JK vs BigRed
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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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Another week underway and back and biceps to start things off
DB rows - 5 sets
Pullups - 5 sets
Seated row (widegrip) - 5 sets
Close grip pulldowns - 4 sets including dropset on last
Straight bar pulldowns - 4 sets including triple dropset
EZ bar curls - 5 sets
Cable curls - 4 setsAbs work was decline weighted crunches (5 sets) and Machine crunches (lots of rest pause and drop sets....many sets for many reps)
Weekend eats weren't great as had people over etc and wife made dessert. Plus some beers and wine. Not too bad but need to tidy it all up this time of year. Prob only 80/20 in terms of diet right now
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ha ha I'm like 20/80 clean to durrrty (but ooh so tasty) on my diet!!
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@JK sounds decent, hope you get good speed gains from that.
I went up at dusk today, did the shorter hill sprints, not many steps just an incline, running up fast, down medium pace, no rest, did 24 in 15 minutes which is 2 reps more than previously, hb is 190 to 205 at tops of each one.
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Legs this morning and possibly 1 scoop of pre workout too many. Kinda lost track of time due to stim fog and had to race through stuff at the end a bit which lifted the intensity a fair bit higher than it needed to be.
Warm-up - ride 8mins
Leg press - 10 sets
Straight leg deads - 4 sets
Hack squats - 6-8 sets incuding triple drop set
Lunges - 15kg/side for a there and back length and then 2 x single lap lengths.
Seated calf press - 5 sets
Hanging leg raises - 5 sets -
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@Rancid-Schnitzel haha not the first time I've heard that. Got a mate who calls me traps mcgee lol
