JK vs BigRed
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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
Discover a more intelligent approach for getting bigger, stronger, and leaner.
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.
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Had to go in to work early this morning as heaps on and had a late night so thought best to train this arvo when even if tired, I would be at least fuelled on some food plus a shit load of pre workout.
Being Friday it was deadlifts and arms. What a combo!
Deads - 10x70kg,10x70, 6x120, 6x120, 3x150, 3x150, 1x170, 1x180, 1x190 (struggle but got it), 10x120
Close grip chins - 10, 10 unweighted, + 10kg x 8, +20kg x 6, 6, then another 8 unweighted.
Tricep pushdowns - 20x41kg, 15x50, 12x59, 10x59
Skullcrushers - 15x30kg, 12x35, 12x35, 12x35 with the last 3 sets superset with 12 closegrip pushups
EZ bar curls - 4 sets of 12x35kg
Machine tricep extensions superset with Machine DB calls - did 5 supersets of 15-20reps of each.Did some abs work too - think 5 or 6 sets of machine crunches.
Good session.
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Pretty light weekend exercise wise. Free outdoor sessions have started again so will try get a long to a few of those over the next couple of months.
This moninng was back and biceps and again a fairly rushed session as massive work day and need to smash the living shit out of it.
BB rows - 40kg, 40, 50, 50, 60, 60 alternating sets overhead and underhand grips.
Lat pulldowns - 50kg, 59, 68, 73, 77, 81
Seated row - 50kg, 59, 68, 73, 77, 81
Straight am pulldowns - 50kg, 59, 63, 63 dropset --> 54 --> 44
Incline DB curls - 15kg/side, 15, 17.5, 17.5, 20
EZ bar 21s @ 25kg, 25Abs work was 5 sets of hanging leg raises superset with weighted machine crunches (50kg to fail)
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ha ha you were miring yourself? fair enough, got some mint traps aye bro ha ha
You are forgiven for doing chest on Tuesday... but don't let it happen again bro. Monday is chest day!!
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Legs this morning
5mins ride to warm up then mobility work
Squats - 6 or 7 sets working up to 10x100kg (not done for a while , felt ok)
Leg press - 6 sets
Lying leg curls - 4 sets including dropset on last
Hack squats - 6 sets of high reps (15-25 reps) with last set being a triple dropset.
Seated calf raises - 4 sets incl dropset on seltAbs work was decline weighted crunches and kettlebell side bends. 5 sets of each
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Shoulders today.
Machine overhead press - 30x30kg, 20x50kg then dropset 20x50 --> 20x30
Giant set - X 8 times through (45sec rest)
DB seated press - 12x20kg/side
Seated DB side raises - 10x7.5kg/side
Stading DB front raises - 10x7.5kg/side
Upright BB rows 10x30kg (first 4 sets) / DB shrugs 12x35kg/side (2nd 4 sets)Machine OH press again to finish 20x50kg, 20x50 --> 20x30 --> 20x20
And cardio was 12mins on treadmill @ max incline and 6.5km/hr fast hill walk.
