JK vs BigRed
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<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>
<p> </p>
<p>lol for anyone else going every second day would be a increase in visiting the gym!</p> -
Still not back at work but did back and shoulders session this morning as I transition back in to my normal week day routine<br><br>
Workout was:<br><br>
DB rows - 20/15/12/8 reps<br>
Close grip pull downs - 20/15/12/10<br>
Hypers - 15/15/15<br>
Straight arm pull downs - 20/15/12/12<br>
Cable Lat raises - 20/20/20<br>
Upright BB rows - 20/15/10/10<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each<br>
Seated shoulder press using the machine and reverse facing - 20/15/10 then a triple dropset of 10/10/10<br>
Bus divers - 12/12/12 superset with kettle bell shrugs 12/12/12 with 3 second holds<br>
Cable shrugs - 20/20/20<br><br>
Had a mean shoulder pump when finished -
<p>Officially back to work today and back to the gym good and proper.</p>
<p> </p>
<p>Did legs today as only really did squats on Monday.</p>
<p> </p>
<p>Warmup was 10mins on bike then a roll-out and light leg extensions</p>
<p>Front squats - 15xbar, 10x50kg, 10x50, then 5x5 @ 70kg</p>
<p>Seated HS curls - 20/15/10/10 reps</p>
<p>Leg press - 20/15/12/12</p>
<p>Lying HS curls - 20/15/10 then dropset 10/10/10</p>
<p>Seated calf press - 20/12/12/12</p>
<p>Leg extensions - drop set of 10reps per side from 60kg down to 8kg</p>
<p> </p>
<p>Did some abs work and a rollout to finish.</p> -
<p>Had a shocking night and didnt get to sleep until 4am after a few incidents with the neighbours in the rental a couple of houses away from us. Started with noise control, then 2 police cars and ended with me giving one of the guys a smack on the chops. Actually no it didnt end there, it ended when he jumped in his car drunk and drove in to his fence.</p>
<p> </p>
<p>Anyway......reset the alarm for 7am and just came to work. Been on the coffees and carb loading all morning but will head to the gym mid arvo and smash chest and arms as usual before heading to the T20 at Eden Park tonight. That is assuming of course that my house has not been burnt down....</p> -
<p>WTF!! Luckily you've been doing speed work and lifting heavy, Jake the Muss would be proud!</p>
<p> </p>
<p>Hope you went Joseph Parker on that muppet bro, was it a crisp jab or a straight cross?</p>
<p> </p>
<p>Ride that pump to the gym and enjoy the cricket. I suspect that numpty would struggle to start a fire from the sounds of things.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="552540" data-time="1452808171"><p>Had a shocking night and didnt get to sleep until 4am after a few incidents with the neighbours in the rental a couple of houses away from us. Started with noise control, then 2 police cars and ended with me giving one of the guys a smack on the chops. Actually no it didnt end there, it ended when he jumped in his car drunk and drove in to his fence.<br>
<br>
Anyway......reset the alarm for 7am and just came to work. Been on the coffees and carb loading all morning but will head to the gym mid arvo and smash chest and arms as usual before heading to the T20 at Eden Park tonight. That is assuming of course that my house has not been burnt down....</p></blockquote>
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The only way that story could possibly be any better would be if you got racist and advised him it would be in his best interests to stay off your lawn. -
Haha should have said that!<br><br>
Smashed seven shades of shit out of chest and arms on Friday arvo. Was pumped as by the time i left for cricket. Highlight of the workout was a bicep busting finisher which was 10 reps of BB curls superset with 20 reps of hammer curls and did 10 sets of this. Almost died!<br><br>
This morning I did the outdoor high intensity session and did die. Too Fkn hot to do squat jumps and burpees, near crawls, lunges, pressups etc. Was a mean session and I killed it by soooo much sweat. Had a good swim in the sea straight after it. Pretty cool way to start the day and wash out last nights beer -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="552540" data-time="1452808171"><p>Had a shocking night and didnt get to sleep until 4am after a few incidents with the neighbours in the rental a couple of houses away from us. Started with noise control, then 2 police cars and ended with me giving one of the guys a smack on the chops. Actually no it didnt end there, it ended when he jumped in his car drunk and drove in to his fence.<br>
<br>
Anyway......reset the alarm for 7am and just came to work. Been on the coffees and carb loading all morning but will head to the gym mid arvo and smash chest and arms as usual before heading to the T20 at Eden Park tonight. That is assuming of course that my house has not been burnt down....</p></blockquote>
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That sounds pretty intense - on the plus side, surely it counts as two work outs in one day....(sounds like a Crowded House song) <br>
Hope the "neighbours" are now behaving themselves, nothing worse than having to put up with other twats right on your doorstep. Glad to see it didn't spoil your day in the end. -
<p>Pretty sore from saturday mornings efforts but nothing that would stop me this morning for upper body heavy day. Going back in to my usual upper heavy / lower heavy / back & shoulders / lower and cardio / chest and arms sort or split. Seems to work well for me</p>
<p> </p>
<p>Today</p>
<p>BB bench - 10x50, 8x70 then 5x5 @ 80kg</p>
<p>T-bar rows - 15x40kg, 10x50, 8x60, 5x5 @ 65kg + dropset to finish</p>
<p>Dips - 15 reps, +15kg x 10 reps, +30kg x 8, 8, 8 reps</p>
<p>Pullups - 8, 10, 10, 10, 8 reps</p>
<p>BB overhead press - 15xbar, 10x30, 8x40, 8x45, 8x45 dropset</p>
<p>Preacher curls - 4 sets of 10x27kg</p>
<p>DB overhead extensions - 15x20kg, 12x25, 10x25, 10x25</p>
