JK vs BigRed

JK

Had a day off work today to tend to a few things including a round of golf this morning.
 
Fit in a quick legs session mid arvo. Always nice to lift with a decent bit of fuel on board.
Warm up was 5mins on the bike before stretching.
 
Workout was: leg extensions (50repsx36kg per side in blocks of 10 or 15), squats (10xbar, 10x60kg, 10x80, 8x90, 6x100, 6x100, 6x100 dropset 8x80, 10x80), leg press (15x160kg, 12x200, 10x240, 10x240, 20x160), lunges (+17.5kg per side x 10 reps/side x 2), unweighted 3 sets of 15reps per side, leg extensions (12x54kg per side, 10x60/side, 10x66/side - tried to be explosive on the ups and then very slow on the downward motion), standing calf raises (20x100kg, 15x140, 12x155, 12x155 dropset 8x140 --> 8x120 --> 8x100). 5 more mins on the bike and stretching to finish.
 
 
 
No DOMS or after effects from saturdays yoga despite is feeling pretty hard. Might try and do it every 3 or 4 weeks as I can always benefit from more stretching and core work.

JK

Glutes sore as this morning. Must have got them good yesterday.
 
Upper body today. Pretty standard workout really.
 
Warmup was 500m row and smith machine pressups - 6 angles at 10reps each so 60 reps.
 
Workout was incline BB bench (10x50kg, 10x60, 10x60, 10x60, 8x65), T-bar rows (10x50, 8x60, 8x60, 10x50), Dips (10 unweighted, +24kg x 10, 10, 10), lat pulldowns (12x54kg, 12x60, 10x66), Hammerstrength OHP (12x25kg/side, 12x30, 10x32.5, 10x32.5), Front plate raises (12x15g, 12x15), Face pulls (12x32kg, 12x38kg), HYperextensions (+10kg x 12, 12, 12 reps), seated DB curls (10x15kg per side x 3), seated OH DB extensions (15x15kg, 12x25, 12x25)

Paekakboyz

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Glutes sore as this morning. Must have got them good yesterday.
 
Upper body today. Pretty standard workout really.
 
Warmup was 500m row and smith machine pressups - 6 angles at 10reps each so 60 reps.
 
Workout was incline BB bench (10x50kg, 10x60, 10x60, 10x60, 8x65), T-bar rows (10x50, 8x60, 8x60, 10x50), Dips (10 unweighted, +24kg x 10, 10, 10), lat pulldowns (12x54kg, 12x60, 10x66), Hammerstrength OHP (12x25kg/side, 12x30, 10x32.5, 10x32.5), Front plate raises (12x15g, 12x15), Face pulls (12x32kg, 12x38kg), HYperextensions (+10kg x 12, 12, 12 reps), seated DB curls (10x15kg per side x 3), seated OH DB extensions (15x15kg, 12x25, 12x25)
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That is a solid mornings work bro. My work offers a yoga class once a week... might give it a go - not sure the talent will measure up though!!

JK

Yeah took me a bit longer than usual. Kinda looked up at the clock and it was 7am already. Im usually out of there by then.

JK

limited time this morning so just a 30min session on the spin bike. Cranked it.

JK

Legs this morning but not the best session as played golf yesterday arvo and the hard ground seemed to take a toll on my right knee. Probably didnt do enough of a warmup either unfortunately which was only a 5mins ride and stretching.
 
Workout - leg extensions (30reps per side x 36kg - sets of 10 no rest), Squats (high rep day - 12xbar, 12x60kg, 15x60, 12x70, 15x70, 15x70), hamstring curls (15x36kg, 12x36 x 3 sets with Isohold for 5seconds half way down), reverse hyperextensions (12, 12, 15, 15 reps)
 
Finished with a 5min ride and 15 mins of foam roller and abs work.

JK

Didnt train this morning as had a big night after the old old boys funeral yesterday. Had many good yarns with some other retired referees and fellas from his rugby days. Was a pretty positive funeral really with lots of tales that made ya smile etc. I was told a couple of ancient ex All Blacks were there too but didnt catch names or have time to talk to them.
 
Anyway arrived at work today to find a mate had sent me a big box of supplement samples, theres plenty of preworkouts (incl new superpump 3.0), fat burners, random pump products, protein etc.
 
Gonna give one of the pre's a blast now and hit the gym.

JK

Good session late this arvo. Took a sample of giant sports bioshock and very impressed. Good focus and energy but very impressive on the pump side and sweated like no tomorrow. 
Workout was shoulders (seated DB press, shrugs, cable raises side and front) then arms doing the same session as last Friday with additional weight.

JK

30mins cardio on cross trainer this morning then 15mins ab work

JK

Time for a change so back in to Layne Nortons PHAT program starting tomorrow

JK

Day 1 of PHAT - Upper Body Power Day.
 
Standard warmup of 1000m row. Workout was:
 
T-bar Rows - 70kg x 5, 5, 5
Pullups (weighted) - 10, 10 reps
DB Bench Press - 32.5kg/side x 5, 5, 5
Dips (weighted) - +28kg x 10, 10
HS OHP Press - 32.5kg/side x 10, 10, 8
EZ Bar Curls - 37kg x 8, 8, 8
Skull Crushers - 24.5kg x 10, 10, 10
 
Pretty decent workout but took a bit longer than I expected. Also started the DB Bench Press with 35kg per side but struggled to get the buggers up so chopped back to 32.5kg. Maybe next time.

JK

My template for the first few weeks of PHAT is attached below.
 
<a data-ipb='nomediaparse' href='http://rapidshare.com/share/6D1F25FB86357B448A15DDA1132BA714'>http://rapidshare.com/share/6D1F25FB86357B448A15DDA1132BA714</a> (edit - for some reason I cant attach excel docs to this forum but have done before????? had to host it elsewhere)
 
It's a pretty simple programme that focuses around a heavy or power day for each of upper and low body and then 3 hypertrophy focused days. Ideally you should have a day off after the 2 power days and then another day off after the hypertrophy but this doesnt really work for me so doing 5 days straight and then 50mins of cardio and abs on the 6th day. 7th day is total rest.
 
I will go pretty much as per the attachment for the first 4 weeks and then look to substitute in and our various power movements (eg incline rather than flat bench, different rows etc) to keep things fresh.
 
Will also be amending my eating plan too to better suit this training regime.

Paekakboyz

Not bad given you'd already hit the t-bar row and weighted pull-ups. DB or BB bench can be heaps tougher if you've done anything beforehand. Especially if you are pushing near your upper limits.

JK

Day 2 of PHAT - Lower body power day
 
Started with 5mins on the bike and then stretching and 30reps of 30kg per leg of leg extensions to warmup.
 
Squats - 100kg x 5, 5, 5
Leg press - 240kg x 10, 10
Leg extensions - 66kg x 8, 10
Deadlifts - 110kg x5, 5, 8
HS xurls - 42 x 10, 10
Sanding calf raises - 180kg x 10, 10, 10
 
First time squatting and deadlifting in my new shoes. A mate passed on to me a fairly new pair of Merrell Vibram Bareaccess shoes which are minimalist shoes and perfect for squatting. Will be alot better than the fake chucks I am previously been using and am hoping better for my knee (which felt good today).
 
Have to do deadlifts on same day as squats in this programme, otherwise it just wont all fit in. Kept the weights light today as a result and also didnt use straps. Got through the workout pretty quickly though this morning so I can afford some longer rest periods in there and will look to ramp up the weights accordingly.

JK

NO train today as started feeling like utter shit yesterday arvo and almost fell asleep driven home. No dinner and in bed 9pm but woke near midnight for a ralph. Still a bit crap today but reckon its passed. Back in tomorrow but unsure how to structure the rest of my weeks lifting

Paekakboyz

reckon a 10*10@100kg deads session should sort you out!!
 
Not sure how your knees track with squats but with flatter shoes check that they aren't folding in or out a bit. That was a problem I had when I went from trainers to the minimalist flat shoes I'm rocking now. Given my knee problems I'm always keeping tabs on that sort of stuff
 
If you are folding in (more common I think) drive out through your heels - forces your knees to track over your feet/toes!!

JK

Real focused on that too mate and these new shoes aren't much flatter than my chucks, just more solid and lighter. 
Supposed to do back and shoulders today, more legs tomorrow then chest and arms Friday. May just drop the 2nd legs session for the week.

Paekakboyz

Chucks would have been pretty good, especially compared to sports shoes etc. 
 
As long as you have one leg workout you ain't skipping bro - you're safe!!

JK

Back in to it today and feeling alot better. Tried a sample of the new Superpump 3.0. and double scooped it straight off the bat - overall pretty low stim but mad pump and heaps of tingles from the beta alanine.
 
Today was back and shoulders hypertrophy focused. Warmup was 1000m row.
 
T-bar rows (speed work @ 70% of Power lifts) - 6 sets of 3 reps at 50kg
Rackpulls - 3 sets of 12
Seated row - 66kg x 10, 12, 10 reps
Shrugs - 70kg/side x 12, 15 reps
Close grip pulldowns - 66kg x 12, 15
Seated DB press - 17.5kg/side x 12, 20kg/side x 10, 10
Upright rows - 38kg x 15, 15
Cable side raises - 8kg/side x 15, 20
(NB working sets only - pretty much all exercises had warmup sets at lighter weight at 8-10reps)
 
Got through the workout alot quicker than expected so added in some abs work - crunches, medicine ball twists, leg drops and a 2min plank to finish.

JK

Hypertrophy chest and arms day. Have made a few mods to the standard template and do the chest work as per template and then arms work is the workout my PT gave me a few weeks back and it feels so dam effective.
 
DB Bench press (speed work) - 6 sets of 3 @ 25kg per side
Incline BB press - 3 sets of 10 @ 60kg
HS Chest press - 3 sets of 12 @ 70kg
Cable chest flies - 2 sets of 15 @ 20kg per side
Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4sets of 10 @ 15kg)
Preacher curls (with isotension hold for 5secs half way down - 4 sets of 4 at 27kg)
Reverse barbell curls (close grip, full ROM and 4sets of 10 @ 27kg)
Triceps - rope pushdowns (continuous tension, no lockout - 4sets of 20 @ 44kg),
Skullcrushers (same as preacher curls with 5sec iso hold - 4sets of 6 @27kg)
Pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 12, 12 and 10 reps).
 
Massive eats day today as well. Just ticked up 600cals in first meal.

The Silver Fern

JK vs BigRed