JK vs BigRed
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<p>Fairly easy back and shoulders session this morning</p>
<p> </p>
<p>Lat pulldowns - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Seated row - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x44</p>
<p>CG pulldowns - 15x54kg, 10x60 dropset --> 10x48, 10x66 dropset 10x42</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@4kg)</p>
<p>Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 8kg)</p>
<p>Seated DB press (3 sets of 12 @ 22.5kg) superset with KB shrugs (3 sets of 15 @ 24kg)</p>
<p> </p>
<p>Chucked in 3 sets of kettlebell waiters walk. Just did the same way as on Monday @ 16kg but this time 20steps each way.</p>
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<p>Finished off with 15mins on the cross-trainer</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="542379" data-time="1447707561"><p>nah as those weights are so light. Could prob get away with 5reps but just feel like not warmed up enough before start putting in the effort on the heavier weights</p></blockquote>
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It's definitely a balance, when warming up with only 70kg ya definitely wanna do them fast and explosively to activate the fast twitches for those big lifts later on. -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="544417" data-time="1448487093">
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<p>8km run with the wife this morning. Dam hilly too. Felt it!</p>
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<p> </p>
<p>Not sure if you are talking about the run or the wife!! :whistle:</p> -
<p>Shorter session this morning as a wee bit pressed for time.</p>
<p> </p>
<p>Warmup was usual of pressups</p>
<p> </p>
<p>Machine flies - 15x48kg, 15x54, 15x60</p>
<p>Hammerstrength chest press - 15x35kg/side, 12x45, 12x45, 12x45</p>
<p>Reverse grip weighted chins - +10kg x 8, 8, 8, 7</p>
<p>Reverse cable curls - 8x44kg, 8x44, 10x44, 8x50 (superset with chins)</p>
<p>Close grip bench - 8x70kg, 8x70, 6x70, 6x70</p>
<p>OH cable extensions - 10x44, 10x44, 12x44, 10x50 (superset with CG bench)</p>
<p>EZ bar 21s - 3 sets @ 22kg superset with dips to failure (15-20 reps)</p>
<p> </p>
<p>Did some abs work in there between sets - decline crunchs and hanging leg raises</p> -
Pretty loose eats yesterday as had an offsite for work then some of the young kids we hire got there CA exam results back so ended up hitting the bars with them around 1pm. Cost me a fair bit and indulged as well but good fun<br><br>
Wet start this morning so the outdoor session got canned for 2nd weekend in a row. Managed to sneak off to the gym this arvo while the kids were at a party tho so nailed my 2nd leg session for the week<br><br>
Did a 15min ride and a roll then hit up the weights <br><br>
Squats - 10xbar, 5x60, 5x80, 5x100 then 5 sets of 5 @ 120kg. Felt good but prob not as deep as I would like <br><br>
Leg press - 15x160kg, 15x160, 12x200, 15x200, 15x200, 25x120, 25x120<br><br>
Seated calf press - 10x40kg, 12x40 x 5 sets<br><br>
Did a roll out and some abs work to finish -
<p>Rest day yesterday which was pretty good.</p>
<p> </p>
<p>Upper body this morning as usual for a monday</p>
<p> </p>
<p>DB flat Bench - 10x20kg/side, 10x27.5, 8x32.5, 8x35, 10x35, 8x35</p>
<p>T-Bar rows - 12x50kg, 10x60, 6x65, 6x65, 6x65, 10x60</p>
<p>Weighted dips - unweighted x 10, +30kg x 8,8,8 dropset --> 10 unweighted</p>
<p>Widegrip pullups - 10, 10, 8, 8 reps</p>
<p>BB overhead press - 10xbar, 8x40, 10x40, 10x40 dropset --> 10xbar</p>
<p>Inclune DB curls - 10x15kg/side, 6x20, 6x20, 10x17.5</p>
<p>Rope pushdowns - 10x74kg, 8x80, 8x80, 8x80 dropset --> 12x50</p>
<p> </p>
<p>Also did 4 sets of the KB waiters carry too @ 16kg.</p> -
<p>Legs today</p>
<p> </p>
<p>Deadlifts - 5x70kg, 5x110, 3 x140, 2x160, 2x160, 2x160, 5x140, 5x110</p>
<p>Front squats - 10xbar, 10x50kg, 10x50, 10x50, 10x50</p>
<p>Back squats (deep and paused) - 15x50, 15x50</p>
<p>Lying leg curls - 12x36kg, 15x36</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p>Leg extensions - 20x36kg/side, 30x30/side</p>
<p> </p>
<p>Finished with some abs work and then 15mins on the bike.</p> -
<p>man, I'm missing front squats. My shoulder still isn't that happy with front rack and I ain't flash at crossed arms. Nice volume on those squats bro.</p>
<p> </p>
<p>What does your ab work involve these days?</p> -
<p>Mixing it up - but mainly a lot of shit I dont know the name for. Usually do one day heavier ie with weights and then the next day high rep it. My abs are shite tho so yeh....</p>
<p> </p>
<p> </p>
<p>Back and shoulders today.</p>
<p> </p>
<p>Arnie DB press - 4 sets of 12 @ 15kg</p>
<p>Seated row - 15x48, 15x54, 15x60, 15x60 (superset with arnie press)</p>
<p>Upright row - 15x38, 12x44, 15x44</p>
<p>Hypers - 15, 15, 15 (superset with upright row)</p>
<p>Straight arm pulldowns - 15x38, 15x44, 15x44</p>
<p>Shrugs (machine) - 15x40kg/side, 12x60, 12x60, 12x60</p>
<p>Lat pull downs - 15x54kg, 15x54</p>
<p>Close grip pulldowns - 15x60, 15x60</p>
<p>DB side raises - 12x7.5kg, 12x7.5, 12x7.5, 20x5</p>
<p>Front cable raises - 10x26kg, 10x26, 12x20, 20x14 (superset with DB side raises)</p> -
<p>Great workout this morning</p>
<p> </p>
<p> </p>
<p>Incline DB press - 15x22.5kg/side, 12x27.5, 10x30, 10x30, 10x30</p>
<p>DB decline flies - 12x12.5kg/side, 12x12.5</p>
<p>DB pullovers - 15x17.5kg, 15x20</p>
<p>Hammerstrength flat bench - 20x30kg/side, 20x30</p>
<p> </p>
<p>Seated DB (iso) curls - 4 sets of 8 @ 15kg</p>
<p>Preacher curls (iso) - 4 sets of 6 @ 27kg</p>
<p>Reverse cable curls - @ 32kg x 12, 12, 15 reps</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg</p>
<p>Skullcrushers (iso hold) - 4 sets of 8 @ 27kg each superset with 10 dips</p>
<p> </p>
<p>Then 1 finisher set for the pump of DB hammer curls - 12x12.5kg/side --> pressups to failure (think 15 reps) --> EZ bar 21s (just the bar) --> pressups to failure (about 10reps)</p>
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<p> </p>
<p>Oh yeah short 5k run yesterday morning. Nothing flash</p> -
Banged out a 9km run on Friday evening as part of the Powerade challenge for work. Quite a few have been giving me shit for not running it this year and it closes next weekend. Was feeling good Friday so smacked it out after kids had gone to bed. Gave it my all for just over 38mins. Pretty happy with time.<br><br>
Sat morning did les mills outdoor session and it was running based so lots of sprints etc with burpees, jump squats, press-ups, lunges throw in. Quite a bit of it was tabata style so was hard but felt like I killed it and was on the limit for the majority of the workout. <br><br>
Feeling pretty dam fit at the moment which is great -
<p>Upper body power this morning</p>
<p> </p>
<p>No real warmup, just some pressups and stretches.</p>
<p> </p>
<p>BB bench - 10x60, 6x80, 3x90, 4x90, 3 x90, 10x80, 15x60</p>
<p>BB row - 10x50, 8x60, 8x60, 8x60, 12x50</p>
<p>Weighted dip - +20kg x 15, 12, 12 reps</p>
<p>Neutral grip weighted chins - +10kg x 10, 10, 10 reps</p>
<p>Hammerstrength OHP - 15x15kg/side, 10x30, 10x35, 10x35 - last two sets dropsetted with 1st set 25x42kg lat pulldowns then for 2nd set 25x42kg seated row</p>
<p>EZ bar curls - 12x27kg, 10x37, 10x37, 8x37</p>
<p>DB overhead extensions - 15x22.5kg, 12x25, 12x25, 12x25</p>
<p> </p>
<p>Finished with a roll and stretch as glutes and groin super tight from either Friday or Saturdays efforts.</p>
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<p>
Also did 3 sets of waiters carry with the 16kg kettlebell.</p> -
<p>Lately I've got in the habit of doing a KB hold before bench, picked it up from my PT.</p>
<p> </p>
<p>Lay on your back with one arm straight up, KB extended and let your shoulder sit back against the ground. Really loosens up the shoulders for benching and seems to help with posture too.</p>
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<p>Might have to sneak some EZ bar curls into tonights workout, good fun those.</p> -
<p>Fukk...</p>
<p> </p>
<p>Groin still super tight and quads were a bit sore too. Had a decent ride to warmup and worked the foam roller pretty good but wasnt enough. Tried some squats and think over compensated a bit as did something to my back. Nothing major but a bit sore so had to take it easy.</p>
<p> </p>
<p>Squats - 10xbar, 8x50kg, 5x80, 3x110, 2x120, 10x80, 12x80, 12x80</p>
<p>Straight leg deads - 12x50kg, 10x60, 10x60, 10x60</p>
<p>Reverse hypers - 15, 15, 15</p>
<p>Seated calf press - 20x200, 15x300, 15x300, 15x300, 15x300</p>
<p> </p>
<p>Then retired to abs (3 x circuit of side planks, mountain climbers, leg drops) with foam roller and stretching in between circuits</p>
<p>15mins ride on the bike to finish.</p> -
<p>sucks when you are sore and have to dial things back a bit. Hope the back is all good after a rest. If it gets tight try reverse bearcrawls - those bad boys are magic to loosen up the lower back.</p>
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Yeah my latest deadlift session was crap this morning on account of a weekend spent walking lotsa hills and sprinting at the park. Was still a tiny bit sore which reduced the loads somewhat. Real stink. Dom Mazetti would be disgusted that I had been doing stuff that even vaguely resembled cardio.
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<p>Back and shoulders today but took it easy and fairly limited on the back exercises</p>
<p> </p>
<p>Workout included:</p>
<p> </p>
<p>DB side raises (4 sets), rubber band pulls(4 sets), machine seated row (4 sets), machine shoulder press (4 sets), upight rows (4 sets), seated DB arnie press(4 sets), lat pulldowns (4 sets), shrugs (3 sets), EZ bar front raises (4 sets)</p>
<p> </p>
<p>Felt ok. Should be right over next day or two.</p>
