JK vs BigRed
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<p>Pretty sore in the old glutes and quads this morning. Even did a good rollout last night too but hasnt helped that much.</p>
<p> </p>
<p>Today was back and shoulders</p>
<p> </p>
<p>Warmup was a 5min ride and then some BB rows and BB clean and press first with just the bar then with an extra 10kg added. Also a few sets of rubber band pulls</p>
<p> </p>
<p>BB rows - 10x50kg (overhand), 10x50 (underhand), 8x60 (over), 8x60 (under)</p>
<p>Seated DB press - 12x20kg/side, 10x20, 10x20, 10x20</p>
<p>Close grip pulldowns - 12x60kg, 12x60, 12x60</p>
<p>Shrugs (user hammerstrength machine) - 15x40kg/side, 12x60, 12x60, 12x60</p>
<p>Seated row - 10x60kg then 2 x dropsets of 6x72kg --> 6x60 --> 6x48</p>
<p>DB front raises - 15x5kg/side, 12x7.5, 12x7.5</p>
<p>Upright rows - 12x42kg, 12x42, 12x42</p>
<p>Face pulls - 15x36, 12x42</p>
<p> </p>
<p>Was supposed to do some back extensions in there but lost time talking to a mate.</p> -
<p>The magic of rolling and stretching!! </p>
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<p>Smashed chest and arms this morning</p>
<p> </p>
<p>Warmup was pressups (20, 20, 20 reps), pullups (10, 10 reps) and rubber band pulls</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 10x30, 12x30, 10x30, 12x25</p>
<p>DB pullovers - 15x17.5kg, 15x17.5</p>
<p>Machine flies - 15x66kg, 15x66</p>
<p> </p>
<p>Pullups - +10kg x 6,6,6 and 6 reps</p>
<p>Reverse cable curls - 42kg x 8, 8, 8 and 8 reps</p>
<p>CG bench were @60kg for 8, 8, 8 and 8 reps</p>
<p>OH cable extensions 44 g x 10, 10, 10, 10</p>
<p>Hammer curls - 12x15kg super set with 12 bodyweight dips, 12x15kg superset with 15 close grip pushups.</p>
<p> </p>
<p> </p>
<p>Legs feeling all good now. Yesterdays session plus a good walking during golf freed them up nicely.</p>
<p> </p>
<p>Massive eats day today, going well so far.</p> -
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<p>Slept in this morning.....whoops. So late to gym and late to work. Still managed a pretty decent workout</p>
<p> </p>
<p>Starting the week with upper body power as usual.</p>
<p> </p>
<p>BB bench press - 5x90kg, 4x90, 4x90</p>
<p>Dips (+30kg) x8, 8 reps then 10 unweighted.</p>
<p>DB rows - 6x37.5kg, 6x37.5, 6x37.5</p>
<p>Pullups - (+10kg) - 6, 6 reps then another 10 unweighted</p>
<p>Standing BB press - 8x45kg, 8x45, 8x45 dropset to 8 x35</p>
<p>Seated incline DB curls - 6x20kg/side, 6x20, 6x20 each dropset in to another 8 reps @ 12.5kg</p>
<p>Tricep pushdowns - 8x74kg, 8x74, 8x74</p>
<p>(working sets only)</p> -
<p>nice work on those weighted dips - I'm super nervous on my shoulders now so have been avoiding dips. But they are good value aye! </p>
<p> </p>
<p>Have you checked out Brett Gibbs on FB? he's an NZ lifter with all sorts of records at age grade and stuff. Early 20s and full beast mode. He was doing some 100kg+ weighted dips the other day... :idiot2:</p> -
<p>Legs today. Started with a 10min ride and then a roll out and light leg extensions. Been pretty sore in the upper quad / hip flexor area over the last couple of days. Not sure why but could be something to do with saturdays outdoor session.</p>
<p> </p>
<p>Main workout was:</p>
<p>Squats - 10xbar, 10x60kg, 10x60, 10x80, 8x90, 5x100, 6x100, 5x100 then a drop set of 100x5 --> 90x5 --> 80x5 -->60x10</p>
<p>Deadlifts - 10x70kg, 8x110, 5x140, 6x140, 6x140</p>
<p>Leg extensions - 15x48kg, 12x54, 12x60/side</p>
<p>Seated leg curls - 15x60kg, 15x72, 15x72</p>
<p>Seated calf press - 20x200, 10x300, 10x300, 10x300</p>
<p>5min ride to finish.</p>
<p> </p>
<p>Got golf this arvo so hopefully the extra 15,000 or so steps I do will keep the legs nice and free and I recover better than I did last week.</p> -
<p>How are you usually the next day after a leg session like that? Do you ever get used to it? I love the "good pain" from upper body work, but I need my legs for walking and running. Those squats are insane!</p>
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Can be mixed. After last Tuesdays efforts, weds was pretty sore in the glutes and quads and still very tight the next day. Didn't free up until golf on the Thursday arvo.<br><br>
I've played 18holes this arvo so am hoping the walk will help with recovery - gotta be better than sitting at a desk most of the day.<br><br>
I use the foam roller most nights too which def helps. As do the short rides I do as warmup (I think!)<br><br>
Also, I'm only squatting once a week at the mo. Recovering in time for a second leg session 48 hours later can be a struggle. -
<p>I've given up on the really heavy leg days. Respect for anyone who does them because they are by far the hardest body part day. Back when I had a PT, the sadistic bit... young lady had me doing 5 minute static squats. But, I found it was interfering too much with my running and even kicking a ball with my kids.</p>
<p> </p>
<p>Well, that's my pussified excuse and I'm sticking to it.</p> -
<p>Yeah I don't really go heavy anymore either for legs - find that my knees dont handle it. Just have to do a bit more volume. Pulled up well this morning as was only a little bit tight which cleared after a short ride and roll.</p>
<p> </p>
<p>Today did shoulders and back and did (close to) a repeat of the workout I did 2 weeks ago. So 3 giant sets of 3 to 4 exercises and each giant set 4 or 5 times through.</p>
<p> </p>
<p> </p>
<p><u>Set 1</u></p>
<p>DB shoulder press (12x17.5kg/side), Rubberband pulls (15reps), DB side raises (12x7.5kg/side) - did 5 sets of this with 1min break between each set (no breaks between each exercise)</p>
<p> </p>
<p><u>Set 2</u></p>
<p>Lat pulldowns (12x54kg), T-bar row (12x45kg), Straight arm pulldowns (15x38kg), hyperextensions (15reps) - did 4 sets again with 1min break between sets</p>
<p> </p>
<p><u>Set 3</u></p>
<p>Upright rows (12x44kg), Front plate raises (15x10kg), Machine rear delt flies (15x36kg) - did 4 sets with 1 min breaks</p>
<p> </p>
<p>Pretty good workout where I can nail alot of volume in a short space of time. Got a mean sweat up.</p> -
<p>Took it pretty easy this morning as have a golf day this arvo and dont want to be hampered at all.</p>
<p> </p>
<p>Did 30mins doing hills on the bike then step ups on to a box for 3mins.</p>
<p> </p>
<p>Then 15mins of stretching and foam rolling. Felt pretty dam good.</p>
<p> </p>
<p> </p>
<p> </p>
<p>Diets been bang on this week. Still increasing the calories week by week but going well so far.</p> -
<p>Good day of golf yesterday. Cranked up the steps due to it being ambrose so more trekking about than usual etc. Well over 20,000 for the day. Calorie intake was also up tho as is the case at these sort of events.</p>
<p> </p>
<p>Todays training was chest and arms....usual friday fare.</p>
<p> </p>
<p>Warmup was pressups (15), chins (15) x 3</p>
<p>Incline DB press - 12x25kg/side, 10x30, 10x30</p>
<p>DB pullovers - 15x15kg, 15x15</p>
<p>Hammerstrength bench press - 15x40kg/side, 15x40, 15x40</p>
<p>DB flies - 15x15kg, 15x15</p>
<p>Seated DB curls (iso) - 4 sets of 8 @ 15kg/side</p>
<p>Preacher curls (iso) - 4 sets of 6 @ 27kg</p>
<p>Reverse preacher curls - 3 sets of 12 @ 27kg</p>
<p>Tricep rope pushdowns - 4 sets of 20x44kg</p>
<p>Skullcrushers (iso) - 4 sets of 8 @ 27kg</p>
<p>Close grip pressups (to failure) - 16, 18, 15 reps</p> -
Skipped the grit session this morning and sent the wife instead.<br><br>
Managed a good HIIT session running the stairs at Kennedy park instead. Did 18 repeats and a mix of single and double step. Did a few press ups between runs but most of the time just a 30second break.<br><br>
<a data-ipb='nomediaparse' href='https://www.facebook.com/photo.php?fbid=10152631524957466&l=cfcd316899'>https://www.facebook.com/photo.php?fbid=10152631524957466&l=cfcd316899</a> -
Fark calves were so sore last night and this morning from going down those stairs. Quads, hammies and glutes a bit tender from the ups too but no where near as bad as the calves. Freed them up with a ride and roll during this mornings warmup.<br><br>
So being Monday it's upper body power day but some new exercises as have just finished another 4 weeks. Today's workout (working sets only) was<br><br>
Incline DB press - 10x30kg/side, 6x32.5, 5x32.5, 5x32.5<br>
Bb rows - 10x50kg, 6x60, 6x60, 8x60 (longer rest period due to chatting to my little Russian friend who was in to instruct an HIIT class)<br>
Weighted dips - 10x30kg, 8x30, 12 unweighted<br>
Close grip weighted pull ups - 6x15kg, 5x15, 10 unweighted (did these using the seated row handle over a high bar with strict form)<br>
Hammer strength OHP - 8x35kg/side, 8x35, 7x35<br>
EZ bar curls - 10x32kg, 8x34.5, 8x34.5<br>
Skull crushers - 10x27kg, 8x32, 8x32<br><br>
Pretty good session to start the week -
<p>You are putting together your own programmes aye bro, do you hit up a PT for any ideas?</p>
<p> </p>
<p>Picked up a good tid-bit from my trainer the other week. Got a tight lower back? reverse bearcrawls and swiss ball jack knifes. Amazing!! Works like magic.</p> -
<p>I'm basically still following the layne norton PHAT programme which isnt really a programme - more a tempate or approach so two power days and 3 hypertrophy days over the week.</p>
<p> </p>
<p>I'm rotating the power movements every 4 weeks or so and then the hypertrophy I just mix up each week but make sure I'm hitting muscles from various angles etc.</p>
<p> </p>
<p>Always good to get new ideas though and dont think I've ever done a swiss ball jack knife in my like (off to youtube...)</p>
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<p>And yep I chat to the one of the PTs most days at my gym. I get most of my ideas however from my preferred PT who is actually at a different branch to the one I train at but I see or talk to him a couple of times a week outside the gym so still works well.</p> -
<p>Calves still tight as fark this morning so it made todays leg session a bit uncomfortable.</p>
<p> </p>
<p>Warmup was 10mins ride and then a roll out and light leg extensions - approx 100reps at 30kg</p>
<p>Squats - 10x60kg, 10x60kg, 6x80, 6x90, 5x100, 5x100, 5x100, 5x100, 5x100, 12x60 (first time I'd cranked out 5x5 for a while, could/should have gone heavier)</p>
<p>Leg press - 15x160kg, 12x200, 12x200, 12x200</p>
<p>Lying leg curls - 15x36kg, 12x39, 10x42, 10x42</p>
<p>Reverse hyper extensions - 12, 12, 12, 12 reps (superset with the leg curls above)</p>
<p>Seated calf press - 15x220, 15x220, 15x200 (wanted to do standing but it was taken so did these but kept light as so sore)</p>
<p>Ride - 5mins</p>