JK vs BigRed
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<p>Pretty average chest and arms session this morning. Been low carbing all week so just struggled to get a decent pump even with 50grams of glycofuse taken pre workout and some NO3 supps. Ah well!</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x55, 10x55 dropset--> 10x45 --> 10x35 --> 15x20</p>
<p>Machine flies - 20x48kg, 15x54, 12x60</p>
<p>Preacher curls - 20x22.5kg, 15x27, 12x32, 12x32</p>
<p>Tricep pushdowns - 20x38, 15x44 (just to get triceps pumped up)</p>
<p>Close grip bench - 12x60kg, 10x70, 10x70, 10x70 superset with a couple of sets of closegrip chins 15 reps each</p>
<p>Standing cable curls - 15x20kg/side, 12x23, 12x23, 12x23 dropset --> 12x17</p>
<p>Seated OH DB extensions - 20x17.5kg, 15x20, 12x22.5</p>
<p>Cable hammer curls - 10x38kg, 10x38, 15x32, 20x26</p>
<p> </p>
<p>Gave up as pump just not there!</p>
<p> </p>
<p> </p>
<p>Must say I am feeling pretty dam lean. Pretty stoked with results for 10days but have had tighten up the diet a lot to do it. Will check bodyfat tonight.</p> -
<p>Have done two short workouts so far while here in Thailand. Just too dam hot in the hotel gym to go for more than about 30mins or so. Equipment also fairly limited. Heaviest DB is 25kg. Total squat rack plates are less than 100kg too.</p>
<p> </p>
<p>Yesterday did an upper body blast and managed a good pump. This morning did 15mins on the bike then 5x giant sets of lunges, step ups and squats holding a 20kg plate. And some abs work.</p>
<p> </p>
<p>Will prob just rotate between upper and lower when i have the time.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="588786" data-time="1466108441">
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<p>Pretty average chest and arms session this morning. Been low carbing all week so just struggled to get a decent pump even with 50grams of glycofuse taken pre workout and some NO3 supps. Ah well!</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x55, 10x55 dropset--> 10x45 --> 10x35 --> 15x20</p>
<p>Machine flies - 20x48kg, 15x54, 12x60</p>
<p>Preacher curls - 20x22.5kg, 15x27, 12x32, 12x32</p>
<p>Tricep pushdowns - 20x38, 15x44 (just to get triceps pumped up)</p>
<p>Close grip bench - 12x60kg, 10x70, 10x70, 10x70 superset with a couple of sets of closegrip chins 15 reps each</p>
<p>Standing cable curls - 15x20kg/side, 12x23, 12x23, 12x23 dropset --> 12x17</p>
<p>Seated OH DB extensions - 20x17.5kg, 15x20, 12x22.5</p>
<p>Cable hammer curls - 10x38kg, 10x38, 15x32, 20x26</p>
<p> </p>
<p>Gave up as pump just not there!</p>
<p> </p>
<p> </p>
<p><strong>Must say I am feeling pretty dam lean</strong>. Pretty stoked with results for 10days but have had tighten up the diet a lot to do it. Will check bodyfat tonight.</p>
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<p> </p>
<p>Is it gay to ask for pictures ? ( NTA wanted to know.....)</p> -
<blockquote class="ipsBlockquote" data-author="NTA" data-cid="590443" data-time="1466563247">
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<p>I saw that long-haired bullshit you put up on facebook, paste-boy, and let me tell you:</p>
<p> </p>
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<p> </p>
<p>That was a long time ago, I'm much cooler now......</p>
<p> </p>
<p> </p>
<p>honest......</p> -
<p>Too hungover again to trian yesterday but had a good albeit short session this morning.</p>
<p> </p>
<p>Giant set of DB press, DB row, shoulder press and lat pulldowns X 3</p>
<p>Giant set of squats, lunges, squats, lunges and hanging leg raises X 3</p>
<p>Did some lame arms work at end too - DB curls and tricep pushdowns etc</p> -
Haven't trained at all this week due to lack of time plus hangovers. Coming to the end of this work stint and while all the restauranting and boozing has been great, it will be even better to settle back in to the old routine at home and give the body what it needs again. <br><br>
Diet has been lacking in protein here. Eggs everyday for brekky but pretty much downhill from there! -
<p>Nice to have a change of pace! Have no doubt you'll be straight back into your routine - wonder if you'll see a jump in gains after giving the body a bit of R&R?? Hopefully!</p>
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<p>Did a quick weigh in this arvo and bodyweight the same as when I left but body fat up which means muscle down!! Doh!!</p>
<p> </p>
<p>Pumped to get back in to it though.</p>
<p> </p>
<p>Arrived home to a box of supps too from my main man at xplosiv. New pre workouts to try, more creatine and plenty of protein to see me through the next month or so. Lets go!</p> -
<p>And we are back in business!</p>
<p> </p>
<p>Upper body heavy to start the week</p>
<p> </p>
<p>BB bench - 10x60kg, 8x80, 5x90, 4x90, 4x90 (bit lame)</p>
<p>BB row - 10x50kg, 10x60, 8x65, 8x85, 8x65<br>
Incline DB press - 215x27.5kg/side, 12x30</p>
<p>Seated row - 15x54kg, 15x60</p>
<p>Dips - plus 24kg x 12, 12, 10 reps<br>
Pull-ups - 4 sets of 10 (no weight added)<br>
BB overhead press - 10x40kg, 8x45, 8x45, 6x45 dropset --> 6x40 -->10x20 with last 3 sets superset with kettlebell shurgs 15x24kg/side<br>
EZ bar curls - 12x32kg, 10x37, 12x37, 10x37 drospet 10x27<br>
Tricep pushdowns - 15x56kg, 12x68, 10x74, 10xx74 dropset --> 10x56</p>
<p> </p>
<p>Finished off with 12mins on the cross trainer.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="593815" data-time="1467584695">
<div>
<p>And we are back in business!</p>
<p> </p>
<p>Upper body heavy to start the week</p>
<p> </p>
<p>BB bench - 10x60kg, 8x80, 5x90, 4x90, 4x90 (bit lame)</p>
<p>BB row - 10x50kg, 10x60, 8x65, 8x85, 8x65<br>
Incline DB press - <strong>215x27.5kg</strong>/side, 12x30</p>
<p>Seated row - 15x54kg, 15x60</p>
<p>Dips - plus 24kg x 12, 12, 10 reps<br>
Pull-ups - 4 sets of 10 (no weight added)<br>
BB overhead press - 10x40kg, 8x45, 8x45, 6x45 dropset --> 6x40 -->10x20 with last 3 sets superset with kettlebell shurgs 15x24kg/side<br>
EZ bar curls - 12x32kg, 10x37, 12x37, 10x37 drospet 10x27<br>
Tricep pushdowns - 15x56kg, 12x68, 10x74, 10xx74 dropset --> 10x56</p>
<p> </p>
<p>Finished off with 12mins on the cross trainer.</p>
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<p>Dude.......</p> -
Pretty sore from yesterday despite then low workload<br><br>
Legs today and for some reason it took a while to get my left quad firing. Felt super tight so had to do a few sets of light leg press to get it going. <br><br>
Warmup was 5mins ride then 1 min vibe and a rollout before light leg extensions<br><br>
Squats - 15xbar, 15xbar then tried 60kg and quad tight so more rolling and two sets of 20x80kg on leg press<br><br>
Squats 2 - 10x60, 10x60, 10x100, 12x100, 6x120, 8x120<br>
Leg press - 12x200kg, 12x200, 10x240, 10x240<br>
Lunges - 15/side x 2<br>
Lying hamstring curls 15x36kg, 10x42, 10x42 drop set 10x36<br>
Seated calf press - 15x200, 12x280, 10x320, 10x320<br><br>
Then 15mins on the bike at a good pace.
Sweating that shit out your pores!</p>
