JK vs BigRed
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Couldn't make the les mills outdoor session yesterday as wife was keen to do it so I had the kids. She gets first option given I can train weekdays and she doesn't have that option nor is she member of a gym.<br><br>
This mornings I ran the stairs at Kennedy park. Did 10 repeats with 20 press-ups at the top each time. Was good session but came home to see the wife had cooked up French toast for the family and couldn't resist. -
<p>Upper body power day</p>
<p> </p>
<p>Usual 10mins on the bike as a dual purpose warmup and good for the old knee. Light leg extensions too.</p>
<p> </p>
<p>T-bar rows - 5x70kg, 5x70, 5x70</p>
<p>Pullups - 10, 10 reps</p>
<p>Rack chins - 10, 12 reps</p>
<p>DB press - 3x35kg/side (ugggh) 6x32.5, 6x32.5, 6x32.5</p>
<p>Dips (+30kg) - 8, 8 reps</p>
<p>Seated DB press - 4x25kg/side (ughh)8x22.5, 8x22.5, 8x22.5</p>
<p>EZ bar curls - 8x37kg, 10x37, 10x37</p>
<p>Tricep pushdowns - 8x62kg, 8x68, 10x68</p> -
<p>Legs today and since it's a short week I will only train legs once rather than seperate power and hypertrophy sessions.</p>
<p> </p>
<p>Warmup was 10mins ride then light leg extensions, wall squats and roll out.</p>
<p> </p>
<p>Main workout (working sets only) was:</p>
<p>Squats - 5x100kg, 3x105, 3x105</p>
<p>More squats - 15x60kg, 15x60 (as leg press was busy so just repped out)</p>
<p>Deadlifts - 5x140kg, 5x140, 5x140</p>
<p>Leg extensions - 10x60kg/side, 8x66, then a dropset of 8x66 --> 8x54 -->8x42 --> 8x30 each side (ouch)</p>
<p>Lying hamstring curls - 10x36kg, 10x36, 8x42</p>
<p>Seated calf press - 12x260 then 3 sets of 8x340 dropset --> 8x200</p>
<p>5mins ride at the end.</p> -
<p>Back and shoulders today and legs pulled up super well from yesterday - feeling good.</p>
<p> </p>
<p>Usual warmup - 10mins ride on bike, light leg extensions etc</p>
<p> </p>
<p>T-bar rows - 3 sets of 10 reps @ 55kg<br>
Lat pull downs - 12x60kg, 12x60, 10x66 dropset --> 10x48<br>
Seated row - 10x66kg, 10x66, 12x60<br>
Shrugs - 32.5kg DB per side x 15, 15 reps (started doing these with 3 seconds hold - felt hard)<br>
Close grip pull downs - 15x60kg, 10x66 dropset --> 10x48<br>
DB seated arnie press - 12x20kg/side, 10x20, 15x17.5<br>
Upright rows - 15x42kg, 12x48, 12x48<br>
DB side raises - 15x8kg, 15x8kg</p>
<p> </p>
<p>Did some abs work too as I find this day to be quite a quick day in the gym. Nothing too flash just 3 sets each of decline crunches (weighted) and weighted side bends.</p>
<p> </p>
<p>Also been cranking the rubber band pulls between sets - prob did 8 to 10 sets today of 15 reps over the course of the workout. Helps with opening the shoulders a bit.</p> -
<p>Back and shoulders today and legs pulled up super well from yesterday - feeling good.</p>
<p> </p>
<p>Usual warmup - 10mins ride on bike, light leg extensions etc</p>
<p> </p>
<p>T-bar rows - 3 sets of 10 reps @ 55kg<br>
Lat pull downs - 12x60kg, 12x60, 10x66 dropset --> 10x48<br>
Seated row - 10x66kg, 10x66, 12x60<br>
Shrugs - 32.5kg DB per side x 15, 15 reps (started doing these with 3 seconds hold - felt hard)<br>
Close grip pull downs - 15x60kg, 10x66 dropset --> 10x48<br>
DB seated arnie press - 12x20kg/side, 10x20, 15x17.5<br>
Upright rows - 15x42kg, 12x48, 12x48<br>
DB side raises - 15x8kg, 15x8kg</p>
<p> </p>
<p>Did some abs work too as I find this day to be quite a quick day in the gym. Nothing too flash just 3 sets each of decline crunches (weighted) and weighted side bends.</p>
<p> </p>
<p>Also been cranking the rubber band pulls between sets - prob did 8 to 10 sets today of 15 reps over the course of the workout. Helps with opening the shoulders a bit.</p> -
<p>Another friday and weeks workouts done and dusted</p>
<p> </p>
<p>Chest and arms today</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30</p>
<p>Hammerstrength bench press - 12x40kg/side x 3 sets</p>
<p>Machine flies - 15x60kg, 15x60</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Preacher curls (iso) - 4 sets of 4x27kg</p>
<p>Reverse EZ bar curls - 3 sets of 10x27kg</p>
<p>Tricep rope pushdowns - 20x38kg, 20x44, 20x44kg, 20x44</p>
<p>Skullcrushers (iso) - 8x27kg, 6x32, 6,x32, 6x32</p>
<p>CG Pushups - 15, 15, 15 reps</p> -
<p>Noice! How long did it take to smash that out JK? Thinking of a chest/arms workout on Sunday and will take some inspiration from that workout I reckon.</p>
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<p>Killed myself big time today at the grit class which is 30mins of high intensity cardio. Pretty brutal. Was close to death numerous times.<br><br>
From memory we did the following<br><br>
Sprint 30m then in to a plank then sprint again. That went for about 2 mins.<br>
Then same thing but this time they call drop and you have to crank 5 press ups then sprint again until the next drop call which could be 10seconds away or 1 second. About 2 mins worth again. Decent warmup.<br><br>
From then on there was another 4 music tracks of more sprinting broken up with plyometric lunges, burpees, squat to high knees, squat jumps, clap push-ups, plyo push-ups, tricep push-ups, bear crawls. They set it all up so you do it for 60secs then 15sec rest then do it for 45secs then 15sec rest then 30seconds and then a 1min rest (felt like less than 30 seconds). Non stop sweat and wanting to give in.<br><br>
Finished with some more planks.</p>
<p> </p>
<p>Mean as session and one of those that you push yourself as hard as you want and I was right on the limit most of them time. Couldnt drive for about 15mins after.</p> -
<p>Was pretty sore yesterday from Saturday arvos session and even was feeling it this morning in the lats and rear delts. Dunno exactly what I did to hit there so hard.</p>
<p> </p>
<p>Upper body power today.</p>
<p> </p>
<p>T-bar rows - 5x70kg, 5x70, 8x70</p>
<p>Pullups - 10, 10 reps</p>
<p>Rack chins - 12, 12 reps</p>
<p>DB press - 6x32.5/side, 8x32.5, 6x32.5</p>
<p>Dips (+30kg) - 8, 6 reps</p>
<p>Seated DB press - 8x22.5kg/side, 10x22.5, 10x22.5</p>
<p>EZ bar curls - 10x37kg, 8x39.5, 8x39.5</p>
<p>Skullcrushers - 10x32kg, 8x34.5, 8x34.5</p>
<p> </p>
<p>This is the 4th week of the above so will be rotating in/out a few exercises to keep things interesting.</p>
<p> </p>
<p>Also did 10mins on the bike, wall squat, leg extensions and rollout as usual.</p> -
<p>Legs today and again due to the 4 day working week it will be my only legs session of the week. Diverted away from my usual format a wee bit as just felt like something slightly different.</p>
<p> </p>
<p>Did 10mins on the bike to warmup then light leg extensions, wall squats and a roll out.</p>
<p> </p>
<p>Main workout was:</p>
<p>Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80, 10x90, 6x100 and then did a dropset where I basically banged out the reps, re-rack for a quick unload of a bit of weight and then more reps and repeat. It went 5 x105kg --> 5x100 --> 5x90 --> 5x80 --> 15x60 and was horrible/great.</p>
<p>Leg extensions - 10x60kg/side, 8x66, 8x66</p>
<p>Seated leg curls - 15x54kg, 15x60, 12x66</p>
<p>Standing calf raises - 15x140kg, 15x170, 15x170, 15x170</p>
<p>5mins ride at the end.</p> -
<p>Back and shoulders today.</p>
<p> </p>
<p>Usual warmup of 10mins bike, wall squats, roll out and leg extensions. Knees a wee bit sore after yesterdays legs session but overall OK, just noticeable really</p>
<p> </p>
<p>T-bar rows - 3 sets of 10 reps @ 57.5kg<br>
Lat pull downs - 12x60kg, 10x66 dropset --> 8x48, 15x54<br>
Seated row - 10x66kg, 10x66, 15x60<br>
Shrugs - 32.5kg DB per side x 15, 15 reps<br>
Close grip pull downs - 15x60kg, 20x54<br>
DB seated arnie press - 12x20kg/side, 10x20, 12x20<br>
Upright rows - 12x44kg, 12x44, 12x44<br>
DB side raises - 15x8kg, 15x8kg each set with cable front raises 12x26kg, 12x26</p>
<p> </p>
<p>Also chucked in a 5 or 6 sets of rubber band pulls @ 20 reps each</p> -
<p>Chest and arms today. Short session as pretty busy today.</p>
<p> </p>
<p>Usual warmup of short ride, and legs work plus pressups to get the chest and arms ready to go.</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 10x30, 12x30, 10x30 (felt really good)</p>
<p>DB flies - 12.5x15kg, 12x15 superset with pressups 20, 20 reps</p>
<p> </p>
<p> </p>
<p>Arms work was a bit different today and did a Charles Poliquin arms workout --> <a data-ipb='nomediaparse' href='http://www.strengthsensei.com/a-brutally-easy-way-to-get-bigger-arms/'>http://www.strengthsensei.com/a-brutally-easy-way-to-get-bigger-arms/</a></p>
<p>Pullups were done +10kg for 6,6,6 and 5 reps</p>
<p>Reverse curls were all @ 27kg and for 8, 8, 8 and 6 reps</p>
<p>CG bench (no chains) were @60kg for 8, 8, 6 and 5 reps</p>
<p>OH extensions were done standing with a cable setup @ 38kg for 10, 10, 9 and 8 reps</p>
<p>Certainly got hard on the 3 and 4th sets even with plenty of rest.</p>
<p> </p>
<p>Been reading a lot of Poliquins stuff lately and quite like it. Definitely some recommended reading on his site.</p> -
<p>will check out that Charles's Poliquin stuff. </p>
<p> </p>
<p>JK, after NTA's stories of lactating I don't know if we are ready for reports of when you got hard!!</p> -
Bonus workout today - went full body style and loved it<br><br>
Usual warmup and knee maintenance work<br><br>
BB clean and press - 40kg x 10, 10, 10, 50kg x 8, 6, 8, 60kg x 3 ( no worries first part of lift but struggled to get it up from the shoulders)<br>
Chins - 10, (+15kg) x 8, 8, 8, 8 then 12 unweighted (did these supersetted with the clean and press)<br>
Deadlifts - 90kg x 10, 130kg x 6, 150kg x 6, 6, 6, 5, 5<br>
Front squats - 40kg x 10, 50kg x 10, 10, 10, 40kg x15 (again supersetted)<br>
Skullcrushers - 29.5kg x 12, 12, 12<br>
EZ bar curls - 29.5kg x 12, 12, 12 ( yep supersetted)<br><br>
Felt real good. Going out for buffet binge with the lads tonight....Das it!