JK vs BigRed
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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. -
Upper body today - 1000m row to start as usual and then 50 pullups and a few pushups before settling in to the bench press. Did 10 of 60kg and the 4 sets of 70kg. Then some rows and lat pull downs before 4 sets of military press and some XYTs.<br />
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Gonna go in tomorrow and do some cardio. So will now be 5 days in a row with the 3rd day a cardio day and then sunday / monday as my days off.<br />
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Might have a play with the program too to ensure I get the most out of my 5 days. -
Cardio all done and dusted for the day and actually wasn't bad at all.<br />
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In there 6am as usual and spent 40mins on the stepper. Started doing some crazy setting the guy next to me recommended which started easy and then it became like I was trying to run through a swamp....couldnt get the heart rate high enough so chopped that afer 15mins and put it on an interval setting and for each hill that came along I basically gave it heaps for that short period, sort of like a HIT type workout. Time passed pretty dam quickly. Rewarded myself and the arms with 4 sets of 21s to finish. -
Friday legs all smashed. Nice getting to work at 730am knowing you've already done 5 tonnes of squats - 50 reps of 100kg followed by 4 sets of leg press and 3 of leg extensions supersetting with ham string curls. Finished off with the Friday abs classe. Now pumped for the weekend (assuming I can still walk ok haha)
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Another enjoyable session. Pretty much my usual saturday workout at the mo 1000m row and then in to deadlifts super setted with max pullups. 3rd and 4th set of deadlifts 130kg and 8 reps, 5th set only manged 4 reps do dropped weights back to 70kg and did another 12 to stretch out a bit. 4 sets of narrow grip incline bench then 3 sets each of lat pull downs and rows. Military press and then on to arms. 3 sets of skull crushers super setted with tricep pulldowns then 10 x 10 with the barbell bicep curls - 15 sec gaps between first 5 sets, then 1 min break and repeat...OUCH!! Did some abs to finish and a couple sets tricep dips. <br />
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Kinda lost track of time and think must have been in there almost 90mins. Should sleep well tonight -
Monday workout which is a bit unsual for me but away on holiday from Saturday so will be having a week off the weights and maybe just going for a couple of runs during my free time.<br />
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Legs today and pretty standard workout, warmup on the bike before 50 squats, 50 deadlifts, 4 sets on the leg press and then 20mins on the spin bike to finish. The extra little bits of cardio I have been dropping in make me feel much more alive. This is good. -
Felt pretty rought yesterday, like I was coming down with a cold or something. Struggled to get up but made it to the gym and through a reasonable upper body session. Had cardio planned today but even after an early night I felt stink this morning so gave it a miss. Feelin ok now but gonna wait to see how things go overnight before deciding on whether to train tomorrow.<br />
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Always feels good sweating it out even if not 100% but not that good usually a few hours later nor is it any good for anyone else at the gym. Always sucks to miss training though. -
Yeah, it's 50/50 whether to sweat it out or rest to recover from it. Doesn't hurt to rest from time to time and let your body recover from your workouts anyway.<br />
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Not by choice, but I have a four day break coming up, so trying to put a positive spin on it... -
[quote name='JK']Yeah well I'm taking the next week off anyway. Few days up in the Bay Of Islands then over to Barrier so will be a good week or so out of the weight room. My frist real break from work and weights since Christmas.[/QUOTE]<br />
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Sounds great, am jealous. Probably overdue for a rest break then anyway. -
Well that didnt last long! Went to bed early again and woke this morning without any alarm at 530am just gagging for workout.<br />
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Did legs (5 ton of squats, 5 sets on the leg press, 3 sets of leg extensions, 3 of hammie curls) and then 20mins on the stepper to finish whilst I watched the last 20mins of the first half of a replay of ABs vs Canada. Geez Guilford was on fire. -
Wooot last workout done and dusted before a few days holiday.<br />
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1000m row in 3.34 then 50 pullups before hitting the bench for 3 sets of 12 @ 70 and 2 more of 8 @ 80 (still piss weak at benchpress). Lat pulls down and rows to follow and then back to the bench for some 4 sets of incline this time. No military press today but the arms got a good going over. 3 sets of 21s and then 3 sets of skull crushers. 8 sets of 10 on the barbell curls and then 3 sets of dips supersetted with tricep pull downs prior to some abs work. <br />
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Away in the BOI for a few days now so not gym until at least Thursday. When I come back I'm gonna keep cracking in to that cardio and try to trim up a bit hopefully without losing any muscle mass. -
During my week off I've had heaps of free time and spent some of it today whilst relaxing in the spa thinking about my training split and what I want to do going forward. I joined the gym again bang on one year ago and have really enjoyed it. Also feel I have made some good progress in terms of improving my strength, nutrition and general positivity as a result. <br />
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Right now I am trying to keep building strength and lean muscle whilst losing a bit of fat and looking good for summer. I know many say this is pretty hard to do but I'm not trying to get massive so I dont think its impossible. My current workout plan is as per below but interested in know if others (especially bart) would recommend moving more towards a traditional 4 day split and if so, how would you look to set up the split. Keen to keep training on the days I am now with Sunday/Monday off and if a dedicated cardio day is required then its thursday mornings as with my current setup (usually do some HIT for 45mins or so). Saturday is usually my big day as no time pressures so can spend longer in there if needed. <br />
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[B]Current schedule<br />
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[ATTACH=CONFIG]1457[/ATTACH]<br />
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One option would be to keep doing what I am doing until say after Christmas and then look to move to a 4 day split but I'm pretty open with options really. <br />
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Btw, found this site which appears pretty dam useful [URL]http://www.thetrainingstationinc.com/exercises.html[/URL] gives a lot of ideas for different exercises for certain body parts.<br />
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Cheers<br />
JK -
Or how about a 3 day split?<br />
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Push - chest, shoulders, triceps<br />
Pull - back, biceps<br />
Legs<br />
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Could either do a 3 day on / 1 day off type of setup which may not work well for my timings or lift the cardio days to 2 a week (say weds and fri) and also do abs on both these days. Could be good for trimming up for summer.<br />
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Thoughts?
