JK vs BigRed
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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.
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ha ha that sounds like a Will Ferral movie - nobody will notice if I just slide in the back... oh fuck, I'm actually backstage... ooooh what is behind this curtain! dang, where are my pants!
Hope you ate a few mints on your way there! Boozy breathe will sink ya!
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Chest and tri today.
BB bench - 10x60, 10x70, 8x80, 3x90, 5x90, 5x90
DB incline press - 15x30, 12x32.5, 12x32.5
DB flies - 3 sets of 15 @ 15kg
Machine seated chest press - 15x50kg, 15x50 dropset --> 15x36 paused 12x36
Skull crushers - 3 sets of 12 @ 30kg each superset with 12 tricep pushups.Cardio - 12mins on bike.
Taka beach series again tonight. May have to actually run it this time as taking son as well. Daughter was fine by herself last time but he could be more of an issue. Hopefully some of his mates are there.
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Legs today. Wasnt really feeling it, apart from in the knee which is feeling sore so took it easy.
Warmup was 5mins ride
Hack squats - superset with leg extensions (5 sets of each)
Lying leg curls - 3 sets then 2 dropsets
Lunges - 3 sets of up the gym and back
Seated calf raises - 5 setsAbs work was hanging leg raises and machine crunches
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Deads and arms this morning
Dealifts - 10x50kg, 8x100, 6x130, 2x160, 3x160, 3x160, 10x100
EZ bar curls superset with tricep pushdowns - 2 sets of 20
Close grip bench - 5 sets of 10
Preacher curls - 4 sets of 12
OH DB extensions - 4 sets of 10-15
DB hammer curls - 4 sets 10-15
Dips - 20, 15, 15 reps
Cable curls - 2 sets 12 then triple drop setGot a wedding this arvo so short day to end another busy week.
Will be at the gym sometime over the weekend as wife needs to do some rehab for her knee. Been told she needs to strength quads and hammies as has an imbalance but shes worried she gonna make mega gains and get bulging quads lol
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Hit the gym with the wife this arvo and surprisingly enjoyed it.
We did legs so started with a short ride then a roll out and some mobility work.
Workout was leg extensions, lying hamstring curls, squats (wife used kettle bells, I did bat), lunges, straight leg deads and a few laps with the sled to finish off.
Wife tried leg press but appear to be too short to get the one we have unlocked and also tried hack squats as she not done them before.
She has a quad imbalance so has been told to strengthen quads and glutes. She has a PT at les mills but good to get her in to my gym for once and have a session with her.
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@JK said in JK vs 2016 - chasing BigRed:
Hit the gym with the wife this arvo and surprisingly enjoyed it.
We did legs so started with a short ride then a roll out and some mobility work.
Workout was leg extensions, lying hamstring curls, squats (wife used kettle bells, I did bat), lunges, straight leg deads and a few laps with the sled to finish off.
Wife tried leg press but appear to be too short to get the one we have unlocked and also tried hack squats as she not done them before.
She has a quad imbalance so has been told to strengthen quads and glutes. She has a PT at les mills but good to get her in to my gym for once and have have a session with her.
Dude there's other websites for this kind of information.
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chest and triceps
Incline BB press - 6 sets 8-10 reps
Incline DB press (slightly flatter) - 3 sets 12-15
Dips (unweighted) - 2 sets of 15
Decline BB press - 3 sets of 10-12
Cable cross overs - 3 sets of 20
Tricep rop pushdowns - 3 sets of 10-12 superset with 12-15 close grip pushupsCardio was 15mins on the bike at a moderate pace and resistance.
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Legs this morning and my 2nd leg session in last 4 days.
Warmup was a 5min ride
Leg press - 6 sets of 8-12 reps
Lying hamstring curls - 5 sets 20, 15, 10, 8, 8 reps
Leg extensions - 5 sets - 15, 12, 12, 10, 10 reps
Seated calf raises - 5 sets of 20, 15, 12, 12, 12 reps
Hacksquats - high reps!! - 40, 30, 20, 20, 20 repsFinished with abs being 5 sets of KB side bends and 4 sets of weighted cable crunches superset with hanging leg raises.
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Shoulders and cardio this morning. Fairly high intensity session.
KB clean and press superset with lying DB rear lat raises - 4 sets
Upight cable rows superset with cable side raises - 4 sets
DB seated arnie press superset with DB front raises - 4 sets
DB shrugs - 3 setsCardio was 20mins cranking it on the cross trainer.
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And ARMS to end a pretty decent week. Well not quite end as have the outdoor session tomorrow.
Tricep pushdowns - 3 sets of 20
Close grip incline bench - 4 sets 8-12 each superset with 10-12 bench dipos
EZ bar preacher curls - 3 sets of 10reps widegrip in to 10 reps narrow grip
Incline BB curls - 4 sets of 8-10
Skullcrushers - 4 sets of 10
Close grip weighted chins (+20kg) - 4 sets of 6-8 superset with hammer rope curls (10-12reps)
Machine curls superset with machine tricep extensions - 3 sets of 15 of each
Dips to failure 10sec rest and repeat - managed - 32 --> 12 --> 10 --> 10 --> 8--> 7 --> that was enough -
Made the outdoor session as planned this morning and pushed myself as hard as I could. well and truely toasted by the end. Had to get the wife to drive home
Last part of exercise was 60 seconds of butlers. Managed 47. Doubt any of other fukka there got anywhere near me!
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No real exercise yesterday except for golf in the hot sun. Low intensity cardio I guess but offset by all the beers after
Back and bi this morning
KB swings - 3 sets
BB rows - 6 sets
Lat pulldowns - 5 sets
Seated rows - 5 sets
Straight arm pulldowns - 5 sets
EZ bar curls (heavy) 4 setsAbs work was weighted cable crunches (3 sets) then 4 sets each of decline crunches and medicine ball twists.
Two weeks left of work - gotta keep diet there or there abouts and reckon I will be coming in pretty good for xmas!
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Chest and tri this morning
Couple of KB waiters carry to start
Incline BB press - 7 sets 8-12 reps
DB incline flies - 4 sets 10-reps
Dips - 5 sets with top two seats being 8 reps each @ 40kg
Machine incline - 5 sets 10-15 reps
Tricep pushdowns - 4 sets including 2 drop setsCardio for today was 15mins on the bike at a cracking pace.
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Legs today
5mins ride to warmup then rollout and mobility work.
Kept the workout fairly simple
Hack squats - sets at 40kg, 40, 40, 80, 80, 80, 110, 110, 110 then dropset 80 --> 40
Straight leg deads - sets at 40kg, 40, 60, 60, 60
Leg extensions - sets at 43kg, 50, 57, 64, 64 then dropset 64 --> 50
Lunges - 3 sets of 20 and then 1 sets of bodyweight squats with heels on a plate for 25-30reps
Seated calf raises - sets at 30kg, 50, 50, 60, 60Abs work was 5 sets of hanging leg raises
