JK vs BigRed
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Deads and arms to finish week
Warmup was KB swings and glute bridges
Deadlifts (Hex bar) - worked up to 150kg for 3 sets of 5Arms work
Tricep pushdowns - 15, 15, 15
Close grip bench - 10, 10, 8, 8
Cable curls - 15, 15, 15
Weighted chins (+15kg) x 8, 8, 8 8
EZ bar 21s superset with tricep dips to failure - 3 setsAbs work was machine crunches (5 sets) and 1min of mountain climbers
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Pretty quiet weekend on both exercise and booze. Son was being a dick yesterday and wasn’t keen for me to join in his pre season rugby fitness session which was a bit of a bugger. Went for a ride instead.
Chest and tri today
BB bench
Db flies
Weighted dips (+30kg)
DB pull overs
Machine press drop sets
Skull crushers superset with bench dips
Tricep pushdowns (triple drop sets)Cardio was 30mins on cross trainer
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Legs today. Good as session
Warmup - 10mins ride, roll, mobility
Leg press - 12, 12, 10, 8 then 3 sets of 5 @ 150kg each superset with 15 reps of squats holding 20kg plate
Lying hamstring curls - 15, 12, 10, 10
Leg extensions - 15, 12, 10, 10 then lighter for 2 sets of 15 paused reps
Seated calf press - 30, 15, 15, 15, 15
Hack squats (super slow and deep) - 12, 12, 12 each superset with 15 reps calf pressAbs work was decline crunches and hanging leg raises, 4 sets of each
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Back and biceps today
BB rows - 12, 10, 8 then 5x5 at 70kg
Pull-ups - 10, 8, 8, 8, 8
Seated row - 4 sets of 12 ramping up the weights
Straight arm pull downs - 15, 12, 10, 10
Close grip pull downs - 12, 12, 10 dropset 10
Incline Db curls - 12, 10, 10, 10
Machine curls - 2 x triple drops set approx 30 repsCardio
Cross trainer 15mins
Bike - 20 mins -
SHoulders and abs today. Shoulders work very similar to a workout I did a few weeks back.
DB seated press - 6, 8, 8, 8, 10 reps
BB upright row - 8, 8, 10, 10
Cable rear delt raises - 8, 10, 12
DB lateral raises - 8, 10, 12
BB front raises - 8, 10, 12
Machine press - 2 triple dropsets (approx 50 reps in each)
Facepulls - 10, 12, 15 repsAbs work was weighted cable crunches and reverse crunches (3 sets of each) plus 1 min of mountain climbers to finish
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Deads and arms to finish the week as usual
Warmups was a short ride, KB swings, and glute bridges
Deadlifts - back to straight bar (hex last week) . 60kg, 60, 110, 140, 170 (for 2), 190 x 1, 1, 1 then 6x140Bicep machine curls - 15, 15, 15
Tricep extensions (machine) - 15, 15, 15
Close grip bench - 4 sets of 12
Preacher curls - 15, 12, 10, 10
Tricep pushdowns superset with reverse grip push (effectively a pull) downs - 12/12 x 3 sets
Cable curls superset with reverse cable curls - 12/12 x 3 sets -
Deads and arms on Friday is like international chest day on Monday. Good to see you attend mass today and work on building your mass!!
Close grip bench is killer for triceps, do you aim for volume or go a bit heavier on these bad boys?
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@paekakboyz said in JK vs 2018 - building BigRed:
Deads and arms on Friday is like international chest day on Monday. Good to see you attend mass today and work on building your mass!!
Close grip bench is killer for triceps, do you aim for volume or go a bit heavier on these bad boys?
I like to mix it up. Find CG bench and skullcrushers best for tricep mass eh
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@jk said in JK vs 2018 - building BigRed:
@paekakboyz said in JK vs 2018 - building BigRed:
Deads and arms on Friday is like international chest day on Monday. Good to see you attend mass today and work on building your mass!!
Close grip bench is killer for triceps, do you aim for volume or go a bit heavier on these bad boys?
I like to mix it up. Find CG bench and skullcrushers best for tricep mass eh
I find the diamond push ups are good for these.
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Did the preseason fitness session with the lad yesterday. Not too bad actually - a few laps around the field, some malcolms, sprint work, burpees, situps, pressups, planks etc. All very military style which just kills the kids.
Today was chest and triceps
Machine press - 3 sets of 20
DB flat bench - 10, 10, 8, 8, 8
DB pullovers - 15, 15
Cable flies - 15, 15
Incline BB press - 10, 8, 6, 6, 6 with last 3 sets superset with 10 pressups
Tricep pushdowns - 15, 12, 10, 10
Dips - 15, 15, 15Cardio - 20mins on bike
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LEGS!!!
5mins ride to warmup then mobility work, rollout, glute bridges
Leg extensions - 20x36kg, 15x43, 12x50
Squats - 60, 60, 90, 100 for 4 sets of 10
Straight leg deads - 3 sets of 12 x 70kg
Lunges - 4 laps
Hack squats - 40kg x 20, 70x15, 100x15, 100x15
Standing calf press - 40kg x 20, 70x15, 100x15, 100x15
Seated calf press - 3 sets of 12 x 60kg
Leg extensions - 2 sets of 50 x 36kg
Lying leg drops - 5 sets of 10-12reps -
Legs and glutes dam sore today. Must have got them good!
Back and biceps today and a short session as had a client breakfast event at 7am.
DB rows - 12, 10, 8 then 5x5
Lat pulldowns - 12, 10, 8 then 5x5
Bent over cable row - 15, 12, 10, 10
Straight arm pull downs - 15, 12, 10, 10
EZ bar curls 12, 12 then heavys for 5x5
DB hammer curls- 10, 10, 10, 10, 10 supersert with the 5x5 EZ bar curls -
@jk said in JK vs 2018 - building BigRed:
Legs and glutes dam sore today. Must have got them good!
Back and biceps today and a short session as had a client breakfast event at 7am.
DB rows - 12, 10, 8 then 5x5
Lat pulldowns - 12, 10, 8 then 5x5
Bent over cable row - 15, 12, 10, 10
Straight arm pull downs - 15, 12, 10, 10
EZ bar curls 12, 12 then heavys for 5x5
DB hammer curls- 10, 10, 10, 10, 10 supersert with the 5x5 EZ bar curlsYou do 12, 10, 8 and then 5 x 5? 8 sets? Fark that's hardcore!
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Shoulders this morning
Machine press - 3 sets high reps
DB seated press - 6 sets
Cable upright row - 4 sets
DB side raises - 3 x dropsets (approx 20reps per set)
Cable front raises - 4 sets
Shrugs - 4 setsGlute is just dam sore. Did about 30mins on the bike and then rolling a stretching as have golf tournament later today.
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Rough round of golf yesterday. Regardless, ended up 3rd and some decent prizes to take home.
Skipepd deads today as didnt want to wreck glutes again so did Chest and Arms. Another friday special
BB Bench - 10, 10 then 3 sets of 8
Cable flies - 12, 12, 12
Machine press - 12, 12, then 3 times drop sets 10 --> 10
Machine curls superset with machine tricep extensions - 3 sets
Incline DB curls - 3 sets of 10
Skullcrushers - 3 sets of 10
EZ bar 21s - 3 sets
Tricep dips superset with tricep pressup - 3 sets of 12/12 -
No real exercise of note over the weekend.
Chest and biceps today
DB bench - 12, 10 and then 5x5
Incline DB bench - 3 x sets of 12
Machine flies - 15, 12, then 12 --> 10 dropset
Machine press - 12, 10, 10, then 10 --> 10 dropset
Weighted chins - 12 (unweighted) then +10kg x 8, 8, 8
Rope cable curls - 12, 12, 12 dropset --> 10 -
Legs today
10mins ride and mobility including a few sets of runner banded squatsLeg extensions - 15, 12, 10, 10
Squats - 10, 8, then 5x5
Leg press - 20, 15, 12, 12, 12 with last 3 sets superset with paused squats for 10 reps each
Lying hamstring curls - 15, 12, 10, 10
Seated calf press - 20, 15, 12, 12, 12, 12
Good mornings - 3 sets of 12Abs work was 3 sets each of hanging leg raises and reverse crunches finished with a 90second plank
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Weds - back and tricep
Posting from cardio land at the moment so as you can imagine, not the highest of intensity today
BB high pull - 10, 10, 8, 8, 8
Bent over t bar rows - 10, 10, 8, 8, 8
Lat pull downs - 15, 12, 10, 10, 10
Hyper extensions (+15kg) - 12, 12, 12, 12
Seated row (wide grip) - 15, 12, 12, 10, 10
Straight arm pull downs - 15, 12, 12, 12
Tricep overhead rope extensions - 15, 15, 15
DB overhead extensions - 12, 10, 10, 10
Tricep dips superset with pushups - 1/1, 2/2 —> 5/5 then back down to to 1/1Cardio - 30mins bike
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Shoulders and abs today
Machine press (reverse facing) - 2 sets 15, front facing 2 sets of 15
BB overhead press - 10, 8, 5x5 then another 10 at lighter weight
Cable upright rows - 15, 12, 10, 10
Cable size raises - 15, 12, 10, 10
DB front raises superset with single KB raises - 10/10 X 4 sets
Facepulls - 15, 12, 10, 10
Cable shrugs - 12, 12, 12Abs work was 4 sets each of Decline weighted crunches and Cable crunches, then 2 superset sets of rollouts with mountain climbers
