JK vs BigRed
-
<p>Spent Sat/Sun/Mon doing some landbased fishing down coro. Hard work on the body with a lot of cliff climbing, bush bashing and general walking up and over hills with a heavy as backpack but great fun and plenty of fresh snapper and kingfish to eat this week. Legs pretty sore tho and hands are all well cut up.</p>
<p> </p>
<p> </p>
<p>4 days of training so doing back/bi, chest/tri, legs, shoulders/arms this week. Today was back bi.</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p>Pullups - 8, 8, 8</p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 5x140, 5x140 (wasnt feeling it today so didnt push it)</p>
<p>Close grip pulldowns - 12x60kg, 12x66, 12x69</p>
<p>Seated row (wide grip) - 12x54kg, 12x54, 10x60</p>
<p>Straight arm pulldowns - 12x38kg, 12x44,12x50</p>
<p>1 arm machine rows - 10x70 per side, 15x50 then straight in to another 15x50 without rest</p>
<p>Incline DB curls - 4 sets of 12x15kg/side</p> -
Chest and tri this morning and I must say that after two days of returning to a once a week body part split, I'm really enjoying it. So good to hit a body part hard with numerous sets and exercises. I might run this for a few weeks as a bit of a change up.<br><br>
Warmup today was just pressups and stretching.<br><br>
Incline DB press - 12x25kg/side, 12x27.5, 10x32.5<br>
DB flat bench flies - 12x15kg/side, 15x15<br>
BB Bench - 10x60kg, 3x90, 3x90, 3x90, 6x80<br>
DB pullovers - 12x17.5kg, 15x17.5<br>
Weighted dips - +26kg x 12, 10, 9 reps<br>
Cable cross overs - 12x20kg/side, 12x23, 12x23<br>
Skullcrushers - 12x27kg, 10x32, 10x32<br>
Rope pushdowns - 12x44kg, 12x50<br>
OH cable extensions - 15x38kg, 15x38<br>
Finished with 50 more pressups <br><br>
The gym has got quite busy again this week. Got a couple of transformation crews in there doing their thing in the morning. You really notice an extra 10 people in the gym when there is usually only about 10 of you max there anyway at 6am. As always though, they wont last and numbers will start to drop off soon I'm sure. -
<p>Pretty dam tender in the chest last night and this morning - havent had DOMS like this for ages. Today was legs and a pretty good session.</p>
<p> </p>
<p>Warmup was 10mins ride and then light leg extensions and a rollout.</p>
<p>Squats - 10xbar, 10x60kg, 5x100, 5x110, 3x120, 5x110,5x110, 5x110 then a dropset of 8x100 --> 12x60</p>
<p>Leg press - 15x160kg, 15x160 (did these superset with the first two 5x110kg sets of squats)</p>
<p>Seated hamstring curls - 15x72kg, 15x78, 12x81, 12x81</p>
<p>Seated calf press - 20x200, 20x200, 15x300, 15x300</p>
<p>Leg extensions - 10x60kg/side, 10x66, 20x48</p>
<p>Standing calf raise - 15x150, 12x180, 12x180, 12x180 dropset --> 15x130</p>
<p>5mins ride to finish as usual.</p> -
<p>Good stuff bro, funny how you can go a while without DOMs and then whamo! you got sore titties and can barely straighten your arms!</p>
<p> </p>
<p>Any thought to lowering volume on your squats and deads and cranking the weight? That can be a nice alternative to volume etc. I reckon you'd be putting up some good numbers.</p> -
<p>I have thought about it but really trying to focus on building muscle/size rather than strength at the mo. I know with strength that size will naturally come but I always feel that those 1 to 3 reps sets are too low to promote growth.</p>
<p> </p>
<p>Must say it was hard getting the arms up in to squat position this morning. And yep dem titties are sore as lol</p> -
<p>Only one solution bro - volume at heavy weight!! </p>
<p> </p>
<p>I really enjoy tacking on a few volume sets after a heavier session. That seems to do the trick for me growth and strength wise. All part of the fun in mixing and matching to find out what works for you aye. Bro-science FTW!!</p> -
<p>"The gym has got quite busy again this week. Got a couple of <strong>transformation crews</strong> in there doing their thing in the morning. You really notice an extra 10 people in the gym when there is usually only about 10 of you max there anyway at 6am. As always though, they wont last and numbers will start to drop off soon I'm sure."</p>
<p> </p>
<p>Transformation crews (:</p>
<p> </p>
<p>Haven't heard that one before, but will steal it.</p> -
Haha these guys are actually a transformation crew. They do 6 and 10 week transformation programme so small group style training with lots of intensity and an all important diet plan. They get some good results out of it but not sure how many of their customers keep at it once the 10 weeks are over
-
<p>Shoulders and arms today.</p>
<p> </p>
<p>Warmup was just incline pressups, rubber band pulls and BB overhead press - did 3 circuits of 15 reps of each.</p>
<p>DB shoulder press - 12x20kg/side, 10x22.5, 10x22.5, 10x22.5, 15x17.5</p>
<p>Upright rows - 12x38kg, 12x44, 12x44, 10x44</p>
<p>Cable front raises - 12x26kg, 12x26, 12x26</p>
<p>Cable side raises - 12x8kg, 12x8, 12x8 (superset with the front raises)</p>
<p>Close grip BB press - 12x50kg, 12x50, 12x50, 12x50</p>
<p>BB curls - 10x35kg, 10x35, 10x35, 12x35</p>
<p>Seated OH DB extensions - 12x20kg, 12x22.5, 12x22.5</p>
<p>Hammer curls - 12x15kg/side, 12x15, 12x15</p> -
Todays eats just out of interest (will update as day goes by). Quite a carb heavy day as it's a Friday. Have almost run out of protein at work to so will need to catch up once at home tonight I guess.<br><br>
530am - half big can of pineapple, BCAAs, preworkout<br>
7am - protein shake with glycofuse (approx 30grams protein and 30g carbs) + 5g leucine and 5g creatine. Also 3 x omegas, 1000mg vitamin c<br>
8am - 6 weetibix with protein shake (rather than milk) and rest of the can of pineapple. Long black<br>
1030am - 1 cup beans and peas, small can of tuna, 2 small pieces of brownie, 2000iu vitamin d<br>
1pm - salmon and avocado sushi, 1 piece of brownie<br>
3.30pm - 2 apples, bannana, protein shake<br>
4.30 - low carb larger, approx 30 almonds<br>
630 - lamb curry, cous cous and broccoli<br>
9pm - choc muffin that wife made. Protein shake apprx 30g whey. -
Completed my eats for yesterday above. Bit lower on protein compared to usual but not too bad<br><br>
Will post up Mondays too as a more typical sort of day<br><br><br>
Popped out to see my mate as the supp store this morning after rugby and got a couple of tubs of whey plus creatine and have gave me a couple of new pre workouts to try which is always interesting -
<p>Another week rolls around and for this week the plan is Monday- Legs, Tues - chest and tri, Weds - back and bi, thurs - more legs (high rep squats), friday - shoulders and arms. SHould be a decent enough week,</p>
<p> </p>
<p>So today was legs. Usual warmup of a short ride (8mins) then leg extensions (50reps of 18kg) then a rollout (quads, IT band, shins, hammies, glutes, then quads, IT and shins again) before more leg extensions - 20 reps of 30kg/side. Knee was slightly tender during the ride but by the end all good to go.</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 5x100, 3x110, 2x120, 2x120, 2x120, 8x100.</p>
<p>Straight leg deads - 10x50kg, 10x70, 10x70, 12x70</p>
<p>Leg press - 20x160kg, 15x200, 12x240, 12x240 then 50x80kg to finish.</p>
<p>Lying leg curls - 15x36kg, 15x36, 15x36</p>
<p>Leg extensions - 12x60kg/side, 12x60, 12x60 (superset with leg curls)</p>
<p>Seated calf press - 20x200, 12x300, 15x300, 15x300</p>
<p>Short 3 mins low resistance ride to finished</p>
<p> </p>
<p>Weight 77.2kg this morning</p> -
<p>Oh and today's eats - much more standard sort of day than friday.<br><br>
530am - BCAAs and preworkout (pretty much zero cal)<br>
7am - whey + glycofuse (approx 35g carbs, 30g protein, 2g fats)<br>
8am - 3 eggs + 100ml egg whites, black coffee (approx 0 carb, 30g protein, 12g fats)<br>
10.30am - smoked tuna, 1 cup green beans and peas, aioli and a mandarin (approx 15g carbs, 35g protein, 20g fats)<br>
12pm - black coffee<br>
1.30pm - 4 rice wafers with chilli tuna, apple (approx 40g carbs, 20g protein and 15g fats)<br>
4pm - banana, whey protein shake, couple of those snickers pods things (approx 50g carbs, 25g protein, 2g fats)<br>
7pm - beef noodles with veges (approx 50g carbs, 60g carbs, 20g fats)</p>
<p>8pm - some muesli slice thing the wife made (approx 20g carbs, 5g protein, 10g fats)</p>
<p>10pm - 4 weetbix with 1/2 scoop of whey in water (approx 40g carbs, 20g protein, 2g fats)</p>
<p> </p>
<p>Approx total for today = 240g carbs, 225g protein, 83g fats --> 2607cals.... so a bit over my maintenance calorie level but still under my target for the day by a couple of hundred cals.</p>
<p> </p>
<p>Also filled my 600ml water bottle about 8 to 10 times over the day.</p> -
<p>Chest and triceps this morning.</p>
<p>
Warmup was a short ride (to free legs from yesterday) then pressups and stretching.</p>
<p> </p>
<p>BB bench - 10x60kg, 6x80, 5x85, 5x85, 5x85, 15x60</p>
<p>Incline DB flies - 12x15kg, 15x15, 15x15</p>
<p>Hammerstrength incline press - 12x35kg/side, 12x40, 12x40, 12x40 dropset 25x20</p>
<p>DB pullovers - 12x17.5kg, 15x17.5, 15x17.5</p>
<p>Dips - 12 (unweighted), 12 (un) then +28kg x 8 dropset --> 12reps (un), +28kg x 8 dropset -->12 (un)</p>
<p>Tricep pushdows (straight bar) - 12x38kg, 15x38, 15x38, 12x42</p> -
<p>Looks nice (apart from tuna, hate that stuff). I have an app for this kind of thing and might use it after I'm done with the half-marathon. All I was doing for a couple of years was sticking to the PT diet I was given. About time I diversified a bit.</p>
-
<p>Yeah you can use myfitnesspal if want a good app for it. I dont track stuff normally as I know what I eat and whats in it but just posted up a couple of days worth if anyone was interested,</p>
<p> </p>
<p>Today's going way better, no tuna, more salmon and chicken and just smashed 4 weetbix with choc protein (so yummy) and an apply for 3pm meal (70g carbs, 35g protein and probably about 5g fats)</p> -
<p>A little treat I've been having lately is half a cup that dewinkled unsweetened natural yoghurt with a 1/2 to 3/4 scoop of vanilla whey in it. By itself the yogurt is pretty dam tart but with the whey its like eating icing - good macros too and will cure any sweet tooth cravings that is for sure.</p>
-
Yeah mixing whey powder makes a massive difference. I have it with oats in the morning and cottage cheese in the evening. When blended together with cottage cheese its just like chocolate mousse.<br><br>I never used to eat much breakfast but now its my favourite meal of the day. 3 eggs blended together with protein powder and then poured onto a cup of oats with raspberries. Yuuuuummmm.
-
<p>Man, I need to sort my breakfast plan. You dudes have this shit on lockdown!</p>
