things interesting. 
 
Fairly decent workout despite not making the 5x5 in OHP today. Looking forward to legs tomorrow.

JK

Food update.
 
Still carb cycling and loving having the variety in terms of days where I eat alot or not quite as much but still plenty,
 
However, after operating at fairly low carb levels last year I am struggling to hit my carb targets on my higher carb (and calorie) days. Aim is 295grams of carbs today but getting sick of oats, brown rice and apples. I eat a lot of vege (mainly brocolli, green beans, cucumber etc) but these are fairly low when it comes to calories etc so I get full but don't hit the numbers.

What else is there? I don't like banannas (they bloat me) and kidney beans etc ok. Am wondering if its them I need to turn them. Oh of course, kumara - I love this stuff but not much of a cook so always find them a bit much effort. Maybe wholegrain pasta is a good option. Maybe I've just answered all my own questions while posting this.
 
Any other top tips?

Wairau

Four suggestions:
 
Millet.
Homemade spelt bread.
Use a rice cooker for the kumeras, delicious and you can leave them warm all day.
Wugu fan-yummy! Make up a batch then mix in a little fresh corn, ginger pieces, or just a little something else, take handfuls out, wrap in glad wrap, store all of them in a plastic container in the fridge, and use them for snacks during the week.
That's five grain rice, btw, asian style-should be able to pick it up in any Chinese supermarket, or make your own from internet ideas.

JK

Cheers for the tips mate. Will look in to them. I ended up cooking up a few kumera last night actually. Just chopped up small and boiled. Will have today with a tuna curry and then with a 1/2 chicken later in the day.
 
Yesterdays eats ended up at 262grams carbs, 210grams protein and 78grams fats for 2590 calories - so about 160cals short of target.
 
 
So today was legs. Pretty good session too with marginal increases in weight from last week so but slow and steady is the name of the game right now.
 
Warmup was 10mins on the bike and then stretch and foam roller.
Workout was Leg extensions (12x24kg/side, 12x30, 10x36, 8x42 then back down 10x36, 12x30 - no rests - gives the quads a good pump), squats (10x60kg, 8x80, 8x80, 8x80, 6x90), leg press (12x80kg, 12x120, 12x160, 10x200, 10x200, 10x200, 20x80), Standing calf raises (12x130kg, 12x150, 12x150, 12x150)
Another 5mins on the bike and stretching to finish.

JK

No major legs DOMS as yet but like last week I suspect it will hit me today.
 
Yesterdays eats were pretty good but a little but below my protein and total cals target - 182g carbs, 204g protein and 76 fats for 2228calories vs total calorie target of 2300 (low cal day). Two meals with kumera were a nice change. Wife bought me a whole lot more yesterday but some wholemeal pasta so will give that a go over the next week.

Todays training was upper body and 10-15 rep range. Warmup was 1000m row.
Workout was: Pullups (10reps, 10, 8), DB Flat Bench - (12x25kg per side, 10x30, 10x30), Machine flies (12x60kg, 12x60), Seated row (12x54kg, 12x60, 10x66), HS OHP (12x25kg/side, 10x30, 10x30) superset with front plate raises (10x15kg each set), Upright rows (10x44kg, 12x38, 15x35), skullcrushers (12x27kg, 12x27, 12x27), Preacher curls (12x22kg, 12x25, 12x25)

JK

So strangely no real DOMS at all on the legs which is weird compared to last week. Knee also feeling pretty much fine. Will have to push things harder next week.
 
Today was 2nd legs day but with a bit more hammie focus. Warmup was 10mins on the spin bike.
 
Workout was: Lunges (15reps/side, 15, 15, 15), Deadlifts (10x70kg, 10x110, 8x140, 6x150), Front squats (10x40, 10x40, 8x50), Hamstring curls (12x36, 12x36, 10x42 dropset to 10x24), Seated calf press (10x240, 10x240, 10x240 dropset to 10x180 then 10x140).
5mins more cycle to finish.
 
 
Also did a quick weigh in as it had been two weeks and weight has only gone up 0.5kg. Bodyfat also up but in control at this stage.
 
Yesterdays eats - 256g carbs, 186g protein and 73g fats for 2425calories vs total calorie target of 2600 so a bit light.
 
 
Saturday training starts up again this weekend as daughter has ballet class. It's 1 hr this year so a bit longer than last year. Will start off using it for a bit of cardio and abs work I think since I don't have a lot of time for that in my current programme.

JK

Friday woot. Upper body and with medium rep ranges and reasonable weights. Lots of intensity.
 
Warmup was 1000m row.
 
Workout was Incline BB press (50kg x10, 60x8, 60x8, 60x8), 1 arm DB rows (30kg/side x 8, 30x10, 32.5x10, 32.5x10), BB OHP (40kg x 8, 7, 6, 7), Chins (+10kg for 8, 7 and 8reps), Dips (+24kg x 10, 10, 10), standing EZ bar curls using the fat gripz (12x29.5kg x 4sets), tricep pushdowns w straight bar (10x56kg x 4sets) and cable curls with fat gripz (10x48kg, 20x36, 15x36).
 
 
Yesterdays eats - 176g carbs, 199g protein and 71g fat for 2139cals on my low calorie day. Didnt have any decent carbs with my two last meals so struggled a bit with my lifting this morning. I think I can really notice the difference of how my body operates with and without carbs now after doing decent periods of low carb and higher carb eating.

JK

Pretty slack this morning. Ended up just doing 45mind on the cross trainer and talking to on of my PT mates I hadn't seen for a while. 
HAd planned to do some abs, stretching or maintenance work but time just disappeared. Next time eh. 
I also noticed a yoga class was on while I was there. Wondering I could bring myself to try that one day?

JK

No training yesterday but a couple of hours hiking to and from fishing with a heavy pack full on bait and burley and then snapper - now have a great supply a lean protein for the first part of the week.
 
Another week now underway with heavy monday 5x5. Changes this week are limited with only a substitute in of DB vs BB for OHP but this creates an issue as I need to jump up in 2.5kg increments per DB rather than per BB so may struggle to progress as I would like. Will see how things go. Upped weights in other areas but for dips I use a kettlebell as my extra weight and 28kg is as heavy as they go. May have to go to 2 x 15kg plates but for today I just added reps.
 
Warmup - 500m row and then pushups on the smith machine starting at lowest setitng and doing 8 reps and then moving up each setting for another 8 reps until almost vertical. Great little warmup
Workout - Incline BB bench (65kg x 5, 5, 5, 5, 5), 1 arm DB rows (37.5kg x 5, 5, 5, 5, 5), DB OHP (22.5kg/side x 5, 5, 5, 5, 5), Chins (12 unweighted, 6x16kg, 5x16kg, 10 unweighted), Dips (+28kg x 8, 6, 6, 5), EZ bar curls (37kg x 6, 6, 6, 6).
 
 
Last weeks eats were pretty good but I'm consistently falling a bit short of my calorie targets - averaged about 2400/day over the week. As anyone who has read this log probably has noticed I'm pretty OCD so I log it all. I even graph it lol as per below so can see the effect of calorie cycling. NB - I did eat on the weekend but generally I don't bother logging anything or counting too strictly.
 
[url=http://www.iforce.co.nz/View.aspx?i=itfuv4b3.msg.jpg]<img src="http://iforce.co.nz/i/itfuv4b3.msg.jpg" alt="itfuv4b3.msg.jpg">[/url] 

Btw - Blue is target total cals. Red is actual cal. Gonna up the calories a bit more this week. Prob another 50 to 100 each day.

JK

Had a hectic morning so a bit late on the daily update but a cracking legs workout this morning. Prob best legs session I've had this year. Weights are on the up. Been using VPX Shotgun preworkout at the moment. Picked it up last week $29 for 28serves and its pretty decent. 1.5scoops this am for legs.
 
Warmup was 10mins cycling and then stretching and foam roller.
Workout was: leg extensions (50x24kg per side, 30x30kg, 20x36 - still a warmup really but gets quads full of blood ahead of squats), squats (10x50kg, 10x50, 10x80, 8x90, 6x100, 6x100, 12x50), leg press (12x160kg, 10x200, 10x200, 10x200, 20x80), leg extensions (10x54kg/side, 10x60kg/side), standing calf raises (20x130kg, 15x150, 12x160, 12x160).
Another 5mins on the bike and stretching to finish.
 
All felt pretty dam good. Squats much better with slightly wider stance. Leg press then with feet high up on the plate and narrower stance. Seems to work well for me.
 
Eats - yesterday again under targets grrr. 251g carbs, 214g protein and 68g fats for 2,472cals vs target of 2700.

JK

Hmmmm no DOMS in the legs at all from yesterdays session. Very surprising. It may be due to my intra workout BCAAs which has gluatamine in it as I feel like I am recovering very well at the moment. I do appear tho to have a bit of elbow tendonitis flaring up again. Felt it a bit after Mondays session and again post this morning. Bugger!
 
Todays workout was upper body and 10-15 rep range. Warmup was kettle bell clean and press and kettle bell squats and then pushups. Did 15 reps of each 3 times through.
Workout was: Lat pulldowns (12x48kg, 12x54, 10x60), HS Bench press (12x35kg/side, 10x37.5, 10x37.5), incline DB flies (12x12.5kg, 12x12.5), shrugs (12x55kg/side, 12x65, 12x65, 12x65), cable side raises (12x8kg per side) superset with cable front raises (12x8kg per side) x 2 supersets, hyperextensions (+10kg x 12, 12, 12, 12), tricep push downs and OH cable extensions (2sets of 20 of each at light weight), skull crushers (12x27kg, 12x27, 12x27, 12x27), dips (bodyweight x 15, 15, 12reps)
 
 
Eats yesterday were pretty much on target calorie wise (2,450cals) but macros a bit off as spilled over a bit on both carbs and fat (had a miss higgins cookie mmm) offset by being a bit short on the protein.

dK

What is DOMS?

Paekakboyz

Delayed Onset Muscle soreness.
 
Basically your muscles feeling smashed in the days after a workout.

JK

yeah or any muscle for that matter. I usually start to feel it 12hours later and then full effects within 24hrs. Then by 48hours fully recovered and able to train but so surprised i have nothing from Tuesday mornings legs session.
 
Might be time for a 10x10 of squats tomorrow.

Paekakboyz

Do it!! you won't regret it..... much
 
ha ha

JK

No regret as yet. Suspect it will be coming later tonight or tomorrow morning.
 
Today is my 2nd legs session of the week and I took on the challenge of 10x10 for squats.....and then some.
 
Warmup - 10mins on the spin bike then stetches and foam roller.
Squats - 10xbar to start and then 10 sets of 10 reps at 70kg. Fairly light I know but the importance here is correct form and short rests of 1min max between sets. I would basically have 45seconds from racking the back to sit, take in a few deep breaths and a sip of my BCAAs then re-rack. Managed it suprisingly easily but last 4 sets were pretty tough. Turned the last set in to a widowmaker by doing my 10 reps, then squeezing out 5 more reps and then resting with the bar on my back for a few seconds until I could do another rep. Managed to get to 20 reps all up on last set and then pretty much collapsed lol.
Finished the workout with 4 sets of lunges (15 reps per side) and 4 sets seated calf press at 220kg x 12reps.
 
Warmdown was 5mins ride and then roll and stretch. POKED!
 
 
Eats - yesterday was 2478cals so 120 under target. Looks like my carb cycling has been a bit out the window this week with all 3 days at about the same level. Gonna rejig the carb/calorie cycling a bit anyway now I think to ensure I can get these legs to grow.

JK

Wow.....hardly any DOMS, in fact just about nothing. What is going on?
 
Friday workout done and dusted.
 
Warmup was 1000m row.
 
Workout was Chins (unweighted x 12, 12, 12), Incline BB press (60kg x8 62.5x8, 62.5x8, 50x10), 1 arm DB rows (35kg/side x 8, 35x8, 30x10, 30x11), DB OHP (20kg/side x 8, 8, 8, 17.5x10), EZ bar curls (37kg x8, 8, 8, 8), Dips (+24kg x 10, 10, 10 + 15 unweighted), closer grip EZ bar curls (12x27kg x 3sets) each superset with tricep rope pushdowns (15x50kg x 3sets all up)
 
 
Eats - yesterday came in at 2545 cals and slightly light on both carbs and protein. Todays target is 2900 cals and is a higher carb day. Usually a pretty good day to eat!

JK

Daughter played up this morning and refused to go to ballet so no cardio. Bit of golf with my almost 5yr old son instead. 
Wondering if I need another training programme change up right now given lack of doms. Enjoying it tho and weights are going up so in two minds.

Wairau

Just once, for me, try four exercises, 15 minutes each one continuous to failure.......

The Silver Fern

JK vs BigRed