JK vs BigRed
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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 setsCardio was 20 mins on the bike at moderate resistance and pace
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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 rangesAbs work was 3 sets cable crunches and 3 sets medicine ball twists.
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Chest and arms today
Incline BB bench - 5 sets
DB flies - 4 sets
Machine press - 4 setsMachine 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 -
@JK said in JK vs 2017 - building BigRed:
Chest and arms today
Incline BB bench - 5 sets
DB flies - 4 sets
Machine press - 4 setsMachine 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 etsSupersets are super!
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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 -
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, 12x60Abs work was 4 sets of reverse crunches superset with mountain climbers (12/20 reps)
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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.
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Pretty average session this morning. Wasted too much time on phone clearing a few emails etc
Anyway, was legs and abs
Warmup was 10mins ride and some mobility work
Hack squats - 2 sets of 20, 5 sets 12-15reps
Good mornings - 4 sets
Box step ups - 4 sets of 12 per side
Standing calf raises (using hack squat machine) - 5 setsAbs work was 5 sets machine crunches, 3 x planks
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Had to shoot to wellington for a client function so stayed over and working from here for a few hours today.
Hit some random little gym near the hotel and it was random and little. Still managed an ok chest and arms workout before smashing the buffet breakfast.
Another week done.
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Good weekend eating wise. Even had my first swim in the sea of the 'summer'. Realised should probably get on to that summer cut sooner rather than later. Oh and need to work on the tan too!
Upper body heavy today
BB bench - 5 sets
DB row - 5 sets
Weighted dips - 4 sets
Weighted chins - 4 sets
BB overhead press - 4 sets
Shrugs - 4 sets
Incline DB curls - 4 sets
OH DB extensions - 4 sets -
Legssss
Warmup was 10mins ride then mobility and rolling, rubber band work etc.
Leg extensions superset with lying hamstring curls - 15x36kg/30kg, 12x43/36, 12x50/43, 10x57/43 then some rubber band squats
Squats - 10x60kg, 5x100, 5x120, 3x130, 10x100, 10x100, 10x100
Straight leg deads - 4 sets of 15 x 60kg
Seated calf raises - 20x40kg, 12x60, 12x60, 12x60, 12x60
Abs - 6 sets machine crunches, 3 x heavy / lower reps, 3 x lighter / high reps -
smashed shoulders and back today.
back was high bar pulls, lat pulldowns, seated row, straight arm pulldowns - 5 sets of each
shoulders was db seated press, upright rows, db side raises (triple dropsets), face pulls - 4 sets of eachsome cardio too - 30 mins on the bike
am working at the LPGA for next 4 days so will be walking a few miles. Legs tomorrow could be short and sharp
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Out a bit late last night and few too many beers so very dusty this morning.
Ended up just doing light cardio, stretching and some abs work. I was then out at the LPGA for the day where I clocked up just over 20,000 steps so got my exercise.
Out there again tomorrow but not on tee til 1.20pm so will train in the morning proper. Looking after some absolute honeys tomorrow too so better get that arms pump on!
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Deads and a bit of chest and arms this morning. We got a new deadlift platform. Not too different to the old one but to fit with our new branding. Will fire up a pic.
Warmup was a few sets of KB swings and glute bridges.
Deadlifts - 8x70, 5x120, 3x160, 2x180, 1x190, 1x190, 5x160
Machine press - 5 or 6 sets here @ 30, 35kg per side
Machine curls - 3 sets high rep
Weighted close grip chins - +10kg x 10 reps, +20kg x 5 then 5 unweighted as a dropset X 3
Machine tricep extensions - 3 sets high rep
Skullcrushers - 12x30kg, 12x30, 10x35, 10x35
EZ bar drag curls - 12x35kg each superset --> 12 closegrip pushups --> 12 DB hammer curls (10kg) --> 12 closegrip pushups X 3 sets as a giant set finisher -
Walked about 100,000 steps last few days while working at the LPGA. Had a great time out there but took bit of a battering out there yesterday.
This mornings gym effort was fairly lacking as a result
DB bench - 5 sets
DB row - 5 sets
Incline BB bench - 4 sets
Pullups - 4 sets
Machine Overhead press - 4 sets superset with shrugs - 4 sets
Machine bicep curls - 3 sets - did normal set, dropset then double drop set increasing weights of opening set each time
Machine tricep ext - 3 sets same as above. -
Caught a bit of the footage on the news. Some fierce weather right there!!
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Back and shoulders today and a pretty standard sort of workout
Lat pulldowns - 4 sets
Seated row - 4 sets
Straight arm pulldowns - 4 sets
T bar rows - 4 sets
Reverse grip pulldowns - 3 sets
DB shoulder press - 4 sets
BB upright row - 4 sets
DB front raises - 3 sets
Face pulls - 3 setsPre summer diet underway too. Started Monday and going well so far. Dropped carbs back a bit and doing best to resist treats etc. Upped the green tea too and will be back on the apple cider vinegar once I get some more.
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@jk said in JK vs 2017 - building BigRed:
Back and shoulders today and a pretty standard sort of workout
Lat pulldowns - 4 sets
Seated row - 4 sets
Straight arm pulldowns - 4 sets
T bar rows - 4 sets
Reverse grip pulldowns - 3 sets
DB shoulder press - 4 sets
BB upright row - 4 sets
DB front raises - 3 sets
Face pulls - 3 setsPre summer diet underway too. Started Monday and going well so far. Dropped carbs back a bit and doing best to resist treats etc. Upped the green tea too and will be back on the apple cider vinegar once I get some more.
What does the summer diet look like? Always keen to see diet tips, but am hopeless with all that macros/calories/protein/carbs/fat stuff.
