JK vs BigRed
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<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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> -
<p>Back and shoulders today</p>
<p> </p>
<p>Usual 1000m row to warm up.</p>
<p> </p>
<p>Pullups - 50rps. Just banged them out in sets of 5 with short 15-20second rests to give the hands some releif</p>
<p>Arnie press - 12x15kg/side x 3 sets</p>
<p>BB row - 12x40kg, 10x60, 10x60 and the did them underhand for another 12x60, 12x60</p>
<p>Seated DB press - 10x22.5kg/side, 6x25 (struggled to get these up to start off today), 6x25, 12x20</p>
<p>T-bar row - 12x55kg, 10x65 then a dropset of 8x65 --> 6x55 --> 8x45</p>
<p>1 arm KB side raises - 10x8kg/side, 10x8, 10x8</p>
<p>Upright rows - 12x38kg, 10x44, 10x44, 15x32</p>
<p>Hyperextensions (+10kg) - 15, 15, 15 reps</p>
<p>Rear delt flies (machine) - 12x36kg, 10x42, 10x42</p> -
<p>2nd legs day of the week and legs pulled up pretty well from tuesdays efforts apart from the calves which are a bit tight.</p>
<p> </p>
<p>Warmup - 5mins ride on bike then stretch and roll before 2 mins of box stepups</p>
<p>Front squats - 10xbar, 10x50kg, 8x60, 6x70, 6x70, 6x70</p>
<p>Leg press - 20x80kg, 20x120, 12x200, 10x240, 10x260, 10x260 (first two lighter sets were supersets from the last two sets of 6x70kg squats)</p>
<p>Lying leg curls - 12x42kg, 10x48, 10x48, 10x48</p>
<p>Seated calf press - 15x240 x 3 sets</p>
<p>Leg extensions - 100reps x 48kg. Banged em out 10reps per side, short walk across gym and back after 60reps as quads were gonna explode</p>
<p> </p>
<p>5mins on the bike to finish.</p> -
Doing two leg days in three days is dedicated! You must have a really good recovery diet and enough rest, plus are getting fitter and fitter. <br>
Ever try doing 50 reps continuously on, say, squats? Remember Bart used to talk about his lunge workouts, perhaps 100 each side... -
<p>Thanks mate. Yeah recovery is pretty good at the moment. Diet is good but rest is never enough. Still only really get 6 to 7 hrs sleep a night on weekdays.</p>
<p> </p>
<p>Havent tried 50 reps of squats but do the odd 20 rep set of squats but at lighter weights like 90kg. They are tough enough.</p>
<p> </p>
<p>Lunges are nasty in high reps. Should do a bit more of that. 100reps leg ext was pretty brutal today and I will prob feel it tomorrow</p> -
<p>Chest and arms today</p>
<p> </p>
<p>Warmup was just pressups and rack chins and stretches.</p>
<p> </p>
<p>Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5</p>
<p>Hammerstrength flat bench - 12x40kg/side, 12x40, 12x40</p>
<p>Weighted dips (+18kg) x 12, 12, 12</p>
<p> </p>
<p>Seated DB curls (with iso holds) - 3 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) - 4 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> </p>
<p>Close grip pushups (to failure) - 14, 15, 15, 12 reps</p> -
<p>No training all weekend. Just light cardio (if you can even call it that) with parents vs kids rugby on sat morning and then an hour or so walk around cornwall park with the kids riding their bikes. Easy.</p>
<p> </p>
<p>Monday - Upper body power day</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p> </p>
<p>Workout (working sets only)</p>
<p>BB Bench - 10x50kg, 8x70, 8x80, 3x90, 3x90, 3x90, 8x70</p>
<p>BB rows - 10x50kg, 8x60, 8x60, 8x60</p>
<p>BB clean and press - 10x50kg, 3x60, 3x60, 3x60, 8x50</p>
<p>Weighted chins - (+10kg) x 8, 6, 6, 6 reps</p>
<p>Hammerstrength seated press - 10x30kg/side, 6x40, 6x40, 6x40 dropset to 8x30</p>
<p>EZ bar curls - 10x37kg, 8x39.5, 8x39.5, 8x39.5</p>
<p>V bar pushdowns - 10x62kg, 8x74, 8x74, 8x74 dropset to 8x56</p> -
<p>Heavy legs day today</p>
<p> </p>
<p>Started with 10mins on the bike before stretches and a roll out.</p>
<p> </p>
<p>Squats - 10xbar, 10x50kg, 10x80, 6x110, 5x120, 5x120, 5x120, 10x80</p>
<p>Leg press - 12x160kg, 10x200, 10x240, 8x280, 8x280</p>
<p>Seated hamstring curls - 12x72kg, 12x78, 10x84, 10x84</p>
<p>Leg extensions - 8x72kg/side, 8x72, 8x72 dropset to 10x54</p>
<p>Seated calf press - 12x260, 8x320, 8x320, 8x320 dropset to 10x200</p>
<p> </p>
<p>Short ride to finish.</p>
