JK vs BigRed

BartMan

that jogged the memory, it was 20g a day for 5 days to load and then take a daily does of 20g - along those lines, saying the same thing with the words arranged in a different order, was funny.

JK

Well its been a while... 
 
The last few weeks training have been impacted by a couple of bouts of the man flu. 
 
1st time through I did one workout while under the weather and actually felt pretty good whilst working out but felt shite the next day and i probably wasn't doing others any favours by being there. So took a few days off before getting back in to it once right as rain. Then got hit with a 2nd bout of it this weekend so have had some more time off and will prob need to skip tomorrow as a result. 
 
Weights still sitting around 84kg. Squats are now 110kg and deadlifts 120kg so slight improvements. Have started doing wide grip pullups lately too - much harder than those narrows I have been doing. When i started doing them back in Jan I could do a bout 5 body weight pullups with the narrow grip. Now can do 3 sets of 12 reps. Feels good. Cant do that with the wide grips though. Will by my new goal. 
 
Once I shake this manflu I am gonna look to tweaking my programme a bit too. Still gonna aim for 3 days of lifting and involve a lot of core but keen to get some new stuff in there.

JK

Back in today and first workout since last sunday. Didnt take things too heavy as still not qutie 100% but was great to be there. 
 
Weight is dead on 85kg so have surpassed the fat 84.5kg I weighed in at back at 1 October but much lower body fat and also the heaviest I have been since I was working out whilst at uni 10 years ago!

ACT Crusader

[quote name='JK']Back in today and first workout since last sunday. Didnt take things too heavy as still not qutie 100% but was great to be there. 
 
Weight is dead on 85kg so have surpassed the fat 84.5kg I weighed in at back at 1 October but much lower body fat and also the heaviest I have been since I was working out whilst at uni 10 years ago![/QUOTE] 
 
Nice one JK. Did you take any measurements prior to the fatbusting, waist, arms, chest etc?

JK

Yeah mate - got em all recorded at the gym and I am prob due a remeasure about now so will ask and get the tale of the tape. 
 
I did a remeasure in Jan vs October and everything was going in the right direction which was really encouraging.

Wairau

I do 4 sets of pull ups, but don't go all the way down to straight arms since I have to nurse my left shoulder-do 100 in total. Just be patient, don't move your body around until the last 5. Hands are about shoulder width apart. 
I use creatine now. Discovered when I went on it felt stronger-am doing 3 sets of 15 dips with more in the tank...not bad for 83-85kg bw. 
 
My advice is to have 3 servings of protein powder and more chicken daily, along with the veges etc. 
 
Sounds like you are doing well so keep it up. 
 
[quote name='JK']Well its been a while... 
 
The last few weeks training have been impacted by a couple of bouts of the man flu. 
 
1st time through I did one workout while under the weather and actually felt pretty good whilst working out but felt shite the next day and i probably wasn't doing others any favours by being there. So took a few days off before getting back in to it once right as rain. Then got hit with a 2nd bout of it this weekend so have had some more time off and will prob need to skip tomorrow as a result. 
 
Weights still sitting around 84kg. Squats are now 110kg and deadlifts 120kg so slight improvements. Have started doing wide grip pullups lately too - much harder than those narrows I have been doing. When i started doing them back in Jan I could do a bout 5 body weight pullups with the narrow grip. Now can do 3 sets of 12 reps. Feels good. Cant do that with the wide grips though. Will by my new goal. 
 
Once I shake this manflu I am gonna look to tweaking my programme a bit too. Still gonna aim for 3 days of lifting and involve a lot of core but keen to get some new stuff in there.[/QUOTE]

JK

Hit the spinning class this morning. First time for about a month. 
 
I find it really hard to get in the cardio at the mo as I really enjoying lifting the weights. 
 
Got in there 6am and cranked out 5 sets of deadlifts, nice and heavy and then went to the spin class. Felt great after it.

JK

Hell i just spent 20mins typing up a big post about my current workout and some ideas I got from a mate for a new one and then somehow I lost it agrhjghghfghjhfhddss!!!! 
 
Really angry right now!

Hooroo

PLease feel fre to start again! <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=';)' /> 
 
Type in an email as it auto saves to drafts incase of 'oopsies':)

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

The Silver Fern

JK vs BigRed