JK vs BigRed
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<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>
</div>
</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> -
<p>popped in to the gym at 6am for a queens birthday session. No one else there other than some young brunette who appeared to do abs the whole time.</p>
<p> </p>
<p> </p>
<p>Upper body heavy for me</p>
<p> </p>
<p>DB bench - 15x27.5kg/side, 12x30, 8x35, 10x35, 10x35,</p>
<p>T-bar machine row - 15x40kg (wide), 15x40 (narrow), 10x50 (wide), 10x50 (narrow) ,15x40 wide dropset 20x20 narrow<br>
Incline DB press - 15x27.5kg/side, 12x30</p>
<p>1 arm DB row - 20x25kg/side, 12x30</p>
<p>Dips - no weight belts around so 2 sets of 12 reps<br>
Pull-ups - 3 sets of 12 (again no weight added)<br>
BB overhead press - 10x40kg, 10x45, 10x45, 8x47.5 with last two sets superset with behind the neck barbell press 15xbar (20kg)<br>
EZ bar curls - 12x32kg, 10x37, 10x37, 10x37<br>
Tricep cable pushdowns - 15x60, 12x66, 10x72, 6x78 --> 10x60 --> 10x42</p>
<p>Machine preacher curls - finished with 20x20 then dropset of 10x32 --> 10x26 --> 10x20 --> 10x14 for that pump</p> -
<p>Right.......wife said I was looking fat yesterday so doing a <strike>2 week</strike> 10 day shred ahead of my trip to Thailand. Shit has got real! More intensity, less carbs and some farken cardio!</p>
<p> </p>
<p>Legs this morning.</p>
<p> </p>
<p>Warmup - 5mins ride, 1 mins vibe, roll out and leg extensions</p>
<p>Squats - 10xbar, 15xbar, 10x60kg, 10x100, 8x130, 8x140, 8x140, 15x100</p>
<p>Straight leg deads - 20x50kg, 15x60, 12x60 (superset with last 3 sets of squats)</p>
<p>Leg press - 20x140kg, 15x180, 12x220 then a dropset of 10x260 --> 10x220 --> 10x180 -->10x140 --> 15x100 --> 15x60</p>
<p>Lying hamstring curls - 20x30kg, 15x36, 12x42</p>
<p>Seated calf press - 25x200, 15x300, 15x300, 15x300</p>
<p> </p>
<p>Then some interval training on the cross trainer. First 10mins with 1min @ 10 resistance and moderate pace followed by 30seconds full noise @ level 20 resistance - repeat for 10mins. Then did 5 mins of the same but this time 20seconds full noise, 40seconds moderate. Hard work.</p>
<p> </p>
<p>Finished with a rollout.</p>
<p> </p>
<p>Eats now the major focus. Last night was I 80.7kg and 15% body fat. Aim is 12% body fat in 10 days. Can do this.</p>
