JK vs BigRed
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JK - if you really want to smash those legs...<br />
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superset your leg press (think we used to do a set of 30, starting as heavy as poss and unloading as you fail - hard unless you have a partner obviously), anyway, 30 leg press, then ten squat leaps or whatever you call thems. Basically squat down and leap into the air as high as you can. soft landing to save those knees!<br />
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that'll ruin you!! -
it's classic when you start on the jumps, and once you are a few through the set, when you land you can't help but be soft on the landing with the legs being like broken hydraulics and you end up on your haunches before you even know it, and then leap again!!
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Cardio day today - 30mins HIIT this time on 30seconds on, 60 seconds off. In the past was doing 30secs on and 90 seconds off so bit of a step up and get through a whole lot more intervals over the 30mins. Then did some abs for good measure. <br />
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Am away to wellington tomorrow and friday so will be hotel gym workouts if I have time to fit anything in...most likely more cardio then! -
Managed to fit in a quick 45min session in the hotel gym on thursday night but it was fairly avg. Limited equipment but still found plenty of stuff to do. Just felt like i struggled to crank the intensity in that environment.<br />
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No gym either over the weekend as was away fishing so back in to it this morning with a good chest session at my local. Legs tomorrow. -
Feeling great after a solid legs session. 10mins on the bike and then 5 sets of squats , 60kg, 100, 120, 120, 100 @ 10 reps of each. Deadlifts 4 sets, 70, 110, 130, 130 @ 10 reps. Leg press 4 sets 160, 180, 180, 200 @ 12-15reps. 3 sets of leg extensions supersetted with hamstring curls. No time for calves today so will slip them in tomorrow or friday.<br />
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Proats being smashed now! -
Looks like I have sorted out how my program works now and its one that works for me. This is pretty much the routine I have fallen in to:<br />
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Mon - Bit of an all round upper body workout that includes Pullups, Bench press, Lat pull downs, OH press, Rows etc. Forcus on compound type movements<br />
Tues - Legs (squats and deadlifts included)<br />
Weds - Cardio and abs<br />
Thurs - Chest and tri<br />
Frid - Legs and abs (no deadlifts)<br />
Sat - Back, shoulders and bi (deadlifts included)<br />
Sun - off<br />
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Means I am hitting most body parts twice a week and first time I can do a bit more volume less weight and then second time really hit them hard n heavy plus add in a few isolation type exercises.<br />
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So today was chest and triceps day. 1km row, then 3 sets of DB flies, 4 sets of flat bench, 3 sets pec deck, 4 sets incline press, 4 sets tricep push downs, 4 sets of dips. -
Quick update.<br />
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Friday legs and abs as planned - not much to tell.<br />
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Yesterday had planned to do back, shoulders and biceps but got given some more samples of 'the curse' and smacked one of those down and ended up doing triceps as well. So started with a 1000m row and then in to the pullups. Did 24 on my first set, 17 on the 2nd and then 2 more of 12. 4 sets of OH press followed and then seated row and lat pull downs before lateral and frontal raises on the cables. Then it was time for the arms. Started with the heavy seated bicep curls - 4 sets of only 5 to 6 reps. Then 3 sets of skullcrushers supersetted with tricep kickbacks. Back on to biceps and 3 sets of 21s and then 3 sets of tricep push downs followed by dips. Think I cracked out 39 sets in total in a 75 minute session. Felt great!! -
Today was upper body - basic workout really 5mins leisurely row, wide grip pull-ups, flat bench press, lat pull downs, OH press, seated row plus some dips and situps to finish.<br />
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No real highlights other than that i got a fair bit of sun yesterday whilst working in the garden and I felt it when I hit the bench this morning. Oh well! -
Did cardio today - 20mins on the bike, 20mins on the treadmill and 10mins row. Then abs. Feeling quite alive now.<br />
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Yesterday did legs - usual fun of sqauts, leg press, deadlifts, leg extensions and calf raises. Bit sore this morning but that is how we like it. -
Chest and tri day today - felt a bit sleepy which is never good but got through it.<br />
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5mins row then 3 sets of flies supersetted with pushups. 4 sets flat bench, 3 sets pec deck, 4 sets incline bench, 4 sets tricep pushdowns, 3 sets of dips. Done. <br />
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No time to workout this weekend so tomorrow will be back, bi and abs -
Knocked back 1/2 a 'the curse' this morning and reckon it gave about the same effect as my usual pre workout black coffee. <br />
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5mins row and then pullups - did 27 on the first set which is a new record for me. Then 15,12 and 10 on the following sets. 3 sets each of seated row and upright rows before I joined the abs session. Today was 100 crunches, 100 aternate side crunchs (left + right = 1) and 100second prone hold. Two rounds of that...ouch. Finished with some simple biceps work. 3 sets of heavy single DB curls and then 4 sets of 21s on the EZ bar. Felt good. <br />
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Gonna do a proper weigh in and measure next Weds. Be interesting to see what progress I have made since the last check in almost 6 months ago. I think I am a fair bit stronger and slightly lighter so should be positive. -
Dang!! 27 pullups!! that is mean bro. You light(er) buggers have all the fun!! Let us know how the weigh in etc goes - it's nice to get a decent handle on progress. You've been training hard so I reckon you'll get some good numbers.
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A day of rain = boredom!<br />
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Spent the morning cutting down a christmas tree with the kids and then setting it all up at home including outdoor lights (in the rain!!). Opportunity came to get out for an hour this arvo so shot down the local for a bit of cardio. Did 30mins on HIIT on the cross trainer and then hit the abs. 100 crunches followed by 2 sets of leg raises. And then repeated again. Did a few pullups for fun but only managed 22 today on the first crack...weak! -
Had the usual opener for the week yesterday with a pretty general upper body workout -some bench, some rows, some military press, some lat pull downs etc. Nothing too special.<br />
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Today was legs - 10mins on the bike to warm up then 6 sets of squats (up to 120kg), 4 sets of leg press and 5 sets of deadlifts (up to 140kg). That was all for today but have 2nd legs session planned for Friday so will hit all the other usual leg exercises then. Not a huge workout today but pushed some good weights and the extra set of squats and deadies gave me a good chance to push myself a bit more than usual on these. -
[quote name='JK']Had a check in with my PT this morning. Weight 82.8kg and body fat 16.5% 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. <br />
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The above quote is from my last check in almost 6 months ago. Had another check in this morning and I was a wee bit dissappointed as expected to have made a bit more progress. PT thought I was going ok though.<br />
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Anyway, weight 79.8kg and body fat at 15.5%. Had hoped BF was a bit lower so I guess more cardio is required! <br />
Chest has remained at 101cm so no change there but waist is down another 2cm (woot) and biceps remain at 35cm each (yep small I know) but PT thought they were alot harder and more defined that in the past when unflexed. <br />
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Looking back 6 months I am definately stronger and that is probably the main thing. I am squatting, deadlifting and benching more than before and can do a lot more pullups and dips etc. <br />
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Gonna start a new programme after Christmas and look to put on a bit of mass through the winter. Should be a good challenge. -
Oh yeah did some cardio today - 20mins HIIT and then 15mins fast walk on the treadmill. Nothing too special. <br />
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Won't make the gym tomorrow as need to have an early start to get a few things done before attending my little girls christmas party at kindy. Will catch up on Friday and Sat no probs.
