JK vs BigRed
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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 setsDB side raises superset with DB upright rows - 3 sets
DB front raises - 3 sets
DB seated arnie press superset with cable shrugs - 4 setsHad some time to kill as on school drop off today so did 15 mins on the cross trainer
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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 -
Sign of a job well done bro!!
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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 -
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, 10x70Abs work was hanging leg raises (3 sets), reverse crunches (3 sets), normal crunches (2 sets) and a 1 min plank
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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 fuckersCardio was/is 20 mins on bike - 5 to go
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You do evil things to your shoulders bro!! Eviiiiiil things ha ha
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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
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@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.
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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 setsWarmed up biceps with couple of light sets of BB curls
BB curls superset with Close grip chins superset with Incline DB curls - 3 supersetsSkullcrushers superset with bench dips - 4 sets
Cable curls superset with Machine curls superset with DB hammer curls - 3 setsFinished off with 3 sets of dips superset with EZ bar 21s
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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 -
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 --> 15x40Abs work was just 5 sets machine crunches.
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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 -
No cardio yesterday so did it today.
30mins on the bike at mixed pace and intensity. Good sweat going.
Sled runs - (sled + 20kg) 50m track with 10 body weight squats at end of track. Repeat 4 times back to back. Hard work. Made me realise how unfit I am.
Calves - forgot!
Abs work- cable crunches superset with decline medicine ball crunches superset with medicine ball twists X 3 super sets
- rollouts superset with 45 sec plank X 3
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I see people doing sled pulls quite a bit at our gym. The looks on their faces means I've never made the same mistake!! That's how they built the pyramids lol
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lol reading comp is poor! I just saw cardio and my vision went funny!!
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Chest and arms today
Machine press - 4 sets
DB flies - 3 sets
BB incline - 4 sets
Cable curls - 3 sets
Cable pushdowns normal grip superset with reverse grip pushdowns (more like a pulldown but for triceps) - 3 sets
Preacher curls - 3 sets
Dips - 4 sets
Machine curls superset with machine extensions - 3 setsDid some bonus abs work too, 4 sets of hanging leg raises, 3 sets jack knife situps
