JK vs BigRed
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<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>although you did leave breakfast behind so points off for that :whistle:</p>
<p> </p>
<p>Had a google for i-load, interesting stuff - no wonder you had the epic pump bro!</p> -
Had an awesome outdoor session this morning. Pushed hard to the limit.<br><br>
Lots of sprints, bear crawls, mountain climbers, squat jumps, lunges, push-ups ( so many push-ups ... Normal, Tricep, one hand, plyos) <br><br>
Finished with a 6 min tabata track of sprints and burpees. Killed it -
Pretty light session this morning. Getting some funny electric shock like twangs through my shoulder which I think is nerve related so these days off over Xmas should do me well. Surprisingly it was fine for golf yesterday but tricep seem to trigger it badly. <br><br>
So today's workout....<br><br>
Deadlifts - 10x70kg, 5x100, 10x100, 5x150, 5x150<br>
Hammerstength incline press - 15x20kg/side, 12x35, 12x45, 8x50 dropset 10x35<br>
Squats - 10xbar, 10x60, 5x100, 5x100, 20x60, 25x60<br>
Pull-ups 10, 10, 10, 10 reps<br>
Cable side and from raises - 3 sets of 10 to 15 reps on each, various weights <br>
Tricep push Down's - bailed out of first set after 3 reps of 50kg<br>
EZ bar curls - 3 sets of 21s @ 27kg<br>
Hammer curls - 10x15kg/side dropset 10x10kg/side <br><br>
Was supposed to do some abs but forgot
