JK vs BigRed
-
<p>Chest and arms session today</p>
<p> </p>
<p>Warmup was pressups and stretches</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 10x45, 12x45, 12x45, 20x35</p>
<p>Machine flies - 20x54kg, 15x60, 12x66</p>
<p>DB pullovers - 20x15kg, 15x17.5, 12x20</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, 20x17, 20x17</p>
<p>Tricep rope pushdowns - 4sets of 20x44kg</p>
<p>Skull crushers (iso) - 4 sets of 8 @ 27kg</p>
<p>Hammer cable curls - 10x44kg, 12x38, 15x32, 20x26 each superset with 15 reps of dips.</p>
<p> </p>
<p>Calves still sore from tuesday. Quads and glutes a wee bit tender from yesterday</p> -
<p>Day 1 of week 5 which will be pretty much a repeat of week 4 i think</p>
<p> </p>
<p>Warmup was 5mins ride then 1 min vibe and a roll.</p>
<p>BB clean and double press - 5x45, 5x47.5, 5x47.5<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x70kg<br>
Seated row - 5x81kg then 4 sets of 5 x 84<br>
Pullups - +10 kg 9,8, 8 reps (aim is 25 reps and struggled on last set)<br>
BB bench - 5x90, 5x90, 5x90 (these felt good. think time for 92.5)<br>
BB bicep curls - 5x40kg, 5x42.5 , 5x42.5 (going with straight bar not EZ for this block)<br>
Farmers walk - 1 lap of the gym with 40kg per side.</p>
<p> </p>
<p>1min vibe to finish.</p> -
<p>What a dumbass, you had one job ffs! Thought you were quite restrained on your FB post. You should have started a circuit outside the gym!</p>
-
<p>Day 2 of week 5</p>
<p> </p>
<p>Warmup was a 1km row then vibration machine. Some light deads and decline crunches to prep for lifts</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x55</p>
<p>Squats - 10x120kg, 10x130</p>
<p>Straight leg deads - 20x70kg</p>
<p>Machine row - 5x140(pounds), 5x150, 5x155</p>
<p>Pullups - +15kg x 5, 5, 5 reps (real struggle today)</p>
<p>BB bench - 5x90kg, 5x90, 5x90, 5x90, 4x90 (also a struggle)</p>
<p>BB bar curls - 10x35kg, 10x37.5, 10x37.5</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
<p> </p>
<p>Not a bad workout but felt a wee bit flat.</p> -
<p>But you got in there and did work bro! That's one massive benefit of how dedicated you are to your training. You get those meh training days, or when you aren't quite feeling it. But then you get those beastmode days where you just smash it, and the buzz is EPIC!!</p>
-
Decided to hit the office early in hope of and early escape for golf but didn't happen as wife sick so needed to take daughter to ballet this arvo.<br><br>
So while she does her thing im at the gym. 30mins on the bike then mobility and abs to round out the hour -
<p>Day 3 of week 5 with the usual arms emphasis</p>
<p> </p>
<p>Warmup was 5mins ride then 1 min vibe and a roll.</p>
<p>BB clean and double press - 5x45, 5x47.5, 5x47.5</p>
<p>Squats - 10x100kg,10x110, 10x120, 10x130, 10x140 then 10x100 bonus reps<br>
Straight leg deads - 20x70kg<br>
Seated row - 5x84kg, 5x84<br>
Pullups - 12 reps (unweighted)<br>
Hammerstrength incline press - 15x36kg/side, 12x45, 12x45 (bench setups in use but slow pokes and no time to muck around today)<br>
Single arm cable curls - 12x20kg/side, 10x26</p>
<p>Rope hammer curls superset with tricep pushdowns - did a mix of high reps low weight and lower reps high weight. All a bit of a blur really but think 7 or 8 supersets all up.</p>
<p>Cable reverse curls - 20x26kg, 20x26 superset with dips - 15, 15 reps</p> -
<p>Day 1 of week 6. Back a bit sore from golf yesterday so couldnt go full noise.</p>
<p> </p>
<p>Warmup was 5mins ride then 1 min vibe and a roll.</p>
<p>BB clean and double press - 5x45, 5x45, 5x45<br>
Squats - 10x110kg, 10x125, 10x135<br>
Straight leg deads - 20x70kg<br>
Seated row - 5x78kg, 5x84, 5x84, 5x87, 5x87<br>
Pullups - +10 kg 10,8, 7 reps (aim is 25 reps)<br>
BB bench - 5x90, 5x90, 5x90<br>
BB bicep curls - 5x42.5kg, 5x45 , 5x45<br>
Farmers walk - 1 lap of the gym with 40kg per side.</p>
<p> </p>
<p>1min vibe to finish.</p>
<p> </p>
<p>Weights dropped back again which is annoying. MUST EAT MORE!</p> -
<p>Fairly easy session this morning</p>
<p> </p>
<p>25mins on the bike</p>
<p> </p>
<p>Mobility work for hips, shoulders, thoracic spine for about 20mins. Bit of foam roller in there, particularly on the hammies which were feeling tight.</p>
<p> </p>
<p>Then some abs work which was 3 sets of a 3 exercise ab circuit and 2 sets of 20 with the ab roller.</p>
<p> </p>
<p>2mins on the vibration machine to finish.</p> -
<p>Week 6 Day 2 and another fairly average session. Hammies also still pretty tender and knee a bit dicky too. Took it easy on squats as a result. Will go big Friday.</p>
<p> </p>
<p>Warmup was 1000m row, 1min vibe and some light abs work and deadlifts with just the bar.</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x60</p>
<p>Squats - 10x100kg, 10x100</p>
<p>Straight leg deads - 20x70kg</p>
<p>Machine row - 5x150(pounds), 5x155, 5x160</p>
<p>Pullups - +15kg x 6, 5, 5 reps</p>
<p>BB bench - 5x90kg, 5x90, 3x92.5, 3x92.5, 12x70</p>
<p>BB bar curls - 10x35kg, 10x37.5, 10x37.5</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
<p> </p>
<p>Finished with 1min on the vibe.</p>
<p> </p>
<p>Also feels like I have a wee bit of tendonitis again but this time right elbow/forearm. Felt it last week then again monday night so iced it. I know how to manage it after my left elbow about 2 years back so will do what I can.</p> -
<p>Man, seems like a few of us are having those mid year twinges and niggles. That's the learning curve when you want to increase weight and intensity aye - a fine balance!</p>
-
<p>Yea seems that way doesnt it. Could be due to getting colder of just due to not really having a break since xmas. </p>
<p> </p>
<p>Good cardio, mobility and abs session today.</p>
<p> </p>
<p>30mins on the bike at approx 100rpm, resistance low to moderate.</p>
<p>Mobility work was rubber bands work today on ankles, hips and shoulders. Finished with foam roll.</p>
<p>Abs work was hanging leg raises (3 sets normal, 2 sets twist) and swiss ball crunches (3 sets)</p>
<p> </p>
<p>Feeling good</p> -
<p>Ended up doing Legs and Arms today - anabolic friday!</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe in squat position, a roll out and mobility stretches then about 30-40 reps of light leg extensions</p>
<p> </p>
<p>Squats - a few sets of just bar then 10x60kg, 10x100, 10x120, 8x130, 6x150, 6x150, 15x100, 15x100, 15x100</p>
<p>SL deads - 15x50kg, 15x50, 15x50 (supersetted these late in the squats)</p>
<p>Weighted chin ups (hands facing) - 20reps, +15kg x 10 reps, +25kg x 6, x6 reps, then 15 unweighted.</p>
<p>Tricep rope pushdowns - 20x44kg, 15x50, 12x56, 10x62</p>
<p>Single arm cable curls - 15x20kg, 10x26, 12x23</p>
<p>Skullcrushers - 20x27kg, 12x32, 12x32</p>
<p>Rope cable curls - 10x38, 12x38, 10x44, 6x50 dropset --> 10x26, 8x38 dropset --> 10x20 each supersetted with 10-15 reps of dips.</p> -
<p>Dang boy, that's some nice work on squats. Repping 150+ at your bodyweight is a mean as :good1:</p>
<p> </p>
<p>Are your hammies pinging after squats and the SL deads? ha ha I wouldn't be surprised!</p> -
<p>Decided to roll back in to PHAT a week early. So 4 weeks of this before I go away for work and cut back on the training for a couple of weeks. Got some real niggles at the moment and this morning it took me ages to get the right elbow joint function ok. Even then, not that comfortable with the pressing actions so kept weights low.</p>
<p> </p>
<p>Upper body heavy today</p>
<p>DB bench - 15x27.5kg/side, 12x30, 10x32.5, 10x32.5, 10x32.5</p>
<p>DB row - 15x27.5kg/side, 12x30, 10x32.5, 10x32.5, 10x32.5<br>
Incline DB press - 12x27.5kg/side, 15x25</p>
<p>Seated row - 15x54kg, 20x48</p>
<p>Dips - plus 20kg x 12, 12, 12 reps<br>
Pull-ups - 3 sets of 12 (no weight added)<br>
BB overhead press - 12x35kg, 8x45, 8x45, 8x45, 12x35 with last 3 sets superset with kettlebell shurgs 15x24kg/side<br>
Strict BB curls - 3 sets of 12 @ 32kg<br>
Decline DB extensions - 15x10kg/side, 12x12.5, 12x12.5</p> -
<p>Legsssssssss</p>
<p> </p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibration machine, rollout and mobility then 20-30 reps of 30kg/side of leg extensions</p>
<p>Squats - 15xbar, 10x60kg, 10x100, 5x130, 8x130, 10x130, 15x100, 20x100</p>
<p>Leg press - 20x160kg, 15x200, 15x200, 15x200, 30x120</p>
<p>Seated leg curls - 15x72kg, 15x78, 15x78</p>
<p>Lying leg curls - dropset 1) 6x42kg --> 6x36 --> 6x30, dropset 2) 6x42 --> 6x36 --> 10x24</p>
<p>Standing calf raises - 15x130, 15x130, 15x130, 15x130</p>
<p>Leg extensions - 50 reps /side x 36kg</p>
<p> </p>
<p>Finished with a few more mins on the bike, 1 min vibration and more rolling.</p>
<p> </p>
<p>Good session. Felt pretty poked at times as not used to the intensity</p>
