JK vs BigRed
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<p>Legs! Alternating between heavy squat / light deadlifit and heavy deadlift / light squat each week. Today was lighter squats so VOLUME. Thurs will be my heavy dead session.</p>
<p> </p>
<p>Warmup - 5mins ride, 1min vibe, roll out and mobility stretches then 2 sets of light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 8x130, 10x120, 10x120 dropset --> 10x100, 12x100 dropset --> 15x60</p>
<p>Seated hamstring curls - 12x72kg, 10x78, 12x78</p>
<p>Leg extensions - 10x66kg, 10x66, 10x66</p>
<p>Lying hamstring curls - 10x42, 10x42, 10x42 dropset --> 12x30</p>
<p>Leg press (feet placement high for glutes) - 15x160kg, 15x160, 12x200, 12x200</p>
<p>Seated calf press - 25x200, 20x300, 15x340, 15x340</p>
<p>Reverse hypers - 15, 15, 15 (superset with calf press)</p>
<p>Lunges - 2 laps of the gym</p>
<p> </p>
<p> </p>
<p>Finished with 3mins ride then a roll out. Had some new girl in the gym past couple of weeks. She's quite amazing so ended up rolling out for much longer than usual.</p>
<p> </p>
<p>Oh yeah, did a proper weigh in last not and check body fat. 80kg and 14.2% so OK</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="597965" data-time="1468870422">
<div>
<p>Legs! Alternating between heavy squat / light deadlifit and heavy deadlift / light squat each week. Today was lighter squats so VOLUME. Thurs will be my heavy dead session.</p>
<p> </p>
<p>Warmup - 5mins ride, 1min vibe, roll out and mobility stretches then 2 sets of light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 8x130, 10x120, 10x120 dropset --> 10x100, 12x100 dropset --> 15x60</p>
<p>Seated hamstring curls - 12x72kg, 10x78, 12x78</p>
<p>Leg extensions - 10x66kg, 10x66, 10x66</p>
<p>Lying hamstring curls - 10x42, 10x42, 10x42 dropset --> 12x30</p>
<p>Leg press (feet placement high for glutes) - 15x160kg, 15x160, 12x200, 12x200</p>
<p>Seated calf press - 25x200, 20x300, 15x340, 15x340</p>
<p>Reverse hypers - 15, 15, 15 (superset with calf press)</p>
<p>Lunges - 2 laps of the gym</p>
<p> </p>
<p> </p>
<p>Finished with 3mins ride then a roll out. <strong>Had some new girl in the gym past couple of weeks. She's quite amazing so ended up rolling out for much longer than usual.</strong></p>
<p> </p>
<p>Oh yeah, did a proper weigh in last not and check body fat. 80kg and 14.2% so OK</p>
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<p> </p>
<p>Were people watching or did you find somewhere quiet ?</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="597971" data-time="1468878009">
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<p>Were people watching or did you find somewhere quiet ?</p>
</div>
</blockquote>
<p> </p>
<p>I can tell ya mate, no one in the gym was interested in looking at me while she was there.</p>
<p> </p>
<p> </p>
<p>Back and shoulders today</p>
<p> </p>
<p>BB clean and press - 10x40kg, 10x40, 6x50, 6x50</p>
<p>1 arm DB rows - 12x25kg/side, 12x30, 10x35</p>
<p>Widegrip seated row - 12x54, 12x60, 10x66</p>
<p>Bent over cable row - 12x54, 12x60, 10x66 (superset with seated row)</p>
<p>Straight arm pulldowns - 12x50kg, 10x56, 10x56</p>
<p>Close grip pulldowns - 12x60kg, 10x66, 15x54</p>
<p>Cable side raises - 3 sets of 20 @ 5kg/side</p>
<p>Upright BB rows - 15x32kg, 12x37, 12x37</p>
<p>DB side raises - 10x10kg/side --> 10x7.5 --> 10x5 X 3</p>
<p>Machine shoulder press (rear facing) - 12x60, 12x70, 10x75 super from DB front raises - 10x7.5kg/side</p>
<p>Rear cable shrugs - 20x84kg, 20x96, 20x96, 20x90</p> -
<p>Thursday session so deadlifts and abs and stuff</p>
<p> </p>
<p>Warmup was decline crunches, glute bridges and clams.</p>
<p>Deadlifts - 10x70kg, 10x70, 5x110, 3x140, 1x160, 1x180, 2x160 Pretty poor really. First attempt at 180kg didnt even move off the floor. Had to reset and man up for a 2nd attempt which was only OK</p>
<p>Squats - 15xbar, 15xbar, 10x60kg, 12x60, 10x90, 12x90, 15x90 (focus on depth today)</p>
<p>Standing calf raises - 20x130kg, 15x150, 20x150, 20x150</p>
<p>Abs - scatted throughout the workout --> decline crunches with and without weights (5 sets), hanging leg raises (5 sets), cable crunches (5 sets)</p>
<p> </p>
<p>Finished with roll out and stretch.</p>
<p> </p>
<p>Blondie today did skipping and some abs circuit</p> -
<p>Great session this morning. Really good when you back up a crap one (like yesterday) with one like today.</p>
<p> </p>
<p>Trying out a new preworkout my best mate is formulating. Not 100% sure on ingredients as yet but very impressed for a single scoop. Lazer focus, solid pump and really good clean energy. The mood enhancement / feel good factor though is out of this world. Wow.</p>
<p> </p>
<p>Workout....</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x55, 10x55, 10x55, 10x55</p>
<p>DB pullovers - 20x12.5kg, 12x17.5, 12x17.5</p>
<p>Machine flies - 15x60kg, 15x66</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Preacher (iso) - 6x27kg, 6x32, 6x32, 6x32</p>
<p>Cable reverse curls - 15x30kg, 12x36, 10x42 dropset 12x30</p>
<p>Tricep rope pushdowns - 25x38kg, 20x44, 20x44, 15x50</p>
<p>Skullcrushers (iso) - 2 sets of 6 x32kg, 2 sets 8x27 each superset with closegrip pushups to failure (think went 10,8,8,10 reps)</p>
<p>Cable hammer curls - 6 sets of 10-12x38kg</p>
<p>One more set of closegrip pushups to failure - managed about 17 this time.</p>
<p> </p>
<p>Also picked up my monthly allocation yesterday which in addition to the new test stim including some BCAAs, protein bars (fuk left them in the car) and a tub of casein whey. I dont usually use casein but will replace my post bed whey shake with the casein whey. It's chocolate too so a good one for the evening when you often need something sweet to satisfy.</p>
<p> </p>
<p> </p>
<p>Sorry no blondie report today. She was there but cant for the life of me remember seeing what she was up. That lazer focus on the workout I tell ya!</p> -
<p>ha ha post me some bro!!</p>
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<p>I swear you are the Walter White of the training forum bro - Mr Chemist!! Doctor Gainz!!</p>
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<p>At my suburban YMCA we're lucky to see any women under the age of 60. They have been spotted, but are as rare as hens teeth and mostly a bit on the wobbly side.</p>
<p> </p>
<p>Used to be some absolute crackers when I trained in Oslo :man_in_love:</p>
<p> </p>
<p>Love my gym though. Bit of an early 80s feel and most inhabited by seniors with nothing else to do, but has everything I need and always heaps of space and no waiting. The odd hot blonde wouldn't go astray though....</p> -
<p>Two days rest always does me well over the weekends. Seems to set me up nicely for a big monday</p>
<p> </p>
<p>BB press - 15x60, 10x80, 5x90, 5x90, 5x92.5</p>
<p>TB rows - 15x45, 8x65, 6x70, 6x70, 6x70</p>
<p>Incline DB press - 12x32.5kg/side, 12x32.5</p>
<p>Seated row - 12x72kg, 12x72</p>
<p>Dips - +30kg x 10, 10, 9</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>Seated DB press - 12x20kg/side, 10x25, 10x25, 9x25</p>
<p>Incline DB curls - 12x17.5kg/side, 8x20, 8x20, 8x20</p>
<p>Tricep OH cable extensions - 15x38kg, 12x44, 10x50, 10x50</p>
<p> </p>
<p>Big week ahead workwise and hopefully in the gym as well. Planning heavy squats tomorrow but will see how we go. Some volume in the deadlifts on thurs and shoulder destruction on weds.</p>
<p> </p>
<p>Weighed in yesterday (gonna do them weekly on Sunday mornings) and was bang on 80kg still but now just under 14% body fat. All good for now.</p> -
<p>Any targets in mind for squats tomorrow? Good call to rest up over the weekend - sometimes its the last thing you want to do but gotta let the body recover from time to time!</p>
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Bugger your body fat, what was the blonde doing?
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I'll bet you just happened to be "limbering up" behind her
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<p>I can't deny that^^^ mate.....</p>
<p> </p>
<p>Today being a tuesday was legs. On Tuesdays we sqwat!</p>
<p> </p>
<p>Squats - 15xbar, 10x60kg, 10x60, 8x100, 5x130, 5x130, 3x150, 3x150, 8x130</p>
<p>Straight leg deads - 15x50kg, 12x70, 10x80, 12x80</p>
<p>Leg press (high foot placement and nice n deep for glutes) - 20x160, 12x200, 15x200, 15x200</p>
<p>Lying leg curls - 12x42kg dropset 10x36, 12x42 --> 15x30</p>
<p>Lunges - unweighted down the gym and back X 3</p>
<p>Seated calf press - 20x240, 15x340, 15x340, then dropset of 10x340 --> 10x300 --> 10x260 --> 10x200 -->10x160</p>
<p> </p>
<p>Finished with a rollout and some abs work before a short 5 min ride</p> -
<p>Noice, repping one-fiddy at 80kg bodyweight is really good! That'd put you at 160-170 singles for sure.</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="598735" data-time="1469158952">
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<p>I swear you are the Walter White of the training forum bro - Mr Chemist!! Doctor Gainz!!</p>
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</blockquote>
<p> </p>
<p>Fucken hell Paeks, stop watching those Broscience vids I keep tagging you in on FB ! they're changing you !</p> -
<p>Feels like I'm eating a lot at the moment. Always seems to be time to eat but never hungry other than for that post training meal. Usual day has been looking like this:</p>
<p> </p>
<p>5.10am rise, stim and 40g glycofuse (carb)</p>
<p>530-645am train sipping on BCAAs</p>
<p>645am protein shake and a really ripe bannana</p>
<p>740am couple of scoops of oats with cinnamon plus scoop of whey, 3 fish oils, 2 vitamin c</p>
<p>10am (ish) - 1 cup kumara, some chicken breast and green vege, couple of mandarins</p>
<p>12.30pm (ish) - 1 cup kumara, some chicken breast (or can tuna) and green vege, couple more mandarins</p>
<p>3pm ish - 4 eggs and 10-15 almonds or a protein bar</p>
<p>6-7pm (somewhere in there) dinner - whatever wife makes but usually low carb - lots of meat and and greens. If I get my choice it's salmon or scotch fillet but yeah just whatever is going.</p>
<p>930pm protein shake before bed.</p>
<p> </p>
<p>That's if I turn down all the other stuff that is floating about at work and home like cakes and biscuits etc.</p> -
<p>Has any research been done about not eating carbs for lunch? My rice cooker has died and I've had a few lunches now without the usual carbs. It actually felt pretty good having heaps of chicken and veggies sans carbs. Doubt it's good long term though. Energy needed.</p>
