JK vs BigRed
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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.
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Another week smashed, well depends if make the outdoor session tomorrow (hope to but will depend on if kids allow). Usual friday deads and arms
Deadlifts (with trap bar) - 10x80kg, 10x110, 10x110, 5x140, 5x140, 5x140
Preacher curls - 10x25kg widegrip super with 10x25 narrow grip X 3
Tricep rope pushdowns 20x36kg, 20x41, 20x46 each superset with 15 bench dips
High grip single cable curls - 12x23kg, 12x27, 10x32, 10x32
Seated OH DB extensions - 15x20kg, 15x22.5, 12x25, 12x25
Straight bar cable curls - 12x41kg, 10x46, 10x46 dropset 10x36
Dips - 12, 12 then 1 time through the finisher being 1 dip --> 1 CG pressup --> 2 dips --> 2 CG pressup --> up to 5 of each then back to 1
Machine bicep curls - 20x20kg superset with 25 CG pressups X 2Good session.
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Dips and close press = super pump!!
I find the trap bar interesting as the handles are a lot higher, but also it can push your grip wider too. Really good at working on the top half of the dead movement through.
That is a good way to start a Friday!
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@Paekakboyz said in JK vs 2016 - chasing BigRed:
Dips and close press = super pump!!
I find the trap bar interesting as the handles are a lot higher, but also it can push your grip wider too. Really good at working on the top half of the dead movement through.
That is a good way to start a Friday!
Paeks have you had a hoon on the dip bar at Aotea Lagoon ? Did a few when I took the boys for a play at the park. They were very encouraging of their dear old Dad.....
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I have mucked about a bit on them when the missus has been walking laps. last few times I took a beanbag and read a book in the sun though!! It's really cool how many folks use the lagoon and that exercise gear.
Hmm, we are expecting our first just after Xmas. I think I may be too old to impress with feats of strength by the time s/he is old enough to pretend to care!! I should start recording stuff ha ha
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@Paekakboyz said in JK vs 2016 - chasing BigRed:
old
bollocks. I am in my mid 40s and can still do near my max in pull ups and dips.
I know an old guy at 77 was still doing 210 (7 sets of 30) bench press of about 55kg on the hill every day...and smoking, and working night shift as security guard in apartment building, and eating oily lunchbox for sustenance. -
Another week underway and feeling real good. Body was a bit tender yesterday morning after the saturday session but eased up during golf.
This morning was back and biceps
KB swings - 20x16kg, 20x20kg, 20x20kg
BB high pulls - 20xbar, 15x40kg, 15x40, 10x50, 10x50
Pullups - 12, 12, ,12, 10, 10
1arm DB rows - 15x25kg/side, 15x30, 12x35, 10x37.5, 10x37.5
Close grip pulldowns - 20x50kg, 15x59, 12x64, 12x69, 10x73
Straight arm pulldowns - 20x50kg, 15x59, 10x63, 20x46
BB 21st @ 25kg x 4 sets
Abs - 5 sets of machine crunches working up to 10x71kg then big 100rep dropset -
Chest and tri today
Machine seated chest press - 30x20kg/side, 20x30, 20x35
DB bench (very minor incline) - 15x27.5kg/side, 12x32.5, 10x35, 10x35
DB flies (incline) - 12x15kg/side, 12x15, 15x12.5
Dips - +20kg x 12, +40kg x 8, 8, unweighted x 15, 15
Incline BB bench - 20x50kg, 15x60, 10x70, 10x70
Tricep pushdowns (fixed bar) - 20x59kg 15x68kg, 12x73, 10x77, 10x77 dropset --> 10x68 --> 10x59.Cardio was 12mins on the bike. Pretty leisurely pace to be honest.
Should be some more cardio later as 8yr old daughter has enrolled in Takapuna beach series so have to run along with her as first time. Only 2.5km on the beach but all helps.
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Legs today
Warmup was 5mins on the bike and mobility
Front squats (with proper grip!) - few sets with just the bar then 15x40kg, 10x50, 8x60, 8x60, 8x60
Hack squats - 20x80kg, 12x100, 12x120, 12x120, 12x130, 12x130, 25x80
Straight leg deads -20x40kg, 15x50, 20x50, 20x50
Leg extensions - did the 8 normal reps --> 4 hold reps --> 5 pumped reps approach @43kg, 50, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 10x70, 10x70Abs work was 4 sets of hanging leg raises and 3 sets of weighted side bends
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Felt like shit yesterday so skipped gym first thing and went in mid arvo chasing that Friday arms pump while had some better fuel on board. Was a short session but good.
This morning did the outdoor grit cardio session and pushed myself a bit harder than last week. Smashed it though but again on the limiter throughout. One of the girls running it said I was killing it and a machine lol yeeahhh
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Chest and triceps today
Hammerstrength seated press (5 sets), incline DB press (5 sets), Cable cross overs (4 sets), weighted dips (3 sets), tricep pushdowns (3 sets), tricep machine extensions (3sets).
Plus 10mins on the bike.
Pushed for time at the mo so shorter trainings and even shorter logs
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@JK said in JK vs 2016 - chasing BigRed:
Felt like shit yesterday so skipped gym first thing and went in mid arvo chasing that Friday arms pump while had some better fuel on board. Was a short session but good.
This morning did the outdoor grit cardio session and pushed myself a bit harder than last week. Smashed it though but again on the limiter throughout. One of the girls running it said I was killing it and a machine lol yeeahhh
I'm sure she says that to all the boys
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Legs this morning
5mins ride then light leg extensions and hamstring curls
Squats - (not done for so long) - 10x60kg, 12x60, 10x80, 8x100, 8x100, 8x120, 6x120
Straight leg deads - 15x60kg, 20x60, 20x60, 20x60
Hack squats - 20x80kg, 15x110, 12x130, 12x130, 12x130 dropset --> 15x100 --> 15x80 --> 20x40
Leg extenions (8 normal reps --> 4 hold reps --> 5 pumped reps approach) @43kg, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 15x60, 15x60 dropset --> 15x40
Hanging leg raises - 3 sets of 12 -
Shoulders and arms this morning. Had to combined as out of town tomorrow and staying in shit hotel with shit gym so likely to be cardio only.
Seated DB press - 5 sets superset with DB side raises
Upight cable rows - 4 sets superset with plate front raises
Machine press - 2 sets of 30 reppers
EZ bar curls - 4 sets (last 2 drop sets) superset with OH cable extensions
Machine curls - 3 sets superset with machine tricep extensions -
No train friday as just too busy while away for work (ie slept in as dusty as fuk)
Saturday - did the grit cardio outdoors session. Killer as usual.
This morning back in to another week with Back and Bis plus abs. Good session and hoping for a better week of training and eat. 5 weeks til xmas.
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Bro you are like my spirit animal for workout consistency!! If I'm feeling meh, I just think "What would JK do!!?" then I think, stair sprints or some crazy grit cardio. So I go 'fuck that!!' and lift some weights instead. Pure motivation ha ha
This is a tough time of year to keep things trucking. Weather improves, test cricket, beers, work gets mental, test cricket... you know how it goes!
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Yeah its tough all right mate.
So much work on at the mo plus kids have end of year fkn everything at the moment that i need to attend. Plus random other functions and weddings.
Had a mates stag do that other day which started with a great craft beer tour. I then had to scoot away for a couple of hours to watch daughters ballet concert. Pretty hard transition I tell ya. Actually, I thought I nailed it. Wife didnt seem as impressed.
