JK vs BigRed
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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
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Deads and arms this morning
Warm up was a couple sets of decline crunches and some sled sprints
Deads worked up to 170kg (doubles) and felt good. Reposed out a 10x120 to finish
Arms work was
Machine curls superset wth machine extensions
Close grip bench
Preacher curls superset with hammer curls
Tricep push downs
Overhead Db extensions
EZ bar 21s -
No training over the weekend as just too much on. Ate plenty of cake though and the beer and wine flowed....
Today was back and biceps.
KB swings - 3 sets
DB rows - 4 sets
Pullups - 4 sets
Bent over widegrip rows - 4 sets
Straight arm pulldowns - 4 sets
Close grip pull downs - 3 sets
Incline DB curls - 4 setsAbs work was 3 sets of decline crunches (+10kg) and 5 sets machine crunches
Two weeks til xmas and diet needs to be on point. Not working next week so should be able to add a bit more cardio in to the training.
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Chest and triceps this morning.
Seated hammer chest press - 4 sets
Incline BB press - 5 sets
Incline DB flies - 4 sets
Straight bar pushdowns - 4 sets
Seated machine press - 4 sets superset with dipsCardio was 20mins on the bike.
Pretty average workout really. Tried out a new pre I was given and was a bit meh. Real heavy on the niacin and not enough on the stim/focus. Means that if you take a double scoop to get the stim/focus benefits requried from it, you will also double up on the niacin and get a horrible burning type feeling. Meh!
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On wednesdays we leg
Warmup was 5mins ride and then mobility stretches
Leg extensions - 4 sets incl dropset on last
Squats - 5 sets
Hack squats - 5 sets incl double dropset on last
Lying leg extensions - 4 sets incl dropset on last
Seated calf raises - 6 sets incl dropset on last
Abs work was 6 sets of hanging leg raises. -
Shoulders this morning
Cable side raises - 3 sets
Seated DB press - 5 sets
BB upright rows - 4 sets
DB side raise triple dropsets - 3 sets
Cable front raises - 3 sets incl superset on last
DB shrugs superset with facepulls - 4 sets
Machine press - 3 sets high repsCardio was 12mins HIIT on the cross trainer
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Just arms this morning, no deads as low on time. Will smash some next week.
Tricep pushdows superset with bench dips - 3 sets
Close grip bench press - 5 sets
Cable curls - 3 sets
CG weighted chins - 5 sets
Skullcrushers superset with tricep pushups - 4 sets
EZ bar curls superset with DB hammer curls - 3 sets
EZ bar 21sts superset with dips - 3 setsOutdoor session planned for tomorrow morning. Should be a good one.
