JK vs BigRed
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<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>
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<p>Work out was</p>
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Warmup - pressups, BB rows, BB curls x lots</p>
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<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>
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<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> -
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> -
Skipped gym yesterday as had golf but did shoulders arms and calves today and a pretty good session.<br><br>
Started with overhead bb press and upright rows then seated calf raises and narrow grip chins. Rest of workout included side raises, straight arm pull downs, standing calf raises, skull crushers, single arm cable bicep curls, rope push downs and bicep curl machine. -
Woke early so went to gym for more full body and back to back workouts given trained yesterday <br><br>
Did 10mins on the bike (first cardio of the year) then superset times DB bench with leg press. Followed with incline DB press, seated row, lying leg curls, lat pull downs and of course some more arms work being cable curls and OH dumbell extensions.<br><br>
Been using a pretty high rep scheme for most stuff lately, usually 20/15/10/10 and a double dropset of 10/10/10 to finish each exercise. -
Sun burn recovering ok. But sore but not as bad as yesterday. Will be stoked (and amazed) if can get through without peeling.<br><br>
Did shoulders, calves and arms again today. <br><br>
Shoulders workout was side raises, overhead barbell press, seated db press, round the worlds and cable rotations.<br><br>
Calves was just about 10 sets of seated calf press. Didn't want to do standing as didn't want weight on the shoulders <br><br>
Arms work was preacher curls, decline dumbbell extensions, single arm cable curls and rope push downs <br><br>
Did some abs work to finish as well -
<p>good stuff bro, I just started back at work today but I'm most excited about a gym session! reckon I'll sneak out a bit early!</p>
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<p>lol for anyone else going every second day would be a increase in visiting the gym!</p>
