JK vs BigRed
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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
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Mid week LEGSSS
Warmup - usual 5mins ride and mobility incl foam roll.
Leg extensions - 20x36kg, 15x41, 12x50
Squats - 10x60kg, 12x60, 10x90, 12x90, 8x110, 8x120, 8x120, 10x110, 20x60
Straight leg deads - 4 sets of 12 x 60kg
Hack squats - 15x60kg, 15x60, 12x70, 12x70
Lying leg curls - 12x41, 12x41, 8x53 dropset --> 10x36 --> 10x30
Seated calf raises - 20x20, 15x40, 12x50, 12x50
Lunges - 4 laps of gym @ 15kg/side with each lap finished off with 10 bodyweight squatsFinished with some abs work being 4 sets of hanging leg raises.
Spotted that we have a couple of lifting belts in the new gym. Never used one before but a mate of mine swears by them, not so much for support, but for teaching you how to breath properly. Will try.
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Shoulders and cardio this morning
BB clean and press - 10x40kg, 10x40, 8x50, 8x50, 8x50 (havent done this for ages due to back - felt good)
Seated DB side raises - 15x7.5kg, 15x7.5, 10x10, 10x10
Cable upight rows - 20x36kg, 15x41, 15x46, 12x50
Seated DB arnie press - 15x15kg/side, 15x17.5, 15x20, 12x22.5, 12x22.5, 12x22.5
Single DB front raises - 15x10kg, 12x12.5, 12x12.5, 10x15
Facepulls - 15x31, 12x36, 10x41 dropset 15x26, 10x41 --> 15x26
DB Shrugs - 20x22.5kg, 12x30, 12x30, 12x30Cardio to finished - 15mins fast hill walk on the treadmill - 6km/hr on 20deg incline
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Friday session - Deads and arms!
First deads for ages due to back issue so wasnt a big session but a bit of a tester.
Warmup was 3 sets of decline crunches
Deadlifts - 5x70kg, 5x110, 3x140, 2x160, 1x170, 5x140
Did some rubberband warmups for arms between sets
CG chins - 12 reps , + 10kg x 10 reps, 15kg x 10, 10 reps
Tricep pushdowns - 25x38kg, 20x44, 15x50
CG bench - 15x60kg, 12x70, 10x75, 10x75, 10x75
1 arm cable curls (high) - 12x26kg/side, 12x26, 12x26
Cable curls (low w straight bar) - 15x38kg, 12x44, 10x50, 10x56
Dips 15, 12, 12, 15 (supersetted with cable curls)
Hammer cable curls (rope) 10x32kg x 5 with 3 sec holds per rep and 10sec on last
OH cable extensions - 15x32kg (superset with the hammer curls)Weighed in this morning bang on 80.0kg. Diets been really good of late. Moved pretty much all carbs to around workout and post workout. Then low carb high fat and protein all through the day. Bit more carbs at dinner. Diet cleaning in general but still plenty of beers (low carb) in there. Already noticing the effects
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@JK said in JK vs 2016 - chasing BigRed:
Cheers bud. Could have probably pulled anther 10 or 15kg more today but gotta keep back in one piece
Helped a mate load a trailer full of shit yesterday avo and ended up doing an impromptu deadlift session of sorts lugging it fully loaded and hooking it onto the back of the truck. Great fun and pretty sure the form was ok too.
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Alright shred well and truely underway now as 1 October and time to get those abs ready for summer without losing too much weight. Approach will be similar to previous years - ie dropping the carbs back and consuming them around workouts. Carb cycing too (as usual) so heavier carb in take days on days of heavy training, lower on days of non training. Refeed / cheat meals where earned but usually friday or saturdays.
Not too much change to training from what I've been doing lately. Gonna try keep it heavy and good intensity.
Today was back and biceps
Lat pulldowns - 20x41kg, 15x51, 15x56, 12x61, 12x68, 10x73
DB rows - 12x30kg/side, 10x32.5, 10x35, 10x37.5, 8x40
Close grip chins - 12 (unweighted), +20kg x 6, 5, 5, 10 (unweighted)
Seated row (widegrip bar) - 15x46kg, 15x51, 15x56, 12x61, 12x68
Straight arm pulldowns - 15x46kg, 15x51, 15x56, 12x61, 10x68
Incline DB curls - 12x15kg/side, 10x17.5, 6x20, 6x20 with each of the 6x20 superset with 10x15kg EZ bar curls (full range) then another 10x15kg partials.
Machine curls - 12x30kg, 15x23, 15x23, 15x23 (massive focus on the squeeze at the top).Abs (Mon / Weds will have abs work)
3 sets of hanging leg raises (12 reps per set)
Machine crunches - 15x51kg, 12x57, 10x61, 10x66 then dropset from 71kg down for approx 50reps -
Chest and triceps today.
DB flies - 10kg x 20, 12.5x15, 15x12, 17.5x10
BB bench - 50kgx15, 70x10, 80x8, 90x5, 90x5, 90x5
Machine press (1 arm at a time) - 30kg/side x12, 35x12, 35x12, 35x12
Pec dec - 30kgx15, 30x15, 30x15
Dips - 12 (unweighted), +15kg x 12, +24kg x 10, + 30kg x 10, 10 reps
Tricep cable pushdown - 15x55kg, 15x61, 12x66, 12x71
Tricep extension (machine) - 12x30kg, 15x23, 15x23, 15x23Finished off with 10mins incline treadmill
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Legs today and not the best session. Back started playing up again during squats...FFS
Warmup - 8mins ride on bike and mobility stretches
Leg extensions - 20x36kg, 15x41, 12x50, 10x56
Leg press - 20x40, 15x80, 12x110, 12x110, 12x110 (quite a different machine to the old gym and cant go anywhere near as heavy)
Squats - 10x60kg, 10x90, 10x90, 8x90 (no good)
Lying leg curls - 20x36, 15x43, 10x50, 10x50 dropset --> 10x36
Hack squats - 25x40kg, 15x80, 15x80, 15x80
Seated calf raises - 20x30, 15x50, 15x50, 15x50Finished with some lame abs effort - decline crunches x 2 sets and 3 sets of weighted side bends with the kettlebell.
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Shoulders and a wee bit of cardio today
Cable side raises - 20x5kg/side, 20x5, 15x8
BB upright rows - 20x22kg, 15x27, 12x32, 12x32 dropset --> 12x22
DB side raise dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3
Seated DB press 1) ladder 10reps each of 10kg, 12.5, 15, 17.5, 20, 17.5, 15, 12.5, 10
Seated DB press 2) 10 sets of 10 reps @ 17.5kg per side with every 2nd set superset with DB front raises - 10x7.5kg.
Superset of:
Facepulls - 15x32kg, 12x38, 12x38, 10x44
Machine rear delt flies - 15x30kg, 15x36, 12x42, 12x42
Cable shrugs - 20x90kg, 20x96, 20x96, 20x96Finished with 12mins on the bike at moderate pace and resistance
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Kicked off the week for back and biceps
Did lots (prob 5 to 8 ) of sets of each of below
BB rows
Lat pulldowns
Bent over cable rows
Straight bar pulldowns
Closegrip chins (only 2 sets waiting for next machine to come available)
Closegrip pulldowns
EZ bar curlsAbs work was just machine crunches but again lots and heavy.
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Chest and triceps today.
10 sets of BB bench (15x50, 12x70, then 8-10x80kg)
first 5 sets superset with incline DB flies (10, 12.5, 15, 15, 15kg)
2nd 5 sets superset with DB pullovers (all @ 17.5kg)(3 sets of DB incline bench (15x25kg/side) superset with dips (12, 15, 15 reps)
tricep rope pushdowns - worked up 50x20, 15x55, 15x59, 12x63, 10x68, 8x73 then a dropset of 8x73 --> 63 --> 50 --> 43 -> 36 --> 30 --> 30 --> 30
Finished with 12mins on the bike
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Legs today
10mins ride on the bike to warm up
Leg extensions - 15x43kg, 15x43, 12x50, 15x50, 12x57, 15x57, 10x63, 10x63
Hack squats - 25x40kg, 15x80, 12x100, 12x100, 12x100, 12x100, 15x80
Lying leg curls -15x43kg, 15x43, 12x50, 12x50, 10x57, 10x57
Lunges - got a wicked new lunge / sled track...so fkn long tho! Did 3 x there and back with 12.5kg DB each side.
KB squats - 20kg x 20, 20, 20 reps then another quick 20 reps without the weight
Seated calf raises - 12x60kg, 12x60, 12x60, 12x60Abs work was 5 sets of hanging leg raises.
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ha ha marathon lunge/sled track! That must be closer to 20m than 15m??
