JK vs BigRed
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<p>Legs day</p>
<p> </p>
<p>Warmup was 5mins on the bike, stretch and roll.</p>
<p> </p>
<p>Leg extensions - 50reps of 36kg left and right</p>
<p>Squats - 10x50kg, 10x80, 10x100, 10x110, 10x110, 8x110</p>
<p>Leg press - 15x160kg, 12x240, 10x280. 10x280, 10x280, 10x280, 15x160</p>
<p>Lying leg curls - 12x36kg, 12x42, 12x42, 10x45</p>
<p>Seated calf press - 20x240, 12x300, 10x340, 10x340, 10x340</p>
<p> </p>
<p>5mins on the bike to finish</p> -
<p>Back and shoulders today and was a pretty good session.</p>
<p> </p>
<p>Warmup was 1000m row - quite painful as tender glutes from yesterdays efforts.</p>
<p> </p>
<p>Workout was<br>
Seated Arnie press - 12x15kg/side, 12x17.5, 12x17.5</p>
<p>Close grip pull downs - 15x60kg, 12x60, 12x60, 10x66</p>
<p>Hammer strength seated press - 10x35kg/side, 8x40, 7x40, 7x40</p>
<p>Shrugs - 15x55kg/side, 12x70, 12x70, 12x70</p>
<p>Hyperexensions - (+10kg) x 12, 15 reps, (+15kg) 12 reps</p>
<p>1 arm DB rows - 12x30kg/side, 10x35, 10x35, 10x35</p>
<p>DB side raises - 12x7.5kg/side x 3 sets (did these lying face down on an incline bench today)</p>
<p>DB front raises - 12x7/5kg/side x 3 sets</p>
<p>Upright row - 12x32kg, 12x38, 12x38</p>
<p>Seated row - dropset to finish 8x72kg --> 6x60 --> 8x48 --> 8x30</p> -
<p>2nd legs day of the week and decided to do some deads today as it had been a couple of weeks.</p>
<p> </p>
<p>Warmup was 10mins on the bike.</p>
<p> </p>
<p>Workout was:</p>
<p>Box step ups - 3 sets of 30 holding 10kg dumbells.</p>
<p>Deadlifts - 10x70kg, 6x110, 8x110, 5x140, 3x160, 1x170, 1x190, 1x190, 10x140.</p>
<p>Lunges - 3 sets of 30 holding 10kg dumbells</p>
<p>Seated leg curls - 15x60kg, 12x66, 12x72, 12x72</p>
<p>Standing calf raises - 20x130kg, 15x180, 15x180, 15x180, 15x180, 12x180, 12x180 (killed em)</p>
<p> </p>
<p>5mins on the bike at gentle pace to finish.</p> -
<p>Dang bro, knocking out some decent single reps there on DL. Grip strength must be coming along well (I hear if you say that 3 times MN5 appears!!). Still rocking mixed grip?</p>
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<p>Tell me it's no straps for the singles bro!! </p>
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<p>true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!</p>
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<p>Chest and arms today</p>
<p> </p>
<p>Warmup was just pressups and rack chins and stretches.</p>
<p> </p>
<p>Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5</p>
<p>DB pullovers - 15x15kg, 12x17.5</p>
<p>Hammerstrength flat bench - 12x40kg/side, 10x45, 10x45, 10x45</p>
<p>Cable crossovers - 15x20kg/side, 12x26</p>
<p>Seated DB curls (with iso holds) - 3 sets of 8 x15kg</p>
<p>Cable curls (with iso holds) - 2 sets of 6 @ 50kg, 2sets of 6@58</p>
<p>Reverse barbell curls (close grip, full ROM) - 4 sets of 12 x 27kg</p>
<p>Triceps - rope pushdowns (continuous tension, no lockout) 3 sets of 20 @ 44kg</p>
<p>Skullcrushers (more iso hold) - 4 sets of 6 @27kg</p>
<p>Close grip pushups (to failure) - 13, 15, 15 reps</p> -
<p>No training over the weekend as had too much on like golf etc. For the 3rd tournament in a row I've taken out longest drive. Think its due to the benefits of my training.</p>
<p> </p>
<p>Did chest and biceps today. Warmup was 500m row and pressups.</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 12x27.5, 10x30, 10x32.5</p>
<p>Decline DB flies - 12x15kg/side, 12x15, 15x15</p>
<p>BB Bench - 10x60kg, 8x70, 8x80, 5x85, 5x85, 5x85</p>
<p>Dips - (unweighted) 10reps, (+22kg) x 10, 8,10, 7 reps</p>
<p>Machine flies - 15x54kg, 15x60, 15x66</p>
<p>BB curls - 12x32kg, 12x32, 12x32</p>
<p>Incline DB curls - 10x15kg/side, 12x15, 10x15</p>
<p> </p>
<p>Gonna catch up with PT again this week and see how the diet has impacted my body composition.</p> -
<p>Back and triceps today plus bonus calves work</p>
<p>
Warmup was 1000m row</p>
<p> </p>
<p>Pullups - 10, 10, 10 (widegrip - palms away), 10, 10 (narrow grip - palms facing)</p>
<p>BB row - 10x50kg, 10x50, 8x60, 8x60, 6x60 then 2 sets of 10x50 with underhand grip.</p>
<p>Close grip pull downs (12x60kg, 10x66, 10x66)</p>
<p>T-bar rows - 8x65kg, 8x65 then drop set to failed reps @ 65kg-->55-->45-->35</p>
<p>Seated row - 12x60kg, 10x66, 10x66</p>
<p>Hyperextensions - 20, 15, 15 reps</p>
<p>Straight arm pulldowns - 15x32kg, 12x38, 12x44</p>
<p>Standing calf raises - 6 sets of 20x130kg</p>
<p>V-bar pushdowns - 20x44kg, 15x50, 12x56, 12x56</p>
<p>OH rope extensions - 15x32kg, 12x38, 12x38</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="451832" data-time="1411070792">
<div>
<p>true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!</p>
</div>
</blockquote>
<p> </p>
<p>( shakes head and leaves the conversation in disgust......)</p> -
<p>Cardio and abs this morning</p>
<p>
Cardio was 20mins on spin bike and then 20mins on cross trainer. Only changed as spin bike doesn't have headphone inputs etc and something came on the tv i was keen to watch.</p>
<p> </p>
<p>Abs was 3 sets each of weighted decline crunches, weighted side bends, hanging leg raises, cable chops (both low to high and high to low), mountain climbers and finished with a couple of 1 minute planks.</p> -
<p>SO had catch up with PT last night and did skin folds. Better than expected as dropped 2mm on bicep and triceps, 2mm on back and 8mm on tummy which i wear I tend to store all my fat. And only 1kg down in weight over the 3 weeks so sounds like bugger all muscle loss, potentially muscle gain. He said he would do the calcs and send it through along with some tweaks to eating plan. Mean as!</p>
<p> </p>
<p>So today was legs and only leg session for the week.</p>
<p> </p>
<p>Warmup was 5mins on the bike. Didnt have time to do a roll out as a squat rack came free so bolted in there straight away.</p>
<p> </p>
<p>Squats - 10xbar, 10x bar, 10x60kg, 10x60, 8x100kg, 10x100, 10x100, 8x110.</p>
<p>Leg press - 20x120kg, 15x160, 12x200, 12x240, 12x240, 12x240</p>
<p>Seated leg curls - 15x60kg, 12x78, 12x84, 12x84</p>
<p>Lunges - 3 sets of 30 unweighted</p>
<p>Seated calf press - 20x200kg, 12x300, 12x320, 12x320, 15x300</p>
<p>Leg extensions - 100reps at 54kg</p>
<p> </p>
<p>5mins on the bike to finish.</p> -
<p>Shoulders and arms today</p>
<p> </p>
<p>Warmup - well it wasnt much. Some pressups, stretches and overhead press with just a barbell.</p>
<p> </p>
<p>Seated DB press - 12x17.5kg/side, 12x17.5, 12x20, 12x20</p>
<p>Upight rows - 12x38kg, 15x38, 12x44, 12x44</p>
<p>Hammerstrength OHP - 10x35kg/side, 8x40, 8x40</p>
<p>Front plate raises - 15x10kg, 10x15kg, 12x15</p>
<p>Cable side raises - 12x11kg/side x 3 sets</p>
<p>Facepulls - 12x38kg x 3 sets</p>
<p>Close grip bench - 12x60kg, 10x65, 10x65, 12x65</p>
<p>BB curls - 12x32kg, 12x32, 12x32</p>
<p>Straight bar push downs - 15x54kg, 12x60, 12x60</p>
<p>Cable curls (isohold) - 8x48kg, 6x54, 6x54</p>
<p>Dips (unweighted) - 15, 20, 15 reps</p>
<p>Hammercurls - 12x15kg/side x 3 sets</p>
<p> </p>
<p> </p>
<p>Friday workouts are always fun. No training planned for the weekend but may go run some stairs with the wife depending on the whether.</p> -
Back running these bastards again <br><br><img src="http://iforce.co.nz/i/h42qypad.byp.jpg" alt="h42qypad.byp.jpg"><br><br>
Took the wife today as she's keen on running the stairs too. We did 8 repeats of sprint up (she jogged) and then the jog back down. 280steps each way. Was a good blow out.<br><br>
I also did 50 box jumps to finish while wife coma'd on the grass -
5km run with the wife before dinner. Very gentle pace with a wee bit of walking on one of the hills as wife is pretty unfit. Actually did a lot better than she expected, just needs to learn to breath properly. Also surprised she pulled up so well from yesterday's stairs workout. Impressed.
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<p>Wow so farken flat and weak this morning. Putting it down to the daylight savings as the body just felt like it wasnt ready to lift. Struggled everywhere...</p>
<p> </p>
<p>Chest and triceps was the workout</p>
<p>Warmup was 500m row and some pressups</p>
<p> </p>
<p>Hammer strength incline - 15x20kg/side, 12x35, 12x37.5, 12x40</p>
<p>DB flat bench -10x27.5, 8x32.5, 6x35, 6x35 (these were a real struggle)</p>
<p>DB pullovers - 15x15kg, 12x17.5, 12x17.5</p>
<p>Hammer strength flat bench - 12x40kg/side superset with machine flies 15x60kg x 2 sets</p>
<p>Weighted dips - (+22kg) - 8, 6, 6 (yep major struggle) then unweighted 10, 10 reps</p>
<p>OH cable extensions - 15x32kg, 12x38, 12x38</p>
<p>Skullcrushers - 12x27kg, 12x27, 12x27</p>
<p> </p>
<p>All very meh! Tomorrow WILL be better.</p> -
<p>Back and biceps today and much better workout than yesterday</p>
<p> </p>
<p>Warmup was 1000m row</p>
<p> </p>
<p>Deadlifts - 10x70kg, 10x70, 6x110, 5x140, 5x140, 1x170, 1x180, 6x140, 8x140</p>
<p>Lat pulldowns - 12x54kg, 12x60, 1x60, 15x54</p>
<p>1 arm DB rows - 8x32.5kg, 10x32.5, 8x35, 8x35 dropset --> 10x25</p>
<p>Hyperextensions (+15kg) - 12, 12 then 15 unweighted</p>
<p>Close grip chins (+10kg) - 12, 12, 10</p>
<p>Preacher curls - 12x22.5kg, 12x24.5, 12x24.5, 12xx24.5</p>
