JK vs BigRed
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Legs
10mins ride then mobility
Leg extensions - 3 sets
Hamstring curls - 3 sets
Squats - 6 sets
Straight leg deads - 4 sets
Hack squats - 3 sets
Calf press (using hack squat) - 4 sets
Seated calf press - 2 setsCardio - 30mins on the bike
Abs - machine crunches - 3 heavy sets, 3 lighter high rep sets -
Chest and back today
DB bench superset with lat pulldowns - 5 sets
Incline BB bench superset with bent over T bar rows - 4 sets
DB pullovers superset with seated rows - 3 sets
Cable crossovers superset with closegrip pullovers - 2 sets (stopped as had pinching nerve type feeling in left upper pec area)Metabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds (20sec rest between rounds). As get a bit fitter I will do rounds for time and see how many I can crack out in 10mins. Todays 5 rounds took about 6mins I think but wasnt putting the pace on at all. Today was all about survival.
I will be adding something similar to end of Tuesdays session as well - probably the dips / closegrip pressups tricep finisher I sometimes do.
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Shoulders and arms this morning
Seated DB press - 3 sets arnie, 3 sets partial reps
Cable upright row superset with front raises - 3 sets
Seated DB lat raises superset with face pulls - 3 sets
Machine curls superset with machine tricep extensions - 3 sets
Single arm cable curls superset with straight bar pushdowns - 3 sets
EZ bar 21s superset with bench dips - 3 setsQuick bit of abs work - 3 sets each of medicine ball crunches and mountain climbers
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Pull today
KB swings - 3 sets
Deadlifts - 8 sets I think, worked up to 2 singles at 180kg and a 6 repper at 150kg. Felt great
Lat pulldowns - 5 sets
BB rows - 5 sets
Close grip chins - 4 sets
DB side raises - 4 sets superset with face pulls
Incline DB curls - 4 sets
Reverse grip EZ bar curls - 3 setsCardio was 20mins on cross trainer at fast pace and heavy resistance. Sweating like shit
Abs work - 10mins various.
Then rode bike home from mechanic so bonus cardio today
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PUSH today
KB waiters walk x 2 lengths per side
DB bench - 6 sets
DB incline flies - 4 sets
Incline BB bench - 4 sets incl drop set to finish
Tricep pushdowns - 3 sets
DB seated shoulder press - 4 sets
Seated DB extensions - 3 sets
Finisher - 10 x BB shoulder press (35kg) --> 10 dips --> 10 press-ups X 3 times -
Legs today
10 mins ride and mobility
Leg extensions superset with hamstring curls - 3 sets
Squats - 6 sets with 3x5 @ 120kg top sets
Leg press - 4 sets high rep
Calf press - 3 sets
Lunges - 4 sets
Seated calf press - 4 setsAbs work was decline crunches, hanging leg raises and planks
Cardio was 30mins on the bike. Good pace resistance and sweat
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Chest and back today
Machine press super set with BB rows - 6 sets
DB pullovers superset with lat pulldowns - 4 sets
Cable cross overs superset with seated row - 4 sets
Straight arm pulldowns - 3 drop sets
Hyper extensions - 3 setsMetabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds. Did 5 rounds in 5mins 10secs. Didnt have any real rest could go faster. First goal is under 5mins then will see how many rounds can do in 5mins.
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@jk said in JK vs 2017 - building BigRed:
Chest and back today
Machine press super set with BB rows - 6 sets
DB pullovers superset with lat pulldowns - 4 sets
Cable cross overs superset with seated row - 4 sets
Straight arm pulldowns - 3 drop sets
Hyper extensions - 3 setsMetabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds. Did 5 rounds in 5mins 10secs. Didnt have any real rest could go faster. First goal is under 5mins then will see how many rounds can do in 5mins.
That is a pretty farking gruelling workout. Press with rows must be a prick.
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I dont mind it actually. I find push / pull supersets a bit easier than push / push or pull / pull
Shoulders and arms today
Machine shoulder press - 6 sets
Upright cable rows - 4 sets
Lying rear DB flies - 3 sets
Front plate raises superset with shrugs - 5 sets
Cable side raises - 4 sets
Facepulls - forgot!!!
Machine curls - 3 sets
Weighted close grip chins - 5 sets
Tricep pushdowns - 3 sets
Skullcrushers - 5 sets
DB hammer curls superset with dips - 3 setsAbs work was machine crunches and jackknife situps - 3 or 4 sets of each
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Ok weekend eating wise. Not a lot of exercise but a few steps yesterday thanks to a round of golf
PULL today.
kB swings - 3 sets
BB high pull - 5 sets
Weighted chins - 5 sets
DB rows - 4 sets
Close grip pull downs - 3 sets
DB aside raises - 4 sets
Incline DB curls superset with hammer curls - 3 sets20 mind high intensity on cross trainer
Abs
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PUSH today
KB waiters walk x 2 lengths per side
BB bench - 6 sets
Machine flies - 3 sets
Incline DB bench - 4 sets with last two superset with bench dips
Smith machine should press - 5 sets
Tricep pushdowns - 4 sets
Finisher - 15 x BB shoulder press (20kg) --> 12 dips --> 12 press-ups X 3 times -
Chest and back today (well back and chest and reverse the supersets)
BB rows superset with DB flat bench super set with - 5 sets
Lat pulldowns superset with machine press (one arm at a time) - 5 sets
Straight arm pulldowns superset with cable cross overs - 4 sets
Close grip pulldowns - 1 x quadrule drop set (about 50-60 reps)Metabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds. Did 5 rounds in bang on 5mins. Not getting a lot faster!
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A shorter pull session this morning as lacking for time.
Deadlifts - 6 sets up to a couple of sets of 3 x 160kg
Weighted pullups (+15kg) - x 5 sets superset with seated row
Chinups - 3 sets of 12
Cable side raises superset with facepulls - 3 supersets
EZ bar 21s - 3 setsAbs work was machine curls, medicine ball crunches and mountain climbers
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Legs today and no time for farking about as wanted to get home in time for ABs game.
Warmup - 20mins ride and then rollout and mobility.
Giant set
Squats - 5 x100kg
Lying hamstring curls - 10x43kg
Leg extensions - 15x51kg
Repeated 8 timesThen 6 sets of calf press each superset with hanging leg raises.
Another 20mins on the bike to finish.
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The week of quick workouts continues as early flight this morning
Chest and back today
Incline B.B. press superset with dB rows - 5 sets
Lat pull downs superset with cable crossovers - 4 sets
Seated row superset with machine press - 4 sets
Straight arm pull downs superset with press ups (to failure) - 3 setsMaybe some hotel cardio tonight or a run out and about
