JK vs BigRed
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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
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Had to shoot to wellington for overnight for work so quick session in hotel gym this morning whichw as actually well equipped but too dam hot.
Did
Closegrip bench
BB curls
Skullcrushers
DB hammer curls
Tricep rope pushdowns
Cable curlsAbout 4 sets of each. Supersets everywhere, occasional dropset.
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Next time bro! I've had mental week as we are off on holiday soon. Plus I ain't drinking but I'm always happy to nurse and OJ and talk broscience!!
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Chest and triceps to start off the work.
Wasted a lot of time on phone unfortunately so didnt get as much done as wanted
BB bench - 15x60kg, 12x70, 8x80, 5x90, 5x90, 5x90, 5x90
Incline BB bench - 12x50, 10x60, 10x70, 10x70, 10x70
Cable flies - 20x23, 15x30, 12x37
Dips - 15 unweighted, + 20kg x 10, 12, 12 reps
Cable overheard extensions - 20x37, 15x41, 12x46
Tricep bar pushdowns - 15x41, 15x51, 12x61, 10x68 dropset --> 10x51 --> 10x41Finished with some abs work being 4 sets of weighed crunches, 4 sets of machine crunches including 50 rep dropset to finish
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Popped in to the old gym today for back and biceps. A lot of questions re where ya been etc. To be honest I dont miss it much at all.
Workout
BB high pulls - 20xbar, 10x50kg, 10x50, 10x50, 10x50 (been ages since I've done these due to back but felt good, didnt go heavy)
Pullups - 10, 10, 10, 10, 10 reps
T-bar row - 12x55, 10x65, 10x65, 8x65 dropset --> 8x55 --> 8x45 --> 8x35
1 arm pulldowns - 12x30kg/side, 10x36, 10x42, 10x42
Hyperextensions - 15 (unweighted), +15kg x 10, 10 rep
Straight arm pull downs - 20x42kg, 12x48, 10x54,, 10x54 dropset --> 10x48 --> 10x42
Preacher curls - 15x22kg, 12x27, 10x29.5, 10x29.5
DB Hammer curls - 12x12.5kg/side, 12x12.5, 12x12.5 dropset 15x7.5Cardio - 18mins on cross trainer. Good pace/resistance for 5kmn
