JK vs BigRed
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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??
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Ok so I paced out the lunge track and can confirm that there are 30metres of pain there each way!
Today was shoulders...
Seated DB side raises - 5kg, 5, 7.5, 7.5, 10, 10 last 3 sets superset with EZ bar front raises - 10kg, 10, 10
Cable upright rows - 50kg, 50, 57, 57 dropset -> 41, 57 --> 41
Seated DB press - 17.5, 20, 22.5, 22.5, 22.5, 22.5 last 3 sets superset with EZ bar front raises - 15kg, 20, 10
Shrugs - 30kg, 35, 35, 35, 35
Facepulls - 27kg 27, 27, 27 dropset --> 19
Machine overhead press - set at 50 (guessing pounds) x 50, 30, 20 repsFinished with 12mins treadmill steepest incline @ 6km/hr fast uphill walk.
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Brutal - but that is awesome! it's great when there is some decent space for lunges or the sled. It runs through the middle of the gym floor though? Hope you have someone with a stop/go sign!!
Whats the focus through to Xmas bro? More of the same or are you changing anything up training-wise?
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Just shred really mate and make sure looking good for summer given I spend so much time at the beach now with kids (2mins walk from home). More focus on diet. Training pretty much the same but a bit more intensity. Try not to add much more cardio unless I really have to. Should add a recent pic as shred starting point.
Did arms today
Rope pushdowns
Closegrip bench
Machine curls
Incline DB curls
Skullcrushers superset with preacher curls
DB hammer curls superset with close grip pushupsDid some abs too being weighted cable crunches and weighted side bends.
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