JK vs BigRed
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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> -
<p>More back and shoulders watching cricket and more giant sets!</p>
<p> </p>
<p> </p>
<p>BB high pulls - 10 x bar, 8x40, 10x40, 6x50, 6x50, 6x50 (first time doing these and love them already...need to warm up calves better though)</p>
<p>Widegrip chins - 10, 10, 10, 10, 10 reps</p>
<p>Seated row - 15x60kg, 12x66, 8x72 dropset --> 10x54, 10x72 --> 8x54</p>
<p>Straight arm pulldowns - 15x44, 15x50, 15x50, 10x56</p>
<p>Cable lat raises - 15x8kg/side, 15x18</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.</p>
<p>Cable upright rows - 12x50kg, 12x56, 12x56</p>
<p>DB lat raises - triple dropsts of 10reps @ 10kg --> 7.5 --> 5 X 3</p>
<p>Cable front raises - 10x26kg, 15x20, 15x20</p>
<p>Facepulls - 15x26kg, 15x26</p>
<p> </p>
<p> </p>
<p>Pretty good session. Giant sets much easier than last week</p> -
<p>Ended up doing the heavy legs session today as looks like I can go to the gym tomorrow morning some time and will train arms then.</p>
<p> </p>
<p>So today.....</p>
<p> </p>
<p>Warmup - as per usual legs day 10mins ride, vibration machine, mobility work and rollout, light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x60, 5x100, 3x120, 2x140, 2x145, 150x1, 150x2, 120x10, 120x10, 100x20</p>
<p>Deadlifts - 12x100kg, 10x120, 8x130, 3x150, 1x170, 1x170</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150, 15x150</p>
<p>Abs - 3 sets of 12 decline crunches, 3 sets of 12/side medicine ball twists</p>
<p> </p>
<p>So yeah a pretty good session. Way better depth on squats today, was a real focus. Stoked to hit 150kg, for 2 reps even. Depth not great on those but comfortable with the weight. The 120s and 100's after were really good. Felt so easy! Even got a couple of "Mean lift" comments from a guy training near me that I hadnt seen before. Worked in with him for a while on the lighter deads. Bigger dude but not shifting the tin as much as I was. Felt good.</p> -
<p>Shot bro, that is mean progress.</p>
<p> </p>
<p>Box squats are a good way to nudge up the weight and still know you are hitting good depth. They can feel a bit safer but the only risk is that you lose tension and drop your butt onto the box. But if you are under tension then it transfers really well to a good depth standard squat.</p>
<p> </p>
<p>Dudes be mirin bro!! yeow!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="566794" data-time="1458765632">
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<p>Shot bro, that is mean progress.</p>
<p> </p>
<p>Box squats are a good way to nudge up the weight and still know you are hitting good depth. They can feel a bit safer but the only risk is that you lose tension and drop your butt onto the box. But if you are under tension then it transfers really well to a good depth standard squat.</p>
<p> </p>
<p><strong>Dudes be mirin bro!! yeow!</strong></p>
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<p>Gay</p> -
<p>Don't worry MN5, isn't your missus back soon? Just hold off on any bromance feelings and you should be fine! :whistle:</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="566844" data-time="1458776480">
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<p>Don't worry MN5, isn't your missus back soon? Just hold off on any bromance feelings and you should be fine! :whistle:</p>
</div>
</blockquote>
<p>Yep grabbing her from the airport today, having serious thoughts about clubbing her over the head and dragging her somewhere nice and private :knuppel:</p> -
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<blockquote class="ipsBlockquote" data-author="MN5" data-cid="566921" data-time="1458800311">
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<p>Endurance AND Power.....I've got it all.</p>
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</blockquote>
<p> </p>
<p>Don't forget flexibility!! Ladies love a man who can put his ankles around his ears... hmmm or have I got that around the wrong way :whistle:</p> -
Smashed arms good and proper this morning<br>
Incline bench for like 8 sets and some DB flies then all arms<br><br>
EZ bar curls, tricep push downs, single arm cable curls, skull crushers, machine preacher, dips and cable hammer curls. <br><br>
Good session despite back a wee bit sore from yesterday. Gym empty too, just me and one of the bikini girls in there<br><br>
Big carbs day ahead thanks to hot x buns -
<p>Sounds tough bro, like one of those awesome music video clips we've been posting in another thread :i_am_so_happy:</p>
