JK vs BigRed
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Legs today - feels so good to be squatting again.<br><br>
Ride - 10mins<br>
Leg extensions - 3 light sets of 12 reps per side at 36, 42 and 42kg. Then a roll out<br>
Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80, 20x60<br>
Leg press - 15x160kg x 4 sets then 30x80kg<br>
Seated hamstring curls - 15x60kg, 15x66, 12x78, 15x66<br>
Leg extension (yep more) - 8x66kg per side, 8x66, 15x42<br>
Standing calf raises - 15x140kg, 12x170 x4 sets then 15x140<br>
Ride - 5mins<br><br>
Fairly high intensity session which was required given recent eating. Sweated hard right through. Will roll again tonight as bought a foam roller for home earlier in the week -
Wow major doms in the glutes and quads from yesterday's antics. Got it good. Very easy ride and painful roll out today. <br><br>
Today's main workout was shoulders and arms - 75mins worth I reckon. Pretty good session.<br><br>
Weights back up a bit due to more carbs (and cals in diet) and sitting at 74kg and about 11% which feels good. Semi shredded with some resemblance of abs but not sickly lean or anything. Wife said looked good on beach on Monday but that I also looked like a poser now lol <br><br>
Big eats coming tomorrow, can't wait -
First post Xmas training session today and did back and biceps<br><br>
Workout was a couple of sets of kb row abs swings to warm up, chins (5sets), tbar rows (5),'lat pull downs (3), seated row (3 incl quadruple dropset), hyper extensions (4), bb curls (4)<br><br>
Was good to be back but gym very busy for a Sunday morning. -
<p>Legs this morning and another fairly short session. Tried to squat a bit more weight and seemed to go well.</p>
<p> </p>
<p>Ride - 10mins then wall squats, leg extensions (33, 36, 39kg) and a roll out.</p>
<p>Squats - 10xbar, 10x60kg, 8x80, 6x90, 5x100, 5x100, 10x70, 10x70, 10x70</p>
<p>Rest of the workout was lying hamstring curls (3sets), leg extensions (1 set of 60reps @ 30kg) and standing calf raises (4sets)</p> -
Final workout for 2014 done and dusted. Was shoulders and arms of course, and a good session.<br><br>
Been a pretty decent year and happy wth progress. Right now I'm about 74kg so light as, but much lower body fat than previous at around 10.5%. Still not got the size I'm after but feeling (and apparently looking) good. <br><br>
Bring on 2015 -
Pretty good session this morning in a very quiet gym. Wish I could train at 8am all the time<br><br>
Did a10min ride then light leg extensions and roll out before starting the workout proper which was full body compound focused with a real focus on form and making the most of the movements rather than just shifting weight.<br><br>
Squats - 10xbar, 10x60kg, 10x60, 8x80, 6x90, 6x90, 8x90, 3x100, 2x110, 1x115, 12x60. All felt pretty good with lots of depth.<br>
Bb bench - 10x60, 8x70, 6x80, 6x80, 6x80<br>
Bb rows -10x40, 10x45, 8x50, 8x50, 8x55<br>
Bb clean and press - 10x40, 8x45, 6x50, 6x50, 6x50, 10x40<br>
Pull-ups - 10, 10, 10, 8 reps (unweighted)<br>
Dips - 15, 15, 15 reps (unweighted) -
Another full body session early this morning. Take a bit longer but feel good as<br><br>
15min ride then light leg extensions and roll out before starting the workout proper<br><br>
Squats - 10x60kg, 8x80, 6x90, 6x100, 6x100, 6 x100, 2x110, 10x80, 10x80<br>
Bb bench - 10x60, 8x70, 6x80, 6x80, 6x80<br>
Db rows -10x25/side, 8x32.5, 8x32.5, 6x35, 10x25<br>
DB overhead press - 10x20kg/side, 10x22.5, 12x22.5, 8x25, 8x25<br>
Close grip pull downs - 12x54kg, 12x60, 10x66, 10x66<br>
Skull crushers - 4 sets of 12x32kg<br>
EZ bar curls - 3 sets of 12x32kg superset with dips (15 reps each) -
<p>Back in to the PHAT programme from today - so 2 heavy/power days Mon and Tues then more hypertrophy focused for Wes-Fri.</p>
<p> </p>
<p>Today was upper body power with working sets only listed below</p>
<p> </p>
<p> </p>
<p>T-bar rows - 5x65kg, 5x65, 5x65</p>
<p>Pullups - 10, 10 reps</p>
<p>Rack chins - 10, 10 reps</p>
<p>DB press - 5x32.5kg/side, 5x32.5, 5x32.5</p>
<p>Dips (+28kg) - 10, 10 reps</p>
<p>Seated DB press - 8x22.5kg, 8x22.5, 7x22.5</p>
<p>EZ bar curls - 8x37kg, 7x37, 7x37</p>
<p>Skullcrushers - 10x32.5kg, 10x32.5, 10x32.5</p>
<p> </p>
<p>Gotta get back on the quality eating too. All starting today.</p> -
<p>Body pulled up well from yesterday but not so sure what tomorrow will be like after this morning's leg session as I dont think I've done one like this for a while.</p>
<p>
Warmup was 10mins ride, light leg extensions and a roll out.</p>
<p> </p>
<p>Main workout (working sets only) was:</p>
<p>Squats - 5x100kg, 5x100, 5x100</p>
<p>Leg press - 10x200kg, 10x240, 10x240</p>
<p>Leg extensions - 10x54kg, 10x54</p>
<p>Deadlifts - 5x130kg, 5x130, 5x130</p>
<p>Lying hamstring curls - 10x36kg, 8x42</p>
<p>Seated calf press - 10x300, 8x340, 8x340</p>
<p> </p>
<p>Was supposed to do standing calf raises too but ran out of time.</p> -
Legs appear to have pulled up pretty well from yesterday with only minor doms. Rolled out last night and also again this morning (along with 10min ride) which should help.<br><br>
Today's workout was hypertrophy back and shoulders.<br><br>
T-bar rows - Aim is to do these with explosiveness at like 70% of 1RM. I did it at 70% of monday's weight by accident so not quite heavy enough. 6 sets of 3 reps @ 50kg<br>
Lat pull downs - 12x54kg, 10x60, 10x60<br>
Seated row - 10x66kg, 10x66, 12x60<br>
Shrugs - 30kg DB per side x 15, 15 reps<br>
Close grip pull downs - 15x60kg, 15x60<br>
DB seated press - 12x20kg/side, 12x20, 12x20<br>
Upright rows - 15x38kg, 12x44<br>
DB side raises - 15x7.5kg, 15x7.5kg<br><br>
Did 10mins abs work to finish -
<p>Legs hypertrophy today. Will be interesting to see how the knees handle a 2nd legs workout for the week just 48 hours after the previous. Still taking things pretty easy as a result with massive focus on form.</p>
<p> </p>
<p>Ride - 15mins then wall squats and a roll out.</p>
<p>Front squats - 12x50kg, 12x50, 10x60</p>
<p>Leg press - 15x160kg, 15x160</p>
<p>Leg extensions - 15x42kg/side, 15x42, 15x42</p>
<p>Lying hamstring curls - 15x30kg, 12x36</p>
<p>Reverse hyperextensions - 15, 20 reps</p>
<p>Seated leg curls - 15x54kg, 15x54</p>
<p>Seated calf press - 15x200, 15x220, 15x220, 15x220</p>
<p> </p>
<p>Then another 10mins on the bike to loosen up.</p> -
<p>Chest and arms session today to finish the week which was been a good one.</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30</p>
<p>Hammerstrength bench press - 12x40kg/side, 12x40, 12x40</p>
<p>Cable crossovers - 15x14kg/side, 12x20, 12x20</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Preacher curls (iso) - 4 sets of 6x27kg</p>
<p>Reverse ez curls - 3 sets of 10x27kg each superset with another 10x20kg on the cable curl setup</p>
<p>Tricep rope pushdowns - 20x38kg, 20x38, 20x38kg, 20x38</p>
<p>CG Pushups (to failure) - 13, 12, 12, 10 reps</p>
<p> </p>
<p>Usual 10mins ride as well at the start plus wall squats and leg extensions.</p>
<p> </p>
<p>The weeks eating has also been pretty decent. Bit of a cheat meal coming mid arvo today. Not sure what yet.</p> -
<p>No training over the weekend, 2 days clear rest other than golf which puts a bit of strain on my knees but all ok.</p>
<p> </p>
<p>Today was upper body power day. Much the same as last week but some improvement on weights.</p>
<p> </p>
<p>T-bar rows - 5x67.5kg, 5x67.5, 5x67.5</p>
<p>Pullups - 10, 10 reps</p>
<p>Rack chins - 10, 12 reps</p>
<p>DB press - 5x35kg/side, 4x35, 5x32.5</p>
<p>Dips (+28kg) - 10, 10 reps</p>
<p>Seated DB press - 8x22.5kg, 8x22.5, 8x22.5</p>
<p>EZ bar curls - 8x37kg, 8x37, 8x37</p>
<p>Tricep pushdowns - 8x62kg, 8x62, 10x62</p>
<p> </p>
<p>Also did 10mins ride and light leg extensions + foam roll for the knees.</p> -
<p>Legs power today</p>
<p> </p>
<p>Good 10min ride to warm up then wall squats, light leg extensions and a roll out.</p>
<p> </p>
<p>Main workout (working sets only) was:</p>
<p>Squats - 5x100kg, 5x100, 5x100</p>
<p>Leg press - 10x220kg, 10x240, 10x240</p>
<p>Leg extensions - 10x54kg, 10x60</p>
<p>Deadlifts - 5x140kg, 5x140, 5x140</p>
<p>Lying hamstring curls - 10x36kg, 8x42, 8x42</p>
<p>Seated calf press - 10x300, 10x300 8x360, 8x360, 6x360</p>
<p> </p>
<p>Kept squats the same as last week, probably could have gone to 105 or 110kg without much issue but still keen to take it easy on the knees for a little while.</p>
<p> </p>
<p>Looking in to changing gyms too as feel like I just need a change in environment and also we no longer have any classes on in the morning. Would be nice to have an option to do one if didnt feel like weights that day. Work has a deal with Les Mills so have picked up a 14 day trial for $14 and will see what the vibe is like there before making a decision.</p> -
<p>Back and shoulders today. Pretty much same workout as last week but added some weight / reps etc throughout the workout.</p>
<p> </p>
<p>T-bar rows - 6 sets of 3 reps @ 55kg, 1 set of 10<br>
Lat pull downs - 12x60kg, 12x60, 15x54<br>
Seated row - 10x66kg, 10x66, 12x60<br>
Shrugs - 30kg DB per side x 15, 15 reps<br>
Close grip pull downs - 15x60kg, 15x60<br>
DB seated press - 12x20kg/side, 12x20, 12x20<br>
Upright rows - 15x44kg, 15x44<br>
DB side raises - 15x8kg, 15x8kg</p>
<p> </p>
<p>Legs much sorer this morning than last wednesday. Did a good 10mins on the bike and leg extensions and longer than usual rollout. Should help</p>