JK vs BigRed

JK

yeah will post it up later and will do it in an email first in case of another FFFU

Paekakboyz

bah I hate doing that!! agree typing up in an email is a safer way to do it!

JK

[FONT=Helv][SIZE=2][FONT=Helv][SIZE=2]Take 2[/SIZE][/FONT] 
 
[SIZE=2][FONT=Helv]As mentioned earlier I think its time to freshen up my workout programme. As a bit of background, I am not trying to get massive but want to build some lean muscle. Closer to summer I will look to do a bit of cut and trim up an excess fat etc. I am pretty happy with my nutrition. At the moment I have am doing the following workout 3 days a week plus a weekly 1 hour spin session. [/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]- Squats (4 sets)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Deadlifts (4 sets)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Narrow grip pullups (1 set to max)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Weight assisted wide grip pullups (3 sets)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Push-ups (max)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Cable row (3 sets)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Bench press or dumbell press (3sets and rotate each workout)[/FONT][/SIZE] 
 
 
[SIZE=2][FONT=Helv]Then either:[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Barbell pullups (3 sets)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Military press (3 sets)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Or[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Bicep curls (3 sets)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Tricep pulldowns[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]I rotate the above 2 options each workout.[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Then abs to finish[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Crunchs (1min)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Bicycles (1min)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Planks (1min)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Stretch and repeat abs.[/FONT][/SIZE] 
 
 
[SIZE=2][FONT=Helv]I have made pretty good gains on what I have been doing and feel alot stronger but I think I either need a to tweak it or get something new happening.[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]A good mate of mine Sam gave me the programme below. Reckons he has done this non-stop for the past few years and not really deviated from it too much apart from occasionally cranking the weights up and lowering the reps for a super heavy day. Also rotates in the odd other exercise which I have also outlined below. He's about my height and weighed 90kg until a recent cut and hes down at 85kg (same weight as me) but cut as. It's a 2 day programme and again just rotate through so if working out 3 times a week then would do day 1 twice one week and next week day 2 would get hit twice.[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv][U]Day 1[/U][/FONT][/SIZE] 
[SIZE=2][FONT=Helv]Set 1 (4 rotations)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Squats (10 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Deadlifts (10 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Abs (50 crunchs)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Lat and frontal raises (15 of each)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Set 2 (3 rotations)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Leg press (15 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Hamstring curls (15 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Leg extensions (15 reps)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]2km row[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Set 3 (3 rotations)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Lunges (15 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Box jumps (20 reps)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv][U]Day 2[/U][/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Set 1 (4 rotations)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Bench press (6-10 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Body weight pull ups (10 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Abs (50 crunchs)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Set 2 (3 rotations)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Miltary press (12 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Cable row (12 reps)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Set 3 (3 rotations)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Bicep curls (12 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Tricep dips (15 reps)[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- Pressups (15 reps)[/FONT][/SIZE] 
 
[U][SIZE=2][FONT=Helv]Rotations[/FONT][/SIZE][/U] 
[SIZE=2][FONT=Helv]Ocassionally add in[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- lat pull downs[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- hammer curls[/FONT][/SIZE] 
[SIZE=2][FONT=Helv]- decline bench (lower weight and 10 each per set of wide grip, mid grip and narrow grip)[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]To me the above sounds pretty dam intense but I do like intensity. Does seem like it might be a big step up though so maybe I could do something similar or shall I just give it a crack? I would prob need to lower my squat and deadlift weights a lil bit given these are supersets. Btw, prefer to spend about 1 hour actually working out. Seems to work well for me and get through current routine in about that time.[/FONT][/SIZE] 
 
[SIZE=2][FONT=Helv]Thoughts?[/FONT][/SIZE] 
[/SIZE][/FONT]

JK

Ooo nice email font lol

Paekakboyz

ha ha I was gonna give you shit about the font! 
 
I've read that it isn't the best to do squats and DL's in the same workout...I'm assuming the rotation reference means all 4 exercises 4 times in the workout? In my experience I'd certainly try and have a few days between those whole body exercises. Other than that day 1 looks good (and mean!) 
 
For day 2 I'd start with the pull ups rather than bench - I reckon you want to hit pull-ups as fresh as possible to get the most out of them. Abs seem a bit out of place but see how it works out I guess. 
 
On set 3 I'd consider making those tricep push ups rather than standard ones - that way you'll be doing a bicep/tricep superset. I do something kind of similar - Dips, tricep pull downs, curls as a superset and it kicks ass. And you've already got bench earlier in the workout to deal to chest. 
 
One thing that might push you over an hour is the amount of weight/machine swapping you need to do - for instance the first set of Day 1 has squats and DL's - if you are doing the same weight on both it wouldn't be that big a deal but if you aren't you'd be losing time swapping things around... 
 
Give it crack and let us know how it goes!

JK

Yeah that font is beyond lean...... 
 
Sam reckons Abs are a chance to rest....can lay down hahaha reckons ya need to at times! 
 
And yep that is how it works - basically a superset of the movements listed and then repeat. I have been doing DL and Squats for quite some time on the same day and seems ok but certainly takes it out of you. Haven't tried supersetting them. The gym I'm at has 5 power racks and more bars so can prob set up a rack to squat inside and do DL's outside of on a 2nd bar. 
 
The times I go to the gym are usually pretty quiet (1 or 2 others in the weight room) so can dominate the area. Would be a difficult routine to do in a busy gym that is for sure.

JK

Might give day 1 a crack on saturday. Its usually my heavy day as I have until early tuesday before I am back lifting.

JK

Well didnt make the transition on Saturday as wanted to do a real heavy day with my existing workout but did a few things a little differently like using the EZ bar for my biceps and supersetting a couple of the exercises. 
 
Had spinning today which I am gonna keep doing once each week just to keep the fitness up. Did 3 sets of body weight pullups first tho plus 2 sets of wide grip assisted. 
 
Heading in tomorrow morning and might try the legs workout and smash em early.

JK

Still have not got on to my mate Sams programme. I have however tweaked my own and split my dead lift and squat days in attempt to crank up the weights a fair bit. I will still do em both as supersets on a saturday at a slightly lighter weight as this is my day of intensity where I really crank it. Not big weights but super busy. 
 
Also added in a few things on the other days so will post em up when I get time. 
 
This morning it was squats and pullups and then in to a spin class. Regular instructor was away but the really tough girl was there so actually got an even better session out of it.

Paekakboyz

Spin... one of my workmates does a lunch time session and nearly falls asleep in the afternoons - looks brutal as an outsider but it must be a super workout! Will be interested to hear how things go when you crack into that new programme - always fun to mix it up.

JK

Spin is mean - burns megacalories and first thing in the morning I doubt there is much better cardio for a fat burning session. 
 
Had a check in with my PT this morning. Weight 82.8kg and body fat 16% which is slightly higher than last body fat reading in mid Jan but he reckons it is due to my hyrdration being down (as this was first thing in morning vs arvo last time) so still very comparable. Chest has grown 4cm, waist down 2.2cm (woot) and biceps up 2 (right) and 2.5cm (left) and are now even haha. 
 
Told PT I had been mixing it up a bit and he said he thought 3 days of a compound workout were still the best bet for me but wanted me to up the sets and lower the reps. So now wants 5 sets of squats at current starting weight of 12 reps at 80kg for warmup and then 8 at 90kg, 100kg, 100kg and a drop set to finish with no rest between the last two. Similar deal for deadlifts but of course more weight. Think will do squats in 2 of the 3 workouts and deadlifts in the other. 
 
Only had 40mins in there today so cranked out some leg fun...squats, leg press, hammie curls, quad curls (or whatever ya call them in that seated machine). Good times

JK

Got some new protein powder today, well a new flavour anyway - Nutrawhey Elite in chocolate. Not as good a taste as the cookies and cream one but hey we dont drink this stuff for the taste. $37.50 for 1kg deliver is pretty good value to me.

JK

Mean legs session today. 
 
Tomorrows spin session is gonna be a real killer,can feel it now!

JK

Ouch!! 
 
Even worse than I thought. 
 
Spin instructor was away and replacement decided that instead of spin we would do some crazy barbell based workout to music. So different to what I am use to usually doing and wow never knew I was so unco! Struggled to get in to the rythym but cranked it all out. Felt like light weights at first but ya dont put them down often at all over the 45mins and by the end of it I was well and truely poked!

ACT Crusader

What sort of stuff JK? Was it an Olympic barbell or the weighted smaller stuff like a pump class?

JK

Nah it was a girly pump type barbell. Havent done it since! 
 
Had a few days on the weights since then though and all is progressing pretty well. Still weighing in just under 85kg so pretty happy.

JK

Beginning to fear Thursday mornings.... 
 
Got in there at 6today and cranked out 3 sets body weight pullups to warm up and then straight in to the deadlifts. First set 12 of 70kg as a warmup and 1 set of 8 at 110kg, 2 sets of 8 at 130kg followed by a drop set of 10 (well maybe only about 7 or at 70kg to finished....nearly dam spewed! Had to have a sit down afterwards before moving on the military press. Feels good now though!

JK

Super squat saturday today - 6 sets of the suckers with my 2 heaviest sets being 8 reps of 110kg. 
 
Also tried the old 75% of BW for max reps on the bench and did 23 reps @ 65kg which is a PB on that. 
 
Oh and weighed in bang on 85kg. Feeling good!

JK

Early morning squat session following by spin today. Legs are feeling great right now but can see myself struggling a wee bit later tonight and tomorrow morning. 
 
Got told this morning that my usual spinning instructor is gonna be on holiday for the next 2 weeks which means the tough girl (with the massive implants) is gonna be taking over. Always good for an intense workout!

BartMan

photos please....

The Silver Fern

JK vs BigRed