JK vs BigRed
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Pretty sore all weekend but right back to normal in time for this mornings session. Will prob change things up a bit soon but for now its Heavy Upper Body on Mondays and based around 5x5 on the main lifts where will do a couple of warm up sets then the 5 sets of 5 and maybe a drop set to finish
BB Bench - 5x5
DB Rows - 5x5
BB overhead press - 5x5
Pullups - 5x5
DB side raises - 3x10
Tricep pushdowns - 3x10
BB curls - 3x1025mins on the bike to finish
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Legs today. Not quite full noise yet as dont wanna wreck myself but getting back in to it.
Warmup - ride, roll, mobility
Leg extensions - 3 sets of 15, 15, 12
Squats - warmup then 5x5, then 1 x 10 of pause squats
Straight leg deads - 3 sets of 15
Calf press (using leg press) - 3 sets of 20
Abs work was weighted cable crunches and hang leg raises.Few glute bridges too for good measure while I did a roll out to finish
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Back and shoulders today
KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 repsAlso, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.
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@jk said in JK vs 2018 - building BigRed:
Back and shoulders today
KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 repsAlso, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.
Lesbian swingers?
Hot.
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@hooroo said in JK vs 2018 - building BigRed:
Out of curiosity, if two new guys arrive at the gym, are they assumed to be gay? Just want to know in case I convince a mate to join the gym with me....
Depends how much you kiss each other and have hands all over each other between sets. Then can only assume....
Nothing wrong with that of course, if that's what you are in to.
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@jk said in JK vs 2018 - building BigRed:
Back and shoulders today
KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 repsAlso, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.
Was it her strength that caught your attention or ahem other features?
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Supposed to be 2nd legs day of week this morning but quads and glutes super sore so took it pretty easy.
Warmup was 10mins ride and then spent a lot of time with the foam roller before trying any weights
Hack Squats - 3 sets of 15
Front squats (just the bar) - 3 sets of 20
Lying hamstring curls - 15, 12, 12
Leg extensions - 15, 12, 12
Seated calf raises - 15, 15, 15Abs work was machine crunches, jack knife situps and medicine ball twists
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Ok so the update you have really been waiting for.....turns out I was wrong they are not lesbians, well most likely not and not with each other anyway.
They were at the gym again this morning and I asked one of the PTs about these two new girls, commenting how strong they were. He said they use to be members of the gym a few years back (before my mate took over) and were actually "Mother and daughter" despite only looking a max of about 10 years in age apart. Knowing this now I guess one could be late 30s and one early 20s. I remarked how 'affectionate' they are to each other and he said "Yeah they are Brazilian or Argentinian" which kinda explains it. Must say that when I saw kissing there wasnt any on the lips but lots of the cheek and hands on each other between lifts.
So yeah I assumed wrong and while one fantasy (something about hot lesbian bodybuilders) is destroyed, a new one arises with the mother / daughter thing now thrown in as well.
#coolstorybro
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Good chest and arms session this morning
Machine press - 3 sets of 15
Incline BB press - 15, 10, then 5x5
Machine flies - 15, 15, 12 then 20 pressups
Cable curls - 15, 12, 12
Preacher curls - 10, 10, 10
Tricep pushdowns - 15, 12, 12
Seated OH DB extensions - 10, 10, 10
DB hammer curls 12, 12, 12 supeset with tricep dips 15, 15, 15Bit of abs work to finish
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Legs today. Was alright
Warmup - ride, roll, mobility
Leg extensions - 3 sets of 20, 15, 12 reps
Squats - warmup then working sets of 3, 3, 3, 2, 2 a bit heavier than last week
Lying hamstring curls - 20, 15, 12, 12
Less press - 20, 20, 20
Calf press (using leg press) - 3 sets of 20
Abs work was jacknife situps and mountain climbers - 3 sets of each -
Back and shoulders
BB high pulls - 10, 8, 8, 8
DB rows - 12, 10, 8, 8
Lat pulldowns superset with straight arm pulldowns - 15, 12, 10, 10
Bent over cable rows - 15, 12, 12
DB seated press - 15, 12, 10, 10, 10
Shrugs - 15, 12, 12, 12
DB side raises (seated) - 12, 12, 12
Plate front raises - 12, 12, 12
Machine shoulder press - dropset approx 50 reps -
A bit more legs today
Ride - 10mins
Front squats - 4 sets of 10
Good mornings - 4 sets of 10
Leg extensions - 12, 10, 10, 10 and a drop set 10->10
Lunges - 3 laps
Seated calf press - 3 sets of 15Abs work was decline crunches and medicine ball twists - 4 sets of each
