JK vs BigRed
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Top workout this arvo. Usual upper body workout kicked off with 50 narrow grip pullups. <br />
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Decided that on saturdays I will always add in some arms work at the end.My arms get hit by alot of the compound stuff I do anyway but I wanna get the guns cranking for summer. So today was 3 sets of skull crushers and then 3 sets of tricep push downs followed by a punishing 8 sets of 10reps of barbell bicep curls. Dropped the weight slightly to 25kg plus bar and with 30sec breaks between the sets the first 4 or 5 sets flew by but the last 2-3 were absolute buggers. Left my arms both twitching away once I had completed. -
Dude you should try sneaking some dips in there as part of your supersets. I do something similar -> dips, skull crushers, curls and arms are on fire after 3 sets. Similar to pull ups there is something really satisfying about bodyweight exercises for the triceps/biceps.<br />
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Great stuff on that previous workout too!! fark me I read it then had to read it again. You would have walked home like a K-road working girl after the WC!! -
Im suprised - my body actually seems to handle it pretty well. I'm totally stuffed at the end of it all but havent had the aches again like I did after the first couple of times I cranked the volume like that.<br />
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Cheers for the tips of the dips. I quite often fire them in there at the end of a work out but will make sure I add them in as part of a my next arms superset. -
Arms are still a bit sore from saturday so glad I have had a 2 day break before hitting the gym again tomorrow morning.<br />
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Trainings mapped out for the week as Tues/Weds on the early and then Friday arvo and Sat arvo as will come in to work early on friday and then get out before the RWC festivities makes town difficult. -
Dont think my body likes doing pullups first thing in the morning. Seem to struggle with them at dawn yet much easier during a mid arvo workout. Might be due to the lack of fuel in the body as morning sessions are on pretty much an empty stomach (Coffee only).<br />
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Rest of the workout was good. 50 reps on the benchpress flew by @ 60kg. Will step it up come saturday. Day off tomorrow. -
[quote name='JK']Dont think my body likes doing pullups first thing in the morning. Seem to struggle with them at dawn yet much easier during a mid arvo workout. Might be due to the lack of fuel in the body as morning sessions are on pretty much an empty stomach (Coffee only).<br />
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Rest of the workout was good. 50 reps on the benchpress flew by @ 60kg. Will step it up come saturday. Day off tomorrow.[/QUOTE]<br />
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I don't find much of a difference myself between my 6am and 12pm xFits. What are you doing as a warmup, we start with either a 800m run or 1000m row to get the blood pumping, then stretches and burpees. Gets a good sweat up and then you are good to go. -
Hmmm lack of warmup could be it actually. I usually just crank out a fast 1000m row (well not fast but about 3.40ish) and then get in to it. <br />
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On legs days I swap the row for a quick cycle on one of the spin bikes. Usually 1 song max and vary the resistance to get the legs working. <br />
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I guess when I do my mid arvo workout my body is probably a bit more wamed up as its been functioning for a fair few more hours. -
[quote name='JK']Hmmm lack of warmup could be it actually. I usually just crank out a fast 1000m row (well not fast but about 3.40ish) and then get in to it. <br />
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On legs days I swap the row for a quick cycle on one of the spin bikes. Usually 1 song max and vary the resistance to get the legs working. <br />
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I guess when I do my mid arvo workout my body is probably a bit more wamed up as its been functioning for a fair few more hours.[/QUOTE]<br />
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It will be interesting to see if you do a longer warmup what the impact is. I was worried about the lack of food for my workouts, but it's not been an issue. <br />
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I find it takes much longer for the warmup to take effect in the mornings though, especially the limbering up type stretches. -
Smashing workout today woooohoooo pumped for the RWC.<br />
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Got in there at 1pm and started with a 5min cycle before jumping in to the squats. 5 sets of 10 today, first 1 at 60kg, next 4 at 100. Then 4 sets of 10 deadlifts (up to 120kg) followed by 4 of leg press which were supersetted with sets of max body weight pullups for fun. Then 3 supersets of leg exstensions and hamstring curls before finishing off with VTYs and abs. All done in about 50mins so didnt muck around with no real rests. Sweated it out hardcore and there were a couple of times I reckon I wasnt too far from passing out haha. Feeling good.<br />
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RWC here we come -
Don't forget the Warriors too!! I'm a smidge too hung to workout today! good call on a day off lol.<br />
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Smash it out tomorrow bro! -
I can't forget the warriors unfortunately.....wow they were rubbish!<br />
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Anyway, upper body today and another goodie.<br />
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Rowed 1km in 3.22, so a reasonable pace, as a warm up and then 50 bodyweight pullups. Took 6 sets with all breaks under 30seconds. Then some bench, rows, lat pull downs, military press and my highlight of the day - arms. Started with skullcrushers suppersetted with pull downs again (no dips added to the ss yet - next week). 3 sets there and then my barbell curl marathon being 8 sets of 12 reps (ok only 10 on the last few sets) with only 30second max breaks between each set...ouch! A light 500m row to loosen up and then abs and stretching to finish.<br />
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Weighed in at 82kg so seem to be hovering around that weight but feeling as strong as ever and a bit leaner too so no complaints. -
Legs today and no complaints. Early morning squats and deadlifts all done and dusted. No change in weights from last week but will up them friday morning.<br />
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Also started tracking what I am eating by using an application I got off [URL]http://www.myfitnesspal.com[/URL]. Seems a useful site and keeps me well informed about what I am actually eating. It has pre-set target marcos depending on goals etc but I've overridden them to aim for 50-55% carbs, 30% protein and 15-20% fats. I am sure I will change this though as I learn more. Target total net calories are 2500 right now but I haven't quite been able to meet this over the last few days. Looks like I need to slip a big mac in there haha -
Upper body today and even after an extended warmup I struggled with the pullups. Still was on an empty stomach apart from a coffee and a BCAA. Rest of workout seemed fine apart from some oaf dominating the only bench press at the gym i attended this morning at the same time as the only squat rack and some other machine. I only needed the bench press set up so wasnt a biggy as I just did 4 sets with dumb bells instead.<br />
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Really enjoying keeping track on myfitnesspal too. Had some roast duck for lunch which just killed my macros. I'm a few hundred calories over for the day (first time since started tracking) and a bit over in fat too. All the rest on track. -
Two good workouts last two days<br />
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Friday - 5min row followed by squats, leg press, hamstring curls and leg extensions and then joined the abs class for a 15min killer abs session.<br />
Today - 5min row and then 50 pullups, 4 sets of deadlifts and this time went a bit heavier - first set 70kg (12 reps) as warmup and then 10 reps at 120kg and two sets of 8 at 130kg. The some incline bench, rows, lat pull downs, military press and saturday arms woohooo which I kept as per last week - 3 sets of skullcrushers suppersetted with pull downs and then 8 sets of barbell bicep curls this time with the ez bar. Only curling 25kg in total but those last few sets really hurt. Leaves the arms twitching big time.<br />
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Weight - still about 82kg but not complaining -
Tuesday = legs!<br />
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Heaps of work on at the mo so didnt get to bed til 1am and then up at 530 for a gym session to destress.<br />
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10mins on the bike then 50 squats followed by 3 sets of deadlifts and 4 sets of leg press. Short and sharp today. No mucking about. BOOM! -
Good morning session today. 5mins row followed by 50 pullups and then 50 reps on the bench (only lifting 60kg but took 4 sets to do it). Then some single arm rows, lat pull downs and military press. Fairly easy day but did 4 sets of the military press and upped the weights which was a good challenge. Day off tomorrow.
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roughest.....workout.....ever.... ok well maybe my 2nd roughest.<br />
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Had an enjoyable night at the rugby last night and a fair few beers before crawling in to bed near 2am. Alarm still went off at 530 and I still got to the gym by 6. Good 10min cycle to get things happening and then into leg press as squat rack was taken. 5 sets there 160 and 180kg and then 4 sets of squats at 100 and 120kg. Did some hamstring curls and leg extensions before retiring to the bike again in attempt to sweat it all out. Gave up after about 15mins. Struggled to stomach the protein shake and my oats once I got to work weren't much better.<br />
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Almost lunch time now and its treat day so gonna have me a curry mmmm. And then maybe down to the cloud for the afternoon
