JK vs BigRed

JK

2nd arms session of the week.
 
Warmup was just incline pressups x lots
 
 
Close grip bench - 10x50kg, 10x60, 10x70, 8x75, 8x75, 8x75 dropset 10x50
 
Superset 1
Barbell row - 10x40kg, 10x50, 8x60, 8x60, 8x60 dropset 10x40
Rubber band pressups 10, 10, 10, 10 dropset 10 no band (do these with rubber band around hands and back - get a mean tricep overload at the top)
 
Superset 2
Barbell perfection curls - 10x27kg, 10x27, 10x27
Tricep OH cable extensions - 10x44kg, 10x44, 10x44
 
Hammercurls - 25 x 10kg/side
 
 
Cardio - 20mins on the bike. Good to loosen up the quads and glutes after yesterdays squats.

JK

More full bodytoday. 

Standard warmup of 5mins on the bike then leg extensions and a roll out.
 
Leg press - 20x80kg, 10x60, 10x200, 10x240, 10x240, 10x240 dropset --> 15x160
 
Standing BB overhead press - 10x40kg, 10x40, 10x40 dropset --> 10x35
Straight leg deads - 10xx70kg, 10x70, 10x70, 10x70 (superset with the BB press)
 
1 arm DB rows - 10x30kg, 10x30, 10x30
Standing calf raises - 150x10, 150x10, 150x10 (superset with DB rows)
 
Then did 10 sets of 12-15 reps of DB lat raises using 7kg DBs
Each set superset with abs work being
Decline crunches - 3 sets of 20
Hanging leg raises - 4 sets of 10
Weighted side bends - 3 sets of 10 per side
 
A couple of sets of ab roller and a foam roll out on legs to finish

JK

3rd and final arms day of the week....
 
 
Started with 1000m row moderate pace then some pressups.
 
 
Chins - 12 unweighted then + 15kg x 8, 8, 8, 7 dropset --> 8 unweighted
 
Superset 1
Incline DB curls - 15x20kg, 10x30, 10x30, 10x30 dropset 10x20
Standing D grip cable curls (ie facing away from the stack) - 10x14kg/side, 10x20, 10x20, 10x20 dropset 10x11
 
Superset 2
Standing zottoman DB curls - 10x12.5kg/side, 10x12.5, 10x12.5, 10x12.5
Seated Tricep OH BD extensions - 10x25kg, 10x27.5, 10x27.5, 10x27.5
 
Bicep cable curls - 2 sets of 25 x 36kg superset with 20dips each
 
 
Did some more abs work to finish - about 10mins worth as these arms workouts are pretty short. Probably could have done some cardio but something about cardios and friday doesnt fit.

Paekakboyz

yeah bro, Friday is all about the pump!

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="525139" data-time="1444337148">yeah bro, Friday is all about the pump!</blockquote>
 
Suns out guns out Maa Fuckers!!!!!!

JK

Tough weekend with moving out of home ahead of major renovations. Didnt eat well either and was down on strength this morning
 
 
Deadlifts - 10x70kg, 6x110, 8x130, 6x140, 6x140, 6x140 dropset --> 10x110
 
Superset 1
Dips - 12 unweighted, then +35kg x 8, 8, 8 reps dropset --> 10 reps unweighted
Preacher curls - 12x27, 8x29.5, 8x32, 8x32 dropset --> 8x27kg
 
Superset 2
Decline DB extensions - 8x12.5kg/side, 8x12.5, 8x12.5
Incline DB curls - 8x17.5kg/side, 8x17.5, 8x17.5
 
Tricep rope pushdowns - 20x50kg
 
Finished with 20mins on the cross trainer watching the end of France vs Ireland
 
Short week as have my 100holes on friday so will double up Day 2 and Day 3 training in to longer session on weds morning. Tues and Thurs will be full body.

JK

Full body workout today. 

5mins on the bike then leg extensions and a roll out.
 
Squat - 10xbar, 8x60kg, 5x80, 5x100, 5x110, 5x110 dropset --> 10x80, 12x80 (right knee was a bit sore today so didnt push it)
 
Hammerstrength seated overhead press - 20x20kg/side, 12x35, 8x40, 8x40 dropset --> 15x20
Seated HS curls - 12x78kg, 12x78, 12x78, 12x78 (superset with the overhead press)
 
Lat pulldowns - 20x48kg, 12x60, 10x66, 10x66
Lunges - 15/side, 15/side, 15/side (superset with lat pulldowns)
 
Hanging leg raises - 4 sets of 12
Standing calf raises 1 sets of 15 @ 138kg, 3 sets of 15 x 150 (superset with leg raises)
 
Did some more abs work and a roll out to finish off.

JK

So had to combine Weds and Friday arms day in to one today. Picked a few exercises from both to try make things fit. Planned it out last night but then forgot my book (assuming its still on the table at home). Stuffed up a couple of weights but worked out OK.
 
Close grip bench - 10x50kg, 10x70, 6x80, 6x80, 6x80 dropset --> 12x50
 
Chins - 10 unweighted then +20kg x 7, 7, 6 reps dropset --> 10 x unweighted
 
Superset 1
Perfection BB curls - 8x27, 8x27, 8x27 (sould have done these heavier)
Rubber band pressups using the shorter heavy band 6 reps, 7 , 6 then dropset 10 no band
 
Superset 2
Standing zottoman DB curls - 10x12.5kg/side, 8x15, 8x15 8x15
Tricep OH cable extensions - 10x48kg, 8x54, 8x54, 9x54
 
Hammer curls - 20x12.5kg/side, 20x12.5

JK

Full body today but took it fairly easy ahead of tomorrow
 
Warmup was 10mins ride
 
Leg press - 20x80kg, 20x120, 20x160, 12x200, 12x200, 12x200
 
Standing BB overhead press - 20x20kg, 12x35, 8x42.5, 8x42.5 dropset --> 10x35
Ling hamstring curls Straight leg deads - 20x30kg, 12x36, 8x42, 8x42 (superset with the BB press)
 
1 arm DB rows - 20x20kg, 12x27.5, 8x32..5
Seated calf press - 20x200, 15x300, 10x340 (superset with DB rows)
 
Then did 6 sets of 12-15 reps of DB lat raises using 7kg DBs
Each set superset with abs work being either decline crunches (sets of 20), medicine ball twists (12 per side), weighted side bends (12 per side)
 
Did some stretch and roll to finish and a couple of sets of the ab roller.
 
Another 10mins on the bike

JK

Late update as been busy as fuark today.
 
Did the 100holes of golf on friday. Went mean as and not even sore the next day. My fitness is well up on last time.
 
Back in the gym today for week 3 of arms --> Arms --> ARMS
 
 
Deadlifts - 10x70kg, 12x110, 10x120, 10x120, 10x120 then rest pause 10sec --> 3 more reps -->10secs --> 2 more reps
 
Superset 1
Dips - 12 unweighted, then +30kg x 12, 12, 12 reps then rest pause (10secs) --> 3 more reps --> 10secs --> 2 more reps
Preacher curls - 12x27kg, 12x27, 12x27, 12x27 rest pause --> 4 reps --> 2 reps
 
Superset 2
Decline DB extensions - 12x12.5kg/side, 12x12.5, 12x12.5
Incline DB curls - 12x15kg/side, 12x15, 12x15
 
Tricep rope pushdowns - 30x42kg
 
Then 15mins cardio on the bike.

JK

Full body workout today and a really good session 

5mins on the bike then leg extensions and a roll out.
 
Squat - 15xbar, 12x60kg, 6x90, 10x100, 12x100, 12x100, 10x100 dropset --> 10x60
 
Seated DB overhead press - 10x22.5kg/side, 12x22.5, 12x22.5, 10x25, dropset --> 10x12.5
Seated HS curls - 12x78kg, 12x78, 12x78 dropset --> 12x54 (superset with the DB press)
 
Lat pulldowns - 12x63kg, 10x66, 10x66 dropset --> 10x48
Lunges - 15/side, 15/side, 15/side (superset with lat pulldowns) + 20 bodyweight squats as a kicker
 
Did some more abs work and a roll out to finish off.

JK

More arms
 
Close grip bench - 10x50kg, 10x65, 10x75, 10x75, 10x75 rest pause (15secs) + 3 reps, rest pause + 2 reps
 
Superset 1
Barbell row - 10x50, 12x50, 12x50, 12x50 rest pause + 4 reps, rest pause + 2 reps
Rubber band pressups 10, 10, 10, 10 dropset 10 no band
 
Superset 2
Barbell perfection curls - 12x27kg, 12x27, 12x27
Tricep OH cable extensions - 10x50kg, 12x50, 12x50
 
Hammercurls - 30 x 10kg/side
 
Finished with 20mins on the bike. Legs needed it after yesterdays squats. Still feeling a bit tight

JK

Was short on time this morning so did one giant set which consisted of me just roaming around the gym banging up sets and reps as I felt fit. Was a bit of a laugh but gym was quiet so didnt seem to bother anyone. Reps were high (ie 15-20 range) and weights a bit lower than usual. Plenty of intensity.
 
Warmup was 10mins ride on the bike. Legs and ass still super tight. Should have rolled.
 
Giant set included 3 to 4 sets of each of: BB clean and press, front raises, leg press, bent over cable row, lateral raises, standing calf raises, weighted decline situps, weighted side bends, hanging leg raises. No real rest, lots of huffing and puffing. About 30mins all up.

JK

Its friday so arms.....day 3 of this 4 week arm programme.
 
 
Chins - 12 unweighted then + 10kg x 12, 12, 12, 10 rest pause + 3, rest pause + 2
 
Superset 1
Incline DB press - 15x27.5kg, 12x30, 12x30, 12x30
Standing D grip cable curls - 10x20kg/side, 12x20, 12x20, 12x20 rest pause + 5, rest pause + 3
 
Superset 2
Standing zottoman DB curls - 12x10kg/side, 12x10, 12x10, 12x10
Seated Tricep OH BD extensions - 12x25kg, 12x27.5, 12x27.5, 12x27.5
 
Reverse cable curls - 2 sets of 30 x 30kg 
Dropset of cable curls from 60kg (to failure) down to bugger all.
 
 
Thinking about shooting off early today if the weather is good and running some stairs on the way home. Just wish the water would warm up so I can cool off with a swim after it.

JK

Stopped at my park on the way home and ran stairs. Did 10 repeats - 5 single step and 5 double step sprints.
 
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Good blow out in the sun. Almost went for a swim at the end as felt like summer. But water still cold as fuark!!

JK

Short week and didnt train yesterday as golfed instead. Means arms today and tomorrow, then friday. Full body thurs. Shouldnt be too bad tho as week 4 of this programme is higher reps and lower sets and no supers or dropsets etc.
 
Deadlifts - 10x70kg, 10x110, 15x110, 15x110
 
Superset 1
Dips - 12 unweighted, then +30kg x 15, 15
Preacher curls - 15x27kg, 15x27
 
Superset 2
Decline DB extensions - 15x10kg/side, 15x10
Incline DB curls - 15x12.5kg/side, 15x12.5
 
Tricep rope pushdowns - 50x38kg
 
Did some abs work to finish.

JK

Decided to mix things up and did some arms today
 
Close grip bench - 15x50kg, 15x65, 15x65
 
Superset 1
Barbell row - 15x40, 15x40
Rubber band pressups 15, 15
 
Superset 2
Barbell perfection curls - 15x25kg, 15x25
Tricep OH cable extensions - 15x44kg, 15x44
 
Hammercurls - 50 x 7.5kg/side
 
Then 30mins on the bike doing hills

JK

Full body blast today. Well kinda.
 
Did 5mins on the bike to warmup then a few non-stop supersets ie no rest, just walk to next station and bang out the reps.
 
1) Leg press - 15x160kg superset with lat pulldowns - 15x48kg X 6 sets of each
2) Leg extensions - 15x48kg/side superset with seated row 15x48kg -X 5 sets of each
3) Shoulders - upight rows 12x38kg superset with cable side raises - 12x5kg/side and front raises - 12x5kg/side X 4 sets of each
4) Hanging leg raises - 12reps superset with seated calf press - 20x300 X 4 sets of each
5) Reverse hypers - 15reps superset with ab roller - 12 reps X 3
 
Done.

JK

Slept in a bit this morning and huge work day but never miss a gym session, particularly when its arms.....Final day of this 4 week arm programme.
 
 
Chins - 12 unweighted then + 10kg x 12, 12, then unweighted for 15, 15 reps
 
Superset 1
Incline DB press - 15x27.5kg, 15x27.5, 15x27.5
Standing D grip cable curls - 15x20kg/side, 15x20, 15x20
 
Superset 2
Standing zottoman DB curls - 15x10kg/side, 15x10, 15x10
Seated Tricep OH BD extensions - 15x25kg, 15x25, 15x25
 
Reverse cable curls - 1 sets of 50 x 18kg 
Dropset of cable curls from 60kg (to failure) down to bugger all.

Paekakboyz

good man! I had to google zottoman DB curls!!

The Silver Fern

JK vs BigRed