JK vs BigRed
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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
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rest it if you can bro - or at least dial back anything that even hints at making it worse. Have you been doing any more rolling out etc on the sore area?
Hmm upright rows - was it a high back issue? or further down?
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Hope it's all good mate. As hard as it is, try to take it easy.
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Doing my best to take it easy
No training all weekend but gently back in to it today with lots of mobility first.
BB Bench - 6 sets
Lat pulldown - 3 sets (pretty light)
Seated row - 3 sets (pretty light)
Machine overhead press - 6 sets
Machine tricep extensions - 3 sets
Machine bicep curls - 3 sets10 mins on the stepper to finish
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Day off yesterday and legs today. Feeling pretty good. No proper squats (as a pre caution) but confident I probably would have been ok.
Ride - 10mins and mobility
Leg extensions - 6 sets
Hack squats - 6 sets
Lying hamstring curls - 4 sets
Leg press (higher rep) - 4 sets
Calf press - 5 sets10mins on stepper and some abs work to finish
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Has the back come right bro? assume so given you've been doing some back work
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@paekakboyz said in JK vs 2018 - building BigRed:
Has the back come right bro? assume so given you've been doing some back work
Yep seems pretty good mate!
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And legs today
Warmup - 10mins ride then roll and mobility
Legal extension superset with hamstring curls - 2 sets
Squats - 6 sets
Straight leg deads - 3 sets
Leg press - 4 sets
Good mornings - 3 sets
Lunges - 3 sets
Calf press - 3 sets
Calf raises - 3 sets
Abs work was machine crunches and hanging leg raises - 3 or 4 sets of each
