JK vs BigRed
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="582382" data-time="1464138525">
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<p>Coping with man love but struggling get my head around it all.</p>
<p> </p>
<p>I think of it more this way, so our Scottish friend chins 174kg, which is his weight plus 72kg or another 70% of his body weight.</p>
<p> </p>
<p>Wouldn't it be more comparable for me therefore to have to chin my weight plus another 70% of my body weight, ie another 56kg. So my comparable total weight would need to be 136kg.</p>
<p> </p>
<p>Could I do one single chin up with 56kg strapped to me? maybe....</p>
<p> </p>
<p> </p>
<p>From an absolute strength perspective.....no fkn way!</p>
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<p> </p>
<p>You'd smoke 56kg brudda. Easy.</p> -
<p>yeah I'd back you to hit 56kg. </p>
<p> </p>
<p>ha ha you should give it a crack!!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="582472" data-time="1464146380">
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<p>yeah I'd back you to hit 56kg. </p>
<p> </p>
<p>ha ha you should give it a crack!!</p>
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<p> </p>
<p>I've done 50kg, it was rather tough. Also did around 55kg but that was at the park with both sons hanging on and suspect the ROM might not have quite been perfect.</p> -
<p>Took it easy today and legs have not recovered well from Tuesdays efforts. Havent had DOMS like this for a long time and it will be due to not really having hit legs with a full workout for a while as it's just been squats and straight leg deads under the previous programme. Feeling it everywhere too - glutes, quads, hammies and calves (the worst!).</p>
<p> </p>
<p>So today....</p>
<p> </p>
<p>25mins cycle</p>
<p>15mins rolling and mobility</p>
<p>10mins abs</p> -
<p>wait another couple of days and you'll be feeling jacked bro. </p>
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<p>You love it!</p>
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<p>Chest and arms usual friday. Still farken sore in the legs.Have not recovered well this week. Also got a few achy joints, shoulders, elbows etc. Not good.</p>
<p> </p>
<p>Warmup was just a few sets of pressups, some stretches and rubber bands.</p>
<p> </p>
<p>Hammersmith incline chest press - 20x20kg/side, 15x35, 10x40,12x40, 10x40, 10x40 dropset --> 15x30</p>
<p>Machine flies - 20x48kg, 15x54, 15x60</p>
<p>Preacher curls - 12x25kg wide grip superset --> 12x25kg narrow grip, 12x30 wide --> 12x30 narrow, 12x30 wide --> 12x30 narrow</p>
<p>Tricep rope push downs - 20x38kg superset with 12 reps bench dips, 20x44 --> 12 dips, 20x44 --> 12dips</p>
<p>Chins (for biceps) - 15 unweights, + 15kg as 12, +30kg x 6, 6, 20 unweighted</p>
<p>Incline skullcrushers - 20x22kg, 15x27, 15x27, 15x27</p>
<p>Incline Hammer curls - 20x10kg/side, 20x12.5, 20x12.5, 20x12.5</p>
<p>Dips - 15, 15, 20, 20 reps</p>
<p>Reverse cable curls - 20x20kg, 15x26 dropset --> 15x20 X 2 each superset with 15-20 dips</p> -
<p>Upper body heavy today - pretty much as per last week but some variations plus adds in weights/reps</p>
<p> </p>
<p>DB bench - 15x27.5kg/side, 12x30, 8x35, 10x35, 10x35</p>
<p>T-bar row - 15x45kg, 12x55,10x65, 8x70, 8x70<br>
Incline DB press - 12x27.5kg/side, 15x27.5</p>
<p>Seated row - 15x54kg, 20x54</p>
<p>Dips - plus 24kg x 12, 12, 10 reps<br>
Pull-ups - 3 sets of 12 (no weight added)<br>
BB overhead press - 10x40kg, 8x45, 8x45, 8x45, 12x40 with last 3 sets superset with kettlebell shurgs 15x24kg/side<br>
EZ bar curls - 12x32kg, 10x37, 12x37, 10x37<br>
Overhead DB extensions - 20x17.5kg, 15x22.5, 12x25, 15x25</p>
<p> </p>
<p>Feeling a bit flabby of late so back to tracking eats. Gonna have a big 3 weeks pre a two week break in thailand.</p> -
<p>Legsssssssss</p>
<p> </p>
<p> </p>
<p>Warmup - 5mins ride then 1min vibe, rollout and mobility stretches for hips.</p>
<p>Squats - 20xbar, 10x60kg, 10x100, 8x120, 5x140, 3x150, 3x150, 12x120, 10x60 paused in the hole.</p>
<p>Lunges - 5 sets of 12 per side superset with various sets of the squats</p>
<p>Seated leg curls - 20x66kg/side, 15x78, 15x78</p>
<p>Lying leg curls - 10x42kg dropset --> 10x30, 10x42 --> 10x30</p>
<p>Seated calf press - 20x200, 15x300, 15x300, 15x300, 20x200</p>
<p>Leg extensions 10x66kg dropset --> 10x48 --> 10x30 , 10x66 --> 10x48 --> 10x30</p>
<p> </p>
<p>Finished with another 5mins on the bike, more vibe, more roll.</p> -
<p>Back and shoulders but as usual.....mainly shoulders</p>
<p> </p>
<p>Lat pulldowns (underhand grip) - 20x48kg, 15x54, 12x60, 10x66, 10x66</p>
<p>1 arm machine rows - 20x50, 15x60, 10x70 then 10 more but both arms X 2</p>
<p>Straight arm pulldowns - 20x38kg, 15x44, 15x50, 12x56</p>
<p>Seated DB press - 20x15kg/side, 15x17.5, 12x20, 12x22.5, 8x25 dropset --> 10x20 --> 10x15</p>
<p>DB lat raises - 15x7.5kg/side, 12x10, 8x12.5 dropset --> 10x7.5, 8x12.5 --> 10x7.5</p>
<p>BB rows (widegrip) - 20x25kg, 15x30, 10x35, 10x35 dropset --> 10x30 --> 10x25</p>
<p>Reverse seated machine press - 20x50, 15x60, 12x70 each superset with cable front raises - 15x20kg</p>
<p>Facepulls - 20x20, 15x26, 20x20</p>
<p>DB clean and press - 12x10kg/side, 12x12.5, 12x12.5 </p>
<p> </p>
<p>Was a pretty decent workout, really like training shoulders. Finishing with the DB clean and press (1 side at time) was something new for me and a pretty good finisher for emptying the tank.</p>
<p> </p>
<p>Also legs pulled up well from yesterday. Much better than last week. Just minor DOMS in glutes. Should be sweet for some deads and front squats tomorrow.</p> -
<p>Good session this morning. Had excellent legs recovery from Tuesday and felt real fresh this morning so heavy deads were on.</p>
<p> </p>
<p>Warmup was just 1 min vibe, 3 sets of decline crunches and some light straight leg deads before getting in to it proper.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 10x70, 8x110, 3x140, 2x160, 1x170, 1x180, 1x190 (didnt want to get off the floor first attempt but 2nd attempt flew up and eventually locked out), 5x140</p>
<p>Front squats - 10x50, 10x50, 8x70, 8x70, 8x70</p>
<p>Reverse hypers - 12, 15, 15, 20 reps (superset with front squats)</p>
<p>Seated calf press - 20x220, 15x280, 15x280, 15x280</p>
<p>Hanging leg raises - 5 sets of 12</p>
<p> </p>
<p>Finished with 5mins ride and a roll out.</p>
<p> </p>
<p>Pretty happy with the session as hadnt done any proper deads for a while. Gym was really quiet too so wasnt rushed at all. Did deads in socks and chucked the knee sleeves and squat shoes on once done.</p> -
<p>Chest and arms today</p>
<p> </p>
<p> </p>
<p>Hammersmith flat chest press - 20x20kg/side, 15x35, 12x45,10x50, 10x50, 10x50 dropset --> 12x35</p>
<p>Incline DB flies - 20x10kg/side, 15x12.5, 10x15</p>
<p>Preacher curls - 12x25kg wide grip superset --> 12x25kg narrow grip, 12x30 wide --> 12x30 narrow, 12x32.5 wide --> 12x32.5 narrow</p>
<p>Tricep rope push downs - 20x38kg superset with 12 reps bench dips, 20x44 --> 12 dips, 20x44 --> 12dips</p>
<p>Cable curls (those he man style ones) - 15x20kg/side, 10x26, 12x23</p>
<p>Close grip bench - 10x60kg, 10x70, 10x70</p>
<p>Incline hammer curls - 20x10kg/side, 20x12.5, 20x12.5</p>
<p>Incline skullcrushers - 20x27kg, 15x32, 12x34.5, 12x34.5</p>
<p>Hammer cable curls - 10x38kg, 10x38, 12x38, 20x26 superset with dips - 15, 15, 15, 15 reps</p>
<p> </p>
<p> </p>
<p>Pretty good weeks training. Recovered well but still a minor niggle with a bit of tendonitis in right elbow. Warming it up well tho</p>
<p> </p>
<p>Eating has been only OK. Off to a buffet breakfast now....</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="584379" data-time="1464727175">
<div>
<p>Back and shoulders but as usual.....mainly shoulders</p>
<p> </p>
<p>Lat pulldowns (underhand grip) - 20x48kg, 15x54, 12x60, 10x66, 10x66</p>
<p>1 arm machine rows - 20x50, 15x60, 10x70 then 10 more but both arms X 2</p>
<p>Straight arm pulldowns - 20x38kg, 15x44, 15x50, 12x56</p>
<p>Seated DB press - 20x15kg/side, 15x17.5, 12x20, 12x22.5, 8x25 dropset --> 10x20 --> 10x15</p>
<p>DB lat raises - 15x7.5kg/side, 12x10, 8x12.5 dropset --> 10x7.5, 8x12.5 --> 10x7.5</p>
<p>BB rows (widegrip) - 20x25kg, 15x30, 10x35, 10x35 dropset --> 10x30 --> 10x25</p>
<p>Reverse seated machine press - 20x50, 15x60, 12x70 each superset with cable front raises - 15x20kg</p>
<p>Facepulls - 20x20, 15x26, 20x20</p>
<p>DB clean and press - 12x10kg/side, 12x12.5, 12x12.5 </p>
<p> </p>
<p>Was a pretty decent workout, really like training shoulders. Finishing with the DB clean and press (1 side at time) was something new for me and a pretty good finisher for emptying the tank.</p>
<p> </p>
<p>Also legs pulled up well from yesterday. Much better than last week. Just minor DOMS in glutes. Should be sweet for some deads and front squats tomorrow.</p>
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</blockquote>
<p> </p>
<p> </p>
<p>Yeah I dig shoulders big time these days. Used to be chest or arms, but I kind of cruise through that now. Perhaps it's because you can hammer the shoulders a bit more. A typical shoulder day for me is 6 different exercises which is unthinkable for any other muscle group (except maybe legs).</p> -
And arms.<br><br>
But I usually go biceps and triceps on different days so I consider them separate entities
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<p>We tend to tack extra arm work on the back of chest or legs these days. Adding it to shoulders day didn't work out as well - at least for our training programme.</p>
<p> </p>
<p>Did a mean bicep/tricep combo today though. Will write that up on my thread rather than snake on JKs thread :i_am_so_happy:</p>
