JK vs BigRed

JK

Right, 
Time for my go at this fat busting stuff. Well the latter part of last year was more fat busting focused. This next 6 to 9months is about putting on a bit of lean muscle mass and improving my strength. And of course busting some more fat. 
So back to September last year, spent 3-4 weeks up in Dublin and London for work and boozed and ate out everynight. Left at 80 kg and came back not far off 85 lol. Nasty!!! 
Thought to myself that I had enough so joined the local gym. Weighed in 1 October 84.5kg and 18.6% body fat. Oh and shockingly unfit. FYI, i'm 6ft on the dot and use to be a skinny bugger due to all the cross country and distance running I did. Don't like running much nowadays so as a rule I don't do it. 
Started doing spinning classes 2-3 times a week plus the odd basic workout with a row either side for 10mins or so. Worked ok - lost some weight (80kg 24/12) and gained some fitness but more importantly felt good, felt alive! Started to eat better too. Got on to 5 smaller meals a day and started my addiction to cold oats in the morning mmmmmm 
2 weeks off over Christmas and I thought a bit more about my goals and did some studying up on some of the vast amount of info out there on nutirition and body building. Unfortunately I didnt do a lot of intensive exercise over this time and ate a lot of custard (usually with oats haha). 
Weighed in again 5th Jan and 82kg. Body fat down to 14.9% so its coming down slowly but suspect it was slightly better pre-christmas. 
Since then I have continued with the spinning classes 2 days a week. Great start to the day at 6.30am. Arrive at work already cranking! 
In addition, I'm also in the gym 3 days a week just doing a basic rountine of mainly compound exercises

squats
deadlifts
max pullups (as a strength test)
assisted pullups
dumbell bench pull
max pressups (another strength test)
dumbell bench press
barbell upright row
ab crunches / crossover crunches / plank (30 seconds of each and keep going as a strength test) 
Doing sets of 12, 10, 8 with increasing weights. Prefer to lift weights in the arvos rather than the mornings before work. 
I have thought about doing the 5 x 5 or starting strength programme but my PT got me going on the above and am enjoying it so far. 
Any thoughts? 2012 starts <a class="bbc_url" href="http://www.daimenhutchison.com/rugby/showthread.php/13414-Fatbusting-JK.101/page11">http://www.daimenhutchison.com/rugby/showthread.php/13414-Fatbusting-JK.101/page11</a> 
2013 starts at <a class="bbc_url" href="http://www.daimenhutchison.com/rugby/index.php/topic/32242-jk-vs-2013-a-new-chapter-begins/page__st__750">http://www.daimenhutchison.com/rugby/index.php/topic/32242-jk-vs-2013-a-new-chapter-begins/page__st__750</a> 
2014 starts at <a class="bbc_url" href="http://www.daimenhutchison.com/rugby/index.php/topic/32242-jk-vs-2013-a-new-chapter-begins/page-43">http://www.daimenhutchison.com/rugby/index.php/topic/32242-jk-vs-2013-a-new-chapter-begins/page-43</a> 
2015 starts at <a class="bbc_url" href="http://www.daimenhutchison.com/rugby/index.php/topic/32242-jk-vs-2015-quality-reps/page-56">http://www.daimenhutchison.com/rugby/index.php/topic/32242-jk-vs-2015-quality-reps/page-56</a>

JK

Btw, use to work out whilst at uni (over 10 years ago) and also did 12months at the gym while in the UK. Have always enjoyed working out but never got great results when trying to put on mass. 
 
However I am finding I put it on a bit easier this time. I also have done my reading on nutrition alot more than I ever did and amended my eating accordingly. Much more focused now on what I am fueling my body with and dont have those fast food or sweet treat cravings that I use to have not that long ago.

Chubby13

If you have only just started getting back into the gym after a long break the 3 sets of 12,10,8 will be good to help create a base for you to build off into the future. If a PT designed that training stick to it for 6-10 weeks and then book in for another PT session, evaluate your progress and go from there. If you are looking to put size on you should consider eating more often (healthy food), and taking protein after each session, and potentially during the day. Talk to Bart or a PT about the protein etc, as they'll know more about the specifics of what will work the best for you.

JK

Cheers Chubby - yeah, fair to say its been a while so the key now is getting that base. 
 
Yep eating enough of the right stuff is dam important, especially getting enough protein. I have 1 whey shake daily post workout plus on the off days as well. Eat plenty of fresh fish as well but its mainly white fish (ie snapper and kingfish) so have been upping my tuna (usually with brown rice) as one of my additional meals each day. 
 
Another key for me is getting enough sleep. Usually function on about 6 hours a night but need to try get my 8.

Chubby13

Stuff like rice crackers as well for a healthy snack to pick on. I got back into the gym in October after a break since March (had niggily injuries throughout the rugby season), and it took me til xmas doing 2-3 gym sessions to get a decent base to work on. It can be a pain and feel like you're not making much progress, but the gains you'll get when you do switch to a strength plan will be higher and quicker than what would otherwise be the case if you jumped straight into strength.

JK

Agree. I think the efforts I put in pre-christmas just got me warmed up and started building my base. 
 
And corn or rice wafers with cottage cheese mmmmm all good!

BartMan

sleep is good - as the wafers are!! 
 
WE train at 6 in the morning to get it out of the way - need to be lgihts out by 10, 10:30 at the latest or we're fucked! 
 
and when dogs bark all night from 12 to 2 in the morning, that's when you start thinking of weed killer in the water bowl....

JK

Hmmm I have tried lifting early in the morning and never really felt the best. PM seems more for me. 
 
What are your thoughts on sushi bart? I know white rice aint the greatest and usually the salmon and tuna comments are pretty low but still a reasonable snack or small meal?

Chubby13

Sushis good energy. We used to get pushed into eating it back when I was in the rugby circles. White rice might not be the greatest, but as long as you're not eating a mountain of it you're fine. They work good as snacks. 
 
And I know where you're coming from JK about the different training times. Everybodies different, so you have to do what suits you the best. As long as you're getting all the work done that you'ld normally do (or need to do) theres no major issue.

JK

Awesome workout this afternoon. Well same workout as I have been doing for the past couple of weeks but it felt awesome. 
 
Had a black coffee before I went it and I seemed to charge through the workout and even found myself wanting to do an extra set here and there haha. Might have also been due to the hard work week so far. Lots going on and tight deadlines so stress levels pretty high at the moment, well not as high as they were a few hours ago. 
 
Spinning session at dawn tomorrow so won't be a late night.

JK

Hmmm felt really flat this morning....just couldnt get in to it. 
 
Guess we ocassionally have those days

BartMan

you get used to the early morning workouts - body adapts and all I expect. 
 
Sushi - yes, that is part of our diet plan - or for Vanessa anyway, so can't be that bad!!

MN5

I don't think I could do weights in the morning in a million years. I do have a habit of staying in bed until the last possible moment so that is always gonna make things tough.....

BartMan

mate, I now wake before the alarm and am out of bed and we're on our way to gym within five minutes, done and dusted an hour and a bit later, day is then OURS!!

Chubby13

Its something you definantely get used to. I always find it easier to do morning trainings when Im meeting up with somebody or a group. Struggle for motivation to do it on my own accord though. But thats more laziness than lack of ability to do so. I always train best about 1-2pm, however I have to agree with Bart that it does feel awesome to get the training out of the way early so you don't have to worry about it for the rest of the day.

JK

I've been doing spinning early in the morning for about 4 months now and usually crank through it, just a bit pies this morning. You are right though, feel awesome for the rest of the day. 
 
I train best around that time too Chubby. Seems to work well for me so thats the time I plan to do weights and can get there 3 days a week at that time no probs.

JK

Another cranking session this afternoon. Sure helped having the cricket on there and the long black before heading to the gym doesnt seem to hurt either. Might be a regular pre-workout I think. 
 
One thing I noticed today is that while I have trimmed up pretty well around most of my body, my necks looking fat as. Seem to hold a bit of weight here. Any ideas or tips for shifting it?

BartMan

lol - spot reducing on the neck, get a looser shirt...???!!!

JK

haha tried that. Shirt has gone from a 39 to 42 over last couple of years lol.

JK

Noticed during my spinning session yesterday that the gym looked pretty dam quiet at 6am so decided to bowl back in there today but this time to lift some tin. 
 
As per my previous posts, dawn workouts havent really felt that good in the past (better time to be fishing really) but need to fit the weights in to my busy schedule and have a lot of after work this week. 
 
So up at 5.45 and downed a long black / bannana combo and was in the gym by 6 and in to it. Felt pretty good really and cranked through the routine and before I knew it 7am had come around. Squats felt really good today, like I had heaps of control. Only squatting 50, 60 and 70kg but felt really good. Deadlifts felt a bit funny, kinda not quite right so will have to check technique. Otherwise really good workout. Downed my protein shake and in to work by 730 and right now I'm smashing my oats mmmm

BartMan

nice work on the dawnbreaker. You'll soon get used to it - funny thing is, next thing you know is a 7am alarm is like the best sleep in ever!!

JK

hehe yeah 7am is a bit of a sleep in. Im in the gym 6am tues and thurs for spinning anyway so weds 6am for weights is no real difference other than having to lift tin rather than just doing cardio. 
 
Mon and Friday are my sleep ins - dont have to get up til 630am wooot! Saturday or Sunday I am usually on the water by 6am so that only leaves the windy days for when I get a real sleep in and thats only 8am due to the kids!!

JK

Awesome spinning session today. The usual lass who takes it was away today so we had another instructor and she gave it to us big time. 
 
Big lift in intensity and a real shake up from what we have been used to. Didnt have any issues keeping pace like some of the class too but was a dripping mess by the end of it as I sweated it out like I havent for quite some time. Felt great!

JK

Weighed in yesterday (same set of scales at the gym as usual) and was a bit shocked to see the dial stop at a smidgen just over 80kg. 
 
I'm feeling pretty good but thinking I need to focus on bulking abit more to be where I wanna be (aiming for 85kg). 
 
Maybe I should reassess the old diet - aim to eat more (but clean) and lift more ---> get big. 
 
Or should I be dropping one of my spin classes now? Currently doing 2 days a week (+ 3 of weights). I was told if you really crank a spin session you can burn up to 500 calories over the hour. Maybe 2 of these classes are 2 much on my current diet.

BartMan

maybe eat a little more - add in a protein shake maybe? straight after your spin classes. 
 
Raiseys.co.nz - BUILD would be the one I think. In know someone who can get it for you at ten percent less than that website price :whistle:

JK

Have some nutrawhey which I have only been taking on weights days but might crack in to it daily now. 
 
Weight can change a fair bit so not too worries but will reassess over the next few weeks.

JK

Skipped spinning this morning and spent my time doing squats and deadlifts plus a few rows etc. 
 
Set a new PB squatting 6 reps of 100kg. Had been doing up to 80kg in the past and 10 reps and was feeling good this morning so thought why not give it a crack. 
 
Deadlifts still a bit behind at 70kg but coming along ok. 
 
Gonna be feeling it tonight me thinks.

MN5

[quote name='JK']Skipped spinning this morning and spent my time doing squats and deadlifts plus a few rows etc. 
 
Set a new PB squatting 6 reps of 100kg. Had been doing up to 80kg in the past and 10 reps and was feeling good this morning so thought why not give it a crack. 
 
[B]Deadlifts still a bit behind at 70kg but coming along ok.[/B] 
 
Gonna be feeling it tonight me thinks.[/QUOTE] 
 
I'm the opposite, for safety reasons I don't squat too much in my makeshift garage gym but definitely no way I can squat anywhere near what I deadlift. Funny how different people have different strengths and weaknesses.

Voltron

Traditionally most people will deadlift a bit more than they squat (my deadlift is about 10-15% more than squat). Although if you look a the world records its pretty close. 70kg compared to 100kg is a hell of a big difference but i suspect it will come right with time.

JK

Yeah I am expecting that as I strengthen my core that it'll come closer together. I also pushed myself with the squats today and didnt on the deadlift - will up that on saturday arvo I think. 
 
My trainer also said hes a bit different in that he squats alot more than he deadlifts too

BartMan

I was same at both for my max weight, or within a ten or 20 kilos. Squats a little bit more for this cowboy.

ACT Crusader

Good luck Jk 
 
Just read one of your post workout posts and noticed you did Deadlifts and Squats in the same workout. How did you feel afterwards? If you're trying to lift heavy for both I'd suggest you do them on different days or even alternating weeks. I read a bit about trying to get gains in this area primarily because I wanted to increase my deadlift. I got a bit of advice that I needed to strengthen the gluts to up my deadlifts, and the only way to do that was to lift heavy squats (something I don't really do). 
 
But my goal this year is to deadlift the magic 300 pounds that is (136kg) I'm up to 264 (120) but that's a struggle so I'm on the deadlifts Monday and sit down squats (5x5) on Thursday. I'm hopeful for the best and I think the science is fairly sound

BartMan

yeah good call, try and not follow a back day with a leg day, and a chest day and a shoulder day should not follow each other either!

JK

Cheers for the comments ACT Crusader. At the moment I am only doing basic compound routine 3 times a week to try build a solid base. I am sure when I finish this 12 weeks in late March then I will move to more of a split programme. 
 
Not looking to lift big weights at the moment, just ensuring i keep good form and make progress on increasing the weights is key at the moment. 
 
Skipped todays workout, well moved it until tomorrow. Filled the kids sandpit this morning with 1 cubic metre of sand and each load meant I had to walk up about 25 steps and then around the back of the house to where the sandpit is. So no wheel barrow. Just lifts. Took me just over an hour and was a fairly intensive session.

JK

Manned up on the deadlifts today and ended up cranking out a last (4th) set of 90kg no issues and 10 reps too. Just need to make sure I keep pushing myself. 
 
Weekly weigh in and still bang on 80kg. No biggie.

JK

What are others doing in terms of a warm up routine before a weights session? 
 
Lately I have just been rowing for 5mins but that is about it. Is this enough?

ACT Crusader

[quote name='JK'][B]What are others doing in terms of a warm up routine before a weights session[/B]? 
 
Lately I have just been rowing for 5mins but that is about it. Is this enough?[/QUOTE] 
 
Something that I found works is to start off with some active stretching, then I get stuck into a mini circuit of bodyweight squats, pushups and skipping. 
 
Maybe try something like: 
Leg, arms and back stretches 
 
10x BW squats 
10x pushups 
50x skips 
 
Then repeat circuit 3 times without rest. 
 
It will get the heart rate up and even a little sweat, but you'll be warm and the body will be raring to go for any sort of workout. 
 
Personally I'd save the rowing (or cycling/running) to the end of the workout.

BartMan

I used to jump onto the cycle for five minutes, but now before first set of whatever it is we are starting with will throw in a lighter set of about 20 reps and then into it.

Voltron

Yeah i just lay into the punch bag for a few minutes as a full body warm up, but i also warm up each exercise by ramping the weights up. Just a couple of lighter sets to get into it, eg 1 set at 50% of full load (whatever that might be on any given day) and 1 set at 75% before cracking into the big stuff.

dK

I do a 1000m row, first 500 to loosen up and then last 500 really working on legs and back power

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