JK vs BigRed
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Guess that makes sense Bart and a good way to look at it.<br />
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Good session this morning even after I struggled to get up. Started with shoulders and then had an abs class which only actually involves about 8mins of exercise but dam you can feel it. Then did 30mins on the cross trainer HIIT styles. Feeling alive!<br />
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Looks like I may have a spare hours or two tomorrow arvo so might drop in for a bonus arms session. -
And I did. Had an excellent hour in the gym sat arvo where I punished the arms big time. Felt good. Oh yeah weighed in bang on 80kg so this cardio seems to be working with the fat coming off.<br />
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Sunday was day off but took down a couple of good trees and a hedge at home so hardly a rest day.<br />
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This morning did legs - squats, deadlifts, leg press, leg extension, hamstring curls and calf raises....might be tough to walk tomorrow especially as I have the day off to go fishing -
Great days fishing yesterday. Non-stop big snapper and all the bins filled so plenty of solid fish released to breed. Made for a lengthy filleting session last night that is for sure.<br />
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Hit the gym 6am this morning and did bit of an upper body workout. 5 mins row and then some pullups. Some big unit was hogging the only bench at the gym I went to this morning so was dumbell press today (flat then incline) and then single arm rows followed by overhead press and lat pull downs. Oh and some upright rows in there too. Pretty short and sharp workout. -
Well 33 today......and a cardio day. 15mins on the spin bike followed by 30mins of HIIT on the cross trainer. Done and feeling pretty lean. Looking forward to the next weigh in.<br />
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Was doing a fair bit of thinking about the last 12 months whilst doing my thing this morning and looking back its been a real goodie and possibly one of the best years of my life. We've bought a new house in a location we have always wanted to live, I have an amazing (and beautiful) wife and 2 awesome kids. I've had some mean fishing too over the past 12months - some really memorable days on the rocks with the LedgeNZ LBG crew including a 25lb snapper and some big kingfish. Plus I am feeling healthier and stronger than I ever have before. Oh and we finally won another Rugby World Cup! Life is GOOD!!! -
Nice when it all comes together aye mate!! primo. JK (that AB imposter... not you!!) was spot on that exercise is just so important in feeling good about yourself and life. Who needs lotto aye! Congrats : )
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Got in saturday as planned and had a good session really working the arms hard. Weighed in at 81.7kg.<br />
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Sunday was day off but abit of work around the house as seems usual now. Lawns and some clearing of trees etc. <br />
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This morning did chest - really want to get my bench up as still super weak in this area so making a point of hitting it first each week. Did 2 sets of 12 reps of 60kg as a warmup and then tried for 10 at 80kg but only managed 1 set of 8 and then one of only 6. Really need a spotter to push myself hard in this area. -
JK - if you really want to smash those legs...<br />
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superset your leg press (think we used to do a set of 30, starting as heavy as poss and unloading as you fail - hard unless you have a partner obviously), anyway, 30 leg press, then ten squat leaps or whatever you call thems. Basically squat down and leap into the air as high as you can. soft landing to save those knees!<br />
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that'll ruin you!! -
it's classic when you start on the jumps, and once you are a few through the set, when you land you can't help but be soft on the landing with the legs being like broken hydraulics and you end up on your haunches before you even know it, and then leap again!!
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Cardio day today - 30mins HIIT this time on 30seconds on, 60 seconds off. In the past was doing 30secs on and 90 seconds off so bit of a step up and get through a whole lot more intervals over the 30mins. Then did some abs for good measure. <br />
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Am away to wellington tomorrow and friday so will be hotel gym workouts if I have time to fit anything in...most likely more cardio then! -
Managed to fit in a quick 45min session in the hotel gym on thursday night but it was fairly avg. Limited equipment but still found plenty of stuff to do. Just felt like i struggled to crank the intensity in that environment.<br />
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No gym either over the weekend as was away fishing so back in to it this morning with a good chest session at my local. Legs tomorrow. -
Feeling great after a solid legs session. 10mins on the bike and then 5 sets of squats , 60kg, 100, 120, 120, 100 @ 10 reps of each. Deadlifts 4 sets, 70, 110, 130, 130 @ 10 reps. Leg press 4 sets 160, 180, 180, 200 @ 12-15reps. 3 sets of leg extensions supersetted with hamstring curls. No time for calves today so will slip them in tomorrow or friday.<br />
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Proats being smashed now! -
Looks like I have sorted out how my program works now and its one that works for me. This is pretty much the routine I have fallen in to:<br />
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Mon - Bit of an all round upper body workout that includes Pullups, Bench press, Lat pull downs, OH press, Rows etc. Forcus on compound type movements<br />
Tues - Legs (squats and deadlifts included)<br />
Weds - Cardio and abs<br />
Thurs - Chest and tri<br />
Frid - Legs and abs (no deadlifts)<br />
Sat - Back, shoulders and bi (deadlifts included)<br />
Sun - off<br />
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Means I am hitting most body parts twice a week and first time I can do a bit more volume less weight and then second time really hit them hard n heavy plus add in a few isolation type exercises.<br />
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So today was chest and triceps day. 1km row, then 3 sets of DB flies, 4 sets of flat bench, 3 sets pec deck, 4 sets incline press, 4 sets tricep push downs, 4 sets of dips.