JK vs BigRed
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[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 -
Was looking in the mirror this morning and reckon my right bicep/tricep is noticebly bigger than left :think:<br />
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Lately I've been cranking the barbell curls so may flick back to dumbells for a bit. Maybe 3 sets of 21s first with the barbell and then 3 or 4 more heavy sets with the dumbells to ensure both arms get equal workout. Any other ideas? -
Nah i dont mate but makes sense doesnt it! Will try that<br />
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Good workout today. Only a short 3.21min warmup as went for a fast 1000m row as was so keen to get in to it proper.<br />
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Started with 10 body weight pullups and then a set of 12 deadlifts at 70kg, then repeated but up DL weight to 100kg and two of 120kg and 8 reps before a warmdown set back at 70kg to failure. No real rest between exercises so was well and truely sweating by then. Then 4 sets of incline bench followed with a 3 super sets of rows and lat pulldowns. 4 sets of military press and then on to arms - 3 sets of 21s and then dumbell bicep curls with a heavier weight. Dips supersetted with tricep pushdowns to finish. Oh and abs of course. Feels good and fired up for a night in front of the TV watching the ABs, Junior Warriors and Warriors. Lets go!! -
Good stuff - that is a solid bloody workout. How did you find super setting on your tri's? Mixing up biceps and triceps makes you feel like your arms are going to explode!!<br />
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Do you alternate between standard bench and incline? I have a mate that prefers incline but I don't really know the exact science between the three variations. -
Yeah my arms feel crazy after that workout and the ones I have been putting them through during the saturday sessions for the past month or so. The supersets on the triceps seem good (usually twitching away as I drive out the carpark). With any arm exercises I like to try and hit them very hard if only for a short duration - ie 15-20min blast at the end of a workout. Read it somewhere a little while back and seems to work ok for me so far.<br />
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Re the bench - yep I do alternate. Wednesdays session is always on the flat bench and then on saturdays I do inclines and I do them with a narrower grip too so a bit more focus on the tri's as this is also the day I do my arm workout. -
Today started with a 10min spin on the bike and then once warmed up straight in to squats - 12 @ 60kg, 12 @ 80kg, 10 @ 100kg, 10 @ 100kg, 12 @ 80kg. Next time will up the weights. Then 4 sets on the leg press at 160kg and 180kg 15 reps each. Decided then I needed some cardio for a change and spent the next 20mins on the stepper and managed to work up a fairly good sweat. Might have to do that one again.<br />
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Also go me thinking that since my spin instructor left I've been lacking on the cardio bigtime and this time of year I probably really need it more than ever as I wanna be in good shape for summer. Might have to revise my training plan a bit to make sure I get enough cardio in there without my strength training suffering too much - my usual weekday off of Thurs may have to be it unless I can spend an extra 20mins in the gym each day.
