JK vs BigRed
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<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>
<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 -
Did bit of a workout yesterday arvo mid Xmas binges <br><br>
Did a short sprint up drive and back then a pressup, repeat but 2 pressups and repeated up to 10 pressups then back to nil <br><br>
Did some body weight squats and step ups then repeated the pressups and sprints routine again.<br><br>
Good fun -
Another full body workout today. Tying to hit them gym every couple of days over the break just to stay in check<br><br>
Today's workout included squats, Pull-ups, overhead barbell press, DB rows, shrugs, incline curls and overhead cable extensions. <br><br>
Also did some rubber bands work for the rear delts and some abs work at the end. Good lil session to start the day. -
And again this morning in a very quiet gym<br><br>
Started with deads up to 3 sets of triples at 160kg and a rep out at 110, prob 15 reps<br><br>
Rest of workout was incline press, lat pulldowns, reserve hypers, close grip pull downs, seated calf press, DB side raises, face pulls, weighted dips (to 30kg), preacher curls and decline DB extensions -
Keeping up The every other day full body workout approach and got in mid arvo today. Only person there for first hour and then my old PT mate turned up. Was a good catchup and he said I was looking good as so left feeling pretty positive.<br><br>
Today's workout was BB bench, t bar rows (both wide and narrow grips), squats superset with leg extensions, DB arnie shoulder press, shrugs, BB curls and tricep push downs -
<p>Trying for something similar JK, at least till we head away. How is the back? come right?</p>
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Quick progress pic as haven't posted one for a while<br><br>
Sitting at 79.5kg here and not as lean as I was pre Xmas. Excuse the moon tan. Summer yet to arrive here in Auckland <br><br><br><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=0ujt0uuo.vuh.jpeg"><img src="http://iforce.co.nz/i/0ujt0uuo.vuh.jpeg" alt="0ujt0uuo.vuh.jpeg"></a>
