JK vs BigRed
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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
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@JK said in JK vs 2016 - chasing BigRed:
@Rancid-Schnitzel haha not the first time I've heard that. Got a mate who calls me traps mcgee lol
Classic.
Obviously you list your workouts so I could check myself, but being a lazy bastard I was wondering if you are big into the shrugs and if so the weights/reps you use. -
Not hugely. Would prob do shrugs every other week and yeah i do go heavy (say 35kg-40kg DB's each side) and try hit 15 to 20 reps. Also will try hold them for like 2-3 secs which is a good variation. Can go heavier though if use the hammer strength bench machine which means you can load it up with 70-80kg each side and really go for it.
I used to do A LOT of deadlifts too. I reckon they are probably the main contributor.
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yeah deads do great things for traps!!
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Shoulders today and full details for @Rancid-Schnitzel
Warmup was a couple of sets of cable lat raises (20reps of 9kg/side) and 2 sets of external rotations
DB seated press - sets of 20x15kg/side, 15x17.5, 15x20, 12x22.5, 10x25, 10x25
Upright cable rows - 10x64kg, 10x64, 15x55, 15x55
Seated DB sides raises 12x7.5kg/side, 12x7.5, 12x7.5, 12x7.5
DB front raises (single ie narror grip 12.5kg x 12, 12) then EZ bar wide grip front raises 12x10kg, 12x10kg - superset with DB side raises
DB shrugs - 4 sets of 12 x 37.5kg/side each superset facepulls - 12x38kg
Machine overhead press - 30x40kg, 25x50kg, 20x50 dropset --> 20x40Finished off with 12mins incline treadmill @ 6km/hr pace
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@JK said in JK vs 2016 - chasing BigRed:
Shoulders today and full details for @Rancid-Schnitzel
Warmup was a couple of sets of cable lat raises (20reps of 9kg/side) and 2 sets of external rotations
DB seated press - sets of 20x15kg/side, 15x17.5, 15x20, 12x22.5, 10x25, 10x25
Upright cable rows - 10x64kg, 10x64, 15x55, 15x55
Seated DB sides raises 12x7.5kg/side, 12x7.5, 12x7.5, 12x7.5
DB front raises (single ie narror grip 12.5kg x 12, 12) then EZ bar wide grip front raises 12x10kg, 12x10kg - superset with DB side raises
DB shrugs - 4 sets of 12 x 37.5kg/side each superset facepulls - 12x38kg
Machine overhead press - 30x40kg, 25x50kg, 20x50 dropset --> 20x40Finished off with 12mins incline treadmill @ 6km/hr pace
How much time between sets mate?
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I don't really have a set time but usually about a minute I reckon. Maybe up to 90seconds when going heavier.
Would usually have enough time to write down the weight and reps of last set and have a swig of drink. Sometimes check the phone etc but hardly sit around.
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The Vital Whole Human
Making a significant difference in the human experience through intelligent science — that’s what drives us. It’s also what guides us in every formula we create. The outcome isn’t the finish, only a direction: The Vital Whole Human — forever in pursuit of better, never finished.
There is some challenge, I am at the moment trying to fix all the imbalances in my body, but bookmarked that one to try once I have gone through my current regime.
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@Sapetyvi Cheers I will check it out. I do like the T-nation stuff. They have some really good contributors.
Did deads and arms today.
Deadlifts - 10x70kg, 8x110, 5x140, 2x160, 2x160, 2x160
Preacher curls - 12x narrow superset 12x wide grip @ 20kg x 3 sets
Incline DB curls - 12x17.5kg x 4 sets
Tricep rope pushdowns - 15x50kg, 15x55, 15x59 each superset with 12 bench dips
Skullcrushers - 12x30kg, 12x30, 10x35, 10x35, 10x35
EZ bar 21s @ 25kg, 25, 25, 25, 25 each superset with close grip push-ups -
No train Sat or Sun but plenty of outdoors, even some beach time to work on that tan.
Monday had golf but popped in for chest and triceps session first as well as abs.
This morning back and biceps. Pretty good session.
New gym starting to take some real shape now but possibly a bit packed equipment wise. Bobby has brought in a lot of his stuff (which I didnt know was his) that he had at my old gym so good to see all that here now.
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@Rancid-Schnitzel said in JK vs 2016 - chasing BigRed:
@JK said in JK vs 2016 - chasing BigRed:
Current state 79.8kg this morning
Neck like a Lion!
I find when doing poses to accentuate the old trapper dappers the face tends to look a bit double chinned. It's a real delicate balance to get it right and look ones best.
Mine are fairly decent from the deadlifts too but I think getting them looking good is a combination of lots of exercises to be honest.
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@MN5 lol I wasnt posing to accentuate anything mate
I have fat neck genetics and pretty much have to look up in photos or have the photo taken from above me to get rid of it haha. Just seem to hold fat there. My aunty got it real bad...looks like a fkn turkey as she lost a lot of weight
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@JK said in JK vs 2016 - chasing BigRed:
@MN5 lol I wasnt posing to accentuate anything mate
I have fat neck genetics and pretty much have to look up in photos or have the photo taken from above me to get rid of it haha. Just seem to hold fat there. My aunty got it real bad...looks like a fkn turkey as she lost a lot of weight
'Wasn't posing.....'
Sure bro, sure
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Legs this morning
5mins on the bike to warmup
Leg extensions 20x43,kg 15x50, 12x57, 12x63, 10x70, 10x70 dropset --> 20x43
Front squats - 10x50kg, 12x50, 6x70, 6x70, 6x70, 6x70, 10x50
Lying leg curls - 20x43, 15x50, 10x57, 10x57 dropset --> 12x43
Hack squats - 20x40kg, 20x80, 12x120, 12x120, 12x120 dropset --> 12x80 --> 20x40
Seated calf raises - 20x30kg, 20x50, 15x60, 15x60, 15x60 dropset --> 10x50 --> 10x30 -
Shoulders this morning but quick session as super busy at work
Cable side raises - 3 sets
Seated arnie press - 6 sets
DB front raises superset with DB rear raises - 3 sets
Shrugs - 4 sets
Machine press - 4 sets incl drop setCardio - 10mins treadmill max incline and 6.4km/hr power walk.
