JK vs BigRed
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="563333" data-time="1457471514">
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<p>Not familiar with Cape Palliser at all. Had a look on a map and not an area I'd ever look to fish.</p>
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<p> </p>
<p>Well it appeals as it's close to a place we can stay at for free. Like I said, fucken freezing in winter when the wind picks up. One of my mates is a really keen fishermen, the rest of us just come along to help, drink, try not to get in the way and enjoy eating them later. Some ruggedly beautiful coastline out that way too.</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>1 arm DB rows - 20x20kg/side, 15x25, 10x32.5</p>
<p>Lat pulldowns - 20x48kg, 15x60, 10x66, 10x66</p>
<p>Hyper extensions - 20 unweighted, +10kg x 15, 15 reps</p>
<p>Seated wide grip row - 20x48kg, 15x54, 10x60</p>
<p>Straight arm pulldowns - 20x44kg, 15x50, 10x56</p>
<p>Close grip pulldowns - 20x54kg, 15x60</p>
<p>Cable Lat raises - 20x5kg/side x 3<br>
Upright BB rows - 20x25kg, 15x35, 10x40, 10x40 dropset -> 10x30 --> 10x25<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Reverse seated shoulder press (machine) - 20x50, 15x60, 10x70 each superset with bus drivers 10 x 10kg<br>
Kettle bell shrugs - 3 sets of 15 @ 24kg/side w 3 second holds</p>
<p>Cable shrugs - 3 sets of 20 @ 94kg</p>
<p> </p>
<p>Did some abs work too in between sets when I had the time.</p> -
<p>Chest and arms this morning</p>
<p> </p>
<p>Warmup was just a few sets of pressups as usual.</p>
<p> </p>
<p>DB decline flies - 20x10kg/side, 15x12.5, 12x15</p>
<p>Incline DB press - 20x22.5kg/side, 15x27.5, 12x30, 12x30, 12x30</p>
<p>DB pull overs - 15x15kg, 15x15</p>
<p>Cable rope curls - 15x26kg, 12x32, 12x32, 12x32, 12x32, 12x32</p>
<p>Decline DB extensions - 12x10kg/side, 12x10, 12x10, 12x10, 12x10, 12x10</p>
<p>Single arm DB curls - 12x26kg/side, 12x26, 12x26</p>
<p>EZ bar 21s super set with tricep dips - 24.5kg / 15 dips, 24.5/20 24.5/20, 24.5/15</p> -
<p>No training this weekend but golf yesterday so not totally inactive</p>
<p> </p>
<p>Back to upper body heavy to start the week</p>
<p> </p>
<p>BB bench - 10x60kg, 8x80, 3x90, 3x90, 3x90, 10x80</p>
<p>BB rows rows - 12x50kg, 10x60, 8x70, 6x70, 6x70, 6x70</p>
<p>Incline DB press - 12x30kg/side, 12x30</p>
<p>Seated row - 15x54kg, 15x54</p>
<p>Weighted dips - 10 (unweighted) + 20kg x 10, +40kg x 8, 7 reps</p>
<p>Chins - 10 (unweighted), +10kg x 8, 8, 8</p>
<p>Hammerstrength OHP - 12x30kg/side, 10x40, 10x40, 10x40 dropset --> 10x30 --> 12x15</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37 each superset with 10xx10kg/side hammer curls</p>
<p>Tricep OH cable extensions - 15x32kg, 12x38, 10x44, 10x44</p> -
<p>Just LOVE training legs at the moment. Def my fav day by far. The new knee sleeves are great and combined with a better warmup, things are going well.</p>
<p> </p>
<p>Warmup today was 5mins on the bike then 45seconds vibration machine. The leg extensions 15x30kg/side then rollout and mobility exercises. Then more leg extensions - 15x36kg/side.</p>
<p> </p>
<p>Squats - 15xbar, 10x60kg, 6x100, 6x100, 5x120, 5x130, 3x140, 2x145, 8x120, 7x120, 12x100</p>
<p>Seated hamstring curls - 15x54kg, 12x72, 15x72, 15x72</p>
<p>Reverse hypers - 15, 15, 15 reps (wish had a machine to do these weighted)</p>
<p>Standing calf raises - 20x130kg, 15x150, 10x180, 10x180, 12x180, 12x180, 15x130</p>
<p>Lunges 30 reps superset with 20 bodyweight squats X 3</p>
<p> </p>
<p>Finished with 5mins on the bike and 1min on vibration machine</p> -
<p>Nice to see that weight nudging up on squats bro! Do the knee sleeves let you lift more? or do they just make you feel more stable through the knees?</p>
<p> </p>
<p>We hit bench last night and your cute, I mean ripped, mate was training nearby. Knocking out some pretty easy 160kg bench and I think he got as high as 180. He is a beast!!</p> -
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<p>Back and shoulders this morning while watching the cricket.</p>
<p> </p>
<p>Warmup - 2km row</p>
<p>Lat pulldowns superset with bent over cable row - 15x48kg/15x44kg, 15x54/15x50, 12x60/15x56, 10x66/12x62, 10x66/10x68, 10x66/10x68</p>
<p>Straight arm pulldowns - 15x38kg, 15x44, 12x50, 12x50, 10x56, 10x56 dropset --> 12x44</p>
<p>Cable lat raises - 15x5kg/side, 15x5, 10x8</p>
<p>Seated DB overhead press</p>
<p> Giant set 1 - 8reps starting at 7.5kg/side then straight in to 8 reps of 10, 12.5, 15, 17.5 and 20kg then 2min rest</p>
<p> Giant set 2 - 8reps starting at 20kg/side all the way down to 5kg, 2min rest</p>
<p> Giant set 3 - 6reps starting at 7.5kg/side then straight in to 6 reps of 10, 12.5, 15, 17.5 and 20kg then 2min rest</p>
<p> Giant set 4 - 6reps starting at 20kg/side all the way down to 5kg, DEAD!</p>
<p>Cable upright rows - 15x44kg, 12x50, 10x56, 10x56, 10x56</p>
<p>Front DB raises - 10x7.5kg per side superset with rear delt machine flies - 12x36kg X 3</p>
<p>Finished off with a couple of sets of ruberband pulls @ 20 reps each.</p>
<p> </p>
<p>Not gonna lie, the giant sets of the overhead press were horrible. One of the worst things I've considered doing in the gym. Just felt so dead.</p> -
<p>ha ha love it!!</p>
<p> </p>
<p>Remember never go full retard JK!</p> -
<p>Don't make us send MN5 up to Orcs for an intervention!! He won't leave until you're back to curls and deadlifts only!! :whistle:</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="564862" data-time="1458082051">
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<p>Don't make us send MN5 up to Orcs for an intervention!! He won't leave until you're back to curls and deadlifts only!! :whistle:</p>
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<p> </p>
<p>and chins, dips and pilates on endless rotation.</p> -
Easy workout today as have a golf tournament up at gulf harbour <br><br>
Did 40mins on the bike then some mobility work and a good roll out<br><br>
Squats - 10xbar, 5x60kg, 5x80, 5x100, 3x120, 1x140, 2x140, 2x140, 5x120, 5x100<br>
Front squats - 10x60, 10x60, 10x60<br>
Hanging leg raises - 4 sets of 15<br><br>
Then more rolling and stretching -
<p>Good day out on the course yesterday. No exercise as carts and free piss but all about balance right?</p>
<p> </p>
<p>Today was chest and arms and managed to get a massive pump on due to all the carbs (beer, bread, cake) in the system.</p>
<p> </p>
<p>Pressups - 20, 30, 40 reps</p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x50, 10x50, 10x50 then dropset of 10x50 --> 8x45 --> 10x35 --> 12x20</p>
<p>Machine flies - 15x60kg, 12x66, 15x66</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg/side</p>
<p>Preacher curls (iso) - 4 sets of 6x32kg</p>
<p>Reverse EZ bar curls - 10x27kg, 10x27, 10x27</p>
<p>Tricep rope pushdowns - 4sets of 20x44kg</p>
<p>Decline tricep DB extensions - 10x10kg/side, 10x12.5, 10x12.5, 10x12.5 last two sets superset with close grip pushups - 15 reps each</p>
<p>Hammer cable curls - 10x44, 10x44, 10x44, 15x38 last two sets superset with 20reps of dips.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="564830" data-time="1458073010"><p>
Back and shoulders this morning while watching the cricket.<br><br>
Warmup - 2km row<br>
Lat pulldowns superset with bent over cable row - 15x48kg/15x44kg, 15x54/15x50, 12x60/15x56, 10x66/12x62, 10x66/10x68, 10x66/10x68<br>
Straight arm pulldowns - 15x38kg, 15x44, 12x50, 12x50, 10x56, 10x56 dropset --> 12x44<br>
Cable lat raises - 15x5kg/side, 15x5, 10x8<br>
Seated DB overhead press<br>
Giant set 1 - 8reps starting at 7.5kg/side then straight in to 8 reps of 10, 12.5, 15, 17.5 and 20kg then 2min rest<br>
Giant set 2 - 8reps starting at 20kg/side all the way down to 5kg, 2min rest<br>
Giant set 3 - 6reps starting at 7.5kg/side then straight in to 6 reps of 10, 12.5, 15, 17.5 and 20kg then 2min rest<br>
Giant set 4 - 6reps starting at 20kg/side all the way down to 5kg, DEAD!<br>
Cable upright rows - 15x44kg, 12x50, 10x56, 10x56, 10x56<br>
Front DB raises - 10x7.5kg per side superset with rear delt machine flies - 12x36kg X 3<br>
Finished off with a couple of sets of ruberband pulls @ 20 reps each.<br><br>
Not gonna lie, the giant sets of the overhead press were horrible. One of the worst things I've considered doing in the gym. Just felt so dead.</p></blockquote>
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Were you watching a test match? -
<p>Another good weekend but short working week ahead so 4 days to smash it and then try squeeze in a bonus workout or two over easter</p>
<p> </p>
<p>Upper body heavy to start the week as usual</p>
<p> </p>
<p>BB bench - 10x60kg, 8x80, 4x90, 3x90, 4x90, 3 x90, 8x80, 8x80</p>
<p>1 arm DB rows rows - 15x20kg/side, 12x30, 8x35, 6x37.5, 6x37.5, 6x37.5, 6x37.5</p>
<p>Weighted dips - 10 (unweighted) + 40kg x 8, 8, 8 reps then +20kg x 10</p>
<p>Bent over cable row - 15x69kg, 20x69kg</p>
<p>Chins - 10 (unweighted), +15kg x 6, 5, 5, 5, then 10 more unweighted</p>
<p>BB OHP - 10x40kg/side, 6x45, 6x45, 6x45, 10x40, 15x30</p>
<p>Seated DB curls - 8x17.5kg/side, 8x17.5, 8x17.5 with last two sets superset with DB hammercurls 10x10kg</p>
<p>Cable pushdowns - 12x60kg, 12x66, 10x74, 10x74</p> -
<p>Solid work doing dips like that after benching JK, impressive stuff. The folks have a staircase with iron railings that are pefect for dips so I was round there over the weekend and ripped out 47 unweighted. Chest is sore as fuck now though. I do them and various plyometric work for chest, I rarely if ever bench these days. I personally reckon dips have far more "real" world application, last time I benched was while lying in bed with the better half, given she weighs about 50 something kg and I had assistance from the bounciness of the bed I smashed out heaps of reps before getting bored haha. </p>
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<p>Leggggssss today</p>
<p> </p>
<p>Warmup was as per usual 5mins on the bike then 45seconds vibration machine. The leg extensions 15x30kg/side then rollout and mobility exercises. Then more leg extensions - 15x36kg/side.</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 10x80, 5x100, 5x120, 5x130, 5x130, 5x130, 10x100, 10x100, 10x100</p>
<p>Seated hamstring curls - 15x60kg, 12x78, 15x78</p>
<p>Seated calf press - 15x220kg, 15x280, 12x320, 12x320, 12x320, 12x320</p>
<p>Lying hamstring curls - 15x36kg, 10x42 dropset --> 10x30, 10x42 --> 10x30</p>
<p>Leg extensions - did what I've decided to call number of the beast. Started with 6 reps of 66kg left, then right, then drop it by 6kg for another 6reps per side.....and repeat all the way down to 6kg. Pretty horrible but good.</p>
<p> </p>
<p>Roll out and 1min vibration machine to finish.</p>
<p> </p>
<p>Didnt go as heavy today on the squats but focused more on getting proper depth and ensuring form holds together. Felt pretty good. Watched that So You Think You Can Squat series on youtube again last night as a reminder. Maybe a heavy squat session this weekend.</p>
