JK vs BigRed
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<p>Upper body to start the week as usual. Good session too. Feeling pretty good strengthwise at the mo despite my weight always seeming to fall back below 80kg by a monday morning.</p>
<p> </p>
<p>BB Bench - 10x50kg, 10x70, 8x80, 6x85, 5x85, 5x85 (had not done barbell bench for ages)</p>
<p>T-bar rows - 10x45kg, 10x55, 8x65, 6x75, 6x75, 6x75 dropset --> 8x55 --> 10x45</p>
<p>Incline DB bench - 12x30kg/side, 10x30</p>
<p>Dips (+30kg) x 8, 8 reps then 10 unweighted</p>
<p>Widegrip pullups - 10, 10, 10 reps</p>
<p>BB overhead press - 12x35kg, 10x45, 8x47.5, 7x47.5</p>
<p>Seated DB curls - 12x15kg, 10x17.5, 10x17.5, 10x17.5</p>
<p>Tricep pushdowns - 12x56kg,8x74, 8x74, 8x74kg dropset --> 10x62 --> 10x50</p> -
<p>Drop dem reps and crank the weight again buddy!! You have your eats on lock down so maybe it's the volume that is battling the weight gain?</p>
<p> </p>
<p>Actually do you change your eats that much between higher volume v heavier weight cycles? </p> -
<p>That was a pretty low rep day for me haha. Must mean lower reps required!</p>
<p> </p>
<p>Think about it, my higher rep days are probably lower cals but only slightly.</p>
<p> </p>
<p>Im pretty happy around 80kg and pretty sure most the drop on the weekends is due to not drinking or eating as much.</p>
<p> </p>
<p>I've already had 6 or 7 of my 600ml water bottle today. Weekends prob peak at that much.</p> -
<p>that is fair whack of water bro! I'm in my second week of drinking waaaay more water and what do you know... it helps!!</p>
<p> </p>
<p>If 80kg or so is your target I guess +/- 1kg or maybe even 2kg is pretty normal? That's pretty tidy management of bodyweight I reckon. All depends when you drop the kids off at the pool! or was that reinvented as an alpine motion (Bartman!).</p> -
<p>Legsssssssssss</p>
<p> </p>
<p>Warmup was 10mins ride, light leg extensions and a rollout</p>
<p> </p>
<p>Squats - lots x bar, 10x60kg, 10x80, 6x100, 3x120, 3x120, 2x130, 5x100 (paused), 8 x 60 (paused)</p>
<p>Straight leg deads - 12x50kg, 12x70, 10x80, 10x80</p>
<p>Leg press - 15x200kg, 12x240, 10x270, 10x270</p>
<p>Seated hamstring curls - 15x78kg, 12x84, 15x84</p>
<p>Seated calf press - 20x200, 15x300, 12x340, 12x340, 12x340</p>
<p> </p>
<p>Finished with 3 sets of ab circuits (3 exercises for 12-15reps each) split up with more foam rolling</p> -
<p>Back and shoulders today. Not too hardout as have golf this arvo and need to be A1 for that.</p>
<p> </p>
<p>Warmup was 1000m row.</p>
<p> </p>
<p>BB clean and press - 10x40kg, 8x45kg 8x50, 8x50</p>
<p>DB rows - 12x27.5kg/side, 10x32.5, 10x32.5, 10x32.5</p>
<p>Lat pulldowns - 66kgx10, x8, x8 then 12x54</p>
<p>Arnie DB press - 12x17.5kg/side, 12x17.5, 12x17.5</p>
<p>Bent over cable row - 12x54kg, 12x68, 10x74, 10x74</p>
<p>Hyperextensions - 15, 15 reps</p>
<p>Upright cable rows - 12x44kg, 12x50, 12x50</p>
<p>Front plate raises - 12x15kg, 12x15, 10x15 (superset with upright rows)</p>
<p>Close grip pulldowns - 20x54kg, 20x54</p>
<p> </p>
<p>Bit of a roll and stretch to finish</p> -
<p>ooooh might try out that upright row and front plate raises. Sounds evil.</p>
<p> </p>
<p>Keep up the good work bro!</p> -
<p>Thursday so cardio type shit today</p>
<p> </p>
<p>Started with 30mins on the bike which included two very heavy 5min blocks of hill work</p>
<p> </p>
<p>The a lower body circuit of: medicine ball squats (20reps 9kg), Box step ups to high knee (20 per side), standing calf raises (20reps @ 130kg)</p>
<p>Did it 5 times through with no break.</p>
<p> </p>
<p>Then some abs work</p>
<p>- circuit of hanging leg raises (12reps) and weighted side bends (20kg x 12 reps per side) X 3</p>
<p>- Ab roller - 3 sets of 12 and use the foam roller on legs between sets.</p> -
<p>Curry night last night with the lads so was at sub optimal performance this morning. Struggled a bit.</p>
<p> </p>
<p>Warmup was pressups and rubber band pulls.</p>
<p> </p>
<p>Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 20kg x25</p>
<p>Incline DB flies - 12x12.5kg, 12x15, 12x17.5</p>
<p>Flat bench DB press - 10x32.5kg/side, 8x32.5, 12x27.5, 12x27.5</p>
<p>Seated DB (iso) curls - 4 sets of 8 @ 15kg</p>
<p>Preacher curls (iso) - 4 sets of 6 @ 27kg</p>
<p>Reverse cable curls - 3 sets of 12 @ 30kg</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg</p>
<p>Skullcrushers (iso hold) - 4 sets of 8 @ 27kg</p>
<p>CG pushups to failure (12, 13, 12 reps)</p> -
<p>Going to do the 100holes of golf in a day for leukaemia and blood cancer support again.</p>
<p> </p>
<p>Might post a thread on it later but if interested, can donate at <a data-ipb='nomediaparse' href='https://secure.leukaemia.net.nz/registrant/FundraisingPage.aspx?registrationID=909317#&panel1-2'>https://secure.leukaemia.net.nz/registrant/FundraisingPage.aspx?registrationID=909317#&panel1-2</a></p> -
Mondayyyyy<br><br>
Pretty much as per last week<br><br>
BB Bench - 10x50kg, 10x70, 8x80, 6x85, 5x85, 5x85 dropset 12x70<br>
DB rows - 12x25kg per side, 10x30, 10x35, 8x35, 8x35<br>
Incline DB bench - 10x32.5kg/side, 10x32.5<br>
Dips (+30kg) x 8, 8 reps then 10 unweighted<br>
Widegrip pullups - 10, 10, 10, 9, 8 reps<br>
BB overhead press - 12x40, 8x45, 4x50, 6x45 dropset 8x40<br>
EZ bar curls - 12x27kg, 10x37, 10x37, 10x37<br>
OH dumbell extensions - 12x25kg, 12x27.5, 15x27.5 -
<p>Legs this morning. Good session.</p>
<p> </p>
<p>Started with 10mins on the bike to warm up, light leg extensions and a roll out as usual.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 6x110, 4x140, 2x160, 1x170, 1x175, 1x180, 6x140</p>
<p>Front squats - 12xbar, 10x50kg, 6x70, 6x70, 6x70 supersetted straight in to a single set of back squats 10reps @ 70kg (was actually horrible!)</p>
<p>Lying leg curls - 12x42kg, 10x42, 10x42, 20x30</p>
<p>Standing calf raises - 15x130, 15x150, 15x150, 15x150, 15x150</p>
<p>Leg extensions - 100reps @ 36kg in sets of 10 left then 10 right, no rest.</p>
<p> </p>
<p>Did an abs circuit and more foam rolling to finish.</p> -
<p>Not surprised the deadlifts --> front squats --> back squats combo was gnarly!!</p>
<p> </p>
<p>Legs will be loving you tomorrow ha ha</p> -
<p>Had an offsite for work yesterday with catering provided. Ate pretty poorly as a result. They never give you enough protein at these sort of things. Always heavy on the carbs due to the cakes, muffins, sandwiches etc. Managed to sneak a protein shake and protein bar in there so not too bad. One day aint gonna kill me anyway.</p>
<p> </p>
<p>Today was back and shoulders.</p>
<p> </p>
<p>Back workout was<br>
BB rows, Lat pulldowns, 1 arm machine rows, straight arm pull downs and hyperextensions</p>
<p> </p>
<p>Shoulders workout was a triple superset set of DB OHP (17.5kg x 12reps), front plate raises (10kg x 12reps), rubber band pulls (12reps). Did these 5 times through with 30seconds rest.</p>
<p>Then finished with 5 sets of shrugs using the hammerstrength bench press setup.</p>
<p> </p>
<p> </p>
<p>Legs not tooo bad after yesterday. The rollout out post workout and before bed really helps the recovery a lot.</p> -
<p>PT reckons you don't want to do too much work on your hammies and hips before deads. Keeping some tension where the bulk of the power comes from. But for any squat variation it's hit everything and especially the hips.</p>
<p> </p>
<p>But rolling out before/after makes a huge difference imo. Has definitely helped my mobility and it takes a pretty brutal workout now to get heavy DOMS. Can drop into a much lower drop and stay more vertical after rolling out and stretching. </p> -
<p>Dam forgot my squat shoes this morning so had to squat in trainers which wasnt ideal. Feels sooo different!</p>
<p> </p>
<p>Started off with 20mins on the bike and then a rollout.</p>
<p>Squats - couple of sets of 10-15 reps with just the bar then 10 sets of 10 reps @90kg. Felt pretty good apart from decreased stability as result of the shoes.</p>
<p>Reverse hypers - 12, 15, 15, 15, 15 reps.</p>
<p> </p>
<p>Abs</p>
<p>- 4 sets of circuit of decline crunches, decline twists and weighted side bends (12 reps each @ 15kg)</p>
<p>- 3 sets of rollouts superset with hanging leg raises (15reps each)</p>
<p> </p>
<p>And between the abs sets did some foam rolling to look after the legs post squats.</p>
