JK vs BigRed
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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 -
Great 4 days away for school camp. Lots of fun but horrific food wise. Dont get me wrong it was nice but it was also utter shite! Cereal and toast for breakfast, salad rolls / pies / hotdogs for lunch and dinner was nachos, burgers and butter chicken with cakes, biscuits and fruit available for snacks in between. Oh was pudding too, ice cream, chocolate mousse etc..... bbq went on as soon as I got home and steaks were smashed!
Anyway, time to get serious in the gym again. Body needs some punishment.
Chest and tri today
Bench - 12, 10, 5x5
Incline DB bench - 12, 12, 10, 10
DB flies - 15, 15, 12, 12
Machine press - 12, 12, 10, dropset 10--> 10-->10
Tricep pushdowns - 15, 12, 10, 10
Seated DB ovehead extensions - 12, 12, 12, 12
Dips - 15, 12, 10, 10, 10 -
@jk said in JK vs 2018 - building BigRed:
Great 4 days away for school camp. Lots of fun but horrific food wise. Dont get me wrong it was nice but it was also utter shite! Cereal and toast for breakfast, salad rolls / pies / hotdogs for lunch and dinner was nachos, burgers and butter chicken with cakes, biscuits and fruit available for snacks in between. Oh was pudding too, ice cream, chocolate mousse etc..... bbq went on as soon as I got home and steaks were smashed!
Anyway, time to get serious in the gym again. Body needs some punishment.
Chest and tri today
Bench - 12, 10, 5x5
Incline DB bench - 12, 12, 10, 10
DB flies - 15, 15, 12, 12
Machine press - 12, 12, 10, dropset 10--> 10-->10
Tricep pushdowns - 15, 12, 10, 10
Seated DB ovehead extensions - 12, 12, 12, 12
Dips - 15, 12, 10, 10, 10No bacon and eggs?
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@jk said in JK vs 2018 - building BigRed:
Great 4 days away for school camp. Lots of fun but horrific food wise. Dont get me wrong it was nice but it was also utter shite! Cereal and toast for breakfast, salad rolls / pies / hotdogs for lunch and dinner was nachos, burgers and butter chicken with cakes, biscuits and fruit available for snacks in between. Oh was pudding too, ice cream, chocolate mousse etc..... bbq went on as soon as I got home and steaks were smashed!
Anyway, time to get serious in the gym again. Body needs some punishment.
Chest and tri today
Bench - 12, 10, 5x5
Incline DB bench - 12, 12, 10, 10
DB flies - 15, 15, 12, 12
Machine press - 12, 12, 10, dropset 10--> 10-->10
Tricep pushdowns - 15, 12, 10, 10
Seated DB ovehead extensions - 12, 12, 12, 12
Dips - 15, 12, 10, 10, 10What is the deal with modern day camp food?My son raved about the burgers he had on his camp. What happened to rancid tuna caserole or a massive pot of mince?
Pudding and ice-cream? In my day we'd have been happy with watery jelly.
Insert Monty Python Yorkshiremen sketch.
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Ended up playing golf in a corporate thing yesterday arvo (farkin humid!) so was a struggle backing up for legs this morning.
Warmup - 8 mins ride, roll out and mobility
Squats - 10, 10 then 5x5 with last 3 sets superset with 15 reps of leg press
Good mornings - 15, 12, 12 superset with 20 reps of pulsed bodyweight squats
Leg extensions - 12, 12 then upped weights for two dropsets of 10---> 12 reps
Lying hamstring curls - 15, 15, 15
Calf press - 15, 15, 15
Seated calf raise - 12, 12, 12
Ride - 5mins -
Legs pulled up alright from yesterday’s average effort but chest still very tender. Must have got it good
Back and biceps today
BB Row - 10,8 then 5x5
Pull-ups - 5x5
Seated row - 15, 12, 10, 10
Lat pull downs (neutral grip) - 15, 12, 10, 10
St arm pull downs - 15, 12, 12Incline Db curls - 12, 12, 12
Cable curls (on seated row) - 12, 12, 12
Fb hammer curls - 12, 12, 12Abs work was cable crunches, decline crunches and medicine ball twists
25mins on the bike to finish as it’s my day to drop one of the kids off to school so get some extra time in the gym
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Shoulders today
BB OHP - 15, 10, then 5x5
BB upright rows - 12, 12, 12
XYTs - 3 sets of 10
Seated arnie DB press - 12, 12, 12
Cable side raises superset with front raises - 12, 10 then dropset 10--> 10
Shrugs - 10, 10, 10
Machine press - dropsets of 10 --> 12 --> 15 reps X 3 each superset with sets of 12 facepulls
