JK vs BigRed

[JK]

Deads and stuff today.

Warmup was 10mins ride and some glute bridges etc

Deadlifts - 6x60kg, 5x110kg, 3x130, 2x150, 2x170, 2x170, 6x130 (all felt ok but not great)
Walking lunges - 6 lengths of the track. First two unweighted, next 4 +10kg per side
Leg extensions - 15x43, 12x50, 10x63, 10x63 dropset --> 10x50 --> 10x43 --> 10x36

Abs work was 4 sets weighted cable crunches, 4 sets rollouts, 3 sets reverse crunches, 2 x 1min planks

[JK]

Chest and arms today.

Machine press - 6 sets
Machine flies - 3 sets
Tricep pushdowns - 3sets
Close grip bennch superset with dips - 4 sets
Clsoe grip chins (weighted) suerset with single arm high cable curls - 4 sets
EZ bar 21s - 3 sets

Oh and a video.....shes still my fav....

[Paekakboyz]

I can see why! Strong AF and super cute.

[JK]

Yep so cute and so much sass!

Anyway..... poor weekend eating (well more the drinking wise) but not in that cut mode anyway as still plenty of time pre summer. Prob get serious come 1 October or thereabouts.

Upper body today and trying to lift the intensity a bit for the next few weeks as it feels like I've just been going thru the motions of late.

Upper body heavy
BB bench - 10x60kg, 10x70, 6x80, 5x85, 5x85, 5x85
Bent over T-bar rows - 10x40kg, 10x50, 8x60, 6x70, 6x70, 6x70 dropset --> 10x60 --> 10x50 --> 10x40
DB incline bench - 3 sets of 12x32.5kg/side
Wide grip chins - 10, +10kg x 6, 6, 6 dropset --> 8 unweighted
BB overhead press - 10x40kg, 8x50, 8x50, 6x50 dropset --> 8x40
Tricep overhead cable extensions superset with Tricep rope pushdowns - 15x36kg, 12x43, 10x50, 10x50
EZ bar bicep curls superset with DB hammer curls - 10x40kg /10x12.5kg/side x 4

[JK]

Legs today

Warmup was 10mins ride then roll and mobility work
Leg press - 20x40kg, 15x80, 15x100, 12x120, 12x120
Squats - 5x60kg, 5x90, 3x100, 2x120, 2x130, 1x140, 1x140 dropset --> 2x120 --> 5x100 --> 10x80 --> 15x60
Lying hamstring curls - 20x36, 15x43, 12x50, 12x50, 12x50
Seated calf raises - 15x50kg, 10x70, 10x70, 10x70 dropset --> 10x50

Abs work was machine crunches - 4 sets then a drop set

[JK]

Back and shoulders today

Widegrip pull-ups superset with DB bench pullovers - 4 sets
DB rows - 4 sets
Reverse grip pulldowns - 4 sets
Seated row - 3 sets

DB side raises superset with DB upright rows - 3 sets
DB front raises - 3 sets
DB seated arnie press superset with cable shrugs - 4 sets

Had some time to kill as on school drop off today so did 15 mins on the cross trainer

[JK]

Bit of a random workout today

Ride - 15mins
Straight leg deads - 12x60kg x 3 sets, 10x80kg x 3 sets
Hack squats (super deep) - 20x40kg x 3 sets, 12x80kg x 3 sets
Leg extensions - 50 reps per side x 36kg
Seated calf raises - 20x50kg, 20x50, 12x70, 12x70, 12x70
Abs work - 3 sets hanging leg raises, 3 sets rollouts and 2 x 30sec planks

[JK]

Chest and arms today.

Same old but more intensity. Cant type as arms trembling too much

[Paekakboyz]

Sign of a job well done bro!!

[JK]

May have just over stimmed!

Had to have coffee to take the edge off and ensure I didnt crash!

Arms feeling good tho

[JK]

A very standard sorta monday

Upper body heavy
BB bench - 10x60kg, 10x70, 6x80, 5x85, 5x85, 5x85
Seated rows - 15x59kg, 12x68, 10x70, 10x78, 10x78, 8x840
DB incline bench - 3 sets of 10x35kg/side
Wide grip chins - 12, 12, 10, 10, 10 reps
BB overhead press - 10x40kg, 8x50, 8x50, 6x50 dropset --> 8x40 --> 10xbar
Incline DB curls - 12x17.5kg/side, 10x20, 10x20
Overhead DB extensions - 12x20, 12x25, 12x25

[JK]

Legs today. Good session

Warmup was 10mins ride then roll and mobility work
Leg press - 20x40kg, 20x40, 15x80 each superset with 12x36kg on the lying hamstring curls
Squats - 5x60kg, 5x100, 3x120, 2x130, 1x135, 1x140, 1x140 dropset --> 2x120 --> 3x100 --> 5x80 --> 10x60
Leg extensions - 12x57kg, 12x68, 10x77, 10x77
Straight leg deads - 15x60kg, 15x60, 15x60
Seated calf raises - 15x50kg, 10x70, 10x70, 10x70

Abs work was hanging leg raises (3 sets), reverse crunches (3 sets), normal crunches (2 sets) and a 1 min plank

[JK]

Updating from the bike doin that cardio

Good back and shoulders session

Warmup was kb waiters carry superset with on swings x 3
BB clean and press - 2 sets of 10, 3 sets of 3 working sets
Lat pulldowns (neutral grip) - 5 sets
Bent over cable row - 4 sets plus drop set
Straight arm cable pulldowns - 3 x triple drop sets
Reverse machine shoulder press superset with shrugs - 4 supersets
DB Front raises superset with seated side raises x 3 supersets
Seated DB overhead press ladder - 10 reps at 10kg then work up to 20kg and back down to 7.5kg no rest - just the one of these fuckers

Cardio was/is 20 mins on bike - 5 to go

[Paekakboyz]

You do evil things to your shoulders bro!! Eviiiiiil things ha ha

[JK]

Seconds legs session of the week.

Warmup was 10mins ride and a roll and stretch

Deadlifts - 5x70kg, 5x100, 5x130, 5x150, 3x170, 3x170, 3x170
Front squats - 10x50kg, 8x70, 8x70, 8x70
Lunges - 5 laps of lunge track (50m)

Abs work was machine crunches, cable crunches and planks

[Rancid Schnitzel]

@JK said in JK vs 2017 - building BigRed:

Seconds legs session of the week.

Warmup was 10mins ride and a roll and stretch

Deadlifts - 5x70kg, 5x100, 5x130, 5x150, 3x170, 3x170, 3x170
Front squats - 10x50kg, 8x70, 8x70, 8x70
Lunges - 5 laps of lunge track (50m)

Abs work was machine crunches, cable crunches and planks

Second leg session? Masochist.

[JK]

Arms today and JUST ARMs

Warmed up the triceps with some light / high reps of cable rope pushdowns and overhead extensions - couple of sets of 20
Tricep close grip bench superset with bench dips - 4 sets

Warmed up biceps with couple of light sets of BB curls
BB curls superset with Close grip chins superset with Incline DB curls - 3 supersets

Skullcrushers superset with bench dips - 4 sets
Cable curls superset with Machine curls superset with DB hammer curls - 3 sets

Finished off with 3 sets of dips superset with EZ bar 21s

[JK]

No exercise over the weekend but will be starting that up soon as we approach summer. Hope to get some high intensity sessions in on a saturday or at least some form of cardio etc

Mondays - Upper body heavy

DB bench - 12x25kg/side, 10x30, 10x35, 8x37.5, 8x37.5, 8x37.5
1 arm DB rows - 12x25kg,, 10x30, 10x35, 8x37.5, 8x37.5, 8x37.5
Dips = +20kg x 12, 12, 12 reps
Wide grip chins _20kg x 5 -> unweighted to failure (5-8 reps) X 3
BB overhead press - 10x40kg, 8x50, 8x50, 8x50 dropset --> 8x40, 12x40
Machine curls - 12x36kg, 8x43 dropset --> 8x36, 6x50 --> 6x43 --> 8x36
Machine tricep extensions - as above for machine curls

[JK]

Legs!

Warmup was 10mins ride then mobility and rolling
Leg extensions superset with lying hamstring curls - 15x36kg, 12x43, 10x50
Squats - 10x60kg, 10x90kg, 5x110, 3x130, 3x130, 3x130 dropset --> 10x90
Straight leg deads - 3 sets of 10 @ 90kg
Hack squats (super deep) - 15x40kg, 12x80, 10x100, 10x100
Seated calf raises - 20x40kg, 15x60 15x60, 15x60 --> 15x40

Abs work was just 5 sets machine crunches.

[JK]

Back and shoulders

Lat pulldowns - 5 sets
Rackpulls - 5 sets (these were really good. Hadnt done for a while and worked up to 3 good sets of 10 @ 130kg)
Single arm cable rows - 4 sets
Lying t-bar rows - 4 sets
Close grip pulldowns - 3 sets
Seated DB press - 4 sets
BB upright rows - 4 sets
DB front raises - 3 sets
Face pulls - 3 sets