JK vs BigRed

[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

[JK]

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

[Paekakboyz]

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

[JK]

haha I'm doing sled push. Havent tried pull but cant imagine it being any more fun!

[Paekakboyz]

lol reading comp is poor! I just saw cardio and my vision went funny!!

[JK]

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 sets

Did some bonus abs work too, 4 sets of hanging leg raises, 3 sets jack knife situps

[JK]

Weekend - no exercise but plenty of boozing. Not ideal but its life

Monday - Upper body heavy

DB bench - 12x25kg/side, 10x30, 10x35, 8x37.5, 8x37.5, 8x37.5
Bent over t-bar row -12x45kg, 12x55, 10x65, 10x70, 10x70
Incline BB press - 10x70kg, 10x70 dropset -> 10x50
Wide grip chins +15kg x 8, 7, 7, 6 with last two sets drppset to 5-6 more unweighted
DB seated overhead press - 12x22.5kg, 12x25, 12x25, 10x25
Incline DB curls - 6x20kg, 6x20, 6x20, 6x20
Tricep pushdowns - 10x74, 10x77, 10x83, 10x83 dropset --> 10x74 --> 10x62

[JK]

Tuesday = LEGS

Warmup was 10mins ride then mobility and rolling. All felt pretty good
Leg extensions superset with lying hamstring curls - 15x36kg, 12x43 then some rubber band squats
Squats - 10x60kg, 10x80kg, 5x100, 3x120, 3x130, 3x130
Leg press - 15x80kg, 12x120, 10x140, 10x140, 10x140
Lying leg curls - 10x50kg dropset --> 10x36, 10x50 --> 10x36
Seated calf raises - 15x50kg, 10x70, 10x70, 10x70 dropset --> 10x50

Abs work was 3 sets of hang leg raises then 3 circuits of some side hold thing (like a plank but on side at a time), leg drops and moutain climbers. Also did some banded clamshells between circuits.

[JK]

Back and shoulders today plus bonus cardio

Lat pull downs - 4 sets
BB rows - 4 sets
Straight arm pull downs - 3 sets
Seated row - 3 sets
Close grip pulldowns - 3 sets
XYTs and rotator cuff cable work -2 sets of each
Machine overhead press - 4 sets
Shrugs - 4 sets
Front and side raises - 3 sets of each
KB clean and press - 3 sets

Cardio was 20 mins on the bike at moderate resistance and pace

[JK]

Just did another hour ride on the bike with my son. Nothing too strenuous but it all counts

[JK]

Legs two.

On the bike again for a casual warmup, quick roll and glute bridgs.

Deadlifts - 5x90kg, 5x110, 5x140, 3x160, 3x160, 3x160
Hack squats - 15x80kg, 15x80, 15x80, 15x80
Walking lunges - 4 laps of 50m lunge track
Seated calf raises - 20x40kg (2 sec holds) each superset with 15-20 standing bodyweight calf ranges

Abs work was 3 sets cable crunches and 3 sets medicine ball twists.

[JK]

Chest and arms today

Incline BB bench - 5 sets
DB flies - 4 sets
Machine press - 4 sets

Machine curls superset with machine tricep extensions - 2 sets of high reps
Weighted close grip chins - 4 sets of 10 +15kg, superset with standing DB curls
Tricep pushdowns superset with bench dips - 4 sets
EZ bar 21s superset with close grip pushps - 4 ets

[Rancid Schnitzel]

@JK said in JK vs 2017 - building BigRed:

Chest and arms today

Incline BB bench - 5 sets
DB flies - 4 sets
Machine press - 4 sets

Machine curls superset with machine tricep extensions - 2 sets of high reps
Weighted close grip chins - 4 sets of 10 +15kg, superset with standing DB curls
Tricep pushdowns superset with bench dips - 4 sets
EZ bar 21s superset with close grip pushps - 4 ets

Supersets are super!

[JK]

Good weekend eating and drinking wise. Not too many steps backward at all. Managed a good walk yesterday with wife and kids down the beach, along to Taka (to vote) and home again.

Upper body heavy today

Couple sets of waiters carry (KB) as warmup
BB bench - 5 sets
DB rows - 5 sets
Incline DB bench - 3sets
Seated row (widegrip) - 3 sets
Machine overhead press - 4 sets
Widegrip chins - 4 sets
BB curls - 4 sets
Seated OH DB extensions - 4 sets

[JK]

Legs today

Warmup was 10mins ride then mobility and rolling, rubber band work etc.

Leg extensions superset with lying hamstring curls - 15x36kg, 12x43 then some rubber band squats
Squats - 10x60kg, 10x80kg, 5x100, 5x120, 3x130, 3x130 dropset --> 5x100 --> 20x60
Leg extenions (yep more) - 12x57kg, 10x64, 10x71, 10x71 dropset --> 10x57 --> 12x36
Straight leg deads - 4 sets of 15 x 50kg
Seated calf raises - 20x40kg, 12x60, 12x60, 12x60, 12x60

Abs work was 4 sets of reverse crunches superset with mountain climbers (12/20 reps)

[JK]

Back, shoulders and cardio today

BB rows - 5 sets
Lat pulldowns - 4 sets
bent over cable row - 4 sets
some random back machine (kinda like a reverse crunch) - 3 sets
reverse grip pulldowns - 4 sets
DB seated shoulder press (arnies) - 4 sets
BB upight rows - 4 sets
Cable front raises superset with cable side raises - 3 sets
Machine should press - 100 reps (did like 30, 20, 20, 15, 10, 5 reps)

cardio was 30mins on the bike.