JK vs BigRed
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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>
<br>
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>
-
<p>Not feeling too bad this morning but its probably just the preworkout still pinging through me and the post workout endorphins. Expecting some pretty major come down by lunch but will see how I go.</p>
<p> </p>
<p>Chest and arms.</p>
<p> </p>
<p>Warmup - 50 pressups and some stretches etc</p>
<p>Hammerstrength incline - 20x20kg/side, 20x35, 15x45, 10x50, 10x50, 10x50 dropset --> 12x35</p>
<p>Machine flies - 20x48kg, 20x54</p>
<p>EZ Bar curls - 12 narrow then 12 wide @ 27kg, x 3 sets</p>
<p>Chins - 12 (unweighted) then + 10kg x 10, 10, 10 reps</p>
<p>Tricep cable pushdowns - 25x38kg, 25x38</p>
<p>Closegrip bench - 15x50, 10x60, 10x60, 10x60 dropset 10x50</p>
<p>Single arm high cable curls - 12x20kg, 10x26, 10x26, 10x26 dropset -> 10x20 --> 12x14</p>
<p>OH Cable tricep extensions - 20x32kg, 15x38, 12x44, 12x44</p>
<p>Hammer cable curls - 10x38kg, 10x38, 12x32, 12x32, 15x26, 15x26, 20x20, 20x20</p>
<p> </p>
<p>And done. Legs finally feeling ok after tuesdays efforts. Slow recovery this week despite eating pretty well.</p> -
<p>Weekend off which was good. Only a round of golf in there but sickness appears to have hung around. Felt like shit this morning and grinded out a workout I probably should have skipped.</p>
<p> </p>
<p>Upper body to start the week as usual</p>
<p> </p>
<p>DB press - 15x25kg/side, 12x30, 10x35, 9x35, 10x35</p>
<p>T-bar rows - 15x45kg, 12x55, 10x65, 10x65 10x65</p>
<p>Incline DB press - 12x30kg/side, 15x30</p>
<p>Seated row - 15x66kg, 15x66</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>BB overhead press - 10x40kg, 6x50, 7x50, 7x50, 12x40</p>
<p>Incline DB curls - 10x17.5kg/side, 8x20, 8x20, 6x20, 10x17.5</p>
<p>Decline DB extensions - 12x12.5kg/side, 12x12.5, 12x12.5</p>
<p> </p>
<p>Big focus of quality eats this week. Cooked up a lot of chicken and kumara last night. Just need to add some greens.</p> -
<p>Maybe more rest (if poss) and a few days of just doing stretching and mobility work bro? Sucks trying to keep things ticking over when you are feeling shite. Or you could hold off on cardio and keep the weights going maybe?</p>
<p> </p>
<p>ha ha even when you are crook you smack out a solid workout :-)</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="595806" data-time="1468183608"><p>
Weekend off which was good. Only a round of golf in there but sickness appears to have hung around. Felt like shit this morning and grinded out a workout I probably should have skipped.<br><br>
Upper body to start the week as usual<br><br>
DB press - 15x25kg/side, 12x30, 10x35, 9x35, 10x35<br>
T-bar rows - 15x45kg, 12x55, 10x65, 10x65 10x65<br>
Incline DB press - 12x30kg/side, 15x30<br>
Seated row - 15x66kg, 15x66<br>
Pullups - 10, 10, 10, 10<br>
BB overhead press - 10x40kg, 6x50, 7x50, 7x50, 12x40<br>
Incline DB curls - 10x17.5kg/side, 8x20, 8x20, 6x20, 10x17.5<br>
Decline DB extensions - 12x12.5kg/side, 12x12.5, 12x12.5<br><br>
Big focus of quality eats this week. Cooked up a lot of chicken and kumara last night. Just need to add some greens.</p></blockquote>
<br>
Any suggestions for good chicken and kumara recipes? -
<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="595915" data-time="1468235812">
<div>
<p>Any suggestions for good chicken and kumara recipes?</p>
</div>
</blockquote>
<p> </p>
<p>Not not really! I just love kumara any which way but for easy I usually just make up a whole lot of mash (with bit of butter added) and then serve up as much as I need each week.</p>
<p> </p>
<p>Chicken - pak n save had boneless/skinless breasts for $7.99 a kg so just bought a couple of kg of that, diced and cooked on bbq on sunday night. Have was garlic and soy and the other half hot as fuck.</p>
<p> </p>
<p>Remembering greens is the hard part as I try and stay away from the frozen stuff. Usually brocolli or salads as usually plenty on the garden, got heaps of kale right now.</p> -
<p>Ok so yep I trained. Popped in mid arvo for a legs session while I was feeling good. Still feeling good now but let's see how it goes.</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe, rollout and light leg extensions - the usual.</p>
<p>Sqwats - 15xbar, 10x60kg, 10x100, 5x140, 5x140, 3x150, 2x160, 8x100, 10x60 </p>
<p>Straight leg deads - 20x50kg, 20x50, 20x50 (supersetted with heavier squat sets)</p>
<p>Leg extensions - 12x54kg/side, 10x60, 10x60</p>
<p>Lying leg curls - 20x30kg, 10x42, 10x42</p>
<p>Leg press (high foot placement and nice n deep for glutes) - 20x80, 15x160, 15x160, 15x160</p>
<p>Lunges - unweighted down the gym and back X 2 each time superset with 15 reverse hypers.</p>
<p> </p>
<p>Forgot to do calves....oh well!</p> -
<p>Wow glutes are really feeling it this morning!</p>
<p> </p>
<p>Didnt stop me with back and shoulders.</p>
<p> </p>
<p>Workout as follows:</p>
<p>Weighters carry - 2 rounds with 16kg KBs</p>
<p>BB high pull - 10x40kg, 10x40kg, 8x50, 8x50</p>
<p>Lat pulldown - 15x54kg, 12x60, 12x66, 8x72</p>
<p>Machine row - 15x70(pretty sure pounds)/side, 10x90, 10x90 superset with dual 12x90</p>
<p>Straight arm pulldowns - 15x44, 12x50, 10x56, 10x56</p>
<p>Cable lat raises - 20x5kg/side, 15x8, 10x11, 10x11</p>
<p>Seated DB press ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10 (these are just killer!)</p>
<p>Seated DB press - 10x22.5kg/side, 8x25kg dropset 12x10kg/side</p>
<p>Upright cable row - 15x50, 12x56, 10x62, 10x62</p>
<p>EZ bar front raises - 15x10kg, 12x15, 12x15, 12x15</p>
<p>Facepulls - 15x26kg, 12x32</p>
<p>KB shrugs - 2 sets of 20x24kg/side</p>
<p> </p>
<p>Pretty good session. Sickness on the improve so all is on the up!</p> -
<p>Deads and abs today. And calves too.</p>
<p> </p>
<p>Started off with a few sets of decline crunches (unweighted) and hanging leg raises to warmup.</p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 3x160, 1x170, 1x180, 5x140, 5x140, 5x140</p>
<p>Weighted decline crunches - 15kg x 3</p>
<p>Weighted decline twists - 15kg x 12/side X 3</p>
<p>Cable crunches - 20x42kg, 12x54, 12x54, 15x48,</p>
<p>Standing calf raises - 20x130kg, 20x150, 20x150, 20x150</p>
<p> </p>
<p>Vibration machine - 2mins</p>
<p> </p>
<p> </p>
<p>Deads felt good but didnt want to go all out as still not that well but definitely on the mend. Keen for include deads weekly for a while. Will probably alternate between volume (5-8 reps) and heavies (1-3 reps)</p> -
<p>nice bro, looks like you are bouncing back from that illness pretty quick.</p>
<p> </p>
<p>Age old problem of trying to fit all the lifts in aye!! especially when you want to make sure you do your accessory work so the bigger lifts all keep progressing.</p>
