JK vs BigRed
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<p>Friday so token chest and mainly arms as usual.</p>
<p> </p>
<p>Warmup was a few sets of pressups.</p>
<p> </p>
<p>Hammerstrength incline chest press - 20x20kg/side, 15x35, 12x45, 10x47.5, 10x47.5, 10x47.5 dropset --> 15x35 --> 15x20</p>
<p>Machine flies - 3 sets of 15x60kg</p>
<p> </p>
<p>Incline DB curls - 20x12.5kg, 15x15, 10x17.5, 6x20</p>
<p>Tricep rope pushdowns - 20x44kg, 15x50, 12x62, 10x68 (superset with curls above)</p>
<p>Preacher curls - 20x22kg, 15x27, 10x32, 10x32</p>
<p>Skullcrushers - - 20x22kg, 15x27, 10x32, 10x32 (superset with preacher curls)</p>
<p>Single arm cable curls - 15x20kg, 12x26, 12x26, 15x20</p>
<p>Rope cable curls - 15x38, 12x44, 12x44</p>
<p>Dips - 15, 15, 15 (superset with rope curls)</p>
<p> </p>
<p> </p>
<p>Been a pretty good week with eats about right. Going to be a fairly big day today and will most likely involve some mid arvo BK</p> -
<p>Bit of a shit start to the week as the staff member who was supposed to open the gym at 530am didnt turn up until 630am ughhhh. Had to rush through things but got a decent enough workout in - short rest periods and supersets so weights were down a wee bit.</p>
<p> </p>
<p>T-bar rows - 15x35kg, 10x55, 8x65, 6x70, 6x70, 6x70 dropset --> 10x55 --> 12x35</p>
<p>BB bench - 10x60, 8x70, 6x80, 6x80, 6x80 dropset 10x60</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>BB overhead press - 12xbar, 10x30, 10x40, 7x45, 7x45, 6x45</p>
<p>EZ bar curls 12x27kg, 10x32, 10x32, 10x32 superset with hammer curls 10x10kg/side</p>
<p>Tricep pushdowns - 10x68kg, 10x68, 10x68 superset with 15 dips each time</p> -
<p>They had one job!!! </p>
<p> </p>
<p>Getting back into that volume training, plenty of reps getting thrown down!</p> -
<p>Legs!!! And no problem with the 530am open today</p>
<p> </p>
<p>Warmup was 5mins ride then light leg extensions and a roll out. One of the PT's suggested also using the vibration trainer to help get all the muscles firing so did a 1min squat on there as well. Think it helped.</p>
<p> </p>
<p>Squats - 10 x bar, 10x60kg, 10x100 (felt very easy), 5x120, 3x120, 2x130, 2x140 (not as deep as would like but happy @ 140), 5x120, 5x100, 10x60 (last two sets were pause hold at the bottom)</p>
<p>Leg press - 15x160kg, 15x200, 15x200, 15x200</p>
<p>Seated leg curls - 15x66, 12x78, 12x78, 12x78 dropset --> 12x60 --> 12x48</p>
<p>Seated calf press - 20x200, 20x300, 12x340, 15x340, 15x340</p>
<p>Leg extensions - 100 reps @ 36kg (sets of 10 per side)</p>
<p> </p>
<p>Finished with some abs work and a roll out.</p>
<p> </p>
<p>Seem to be making good strength gains at the moment and think its due to upping the carbs around my training. Still lean as fuk tho and weight not yet really going up</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Lat pulldowns - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Seated row - 20x48kg, 15x54, 12x60</p>
<p>Hypers - 15, 15, 15</p>
<p>1 arm machine row - 12x70per side, 12x70 dropset --> 12x50 --> 12x30</p>
<p>Close grip pull downs - 15x60, 15x60<br>
Straight arm pull downs - 15x44, 12x50, 12x50<br>
Cable Lat raises - 20x5kg/side x 3</p>
<p>Arnie seated DB press - 12x17.5kg/side, 12x17.5, 12x17.5</p>
<p>Upright BB rows - 12x44, 12x44, 10x50 dropset --> 10x38 (superset with arnies)<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 - 12x50, 10x60 dropset --> 10x40 --> 10x30<br>
Straight bar front raises - 15x15kg, 12x20, 12x20</p>
<p>Kettle bell shrugs 4 sets of 15 @ 24kg/side</p>
<p>Cable shrugs - 20 @ 84kg, 20x90</p>
<p> </p>
<p>Diet going real well this week. On a roll.....</p> -
<p>That's called having your cake and eating it too!!</p>
<p> </p>
<p>nom nom nom</p> -
<p>Day finished OK but still carb heavy.</p>
<p> </p>
<p>Chest and arms, ok mainly arms this morning</p>
<p> </p>
<p>Incline DB flies - 20x10kg/side, 15x12.5/side</p>
<p>Hammerstrength incline press - 20x20kg/side, 15x30, 10x45, 10x45 dropset --> 10x40 --> 10x35 --> 10x30 --> 15x20</p>
<p>Weighted chins 12, then +15kg x 8, 8, 8 all superset with 12x25kg barbell curls</p>
<p>Tricep pushdowns - 20x42, 20x42, 20x36</p>
<p>DB OH extensions - 12x22.5kg, 12x25, 10x27.5, 10x27.5</p>
<p>Preacher curls - 20x20kg, 15x25kg, 10x30, 10x30</p>
<p>Single arm cable curls - 12x20kg/side, 10x26, 12x20</p>
<p>Dips - 15, 15, 15, 15 reps</p>
<p>Reverse cable curl dropset from 42kg down to 6kg to failure at each weight.</p> -
<p>Didnt make the outdoor session on sat morning as had a lot on but managed to get a fair bit of activity this weekend with a few beach swims (ok mainly body surfing) and a bit of geocaching with the kids.</p>
<p> </p>
<p>Ate well.</p>
<p> </p>
<p>Heavy upper this morning and real good workout</p>
<p> </p>
<p>BB bench - 10xbar, 10x60, 10x70, 6x80, 5x85, 3x90, 3x90, 5x85</p>
<p>Incline DB press - 10x27.5/side, 12x30, 10x30</p>
<p>DB rows - 10x32.5kg/side, 10x35, 8x37.5, 7x37.5, 8x37.5</p>
<p>Seated row - 15x54kg, 15x54</p>
<p>Dips +30kg x 10, 10, 10 reps</p>
<p>Chins - 10, 10, 10, 8</p>
<p>BB OHP - 15xbar, 10x40, 7x45 (dropset 10xbar), 7x45 (dropset 10xbar), 6x45 (dropset 10xbar)</p>
<p>EZ bar curls - 12x27kg, 10x32kg, 8x37, 8x37</p>
<p>Skullcrushers - 12x27, 10x29.5, 10x29.5, 10x29.5</p>
<p>Hammer curl - 1 dropset of 12x12.5kg/side --> 12x10 --> 12x7.5 --> 12x5</p>
<p> </p>
<p> </p>
<p>Upping the carbs again this week. Body seems to be responding well. Feels like strength going up.</p> -
<p>With that amount of volume I'm not surprised you are feeling stronger bro. Had an interesting chat with my PT - he reckons 55 or higher volume is much more effective for bulk and strength than doing 53. He suggest 5*3 as the precusor to building up to a 1RM effort or a really heavy day with higher sets but low reps.</p>
<p> </p>
<p>How long does that workout take? 10 different exercises!</p> -
<p>Just loving training legs at the mo.</p>
<p> </p>
<p>Warm-up today 3mins bike then 1 min on the vibration machine. Light leg extensions @ 30 and 36kg, rollout and another 30secs vibration machine.</p>
<p> </p>
<p>Squats - 10x bar, 10x60kg, 8x100, 5x120, 5x120, 5x120, 8x120 dropset --> 10x100 --> 12x60 (focus of depth and form today rather than weight. 120kg feeling pretty easy now)</p>
<p>St leg deads - 12x50kg, 10x70, 10x70, 8x80, 8x80</p>
<p>Front squats - 10x60kg, 10x60, 10x60</p>
<p>Lying leg curls - 20x30kg, 15x36, 10x42</p>
<p>Reverse hypers - 15, 15, 15</p>
<p>Seated calf press 20x240, 10x340 superset with standing calf raises 15x130, 10x340/15x130, 10x340/15x130</p>
<p> </p>
<p>Finished off with a rollout and some abs work. Good session.</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>1000m row to warmup</p>
<p> </p>
<p>BB row - 15x40kg, 12x50, 10x60, 10x60</p>
<p>Straight arm pull downs - 15x44, 12x50, 12x50</p>
<p>1 arm machine rows - 20x50/side, 15x60, 10x70, 10x70 dropset 12x50</p>
<p>Close grip pull downs - 15x60, 15x60<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, 15x50, 10x60, 8x65 dropset 10x50 each superset with front plate raises 12 x 10kg<br>
Kettle bell shrugs 2 sets of 15 @ 24kg/side w 3 second holds superset with behind the back cable shrugs - 20 @ 84kg, 20x84</p> -
<p>The only good thing about a 5 day work week is the 2nd legs day. Been a while since I've had a 2nd legs session just two days after the last. Could be some pretty crazy DOMs over the next two days after this mornings efforts</p>
<p> </p>
<p>Warmup - 10mins ride, light leg extensions, roll, vibration machine (1min) then more leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 10x100, 10x100, 10x100, 10x100, 15x80, 15x80, 15x80, 15x80, 15x80 (yep VOLUME....was gonna do 10x10 @ 100kg but thought better of it so mixed it up)</p>
<p>Lunges - @ bodyweight x 20 reps/side, 20, 20 each superset with 15 bodyweight squats super deep.</p>
<p>Leg extensions - 15x42kg/side, 15x48, 12x54 then 50x36 (in 10s)</p>
<p> </p>
<p>Stretch and rollout + abs (decline weighted crunches, decline twist and crunches) to finish</p> -
<p>you are a sick bastard JK. Do people ask you about your programme and if you are training for the SAS!! :whistle:</p>
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Yeah mate, can you even walk up stairs right now?
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Actually doing just fine so far. But tomorrow could be different. <br><br>
Was actually talking to one of the lads this morning and he was saying how he felt like needed a change in his training. I said he need to mix things up and make those memorable workouts. He asked what I'd done today as I told him. His response "fuk that!" -
He said mix things up not get totally farked up (:<br><br>
Wish I had your commitment mate. Impressive stuff.
