JK vs BigRed
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<p>Shoulders and calves today.</p>
<p> </p>
<p>Seated DB press - 15kg x 15, 20x12, 22.5x10, 22.5x10, 22.5x10</p>
<p>Upright cable row - 15x32kg, 12x38 12x44, 12x44</p>
<p>BB clean and press - 40kg x 10, 45x10, 45x10</p>
<p>Front delt raises (using plates) - 15x10kg, 12x15kg, 12x15kg</p>
<p>Reverse DB flies - 12x7.5kg, 12x7.5, 12x7.5</p>
<p>Face pulls - 12x38kg,15x38, 12x44</p>
<p>Machine rear delt flies - 20x30kg, 20x36</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 15x180, 15x180</p>
<p>Reverse hypers - 15, 15, 15, 15 reps</p> -
<p>Bit of an arms session today.</p>
<p> </p>
<p>Warmup was pressups and rack chins - 2 sets of 15 of each.</p>
<p>Then some light OH cable extensions and cable curls - 2 sets of 15 of each</p>
<p> </p>
<p>Close grip bench - 12x50kg, 12x50, 8x70, 8x70, 8x70</p>
<p>Weighted close grip chins - 10(unweighted) then +15kg for 8reps then plus 30kg (kettlebell) for 6, 5, 5 reps and a few negatives.</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Cable curls (iso) - 3 sets of 6x44kg</p>
<p>Reverse cable curls - 3 sets of 12x32kg</p>
<p>Tricep rope pushdowns - 20x44kg, 20x44, 15x50, 15x50</p>
<p>Dips (unweighted) - 12, 15, 15, 12 reps</p>
<p> </p>
<p>Weighed in 77.0kg. Gonna have bit of a refeed today. Lots of good quality carbs, normal amount of protein and lower than usual fats</p> -
<p>Chest and triceps this morning.</p>
<p> </p>
<p>Short session tho as busy busy.</p>
<p> </p>
<p>DB incline press - 15x20kg/side, 12 x 27.5, 12x27.5, 10x32.5, 8x35</p>
<p>DB flies - 15x15kg/side, 15x15, 12x17.5</p>
<p>Hammerstrength chest press - 15x30kg/side, 12x40, 12x45, 10x50</p>
<p>Dips - 15 (unweighted), (+28kg) - 10, 10, 10 reps</p>
<p>Skullcrushers - 12x27kg, 12x32, 12x32, 12x32</p>
<p>V-bar pushdowns - 12x57kg, 8x69kg dropset --> 8x57 --> 10x39</p>
<p> </p>
<p>Weekend eats been ok - cheat meal sat arvo was fish and chips at the beach with family. Also couple beers friday night after golf while waiting for my prizes.</p> -
<p>Back and biceps this morning. Another short session though.</p>
<p> </p>
<p>Workout was:</p>
<p>Pullups - 10, 10, 10 rep</p>
<p>T-bar rows - 15x35kg, 12x45, 10x55, 8x65, 8x65</p>
<p>Lat pulldowns - 15x54kg, 15x54, 15x54</p>
<p>Seated row - 12x60kg, 12x66, 12x66</p>
<p>Straight arm pulldowns - 15x44kg, 12x50, 12x50</p>
<p>Incline DB curls - 10x17.5kg/side, 10x17.5, 10x17.5, 10x17.5</p>
<p> </p>
<p>The did some cardio. Tried the stepper but gave up after 5mins as no good for the knee. So swapped over to the treadmill and found fast walking on the incline to be pretty sweet for it so did another 10mins there.</p> -
<p>Smashed shoulders and calves this morning</p>
<p> </p>
<p>Seated DB arnie press - 17.5kg/side x 12, 17.5x12, 20x12</p>
<p>Shrugs - 15x40kg/side, 12x60, 12x60.</p>
<p>Hammerstrength seated press - 12x30kg/side, 10x40, 8x40, 8x40</p>
<p>Front delt raises (using EZ bar) - 15x12kg, 15x12, 12x12</p>
<p>Upright cable row - 12x44kg, 12x44, 12x44</p>
<p>Cable side raises - 12x11kg/side, 12x11, 12x11 dropset --> 10x8</p>
<p>Reverse hypers - 15, 15, 15, 15 reps</p>
<p>Machine rear delt flies - 15x36kg, 12x44, 12x44</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 15x180, 15x180</p> -
<p>Bit all over the show this morning but decent enough workout.</p>
<p> </p>
<p>Started with chins as a warmup and did 50 in sets of 20, 15 and 15 reps.</p>
<p>Deadlifts - 10x100kg, 6x150, 3x170, 180, 180, 180, 15x100</p>
<p>Close grip bench - 12x50, 12x60, 8x70, 8x70, 10x70</p>
<p>EZ bar curls - 12x27kg, 10x37, 6x47 (just for lols really), then did narrower grip 10x37, 10x37, 15x27.</p>
<p>OH DB extensions - 15x20kg, 15x22.5, 12x25</p>
<p>Rope cable curls - 12x38kg, 12x38, 12x38 superset with unweighted supeslow dips - 15reps per set.</p>
<p>Preacher curls - 12x32kg, 12x32, 12x32 superset with tricep rope pushdowns - 15x44kg, 12x50, 12x50.</p>
<p> </p>
<p>Good eats all week. Heading out for client lunch at ostro this arvo and then need to take the team out for some drinks so she's all down hill from here.</p> -
<p>Sat was cardio and abs. Pretty good session.</p>
<p> </p>
<p>Today was chest and triceps</p>
<p> </p>
<p>DB incline press - 15x22.5kg/side, 12 x 27.5, 10x30, 10x32.5</p>
<p>DB flies - 15x15kg/side, 15x15</p>
<p>BB Bench - 10x60kg, 10x70, 8x80, 5x85, 5x85, 5x85</p>
<p>DB pullovers - 12x15kg, 12x17.5</p>
<p>Dips - (+28kg) - 10, 10, 10 reps</p>
<p>Skullcrushers - 12x32kg, 10x34.5, 10x34.5</p>
<p>Tricep kick backs - 12x7.5kg/side (3 sets superset with the above)</p> -
<p>Back and biceps today plus some bonus calves work.</p>
<p> </p>
<p>BB row - 10x40kg, 10x50, 10x50, 8x60</p>
<p>Pullups - 10, 10, 8 (superslow and strict form focus)</p>
<p>DB rows - 35kg/side x 8, 8, 8</p>
<p>Hyperextensions - 15, 15, 15 reps (superset with the DB rows)</p>
<p>Lat pulldowns - 15x54kg, 12x60, 12x66, 15x60</p>
<p>Seated DB curls - 12x15kg, 10x17.5, 10x17.5, 17.5</p>
<p>Seated calf press - 20x200, 115x240, 20x240, 20x240</p>
<p>Cable curls - 15x38, 12x44, 12x50</p>
<p> </p>
<p>Eats still going pretty well and staying strong not craving to cakes etc that are always floating about at work. Cheat meal on the weekend was a couple of Burgers on Sunday night. Few drinks had friday and saturday but nothing too major. All in moderation.</p> -
<p>Just cardio and abs today.</p>
<p> </p>
<p>Did 30mins on the bike and then 15mins of abs circuits, mainly weighted stuff.</p>
<p> </p>
<p>Been going to a local physio at knee care for help with my knee. Looks to be good old pateollo femoral (runners knee). Said had a lot of fluid under my knee cap etc but the clicking I get going up stops can really be pit pointed. Been told to ride 15mins everyday (hmm) and do ice treatments. Going back next monday and then plan out how best to strengthen and iron out any imbalances in my quads. She reckons its fairly straight forward to address and the clicking will stop as we progress. Fingers crossed!</p> -
<p>Shoulders and bike today. I think everyday gonna be a bike day.</p>
<p> </p>
<p>Workout was</p>
<p>Hammerstrength seated press - 15x20kg/side, 12x35, 12x35, 10x40, 10x40 dropset to 12x20</p>
<p>Upright rows - 12x44kg, 12x44, 10x50, 10x50</p>
<p>Front raises (using cable / rope setup) - 15x20kg, 12x26, 12x26, 12x23</p>
<p>Seated DB arnie press - 12x17.5kg/side, 10x20, 8x20, 15x15</p>
<p>Facepulls - 15x38kg, 12x44, 12x44, 12x44</p>
<p>Kettlebell side raises -10x8kg/side, 12x8, 12x8</p>
<p> </p>
<p>Finished with 15mins on the bike - low resistance and 100rpm. Knee is all strapped up at the mo and hardly had a click today so the added support is helping.</p> -
Arms yesterday then a day out fishing, well a morning in the end as we filled the bins in just over an hour. All good fish too. Lots of fresh lean protein for this weekend. And a double arms workout too.<br><br>
Today was cardio - 30mins on the bike then abs<br><br>
Feeling a bit shot today and last night, like I'm hungover but I'm not. Dunno what the fuck it is but early night ahead -
<p>Well still been fairly a bit puckerooed the last few days. Dunno what it is, maybe some sort of virus. Early to bed every night and a fair few painkillers to dull the headaches but perhaps foolishly it hasnt really slowed me down too much.</p>
<p> </p>
<p>Sunday was golf - ie a 6 to 7km walk. Played average but picked up longest drive for like 5th tournament in a row. Its pretty much all I got right now.</p>
<p> </p>
<p>Monday - 15mins bike and then a short chest and triceps session. Physio in the arvo and she massaged the shit out of my quad. Reckons will be pretty sore later today and tomorrow just like after a nasty legs session. Was birthday yesterday too so ribs for dinner then cheesecake. Also had crepe cake and movenpick ice cream during the day plus the last of the weekends snapper. Was good.</p>
<p> </p>
<p>Today - 15mins bike and then back and biceps session. Was fairly good to heavy - less evercises than usual due to time lost cycling but more sets with more weight.</p> -
<p>Reckon the year can start to catch up with you during Silly season, only takes a few extra events (plus the kai and booze) to put a dent in the energy levels. Sure it wasn't from celebrating your birthday :whistle: he he</p>
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Physio session today again involved a brutal massage my quad. Physio will join me for some legs exercises next weds so until then just more cycling.<br><br>
Weight now a lightweight 76kg. Getting leaner every day but had massive refeed today so carb bloat on. -
<p>No training Sat or Sunday due to family commitments but ate well and had a great chest and tricep session this morning. Havent really been able to attribute it to anything obvious but maybe it was due to the 2 days rest.</p>
<p> </p>
<p>Workout was:</p>
<p>Incline DB press - 12x25kg/side, 12x27.5, 10x30, 12x30</p>
<p>DB pullovers - 15x17.5kg, 12x20, 12x20</p>
<p>BB Bench - 8x60kg, 6x80, 5x85, 2x90, 1x95, 8x70</p>
<p>Machine flies -12x60kg, 12x66, 12x69</p>
<p>Weighted dips - 15 (unweighted), +28kg x 10, 10 reps, 15 unweighted</p>
<p>OH cable extensions - 15x38kg, 12x44, 12x50, 12x50</p>
<p> </p>
<p>Also did my 15mins cycling as required.</p>
