JK vs BigRed
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Back and shoulders today.
Back work was good but again kept pretty minimal ahead of golf.
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x66
Machine rows - 15x70, 12x90, 10x100, 10x100
Hyperextensions - 12, 12, 12 reps
Straight arm pull downs - 20x48kg, 15x54, 12x60, 8x66Cable side raises - 20x5kg/side, 15x8, 15x8
BB upright rows - 20x15kg, 12x27, 12x27, 12x27
DB side raise dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3
Seated DB press (arnies) - 12x17.5kg/side, 12x17.5, 12x17.5, 12x17.5
Cable front raises - 12x14kg, 12x14, 15x14
Cable shrugs - 20front/20back @ 84kg, @ 90kg, @96kgFinished with with 12mins on the cross trainer.
Update re changing gyms. Picked up resignation form at current gym this morning but a spanner got thrown in the works yesterday as my mate rang me and said there was no way I was paying and he would give me a free membership. Where is the issue you say....well he's given my wife one too! Guess we will hardly ever been training at the same time but would feel kinda awkward to me and limit my gym hottie oogling time.
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@JK said in JK vs 2016 - chasing BigRed:
Back and shoulders today.
Back work was good but again kept pretty minimal ahead of golf.
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x66
Machine rows - 15x70, 12x90, 10x100, 10x100
Hyperextensions - 12, 12, 12 reps
Straight arm pull downs - 20x48kg, 15x54, 12x60, 8x66Cable side raises - 20x5kg/side, 15x8, 15x8
BB upright rows - 20x15kg, 12x27, 12x27, 12x27
DB side raise dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3
Seated DB press (arnies) - 12x17.5kg/side, 12x17.5, 12x17.5, 12x17.5
Cable front raises - 12x14kg, 12x14, 15x14
Cable shrugs - 20front/20back @ 84kg, @ 90kg, @96kgFinished with with 12mins on the cross trainer.
Update re changing gyms. Picked up resignation form at current gym this morning but a spanner got thrown in the works yesterday as my mate rang me and said there was no way I was paying and he would give me a free membership. Where is the issue you say....well he's given my wife one too! Guess we will hardly ever been training at the same time but would feel kinda awkward to me and limit my gym hottie oogling time.
You could always communal shower it afterwards
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On the one hand you should just be stoked that she's going to the gym. Bet a lot of guys (and girls) would give a lot to see their partners do a bit of exercise.
But I understand that the gym is your turf and it would be a bit weird having her there at a place that is usually all yours. One thing I always loved about training when my kids were really small was that it was 45-60 min of exclusively my time. It's not really the same if the wife is waving to you from the step machine.
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@Rancid-Schnitzel yeah I like that it's my time and a chance to zone out and forget about everything else and just train hard.
Plus wife already got abs. Would put me to shame!
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Hold on, your mate isn't giving your missus a free membership to get other guys going to his new gym is he!!?
She does have abs!!
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10 more squats and you would have hit the hundy bro! Nice work on hitting that mint depth - spending time in the hole (ahem) and at depth (ahem again) definitely gives you confidence when the weight starts to get up.
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Oh yeah, the new gym is http://www.burnfitness.co.nz/
Ignore the cheesy guy on the vids. Previous owner. New owner is my man Bobsta http://www.bobbykazemi.co.nz/
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ha ha yeah that dude is super cheesy!!
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Chest and arms today. Power by a new pre workout my mate gave me to try called Doom by Victory Labs. Very good - clean crisp energy and laser focus!
Workout...
Hammersmith incline press - 20x20kg/side, 15x35, 12x45, 10x50, 10x50, 10x50 dropset --> 15x35
Machine flies - 20x48kg, 20x54, 15x60, 15x66
Seated DB curls (iso) - 4 sets of 8 @ 15kg
Preacher curls (iso) - 2 sets of 8 @ 27kg, 2 sets of 6 @ 29.5
Cable reverse curls - 3 sets of 15 @ 26kg
Tricep cable pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso) - 12 @ 27kg, 3 sets of 10 @ 32kg
Cable hammer curls - 12x38kg, 12x38, 20x26 each superset with 12-15 closegrip pressups -
Sorted new gym hookup today.
It's ok but not as good as old one, based on initial impressions anyway. Got some good equipment there we didn't have at justworkout but lighting and showers a bit average. It's free tho so saving plenty $
Plus bobby has big plans for it with lots of change not far away.
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Smashed chest and tris at the new gym today. Thought bro split week would be a good option as could do more exercises per body part and explore the gym equipment a bit more.
DB chest press - 20x25kg/side, 15x27.5, 12x30, 10x35, 10x35, 10x35
DB incline flies - 20x15kg/side, 15x17.5, 12x20, 12x20
Incline BB press - 15x40kg, 12x60, 10x70, 10x79
DB pullovers - 15x17.5kg, 12x20, 12x20
Machine chest press - 20x50kg, 15x60, 10x70 dropset --> 10x60 --> 10x50 --> 20x30
Tricep rope pushdowns - 20x40kg, 15xx50, 12x60, 10x65
Seated OH DB extensions -15x20kg, 12x22.5, 10x25, 10x25
Dips - 15, 15, 15 unweightedFinished off with some abs work which was 3-4 sets each of hanging leg raises, weighted cable crunches and ab crunch machine (so good to have one of these)
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Back and biceps today
Lat pulldowns - 20x41kg, 15x59, 15x64, 12x68
1 arm DB rows - 15x32.5kg/side, 12x35, 10x37.5, 10x37.5
Pullups - 12, 12, 12, 10, 10 reps
Seated cable row - 15x59kg, 15x64, 12x68, 10x73
Straight arm pulldowns - 20x41kg, 15x55, 10x59 dropset --> 10x46 --> 10x36
Seated bicep curls 12x15kg, 12x15, 12x17.5, 12x17.5
Machine curls - 12x30kg, 12x30, 12x30 (good to have this machine but felt bit weird until got it set up right, i think)
EZ bar 21s @ 15kg (ok did 30s not 21s here), 25, 25Finished with 10mins on the treadmill doing fast walk up steepest incline setting.
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Legggggssssss!
Pretty good session this morning. Got to use the good old hack squat which has always been a favourite of mine but we didnt have at my old gym
Warmup - usual 5mins ride and mobility. Didnt foam roll for some reason.
Leg extensions - 20x36kg, 15x41, 12x50 (wieght increments are weird on these machines - like 4, 5 or 6kg)
Squats - 10x60kg, 12x60, 10x90, 12x90, 8x110, 10x110, 10x110, 25x60
Lying leg curls - 20x36, 15x41, 12x46, 12x46
Hack squats - 20x40kg, 15x60, 15x60, 20x60
Lunges - 1 lap each at 12.5kg/side, 15, 15
Seated calf raises - 20x20, 15x40, 15x40, 15x40 (weights look light but this one your body weight also contributing to weight raised)Finished with some abs work being 3 sets of machine crunches (went heeeaaavvvvy today) superset with weighted side bends.
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Quick shoulder session and some cardio this morning.
Cable side raises - 15x9kg/side X 3
DB seated overhead press - 15x15kg/side, 15x17.5, 12x20, 12x22.5, 10x25, 10x25, 10x25
BB upright rows (widegrip) - 20x15kg, 20x20, 15x25, 15x25, 15x25
DB raises (seated) - 3 dropsets of 10x10kg --> 10x7.5 --> 10x5
DB front raises - 3 sets of 10x7.5kg/side, 15x5/side
DB shrugs - 4 sets of 12 @ 32.5kg/side
Machine seated press - dropset of 15x51kg -> 10x46 --> 10x41 --> 15x31Cardio - 12mins on treadmill again fast walk, heavy incline
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How long did that take JK? Guess you there is less waiting for gear at the new gym?
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I mean equipment/machines ha ha
