JK vs BigRed
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@Rancid-Schnitzel said in JK vs 2017 - building BigRed:
As I said, you just never know over there. My first May was an absolute cracker. It was glorious. The next year I expected more of the same and got rain and snow. Never experienced another May like the first one. Beautiful countries but utter shit house weather.
I'm not sure if you'll be seeing much talent when there's still snow about. You don't get much of an impression when winter gear is still on.
Based on what Ive seen so far, Im quite happy the winter gear is still on!
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Couple of good workouts at this underground gym in Helsinki. Upper body yesterday and then some cardio today which was 10mins ride then 2km row then 5mins ride and 1km row then another 5mins ride before a 500 sprint row. Ten more minutes ride to finish and I was poked
Some Nordic beauty's there too. A couple of them were these dark haired raven and held a wee bit of muscle too. Loooked goood
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Arrived back to NZ yesterday and woke super early this morning at like 4am so went to the gym.
First day dropping a pre workout in 2 weeks. Was fkn good. Stim tolerance has been well and truly reset!
Going to go back to PHAT training set up for a wee while before another strength programme.
Today was upper body heavy but not as heavy as should go given first time back in to this sort of intensity
BB rows - 12x40kg, 12x50, 10x60, 8x65, 8x65, 8x65
Pullups - 4 sets of 10
DB bench - 12x30kg/side, 10x35, 6x37.5, 6x37.5
Dips - 15, +15kg x 10, +20 kg x 10,
Machine flies - 2 sets of 15x36kg
DB seated overhead press - 12x20kg/side, 10x25, 10x25, 10x25
EZ bar curls - 12x30kg, 10x35, 8x40
Skullcrushers - 3 sets of 12 x30kgFinished off with 10mins on cross trainer. Got a few bit of fat to drop to get back to where I was.
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And legs today. Chest a bit sore from yesterday but I can tell now that legs DOMS tomorrow could be bad!
Warmup - 10mins ride and then stretching and mobility. Extra focus on them ankles.
Squats - 10xbar, 6x60kg, 5x90, 5x100. 3x120, 3x120, 2x130 (all felt pretty good)
Leg press - 15x80kg, 12x120, 10x160, 10x160
Leg extensions - 15x30kg, 10x54, 10x54
Straight leg deads - 12x60kg, 10x80, 10x80
Lying leg curls - 12x43, 10x57, 10x57
Seated calf raises - 15x30kg, 12x50, 12x50, 12x50Finished with another 10mins ride.
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Yep farken sore here!
Back and shoulders today - hypertrophy
T bar rows (lying on bench) - 4 sets of 15, 12, 10, 10
Lat pulldowns - 4 sets of 15, 12, 10, 10
Seated row - 4 sets of 15, 12, 10, 10
DB shrugs - 3 sets of 12
Close grip pulldowns - 2 sets of 15
Seated DB press - 4 sets of 15, 12, 10, 10
Cable upright rows - 3 sets of 15, 12, 10
Cable delt raises - 3 sets of 15, 12, 12Finished with 15 mins on the bike at leisurely pace
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ah, the DOMs from having a break and coming back strong! Noice!
Wide grip or close grip on the lat pull downs?
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@Paekakboyz said in JK vs 2017 - building BigRed:
ah, the DOMs from having a break and coming back strong! Noice!
Wide grip or close grip on the lat pull downs?
Wide grip first then did the close grip later
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ah, just re-read and spotted that. Good combo aye!
I just got my pre-workout (Gnosis) from Omar (Youtube fitness bro). It's meant to be all killer no filler ha ha. Will be giving it a hoon tomorrow night. Will let you know if it's the good stuff!
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Legs slightly better today. Could potentially run if had to.
Chest and arms today
Hammer strength chest press - 4 sets of 20, 15, 10, 10
Incline BB press - 4 sets of 15, 10, 10, 10
Cable flies - 2 sets of 15, 12
Preacher curls - 3 sets of 12
Incline DB curls - 3 sets of 12, 10, 10
Seated OH extensions (EZ bar) - 3 sets of 12
Rope pushdowns - 3 sets of 15, 12, 10
DB hammer curls - 2 sets of 15 superset with dips for 2 sets of 15 -
No exercise over the weekend but back in to it today
Upper body heavy
DB bench - 12x30kg/side, 10x35, 8x37.5, 8x37.5, 8x37.5
DB rows - 12x30kg, 10x37.5, 8x37.5, 8x37.5
Dips - 15, +20kkg x 10, +30 kg x 8, 8
Wide grip pullups - 10 unweighted, +10kg x 8, 8, 10 unweighted
DB seated overhead press - 12x20kg/side, 10x25, 10x25, 10x25
Machine curls - 12x30g, 10x36, 8x43, 8x43
Machine extensions - - 12x30g, 10x36, 8x43, 8x4320mins on the bike to finish watching Americas cup racing.
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Legs today
Warmup - 10mins ride and then stretching and mobility yada yada
Squats - 10xbar, 6x60kg, 5x90, 5x100. 3x120, 3x120, 3x130
Leg extensions - 12x50kg, 12x57, 10x63, 10x63
Lying leg curls - 12x50, 12x57, 10x63, 10x63
Hack squats - 20x80kg, 10x120, 10x120 dropset --> 10x80 --> 15x40
Seated calf raises - 15x30kg, 12x50, 12x50, 12x50 -
Back and shoulders today. Pretty dam similar to last week
T bar rows (lying on bench) - 4 sets of 15, 12, 10, 10
Lat pulldowns - 4 sets of 15, 12, 10, 10
Bent over cable row - 4 sets of 15, 12, 10, 10
Weighted hyper extensions - 3 sets of 12, 10, 10
Close grip pulldowns - 3 sets of 15, 12, 10
Machine shoulder press - 4 sets of 20, 15, 12, 12
Seated DB side raises - 3 sets of 12 superset with front raises 3 sets of 1015 mins on cross trainer to finish while watching americas cup
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At least the boats are so fast it makes for shorter cardio sessions!
You have gotten back into routine easy as bro - noice!
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No headache today, just gains
Chest and arms
Hammerstrength chest press - 4 sets - 15, 15, 12, 12
Incline BB bench - 4 sets at 10, 10, 8, 8
Machine flies - 2 sets at 15, 12
Machine curls superset with Machine tricep extensions - 2 sets of 15
Incline DB curls - 3 sets of 12
Overhead DB extensions - 3 sets of 12
EZ bar 21st - 3 sets superset with bench dips - 3 sets of 15 -
Long weekend then sick as caught some shit from the kids. Took yesterday off as a result to try shake it quickly. Back in the gym today for LEGS
Wamrup - 5mins ride then roll and mobility.
Leg extensions (part 1) - 15x36kg, 20x36
Squats - 10xbar, 10x60, 8x80, 5x100, 3x120, 3x120, 2x130, 2x130, 10x100, 15x60
Leg extensions (part 2) - 12x57kg, 10x64, 10x61
Straight leg deads - 20x60kg, 12x80, 12x80
Seated calf raises - 20x40kg, 15x60, 10x70, 10x70
Jump squats - 2 sets of 20 unweighted
