JK vs BigRed
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Friday pull before work (sounds dodge)<br />
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Lat pull downs - 12x48,10x54, 10x54<br />
Deadlifts - 8x70, 6x110, 5x140, 3x160, 3x160, 5x140<br />
1 arm DB rows - 3 sets of 10x32.5<br />
Upright rows - 3 sets of 10x38<br />
Chins - 2 sets of 10<br />
Hyper extensions - 2 sets of 12<br />
Ezy bar curls 6x37kg superset with cable curls 10x42kg X 3 sets -
Bonus workout today as managed to pop in to the devonport branch of our gym while my little girl hada 45min ballet class.<br />
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It's a bloody small gym with only one power rack so can't see myself doing many serious workouts there but it's got enough equipment to make it worthwhile.<br />
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Limited time so workout went like this:<br />
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500m row in 1.35<br />
Pull-ups 10reps superset with overhead cable extensions 15 reps X 3<br />
DB curls of 20kg per side for max reps (5 to 7) superset with lighter ezy bar curls 10reps X 3<br />
Tricep dips 20reps unweighted superset with kettle bell swings 12 reps of 22kg X 3<br />
Kettle bell clean and press 12 per side at 16kg superset with tricep pushdowns 20 reps X 3<br />
No real rest other than the old drink and bottle refill but time just flew by and before I knew it it was shower time.<br />
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Think i will try get in there most weekends now fora short session. Should be able to get some good circuits or crossfit style workouts going.<br />
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Legs today on the way home.<br />
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Front squats - 10xbar, 8 x50kg, 8x50, 6x60<br />
Bac squats - 8x60kg, 6 x100, 5x110, 3x115, 5x100, 10x60,<br />
Leg press - 12x160, 10 x200, 10x240, 20x120, 20x120, 20x120<br />
Hamstring curls - 12x42kg, 10x48, 10x48, 8x48 drop set to 10x36<br />
Standing calf raises - 20x150kg x 4 sets<br />
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Finished with some abs work and foam roller. And a quick weigh in at 79.0kg -
2 days in a row with PUSH on the way home this arvo. Trying to keep things interesting so alternating a few of the exercises and variations. Working well so far.<br />
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DB Bench press - 10 x 25kg, 8 x 30, 6 x 32.5, 6x32.5, 8x32.5<br />
BB Incline bench - 10x 50kg, 10x60, 10x60<br />
Dips - 8 (+22kg), 7 (+22kg), then 2 sets of 15 reps unweighted<br />
Seated OHP - 10x17.5kg x 3sets<br />
OH DB Extensions - 12x20kg, 12x22.5, 10x25<br />
Skull crushers - 10x27kg, 8x32, 8x32, 8x32, 12 x 27<br />
DB Flies - 15 x 10kg, 15x12.5<br />
Tricep pushdowns - 15x44kg, 15x44<br />
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Have some pretty major doms from yesterday. Feeling it in the quads and calves and the ass. Good times -
Friday PULL on the way to work.<br />
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Anyway, started with 1000m row - 4mins so avg pace.<br />
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Lat pull downs - 12 x 48kg, 10 x 54kg, 10x 57kg, 8x60kg<br />
BB rows - 10x60kg, 8x60, 8x60, 8x60<br />
CG Pull downs - 12x 54kg, 10x60, 10x66<br />
Shrugs - 15 x 65kg per side, 15x75, 15x75, 15x75<br />
Rear delt flies (machine) - 15x30kg, 15x36,15x36<br />
Hyper extensions - 3 sets of 15 holding 15kg<br />
Seated DB curls - 3 sets of 6 x20kg/per size<br />
Ez bar 21st - 3 sets<br />
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Was a pretty good session but no deadlifts today - maybe tomorrow or just do my circuit instead. -
Rough few days with a dam cold passed on from the kids. Felt bit poorly on Sat morning so skipped the circuit session in favour of still being alive to go to the test match. Sunday was rough and today no good either so have had to postpone legs plus my sunday run. Woe is me!
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It does suck when you get super busy or crook - but a good idea to get yourself well before getting stuck back in. Good to see you had your priorities straight and went to the rugby!!
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So feeling a lot better - still got a few of the old lung oysters turning up but well enough for an easy train so did a 40min session during my daughters ballet class this morning.<br />
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Warmup was 5mins ride on the bike and then 10 x bar back squats, 10 x bar front squat and 10 x 48kg leg extensions before hitting squats proper<br />
Squats - 10x60kg, 8 x 80kg, 6x 90kg, 5x 100kg, 5x100kg, 8x100kg, 8x90kg, 8x 80kg, 10x60kg<br />
Pullups - 3 sets of 10, 10, 12 (found these surprisingly easy today)<br />
Standing calf raises - 15 x 150kg, 12x180kg, 20x170kg<br />
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And that was it. Felt alright but think the right choice not to push things too heavy 1st day back. -
Wow had some awesome doms in the legs since saturday. Hobbling around big time today. Snuck in the gym about 4pm this arvo for a push session.<br />
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Incline DB press - 10x20kg, 8x25, 8x30, 10x30, 10x30<br />
DB flat bench flies - 12 x 12.5kg per side x 2 sets<br />
Weighted dips (+15kg), 10reps, 10, 10, 10<br />
Seated OH press (machine) - 10 x15kg per side, 10x25kg, 8 x27.5, 8x27.5, 8x27.5, 10x15<br />
Cable lat raises - 12x11kg per side x 3 sets<br />
Skull crushes - 10x27kg x 4 sets<br />
Seated machine flies - 15 x 60kg, 12 x66kg<br />
Tricep push downs - 12 x 50kg, 12x50kg<br />
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Weekly weigh in too at 79.0kg which isnt too bad given a week off sick. -
PULL today and got in to my favourite gym up at Forrest Hill. Has a great weight room and was very quiet there.<br />
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Deadlifts - 10 x 70kg, 8 x 110, 5x140, 2 x 160, 2x 160, 6x140, 10x110<br />
Lat pull downs - 10 x 60kg, 10x66, 10x69, 10x69<br />
Seated rows - 10 x 66kg, 10x69, 10x69<br />
Upright rows - 10x32kg, 10x38, 10x38<br />
Facepulls - 12x32, 10x38, 12x32<br />
Seated DB curls - 6x20kg (per side) x 3 sets<br />
Ez bar curls - 5 sets of 12x27kg<br />
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Abs - 3 rotation of 1min crunches and 1 min prone hold.<br />
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Off away now til Sunday for a fishing comp. Weather forecast is horrid. Cold, wet and windy. Bring it on! -
Back in the gym today after a pretty unsuccessful fishing comp. had plenty a good time though, despite the extremely tough conditions. <br />
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Started with 5 on the bike and then foam roller for another 5<br />
Squats - 10x bar, 10x60kg, 8x80, 6x100, 6x100, 8x100<br />
Leg press - 20x120kg, 15x160, 15x200, 15x200<br />
Hamstring curls - 12x42kg, 12x45, 10x48<br />
Standing calf raises - 20x150kg, 15x165, 15x165, 20x165 -
Mid arvo PUSH today.<br />
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Incline DB press - 10x20kg per side, 10x25kg per side (warmup reallp)<br />
Flat DB press - 8 x 30kg per side, 6 x 32.5, 6x32.5, 6,x32.5<br />
More incline DB - 10x25kg per side superset with 10 reps of WG pullups for fun. 3 x supersets<br />
Weighted drips - 8 reps (+20kg), 8 reps (+20), then no added weight for 12reps, 10reps.<br />
Seated OHP with DBs - 3 sets of 10 x 17.5kg per side<br />
Cable side and front raises - 10 reps for each of left right side and then LH & RH front x 2. think weight was 12kg but felt light....that's cables for ya.<br />
Skull crushers - 12 x 27kg superset with tricep kickbacks 12x7.5kg per side - 3 supersets all up.<br />
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Pull scheduled for early Friday and then a circuit or cardio Sat morning. -
Skull crusher supersets with kickbacks!? ouch, that sounds real nasty!
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Yeah mate. Been feeling it all day. Chest and triceps on fire. Calves still tight as buggery from monday as well. Still, didn't stop me going to the gym after my arvo freed up unexpectedly. <br />
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1000m row to warm up<br />
Lat pull downs - 12x48kg, 10x54, 10x57, 8x60<br />
BB Bentover rows - 10x50kg for 3 sets<br />
1 arm DB rows - 8x35kg per side, 7x35, 8x35<br />
Hyperextensions 3 sets of 12<br />
Shrugs - 15x65kg per side, 15x75, 15x75, 15x75<br />
Cable upright rows - 12x32kg, 12x38, 12x44<br />
CG pull downs superset with EZ bar bicep curls - 10x60kg / 10x27kg, 10x60/12x27, 8x66/8x32, 12x54/10x27<br />
Finished with an easy 500m row.<br />
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Was gonna pop down the driving range for a hit but my whole upper body is feeling it right now. -
Short and sharp this morning during my daughters ballet class.<br />
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First circuit 10 WG pull-ups, 10 Kettle bell clean and press per side with 18kg, 20 kettle bell swings 18kg, 20 press ups, 20 barbell rows 35kg. 3 times through no rest.<br />
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Second circuit - 10 close grip pull-ups, 15 overhead cable ext (32kg), 15 dead lifts (70kg). - also 3 times through<br />
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Final circuit - DB curls 10 x 15kg per side, 15 dips. Again 3 times through. -
So realised last night that today was last day of the powerade challenge and I still hadn't puta tie on the board for the 9km. Second issue was that I hadn't run for over 3 weeks due to being sick and then too busy. <br />
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So 8am this morning I was out there. First part out there was good and made the turn for home at 18.20 but got some nasty cramps on the way in and pretty much just hit the wall. Walked for 3 mins and then pushed on home in just over 42mins. Not too bad but wish I ad done it earlier as def have a sub 40min in me -
Wow the legs have been all types of sore today from yesterday's run. Meant that thus arvo leg session was a bit of a light one but feeling pretty good for it now<br />
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Started with 10mins on the bike before stretching <br />
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Squats - 15x bar, 10x60kg, 8 x 80, 8x80, 10x80<br />
Front squats - 10x40kg, 8x50, 8x50, 8x55, <br />
Leg extensions - 10x42kg per side. X 3 sets<br />
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Foam roller - 5mins on pain<br />
Another 5 on the bike to finish<br /> -
yeah rolling out hurts at the best of times!! after the run and that lighter work out your legs should be pumped in a couple of days. Balancing rest between intense cardio (running/sprints) and leg workouts can be tough. Sucks when you are amped for the gym or a run and your body just says NO!<br />
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...but being men we just do it anyway!! -
They been feeling pretty good today. Calves still a bit tight and quads a bit tender but pretty good really.<br />
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So today was PUSH<br />
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Incline DB press - 10 x 25kg/side, 8x27.5, 8x27.5, 10x27.5<br />
Flat BB press - 10x60kg, 8x70kg, 6 x75, 6x75, 5x75<br />
Machine flies / pec deck - 15x54kg, 12x60kg, 12 x66kg<br />
Hammerstrength OHP - 12x15kg/side, 10x25kg, 10x25kg, 10x25kg<br />
Cable lat raises - 12x11kg per side x 3 sets<br />
Skullcrushers 10x27kg superset with 12rx42kg tricep pushdowns with massive focus on the squeeze. Did 3 supersets of these bad boys and last set on the pushdowns was a drop set right back to 6kg. Geeeez felt that!<br />
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Finished with 1000m row and leisurely pace.
