JK vs BigRed
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<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> -
<p>Legs this morning and a pretty good session despite groin still being a bit sore from the weekend (I guess satrudays HIIT efforts)</p>
<p> </p>
<p>Warmup was 5mins on the bike then a couple of sets of leg extensions and a rollout.</p>
<p> </p>
<p>Squats - 10xbar, 10x50kg, 10x80, then 5x5 @ 110 with the last one being a drop set with 10x80kg --> 15x50kg tagged on the end.</p>
<p>Straight leg deads - 12x50kg, 10x70, 10x70, 10x70</p>
<p>Leg extensions - 12x54kg/side, 12x54, 12x54</p>
<p>Lying hamstring curls - 12x36kg, 10x42 dropset --> 10x30, 10x42 --> 10x30</p>
<p>Seated calf press - 20x200, 15x300, 15x300, 15x300 then a dropset of 340 to failure then less 40 and repeat all the way down.</p>
<p> </p>
<p>Did another 5mins on the bike and a rollout/stretch to finish.</p> -
<p>Back and shoulders today</p>
<p> </p>
<p>BB rows - 15xbar, 15x40, 10x50, 8x55, 8x55, 8x55</p>
<p>Lat pulldowns - 20x48kg, 15x54, 10x66, 10x66</p>
<p>1 arm machine rows - 20x30, 15x50, 10x70, 10x70 --> both arms 15x70</p>
<p>Close grip pull downs - 15x60, 15x60<br>
Straight arm pull downs - 20x38kg, 15x44, 12x50<br>
Cable Lat raises - 20x5kg/side x 3<br>
Upright BB rows - 20x30kg, 15x40, 10x45, 10x45<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Seated shoulder press using the machine and reverse facing - 20x30kg, 15x45, 10x55, 10x55 dropset --> 10x40<br>
Bus divers - 3 sets of 12 @ 10kg superset with kettle bell shrugs 3 sets of 12 @ 24kg/side w 3 second holds<br>
Cable shrugs - 3 sets of 20 @ 86kg</p>
<p> </p>
<p>Real good workout. Pretty similar to last week, in fact the same for shoulders but enjoyed it and seeing decent progress.</p> -
<p>Had to google bus drivers! Do you find them useful? Does it hit your rotator cuffs at all?</p>
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<p>2nd legs day today.</p>
<p> </p>
<p>Started with 10mins on the bike and then some decline crunches to get the core going.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 8x110, 5x140, 3x160, 2x170, 1x180, 1x190, 5x140</p>
<p>Leg press - 30x80kg, 20x100, 20x100, 2x100</p>
<p>Reverve hypers - 20, 20, 20 reps</p>
<p>Standing calf raises - 20x130, 15x150, 15x150, 15x150 (super slow for max time under tension)</p>
<p> </p>
<p>Finished with 3 rounds of my usual abs circuit and then 3 sets of hanging leg raises.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="553589" data-time="1453314867"><p>2nd legs day today.<br>
<br>
Started with 10mins on the bike and then some decline crunches to get the core going.<br>
<br>
Deadlifts - 10x70kg, 8x110, 5x140, 3x160, 2x170, 1x180, 1x190, 5x140<br>
Leg press - 30x80kg, 20x100, 20x100, 2x100<br>
Reverve hypers - 20, 20, 20 reps<br>
Standing calf raises - 20x130, 15x150, 15x150, 15x150 (super slow for max time under tension)<br>
<br>
Finished with 3 rounds of my usual abs circuit and then 3 sets of hanging leg raises.</p></blockquote>
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How much rest between sets dude? Those Deads are up there, 3 minutes surely? -
Did usual chest and arms on Friday morning.<br><br>
Did a lot of incline DB press, then machine flies and some higher rep hammer strength flat bench<br><br>
Biceps work was seated DB curls, preacher and hammer curls. <br>
Triceps was push downs, skull crushers and dips<br><br>
Moved back in to home later that day so lots of heavy lifting. More of the same today. Seems to be never ending. -
<p>Another week underway for upper body strength</p>
<p> </p>
<p>BB bench - 10x60, 6x70, 5x80 then 5x5 @ 85kg</p>
<p>T-bar rows - 15x40kg, 10x50, 8x60, 5x5 @ 70kg</p>
<p>Dips - 15 reps, +28kg x 12, 10, 10 reps dropset for another 10 unweighted</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>BB overhead press - 15xbar, 10x35, 8x45, 8x45, 6x45 dropset --> 8x35 --> 15x15</p>
<p>Standing EZ bar curls - 12x27, 8x37, 8x37, 8x37, 8x37 dropset --> 10x27</p>
<p>Tricep pushdowns - 12x68kg, 12x68, 12x68 dropset --> 10x50 --> 10x38</p> -
<p>Legs today and a pretty good session. Maybe best of the year so far.</p>
<p> </p>
<p>Warmup was 5mins ride then light leg extensions and roll out as usual.</p>
<p>Squats - 10xbar, 10x60kg, 6x80, 6x100, 5x120, 3x130, 3x130, 3x130, 15x60 (paused)</p>
<p>Leg press - 15x180kg, 12x220, 12x220, 15x220</p>
<p>Seated leg curls - 15x60kg, 12x78, 12x78, 12x78</p>
<p>Lunges - 20, 30, 30 reps</p>
<p>Seated calf press - 20x220, 15x320, 15x320, 15x320</p>
<p>Leg extensions - 1 dropset from 60kg x 10 reps --> 54x10 --> 48x10 --> all the way down to 6kg.</p>
<p> </p>
<p>Finished with some abs work and a rollout. No time for a ride unfortunately.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="554226" data-time="1453749293"><p>Legs today and a pretty good session. Maybe best of the year so far.<br>
<br>
Warmup was 5mins ride then light leg extensions and roll out as usual.<br>
Squats - 10xbar, 10x60kg, 6x80, 6x100, 5x120, 3x130, 3x130, 3x130, 15x60 (paused)<br>
Leg press - 15x180kg, 12x220, 12x220, 15x220<br>
Seated leg curls - 15x60kg, 12x78, 12x78, 12x78<br>
Lunges - 20, 30, 30 reps<br>
Seated calf press - 20x220, 15x320, 15x320, 15x320<br>
Leg extensions - 1 dropset from 60kg x 10 reps --> 54x10 --> 48x10 --> all the way down to 6kg.<br>
<br>
Finished with some abs work and a rollout. No time for a ride unfortunately.</p></blockquote>
<br>
It's ok she might be keen tonight -
<p>Back and shoulders today and did it slightly different.</p>
<p> </p>
<p>Warmup was 3 sets of waiters walk with the 18kg kettlebell and 3 sets of rubber band pulls</p>
<p> </p>
<p>Back set 1 - Lat pulldowns (12x54kg) superset with Seated row (12x54kg) X 10sets</p>
<p>Shoulder set 1 - Seated DB press (12x15kg) superset with Upright cable rows (12x38kg) X 10 sets</p>
<p>Back set 2 - Close grip pulldowns (15x54kg) superset with Widegrip seated row (15x48kg) X 5 sets</p>
<p>Shoulder set 2 - DB side raises (dropset of 10x7.5kg --> 10x5kg --> 10x2.5kg/side) superset with Busdrivers - (10x5kg...5kg plate is hardly a bus steering wheel!) X 5 sets</p>
<p> </p>
<p> </p>
<p>Done. A whole lot of shoulder stretching to finish</p> -
<p>Jaysus, am I reading that correct? first set was 240 reps in total!!? </p>
<p> </p>
<p>I'm almost afraid to ask how many scoops you took :whistle:</p> -
<p>2nd legs day today and kept it pretty simple.</p>
<p> </p>
<p>Started with 20mins on the spin bike at mixed pace and resistance</p>
<p>Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80 then 6 sets of 10x90 each superset with hanging leg raises. Big focus on form and depth which can often go out the window on heavier days.</p>
<p>Lying hammie curls - 20x30kg, 15x36, 12x42</p>
<p>Standing calf raises - 20x130, 15x150 x 5 sets</p>
<p> </p>
<p>And that was it. Wanted to do more abs work but had to be in early.</p>
<p> </p>
<p>Few tweaks to diet after running in to my PT with a slight tweak to carb timing and carb intake overall. Time to try build some muss without getting too fat. Can do this.</p> -
What does your daily diet consist of mate? Any cheat meals?
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Yeah I'm pretty loose with the diet this time of year to be honest <br><br>
Usual day (now while not cutting) is<br><br>
530am glycofuse (fast carb) + bcaas pre training <br>
7am whey and banana post training <br>
8am oats and whey or if super keen some meat and rice or kumara. This mornin was venison steaks and Kumara plus raisins. Really depends on leftovers from the night before. <br>
1030 or 11am low carb / high protein meal - this morning had 4 eggs plus can of chicken mixed in (was actually mean as)<br>
130pm similar to above <br>
4pm whey or protein bar and almonds<br>
7pm dinner (whatever wife cooks) and will include carbs. This meal is just whatever I get really but we eat pretty well at home in terms of healthy food choices <br>
10pm whey before bed <br><br>
Usually try for about 200grams protein (prob overkill), 70 to 90grams fats and feel the rest of my calories with carbs. When dieting I drop carbs back a bit on most days other than around training but usually refeed on a Friday so high carb day (but lower fats and protein). Not dieting at the mo but tomorrow will still probably be higher carb as just a Friday habit now!
