JK vs BigRed
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Week 5 Day 3
Deadlifts - 6 sets of 8 @ 105kg (total 5,040kg)
Hack squats - 3 sets of 10 @ 90kg
Lunges - 3 sets of 10 @ 17.5kg per side
Straight leg deadlifts - 3 sets of 10 @ 60kg
Machine crunches superset with banded wall squats - 3 sets of 10 / 30sec hold
Good mornings - 4 sets of 10 @ 40kgSo was supposed to do squats using the safety squat bar but we dont have one so could have done front squats but decided on hack squats for a bit of a change. Hands feel in a similar position so don't get the same pressure on the shoulders like normal squats.
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Week 5 Day 4 - great session. Mainly due to it being a friday so a bit of extra arms work plus couple of real hotties in there this morning including Kerry Lee off shortland street
My workout
Close grip bench - 5 sets of 10 @ 50kg (feels light but gotta trust the program --> expect the results)
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 10 @ 42.5kg
Tricep pushdowns - 3 sets of 20/15/12 @ 50, 59, 68kg each superset with preacher curls - 25, 30, 35kg same rep range
Tricep overhead DB extensions - 3 sets of 12 @ 27.5kg
Rope cable curls - 3 sets of 12 @ 32kg
KB overhead press - 3 sets of 10 @ 12kg
Wall angels (well still floor angels) - 4 sets -
Week 6 Day 1
Squats - 6 sets of 8 at 90kg (total lifted 4,320kg vs 4,080kg last week)
Deficit deads - 3 sets of 5 at 105kg
Leg press - 4 sets of 10 at 110kg
Lying hamstring raises - 3 sets of 10 at 57kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15Really like this day but feels rushed. Squats take a bit of time once had a decent warmup, couple lighter sets then 6 working sets with at lest 90 seconds break. Rest of the sessions flies by and I'm never late to work. Will prob need longer rests once move in to the heavier weights.
Weight up over 1kg last week. Prob a bit fast but heaps of crap in there, every day had something like cake, brownie, cupcake, sometimes multiple amounts. Guess may as well make the most of the extra calories I'm allowed!
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Week 6 Day 2
BB bench - 6 sets of 8 at 65kg (total lifted 3,120kg vs 3,000kg last week - still seems light....gotta trust the process)
Seated row - 3 sets of 12 at 73kg
Tricep pushdown (straight bar) - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - didnt do for some reason. Maybe forgot. Will do tonight at home. -
Week 6 Day 3
Deadlifts - 6 sets of 8 @ 115kg (total 5,520 vs 5,040kg last week)
Hack squats - 3 sets of 10 @ 100kg
Lunges - 3 sets of 10 @ 17.5kg per side
Straight leg deadlifts - 3 sets of 10 @ 70kg
Roman chair abs things with banded wall squats - 3 sets of 10 / 30sec hold
Good mornings - 4 sets of 10 @ 40kgSo deadlifts....was supposed to do 110kg for deads but didnt see the previous person before me had a 20kg plate on one side and a 25kg on the other. Felt a bit off in warmup with what I thought was 70kg (was 65kg) but thought my alignment was just out and I re-adjusted. All fine. Then loaded up and smashed out my working sets which still felt a bit funny but again adjustment alignment and grip width and ok. Then realised when unloading lol Ah well!
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Always blow on the pie, always check the weights!
It can be easy to do aye - sometimes you are going fark this feels heavier than expected, only to find out it is heavier than expected!
My old training bro was a shocker with mismatched weights. Did a set one time of 160 or 170 on the bench with 10kg extra on one side. He just powered through and laughed about it at the end. I'd have taken the safety first approach lol
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Week 6 Day 4 - Fridays are awesome. Even when wet!
Close grip bench - 5 sets of 8 @ 60kg
Lat pulldowns - 3 sets of 12 @ 73kg
BB overhead press - 2 sets of 10 @ 45kg 2 sets of 10 @ 42.5
Skullcrushers - 3 sets of 12 @ 30kg
EZ bar curls - 3 sets of 12 @ 30kg
KB overhead press - 3 sets of 10 @ 12kg
Wall angels - 4 setsFinisher (not part of programme) but added for bonus friday pump was 3 sets of Machine curls (15reps) with first 2 sets superset with machine tricep extensions (15 reps) and last set was superset with 25 dips.
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No outdoor session saturday as too wet. Nothing sunday either other than 3 hours of cricket with the local gang of kids from our street. Got sunburnt...doh!
Week 7 Day 1 0 again a bit rushed. The squats just take time as multiple sets and a breather needed between each. Plus need more working sets now as the weights get heavier.
Squats - 7 sets of 6 at 97.5kg (total lifted 4,095kg vs prior weeks 4,320kg, 4,080kg)
Deficit deads - 3 sets of 5 at 115kg
Leg press - 4 sets of 12 at 110kg
Lying hamstring raises - 3 sets of 10 at 59kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15 -
Lots of squats! That is a big leg day session cuz
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Week 7 Day 2
BB bench - 6 sets of 8 at 70kg (total lifted 3,360kg vs 3,120kg, 3,000kg prior weeks)
Seated row - 3 sets of 12 at 73kg
Tricep pushdown (straight bar) - 3 sets of 12 at 68kg
1 arm DB preacher curls - 3 sets of 12 at 15kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10Oh yeah, forgot to mention that did weigh in on sunday and up another kg (well almost) but bodyfat down! Thinking previous week was an abnormality as was higher than expected.
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Didnt complete yesterdays mobility session as received a SOS from sick wife mid session so only got 25mins in on the bike. Did a rollout though at home last night to make sure all good ahead of today.
Deadlifts - 6 sets of 6 @ 122.5kg (total 4,410k vs 5,520 and 5,040kg prior weeks)
Hack squats - 4 sets of 8 @ 110kg
Lunges - 3 sets of 10 @ 20kg per side
Straight leg deadlifts - 3 sets of 15 @ 70kg
Roman chair abs things with banded wall squats - 3 sets of 10 / 30sec hold
Good mornings - 4 sets of 10 @ 40kgPretty good session. Doubled checked the deadlift weights just to be sure after last weeks messup.
Tried the no NoXplode Edge pre today. Pretty decent. Got sent a tub so will add it to my weekly rotate of stims.
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Week 7 Day 4 - Cracking session as always for a Friday.
Close grip bench - 6 sets of 8 @ 60kg
Lat pulldowns - 3 sets of 12 @ 73kg
BB overhead press - 2 sets of 10 @ 45kg 2 sets of 12 @ 42.5
Tricep pushdowns - 2 sets of 20 @ 53kg, then seated overhead DB extensions - 3 sets of 12 @ 27.5kg
EZ bar curls - 20 @ 20kg, 12@35, 10x40, 10x40 then 3 sets seated DB hammer curls 12 @ 10kg/side
KB overhead press - 3 sets of 10 @ 12kg
Wall angels - 4 setsPeak week for technique phase next week but in Aus Mon/Tues so may need to get in there sunday for a legs session then pick it up Weds/Thurs/Fri. Can do
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Got in for day 1 of week 8 this morning
Nice to have no rush so had a real decent warmup
Squats - 5 sets of 6 at 105kg
Deficit deads - 3 sets of 5 at 122.5kg
Leg press - 4 sets of 10 at 120kg
Lying hamstring raises - 3 sets of 10 at 59kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15Next two days off as travelling for work
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Back in the gym after two days away. Wasnt such a good session as twinged my back on first set of seated row so had to take it easy from then on. Rolled and stretched at the end for a while but hasnt really helped. Tomorrow could be cardio and mobility rather than heavy deads
Week 8 Day 2
BB bench - 6 sets of 7 at 75kg
Seated row - 3 sets of 12 at 55kg
Tricep OH DB extensions - 3 sets of 12 at 27.5kg
Incline DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Supposed to be some decent volume and weighted deads today but back not great so took it easy.
35mins on the bike then a roll out and stretching.
Light legs work being 4 sets each of leg extensions and lying hamstring curls.Back feeling better but will see how it goes.
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Back felt all good so fit yesterday's deads in to today's workout after a decent warmup which incl kettle bell swings and glute bridges
Deadlifts - 8 sets of 6 x 130kg
Close grip bench - 6 sets of 6 at 65kg (superset with the deads)
Pull-ups - 4 sets of 12 (as a change from lat pulldowns)
BB overhead press - 4 sets of 12 x 45kg
Wall angels - 3 sets
Machine curls superset with machine tricep extensions - 3 sets of 20 at 30kg
BB curls - 3 sets of 10 at 35kg
Skullcrushers - 3 sets of 10 at 35kg
Cable push downs superset with cable curls - 3 x double drops sets (about 30 reps each)
Abs - 3 sets hanging raises -
Week 9 and in to the first of the strength modules.
Warmup - 5mins ride, roll out, glute bridges and mobility work. Squats with rubber bands.
Workout
Squats - 4 sets of 8 @ 97.5kg, 1 set of 20 @ 85kg (required to go to 2 reps short of failure which is hard to judge but at 20 I was farked)
Leg press - 3 sets of 10 @ 130kg
Lying leg curls - 2 sets of 10 @ 57kg, 1 set of 10 @ 63kg
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 5 sets of 15 -
Good to hear the back came right quickly bro. Niggles suck aye!!
Some mean volume in there bro, how are the eats going? You'll be burning a power of kai to fuel these workouts.
