JK vs BigRed
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Upper body power today after a couple of relaxing days over the weekend wth only a couple of walks with the family plus golf <br><br>
Warmup was short ride then pressups and stretching <br>
BB bench - 10x60, 8x70, 5x80, 5x80, 5x80, 5x80 (still taking it cautiously here)<br>
BB rows - 10x50, 10x50, 10x60, 10x60, 8x70, 8x70 (did this alternate sets overhand then underhand)<br>
Chest dips - 10 unweighted then +28kg for 10, 10, 8 reps<br>
Hammer strength overhead press - 10x35kg per side, 8x37.5, 8x37.5, 8x37.5<br>
EZ bar curls - 12x27kg, 8x37, 8x37, 8x37<br>
Skullcrushers - 12x27kg, 12x27, 12x27 -
<p>Power legs day today and a really good session on the squats. More weighted added to the bar and felt good.</p>
<p> </p>
<p>Warmup - 10mins ride, light leg extensions and a rollout.</p>
<p>Squats - 10xbar, 10x60kg, 6x90, 3x100, 3x110, 2x115, 1x120, 2x120, 8x100</p>
<p>Leg press - 10x200kg, 10x220, 10x220, 10x220</p>
<p>Seated hamstring curls - 15x66kg, 12x78, 12x78</p>
<p>Lunges - 3 sets of 10 per side (superset with hammie curls)</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 12x180, 15x150</p>
<p>Leg extensions - 5 sets of 10reps per side @ 36kg for 100reps all up no rest</p>
<p>5 mins ride to finish.</p> -
<p>Back and shoulders this morning.</p>
<p>
Warmup was a leisurely 1km row (4mins) and then some stretches.</p>
<p>BB clean and press - 10x40kg, 8x50, 8x50</p>
<p>Lat pulldowns - 15x48kg, 12x54, 10x60, 10x60</p>
<p>Rackpulls - 10x100kg, 8x140, 8x140, 8x140</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 10x50</p>
<p>1 arm DB rows - 12x25kg/side, 10x30</p>
<p>Seated row - 15x60kg, 15x60</p>
<p>Seated DB press (arnies) - 12x20kg/side, 12x20, 10x20</p>
<p>Upright rows - 15x38kg, 12x44, 10x50</p>
<p>DB side raises - 10x7.5kg per side, 10x7.5kg dropset --> 12x5kg</p>
<p> </p>
<p> </p>
<p>Also, legs pulled up really well from yesterday. Only very minor tenderness in glutes,/quads/calves when I apply pressure. I'm either not pushing myself hard enough or have got my recovery sorted.</p> -
<p>2nd legs day of the week done and dusted. Had a real tightness in my right upper quad / IT band that I just couldnt shake. Need to do some googling today and learn some more stretches maybe?</p>
<p> </p>
<p>Warmup was 10mins on the bike and then a roll out.</p>
<p>Squats - 10xbar, 10xbar, 10x60kg, 15x60, 10x80, 20x85</p>
<p>Leg extensions - 12x60kg/side, 12x66, 10x66, 15x54</p>
<p>Lying leg curls - 12x36kg, 12x42, 12x42, 15x30</p>
<p>Reverse hypers - 12, 15, 15 reps</p>
<p>Seated calf press - 15x240, 15x300, 12x340, 12x340</p>
<p> </p>
<p>Finished with some abs work - decline weighted crunches, medicine ball twists and weighted side bends. About 15-20 of each and 3 times through. Oh and a short 3mins ride to free up the legs.</p>
<p> </p>
<p> </p>
<p> </p>
<p>Also, the wife has started doing this 'Bikini Body Guide' workout and nutrition plan (well yet to start that part but she eats OK anyway) so she is doing quite a few random high intensity workouts at home. Joined in one last night which was 4 x 7 min circuits of things like jump squats, medicine ball squats, lunges, bench step-ups, X jumps, knee ups etc. Quite good fun but cant see myself doing them all the time, maybe on the weekend. Just got to keep her doing them.</p> -
<p>I am thinking you should be fully support your good wife's endeavours bro!! But don't you go looking better in a bikini, she'd never forgive you ha ha</p>
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You lucky lucky bugger (:<br><br>How is your boob btw? Any pain still?
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<p>Chest and arms today and all went pretty well.</p>
<p> </p>
<p>Warmup was pressups and chins (unweighted) - 10/10, 15/15, 15/10</p>
<p>DB incline press - 12x25kg/side, 10x30, 10x30, 10x30</p>
<p>Machine flies - 12x60kg, 15x60, 15x60</p>
<p>Weighted close grip chins - +15kg x 8,8, 7 reps</p>
<p>Close grip bench - 60kg x 8, 8, 8 reps</p>
<p>Cable curls - 12x44kg, 12x50, 10x56kg</p>
<p>OH DB extensions - 15x17.5kg, 12x20, 12x22.5kg (superset with cable curls)</p>
<p>EZ bar 21s - 3 sets at 27kg</p>
<p>Tricep dips - 12, 15, 15 reps (superslow and superset with the 21s)</p>
<p> </p>
<p>Pec area feels fine. Might make it afterall.</p> -
<p>Good to hear mate. Its weird how it sort of just disappears. I even posted a query about it on this forum a few years ago because I was really quite concerned. At any rate, its a prick of a place to have an injury.</p>
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<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
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<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.