JK vs BigRed
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<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>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>
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<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">
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<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. -
<p>Got a new one for lunges and squats bro. Can be done as a one armed or both arm variations.</p>
<p> </p>
<p>Use a KB or DB - get it into rack position (gotta keep that elbow up) and do 8 squats, then into lunges (say 10m or so) then 6 squats, lunges again, 4 squats, lunges, then 2 squats to finish. Then swap arms and repeat. This is a dead set killer! Need a bit of room but the burn is real. I think we only managed one set at the end of legs on Sat and I was done.</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Waiters carry - 2 laps with 16kg BK</p>
<p>Lat pulldowns - 20x48kg, 15x54, 10x66</p>
<p>1 arm DB rows - 20x27.5, 12x32.5, 10x35</p>
<p>Straight arm pulldowns - 20x38kg, 15x44, 12x50</p>
<p>Hypers - 15 (unweighted), +10kg x 15, 15</p>
<p>Close grip pulldowns - 20x54kg, 15x60</p>
<p>Cable side raises - 3 sets of 20 @ 5kg/side</p>
<p>Upright cable rows - 20x32kg, 15x38, 12x44</p>
<p>DB side raises - 10x10kg/side --> 10x7.5 --> 10x5 X 2</p>
<p>Seated Arnie press - 15x15kg/side, 15x15, 10x17.5 dropset -> 10x10</p>
<p>Rear delt flies (machine) - 15x30kg superset with DB front raises 15x5kg, 12x36kg superset with 10x7.5kg</p>
<p>Rear cable shrugs - 20x84kg, 20x96, 20x96</p>
<p> </p>
<p>Body is feeling pretty sore after last couple of days. Not sure what I have planned for legs2 tomorrow. May keep it light plus cardio and abs</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="594063" data-time="1467677121"><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.</p></blockquote>
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For some reason I get a sharp pain in my quads just reading that. -
<p>Turns out im sick. Could just be a cold but could be more. Feel like shit but needed to come in to work for a few things this morning so went to the gym anyway</p>
<p> </p>
<p>30mins on the bike</p>
<p>Roll out and mobility work.</p>
<p>2 sets of abs circuit</p>
<p>3 sets hanging leg raises</p> -
<p>Sweat that lurgy out bro!</p>
Sweating that shit out your pores!</p>
