JK vs BigRed
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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 />
<br />
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. -
PULL today<br />
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Dead lifts 10x70kg, 10x70, 6x110, 5x140, 2x160, 2x160, 3x160, 10x110<br />
Lat pull downs - 10x60kg, 10x63, 10x66<br />
Seated rows - 10x60kg, 10x66, 8x72<br />
Rear delt flies (machine) - 15x36kg, 12x42, 10x48<br />
Hyper extension 3 sets of 10 holding 15kg<br />
Face pulls - 15x26kg, 12x 32kg, 10x38kg<br />
EZ bar bicep curls 10x27kg, 8x37, 8x37, 8x37, 8x37, 10x27 -
Another short Saturday session full of intensity. Really enjoying these.<br />
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Started with 500m row in about 1.50<br />
1st circuit - 18kg kettle bell clean and press (10 per side) then 20 kettle bell swings with same weight. 3 times through no rests and then 30 decline crunches<br />
500m row 1.35min<br />
2nd circuit - 10 wide grip pull-ups, cable wood chop high to low (12 each side), cable wood chop low to high (12 each side). Again 3 times through<br />
500m row 1.32min<br />
3rd circuit - overhead cable extensions (15x32kg), hanging leg raises (12), hammer curls (10x15kg per side), decline twist crunches (10 per side). And 3 times through.<br />
Final 500m row - 1.40min.<br />
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Left there sweating very hard. <br /> -
Never had abs as sore as I did yesterday. Felt very different and still quite tender when I do a vacumn and suck the guts in.<br />
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Anyway, today being Monday is LEGS day. Started with 5mins on the bike and then a good roll out.<br />
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Front squats - 3 sets of 10x40kg to warmup<br />
Back squats - 10x60kg, 6x100, 6x100, 6x100<br />
Front squats - 6 x 60kg, 8x60kg, 8x60kg<br />
Leg press - 5 sets of 12 x 200kg<br />
Leg extensions superset with hamstring curls - 12x54kg per side / 12x42kg, 12x60/12x48, 12x60/10x60<br />
Standing calf raises - 5 sets of 15x160kg<br />
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Finished with another 5mins on the bike. Also did a weighin at dead on 80.0kg.<br />
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On the road this week to melbourne and brisbane so maybe some hotel gym training otherwise a couple of back to back sessions will need to happen friday then saturday. -
Ho hum hotel gym workout today. Limited equipment as to be expected but made use of what I could. Most of the weights had no numbers on them either for an added bit of novelty.<br />
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1000m row<br />
3 sets of 10 BB OHP<br />
5 sets of 10 Lat pull downs<br />
3 sets of 8 incline DB press<br />
3 sets of 10 upright rows<br />
8 sets of flat bench using hammer strength, just keep cranking the weights up and decreasing reps - 10reps, 8, 6, 5, 5, 3, 4 then two lighted sets of 8 and 10<br />
1 arm DB rows - 3sets of 8 per side<br />
DB bicep curls - 3 sets 10 per side.<br /> -
Got the week off so unsure how often I will be training. Popped in this arvo for a legs session.<br />
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Warmup was leg extensions 2 sets of 12x48kg per side<br />
Squats - 10xbar, 10x60kg, 10x60kg, 6x100, 6x100, 3x110, 4x110, 15x60<br />
Deadlfts - 10x70kg, 6x110, 3x140, 2x160, 1x170, 1x180, 1x190, 5x140<br />
Standing calf raises - 20x100kg, 15x150, 15x150, 20x150<br />
Cable wood chops low to high - 12x17kg per side X 2<br />
Cable wood chops High to low - 12x20kg per side X 2<br />
Decline twist and crunch - 50 reps<br /> -
Sounds like more time for running then bro!! Funny how you start a break with all those good training intentions then realise you've been once in a week!!<br />
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But then again a week of lighter training or even off could be good too. You'll be amping to shift some weights if you had the whole week off. -
Upper body session early this morning. And dammmmmm it was cold.<br />
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Started with 1000m row to warmup and then some wide grip pull ups - 7 reps, 8, 8, 6, 8<br />
DB bench - 10x25kg per side, 10x27.5, 8x30, 8x30<br />
BB rows - 15x40kg, 15x40kg<br />
Seated row - 10x72kg, 12x72kg<br />
Seated Arnie press - 10x17.5kg per side x 3 sets<br />
Shrugs - 15 x70kg per side, 15x70, 15x80<br />
Close grip incline bb press - 10x50kg, 10x50, 7x60, 6x60, 8x50<br />
Close grip cable curls - 12x38kg, 12x44, 10x50, 10x50<br />
Tricep push downs - 20x50kg, 20x50<br />
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Did a quick weigh in too. 79.7kg so about as usual.<br />
