JK vs BigRed
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<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>
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<p>Diet going real well this week. On a roll.....</p> -
<p>That's called having your cake and eating it too!!</p>
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<p>nom nom nom</p> -
<p>Day finished OK but still carb heavy.</p>
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<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>
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<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>
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<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>
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<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>
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<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. -
<p>You be careful with those weapons mate, you know the fern takes a strong stance on gun control!</p>
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<p>Same as RS, I could do with a bit of your discipline! </p> -
<p>Popped in for a mid arvo chest and arms session...who am I kidding, it was 90% arms!</p>
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<p>Started with incline DB press - 15x25kg/side, 12x27.5, 10x30, 10x30, 10x30 dropset 12x20</p>
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<p>Reverse grip chins - 15reps then + 10kg for 10, 10 reps then plus 15kg for 8, 8 reps each superset with reverse grip barbell curls 12x20kg</p>
<p>Close grip bench press - 12x50, 12x50, 10x60, 10x60, 10x60 each superset with tricep pushdowns 10-12 reps at 68kg</p>
<p>Single arm cable curls - 12x20kg/side, 12x26, 12x26</p>
<p>Dips - 15, 15, 15</p>
<p>EZ bar curls - 12x27kg superset with hammercurls 10x10kg/side X 5</p>
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<p>Done.</p> -
Did the outdoor session this morning and bit of a change from last few weeks with a few new tracks and exercises. <br><br>
30mins of stop sweat pushing right to my cardiovascular limit. Highlight was a 3 min burpee ladder towards the end where ran a lap burpee then run another lap and two burpees and onwards. Ended up most the way through my 9 burpees. Was killer! Then straight in to abs!! -
<p>Back in to it this morning for usual upper body heavy to start the week</p>
<p> </p>
<p>DB bench - 12x20kg/side, 10x27.5, 8x32.5, 6x35, 6x35, 6x35</p>
<p>Incline DB press - 12x30kg/side, 12x30</p>
<p>DB rows - 15x27.5kg/side,10x35, 8x37.5, 8x37.5, 8x37.5 dropset 12x25</p>
<p>Dips +30kg x 10, 10, 10 reps</p>
<p>Chins - 10, 10, 10, 8, 8</p>
<p>BB OHP - 15xbar, 10x40, 10x45 (dropset 10xbar), 8x45, 7x45, 7x45 dropset --> 7x40, 10-40 dropset --> 12xbar</p>
<p>Incline DB curls - 6x20kg/side, 7x20, 6x20, 12x15</p>
<p>OH DB extensions - 15x20kg, 12x25, 10x27.5, 10x27.5</p>
