JK vs BigRed
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<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>
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<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>
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<p> </p>
<p>Back and shoulders today.</p>
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<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>
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<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> -
<p>Not too bad this morning but took it fairly easy again.</p>
<p> </p>
<p>Did 10mins on the bike and then a lower body circuit as follows:</p>
<p> </p>
<p>kettlebell squats - 20reps @ 20kg</p>
<p>lying hamstring curls - 20 reps @ 30kg</p>
<p>leg extensions - 20 x 42kg/side</p>
<p>seated calf press - 20x240</p>
<p> </p>
<p>Did it 5 times through, no rest.</p>
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<p>Then some abs work which was 5 sets of hanging leg raises superset with weighted side bends</p>
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<p>Finished with 20mins on the xtrainer.</p> -
<p>and swooning ladies (prob a few guys too) all round the office!!</p>
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<p>or by massive pumps did you mean you are wearing super high heels to work again! :whistle:</p>
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<p>Didnt make the ourdoor session on sat morning as had kids party to organise. No real exercise all weekend in fact.</p>
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<p>Back in to it this morning with upper body. Pretty good session. Not as heavy as usual but full on.</p>
<p> </p>
<p>DB incline bench - 12x25kg/side, 10x30, 12x30, 12x30, 10x30</p>
<p>DB flies - 15x12.5kg/side, 12x12.5</p>
<p>1 arm DB rows - 12x30kg, 10x32.5, 8x35, 8x35</p>
<p>Dips - 10 (unweighted), +30kg x 10, 10, 10 reps then 12 unweighted</p>
<p>Pullups - 10, 10, 10, 10 reps</p>
<p>Seated row - 2 dropsets of 5x72kg --> 5x60kg --> 10x48kg</p>
<p>Lat pulldowns - 2 dropsets of 5x72kg --> 5x60kg --> 10x48kg</p>
<p>BB overhead press - 10xbar, 10x40kg, 10x40, 10x40, 10x40, 10x40</p>
<p>Incline DB curls - 10x17.5kg/side, 10x17.5, 10x17.5</p>
<p>OH DB extensions - 12x25kg, 12x25, 12x25</p>
<p>Reverse cable curl drop set - 10x26kg --> 10x20 --> 10x14</p>
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<p>Finished with 10mins on the bike watching the 630am news.</p> -
<p>JK, do you mix the order of things up much? or always hit things in that sequence?</p>
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<p>I lol'd that you finished up watching the 6.30am news... You are officially the sickest puppy on the fitness forum brah!</p>
