JK vs BigRed
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<p>Legs this morning powered by couple of sachets of pineapple mesamorph....this stuff is so farken sweeet tasting.</p>
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<p> </p>
<p>Did 10mins on the bike to warmup then stretches and a roll out. Included some of the stretches Donz posted up a youtube vid of the other day. Felt good.</p>
<p> </p>
<p>Leg extensions - 50reps of 30kg per side</p>
<p>Squats - 15xbar, 12x60kg, 10x90, 6x110, 6x120, 6x120, 20x80</p>
<p>Leg press - 20x80kg, 15x120, 15x160, 15x200, 15x200</p>
<p>Seated leg curls - 15x48kg, 12x72, 12x78</p>
<p>Ham glute raises - 12, 15, 15 reps</p>
<p>Lunges - 2 lengths of the gym with 15kg per side</p>
<p>Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 20x150</p>
<p> </p>
<p>5mins on bike to finish plus light stretching.</p> -
<p>Did 2k row and then a Kettlebell circuit today</p>
<p> </p>
<p>Each round was:</p>
<p>KB swings - 20reps of 24kg</p>
<p>KB clean and press - 12 reps per side of 14kg</p>
<p>KB rows - 12reps per side of 24kg</p>
<p>KB goblet squats - 20reps of 24kg</p>
<p>Pressups - 20 reps</p>
<p>2mins rest</p>
<p> </p>
<p>Did 6 rounds and then 15mins of abs work</p> -
<p>More of the same stuff today.</p>
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<p>Did 30mins on the cross trainer at a moderate pace and then a circuit of:</p>
<p> </p>
<p>Chin ups - 12 reps</p>
<p>Lunges - 12 reps per side</p>
<p>Dips - 15 reps</p>
<p>Burpees - 15 reps</p>
<p>Row - 500m</p>
<p>2min rest</p>
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<p>Did 5 rounds and then a 5min ride on the bike to cool off.</p> -
<p>I have been a bit lazy the last 5 days, but will begin again asap. Your last workout looks fun, tough. However, I can't find where you did your max pull ups with dead hang of 2-3 seconds, shoulder length grip, straight legs. Waiting for that......I did 17 last week, can you top it?</p>
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<p>Yeah kinda forgot to do that - maybe tomorrow if I get in there but doubt will top 17!</p>
<p> </p>
<p>Today was a pretty fun workout. Started with 1000m row and then stretches</p>
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<p>Deadlifts - 10x70kg, 10x70, 8x110, 6x140, 3x160, 1x170, 1x180, 1x180, 3x160, 8x140 (all felt pretty good but still quite a way off my PB but i was about 6kg heavier back then)</p>
<p>HS Incline Press - 15x20kg/side, 12x30, 12x40, 10x45 (pretty much just fit these in between deadlift sets while I was resting)</p>
<p> </p>
<p>Then my usual Friday arms smash</p>
<p>Seated DB curls (with iso holds) - 4 sets of 8 x15kg</p>
<p>Preacher curls (with iso holds) - 4 sets of 6 @ 27kg</p>
<p>Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 27kg</p>
<p>Triceps - rope pushdowns (continuous tension, no lockout) 4 sets of 20 @ 44kg</p>
<p>Skullcrushers (more iso hold) - 4 sets of 6 @27kg</p>
<p>Dips (to failure) -12, 15, 18, 16 reps</p>
<p> </p>
<p>Was gonna chuck in a few new things for arms but didnt want too much DOMS as have important golf game this weekend.</p> -
<p>Golf was shit....moving on!</p>
<p> </p>
<p>Upper body session this morning</p>
<p> </p>
<p>Warmup was 1000m row and stretches and pressups</p>
<p> </p>
<p>DB Bench - 10x27.5kg/side, 8x30, 8x32.5, 6x37.5, 6x37.5, 6x37.5</p>
<p>BB rows - 10x40kg, 10x50kg, 8x60, 8x60, 8x60</p>
<p>BB clean and a press - 10x50kg, 10x50, 10x50</p>
<p>Weighted chins - (+10kg) x 10, (+15kg) x 6, 6 reps</p>
<p>Hammerstrength seated press - 10x35kg/side, 6x40, 6x40, 6x40 dropset to 6x35 to 10x20/side</p>
<p>Skull crushers - 12x 32kg, 12x32, 12x34.5</p>
<p>EZ bar curls - 12x32kg, 12x32, 10x34.5</p>
<p> </p>
<p>Must sort out the weekend eating as always seem to drop a kg or so over the weekend.</p> -
<p>Legs today</p>
<p> </p>
<p>Usual 10mins on bike to warm up then stretching and rollout.</p>
<p> </p>
<p>Squats - 12xbar, 10x50kg, 8x80, 6x110, 5x120, 5x120, 5x120, 10x80</p>
<p>Leg press - 15x120kg, 15x160, 12x200, 15x200, 15x200.</p>
<p>Leg extensions - 12x60kg/side, 10x66, 8x72 dropset to 6x60 to 6x48.</p>
<p>Lying leg curls - 12x42kg, 10x48, 10x48 dropset to 8x36</p>
<p>Seated calf press - 15x200, 12x300, 15x300, 12x320</p>
<p>5mins on bike to finish.</p> -
<p>Back and shoulders today.</p>
<p> </p>
<p>2km row to warm up - leisurely pace</p>
<p> </p>
<p>Chins - 8, 10, 10 reps</p>
<p>Rackpulls - 10x100kg, 10x140, 8x180, 8x180</p>
<p>Lat pulldowns - 12x60kg, 10x66, 10x66</p>
<p>Seated row - 12x66kg, 10x72, 10x72</p>
<p>Hyperextensions - 12, 15, 15 reps</p>
<p>Straight arm pull downs - 15x38kg, 15x38</p>
<p>DB seated press - 12x20/kg per side, 12x22.5, 10x25</p>
<p>Shrugs - 20x40kg/side, 15x60, 15x60</p>
<p>Front raises (ez bar) = 15x12kg, 12x15, 12x15</p>
<p>Side DB raises = 12x7.5kg/side, 12x7.5, 12x7.5</p>
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<p>Hardest day on my elbow/forearm. Got alot of niggle during the workout but feels ok now.</p> -
<p>More legs this morning.</p>
<p> </p>
<p>Warmup was 10mins on the bike, stretch and roll</p>
<p> </p>
<p>Front squats - 15xbar, 12x40kg, 10x50, 8x60, 10x60, 8x70 (hadnt done these for while but they felt really good)</p>
<p>Lunges - 3 sets of 12 reps per side holding 15kg DBs</p>
<p>Box jumps - just 2 sets of 12 on to an 18inch box.</p>
<p>Reverse hyperextensions - 3 sets of 15</p>
<p>Seated leg curls - 15x60kg, 12x72, 12x78, 12x78</p>
<p>Standing calf raises - 20x150kg, 15x180, 15x180, 15x180</p> -
<p>Another friday bro day of chest and arms etc</p>
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<p>Started with basic warmup of 1000m row and about 50 pressups</p>
<p> </p>
<p>Hammerstrength incline press - 15x20kg/side, 12x35, 12x37.5, 12x40</p>
<p>CG chins - 12, 15, 12 reps superset with DB pullovers 12x15kg, 12x17.5, 12x17.5</p>
<p>CG bench - 15x50kg, 12x60, 12x60, 12x60</p>
<p>Cable crossovers - 12x20kg/side x 3 sets</p>
<p>Cable curls - 15x38kg, 15x38, 12x44, 12x44 superset with tricep rope pushdows 15x44kg, 15x50, 12x56, 12x56</p>
<p>Incline DB curls - 12x15kg/side, 10x17.5, 1017.5 superset with dips of 12, 15, 15 reps</p>
<p>EZ bar 21s - 21 x 27kg x 3 sets superset with cable kickbacks (6 each overhand and underhand x 26kg)</p> -
<p>How are you tracking on pb's mate? Does the current programme include a steady increase in weight etc?</p>
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<p>Pic from a couple of weeks ago, sitting at 82kg</p>
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<p><img src="http://iforce.co.nz/i/igkljd4q.lcw.jpg" alt="igkljd4q.lcw.jpg"></p> -
<p>You've got some mean consistency going with your training so it'd probably make for interesting info. It's pretty cool when we realise how much improvement you've made over a period of time. </p>
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<p>Sun's out, guns out!! Reckon when you get some vein action on the old guns things must going well!</p>
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Kettle bell circuit today <br><br>
Clean and press - 15x16kg per side<br>
Swings - 20x22kg<br>
Press ups (standard) - 20<br>
Goblet squats - 20x22kg<br>
Rows -15x22kg per side<br>
Pressups (narrow) - 20<br><br>
Did the above 6 times through with 90secs break. Toasted me<br><br>
Did some abs work too at the end -
<p>Day off Sunday which was good. Elbow/forearm a bit sore from saturdays KB session.</p>
<p> </p>
<p>Monday - upper body power day</p>
<p> </p>
<p>Warmup was 1000m row at a very leisurely pace.</p>
<p> </p>
<p>BB bench - 10x60kg, 8x70, 6x80, 3x90, 3x90, 3x90</p>
<p>DB rows - 10x27.5/side, 10x30, 8x35, 6x37.5</p>
<p>BB clean and press - 10x50kg,10x50, 10x50</p>
<p>Close grip pulldowns - 12x60kg, 10x66, 8x72</p>
<p>Hammerstrength seated press - 10x35kg/side, 8x37.5, 8x37.5</p>
<p>Lat pulldowns - 12x60kg, 10x66, 10x66</p>
<p>Skullcrushers - 8x37kg, 8x37, 6x37</p>
<p>EZ bar curls - 8x37kg, 8x37, 8x37</p> -
<p>Heavy legs day today and just kept it to squats, deads and calves.</p>
<p> </p>
<p>Started with 10mins on the bike before stretches and a roll out.</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 10x60, 8x80, 8x100, 5x120, 5x120, 3x130, 8x100, 10x60</p>
<p>Deadlifts - 8x70kg, 6x110, 5x140, 3x160, 2x170, 1x180, 1x180, 10x110</p>
<p>Standing calf raises - 15x150kg, 12x180, 12x180, 15x180, 15x180</p>
<p> </p>
<p>Short ride to finish.</p>
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<p>Left arm was a bit sore and still is. Wasnt sure if it would handle the deads but felt fine in the pull and didnt use straps until the 170 and 180kg lifts.</p>
