JK vs BigRed
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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>
<p> </p>
<p>Then some abs work which was 5 sets of hanging leg raises superset with weighted side bends</p>
<p> </p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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> -
<p>Haha yeah if I dont get in there for 530am I most likely wont make it on a week day.</p>
<p> </p>
<p>Today was legs. Back still not 100% from last week so didnt go heavy but again it was full on.</p>
<p>
Warmup was 5 mins on bike, a roll out and 3 sets of leg extensions 12reps @ 30, 36 and 42kg</p>
<p>Squats - 10x bar, 10x60, 8x90, 5x110, 5x110, 5x110 dropset --> 8x90, 8x90 dropset --> 10x60</p>
<p>Leg press - 20x40kg, 20x80, 15x160, 12x200, 12x200, 12x200 dropset --> 12x160 (actually did the first few sets of leg press as supersets to squats from the 110kg squat set onwards)</p>
<p>Seated hamstring curls - 12x72kg, 12x72, 15x72, 15x72</p>
<p>Reverse hypers - 15, 15, 15 reps</p>
<p>Standing calf raises - 20x130, 15x160, 15x160, 15x160, 15x160</p>
<p> </p>
<p>Then did some abs work before 10mins on the cross trainer to finish.</p> -
<p>You've been doing a bit more running lately aye? wonder if tight hammy's could be a factor with the sore back? Or did you tweak something during a lift last week?</p>
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<p>From your workout it doesn't sound like the sore back is slowing you down any! </p> -
<p>Back and shoulders this morning, mainly shoulders.</p>
<p> </p>
<p> </p>
<p>Did some light BB rows, BB OHP and rubber band pulls to warm up - 3 sets of 15 or so</p>
<p>Seated arnie DB press - 12x17.5kg/side, 12x20, 10x20, 10x20</p>
<p>Upright cable rows - 15x42kg, 10x48, 12x48, 12x48</p>
<p>Seated machine rows - 15x90 (dual) then singles of 10x70, 10x70, 10x70</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 10x50, 12x50</p>
<p>Bent over cable rows - 15x50kg, 12x68, 12x68</p>
<p>Seated DB press - 12x22.5kg/side, 10x25, 10x25</p>
<p>Rear delt flies - 12x36, 12x36, 20x30 (superset with DB press)</p>
<p>Seated DB side raises - dropsets of 10x7.5kg --> 10x5kg --> 2.5kg x failure X 2</p>
<p>Seated DB front raises - dropsets of 10x7.5kg --> 10x5kg --> 2.5kg x failure X 2</p>
<p> </p>
<p>No cardio but golf today so will get in a decent walk.</p> -
<p>Back is just pies at the moment. Felt real tight at golf had to give up after 9 holes as it was getting worse. Seems ok today but didnt do much to impact it during this mornings workout.</p>
<p>
Workout was:</p>
<p> </p>
<p>Cycle - 20km (40mins)</p>
<p>Medicine ball squats - 100 reps with 10kg ball</p>
<p>Abs - weighted decline crunches, medicine ball twists, handing leg raises - 5 sets of each</p>
<p>Rollout out and stretch to finish.</p> -
<p>stink bro, hope it comes right soon! </p>
<p> </p>
<p>At least you can still squat bro!</p> -
<p>Mainly arms today for that friday PUMP</p>
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<p>Had an i-load, 40 grams of glycofuse and my usual pre on the way in so had a pretty extreme pump by the end of it. Also brought another iload cap in to the office as we have a shared morning tea so it will be a good way of making the most of all the yummy sugary carbs on offer.</p>
<p> </p>
<p>Work out was</p>
<p>
Warmup - pressups, BB rows, BB curls x lots</p>
<p> </p>
<p>Incline DB press - 15x22.5kg/side, 12x27.5, 10x30, 10x30, 10x30, 20x22.5</p>
<p>Machine flies - 12x60kg, 12x60</p>
<p>Pullups (palms facing) x 10, 12, 12</p>
<p>Close grip bench - 10x60kg, 10x60, 10x60 (superset with pullups)</p>
<p>Seated DB (iso) curls - 4 sets of 8 @ 15kg</p>
<p>Cable curls (iso) - 2 sets of 6 @ 48kg, 2 sets of 6 @ 54kg</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 12 close grip pushups</p>
<p>EZ bar 21st @ 20kg - 3 sets superset with dips to failure (12-15reps)</p>
<p> </p>
<p> </p>
<p>Just realised I left my brekky at home so lucky i have the morning tea at 1030am. Gonna have to eat my spicy chicken salad now....</p> -
<p>Dude, you are the most prepared mofo I know! </p>
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<p>although you did leave breakfast behind so points off for that :whistle:</p>
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<p>Had a google for i-load, interesting stuff - no wonder you had the epic pump bro!</p>
