JK vs BigRed
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<p>HOOOGE session to finish the week. Always love those Friday workouts</p>
<p> </p>
<p>Warmup was 50 pressups and light cable work to get elbow joints warmed up and firing as usual.</p>
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<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x50, 10x50, 10x50 dropset 15x35</p>
<p>Decline DB flies - 15x15kg, 15x15</p>
<p>Cable flies - 15x15kg, 12x20</p>
<p> </p>
<p>EZ bar curls - 12 widegrip superset 12 narrowgrip @ 20, 25, 27.5</p>
<p>Tricep cable pushdowns - 20x44kg superset with 10 benchdips X 3</p>
<p>Closegrip weighted chins (+5kg) superset with EZ bar reverse curls (27kg) - 8/8, 6/8, 6/8, 6/8 reps</p>
<p>Closegrip bench (75kg) superset with seated OH DB extensions - 8/10, 8/10, 8/10, 8/10 reps</p>
<p>Single arm cable curls - 15x20kg/side, 10x26, 10x26, 10x26</p>
<p>Hammer curl ladders - 10reps each at 7.5kg/side -> 10 --> 12.5 --> 10 --> 7.5 (no rest) superset with dips 15reps --> 10 sec rest --> 10 reps --> 10sec rest --> failure X 3</p>
<p> </p>
<p>Really good session. Heaps of focus.</p> -
<p>Another good weekend of rest but eating a bit poor with sons 7th birthday yesterday. A few too many cupcakes but not gonna kill me.</p>
<p> </p>
<p>Good session today. Similar to last week but a bit more weight on the bar.</p>
<p> </p>
<p>BB press - 12x60kg, 10x80, 5x90, 5x92.5, 3x95, 3x95</p>
<p>DB rows - 12x27.5, 10x32.5, 10x35, 8x37.5, 8x37.5 (always do these superset with the BB press)</p>
<p>Incline DB press - 12x32.5kg/side, 12x32.5</p>
<p>Seated row - 12x72kg, 12x72</p>
<p>Dips - 12 unweighted, +30kg x 10, 10</p>
<p>Pullups - 10 then +10kg x 5, 5, 7 reps</p>
<p>Seated DB press - 12x20kg/side, 25kgs broken so had to go to 27.5... 27.5x7, 27.5x7, 22.5x12</p>
<p>EZ bar curls - 10x37kg, 8x42, 8x42</p>
<p>Tricep pushdowns - 12x74kg, 10x80, 10x80, 10x80 dropset --> 10x68 --> 10x56</p>
<p>Cable reverse grip curls - 12x36kg dropset --> 12x24</p>
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<p>Had some time to spare so did 10mins on the cross trainer to finish.</p> -
<p>Legs today and a pretty good session.</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe and some mobility stretches and foam roller before a couple of sets of light leg extensions.</p>
<p>Squats (volume today) - 10x60kg, 5x90, 5x110, 10x120, 10x120, 10x120, 10x120, 15x90, 20x90</p>
<p>Leg press - 20x160kg, 15x200, 12x240, 12x240, 12x240</p>
<p>Seated Hamstring curls - 20x60kg, 12x78, 12x81, 12x81</p>
<p>Reverse hypers - 15, 15, 15 reps</p>
<p>Lunges - 1 lap unweighted, 2 laps 10kg/side, 2 laps 15kg/side</p>
<p>Seated calf press - 20x280, 15x340, 12x380, 12x380.</p>
<p> </p>
<p>Finished with a good rollout and some abs work (3 x through a circuit)</p> -
<p>Back and shoulders today. SHoulders was pretty much a repeat of last weeks session as enjoyed it. Added a bit of weight where I could so even harder than last week!</p>
<p> </p>
<p>BACK</p>
<p>Lat pulldowns - 20x54kg, 15x60, 12x66, 10x69</p>
<p>Straight arm pulldowns - 12x50kg, 12x56, 10x62, 10x62 (superset with lat pulldowns)</p>
<p>BB rows - 10x50kg overhand, 10x50 underhand, 10x60 o/hand, 10x60 u/hand, 8x70 o/hand</p>
<p>Bent over cable rows - 15x56, 12x60, 10x66</p>
<p>Close grip pulldowns - 12x66kg, 15x60</p>
<p> </p>
<p>SHOULDERS</p>
<p>BB overhead press - 4x55kg, 3x55, 3x55</p>
<p>Hammerstrength seated press - 5 sets of 10x35kg/side</p>
<p>DB OHP ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 8x20 30sec rest then 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10 --> DEAD</p>
<p>Rear DB flies 8x7.5kg/side superset with Facepulls 12x32kg superset with Pec dec reverse flies 15x36kg X 2 sets</p>
<p>Shrugs (using hammerstrength flat bench) - 20-25 reps x40kg per side then rest pause (5secs max) before for another 20reps, rest pause 10 reps, rest pause 10 reps X 2 sets</p> -
<p>like the switch between OH and UH on the BB rows - that's a cool little variation.</p>
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On Thursdays we dead!<br><br>
Real good session this morning despite missing on a 200kg deadlift attempt which I hadn't done for a while.<br><br>
Warmup was 5mins ride, hyper extensions and decline crunches. <br><br>
Deadlifts - 10x70kg, 5x110, 1x140, 1x160, 1x180, 1x190, 1/3 x200 (only got to just below knees before gave up), 3x160, 3x160<br>
Front squats - 8x50kg, 8x50, 6x70, 8x70, 8x70, 8x70 drop set --> 10x50<br>
Leg extensions - 100x 36kg X 2<br>
Abs work - decline weighted crunches and hanging leg raises X 4 sets of each -
<p>You got it off the ground bro - that's half the battle won. Did you get a head spin? nothing like tapping out the CNS on a big lift aye!</p>
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<p>Next time bro, next time!</p>
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<p>Thursdays are quickly becoming my fav lifting day. Its a day where I dont really have to do much so gives me the option to train legs a second time or do mobility work, cardio etc or work on the deads which is focus point at the moment. Seem to have heaps of time too which is really good. No rush, big rest periods if I need it</p>
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<p>Good old friday chest and arms!</p>
<p> </p>
<p>Once again light on chest and heavy on the arms content....ah well.</p>
<p> </p>
<p>Incline DB bench - 20x20kg/side, 15x27.5, 12x30, 12x30,10x32.5, 12x32.5</p>
<p>Machine flies - 20x48kg, 12x60, 15x60</p>
<p>Incline DB curls - 12x12.5kg/side, 12x15, 12x17.5</p>
<p>Preacher curls - 12x29.5, 10x32, 8x34.5, 8x34.5</p>
<p>Tricep cable pushdowns - 15x56kg, 12x62, 12x68, 10x74</p>
<p>Skullcrushers - 15x27kg, 10x32, 10x34.5, 8x34.5</p>
<p>EZ bar 21s - 1 set at 27kg, 2 sets at 29.5</p>
<p>Rope hammer curls - 3 sets of 12x32kg (3 sec hold per rep) superset with 12 dips</p>
<p> </p>
<p>Then the haymaker to finish which was 1 closegrip pushup then 1 dip, the 2 pushups and 2 dips, and so on up to 5 then back down to 1 - no rest. MUCH harder than in sounds, especially coming back down as the gaps between each exercise get smaller.</p>
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<p>Another pretty good week. Got a mates stag do tomorrow out fishing and then pissing it up. Here comes a bender!</p> -
<p>Lord forgive me for these gainz I'm about to receive!! ha ha nothing like a good hit out at the gym before an even bigger session on the piss!</p>
<p> </p>
<p>Wonder if Scarlette will be your stripper!!</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="603117" data-time="1470344833">
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<p><strong>Lord forgive me for these gainz I'm about to receive!!</strong> ha ha nothing like a good hit out at the gym before an even bigger session on the piss!</p>
<p> </p>
<p>Wonder if Scarlette will be your stripper!!</p>
</div>
</blockquote>
<p> </p>
<p>Dom Mazetti is that you ?</p> -
<p>Buy my t-shirt at Dom merchandise!!</p>
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<p>Not too much damage done over the weekend and no hangovers! Ate OK'ish</p>
<p> </p>
<p>Upper body heavy to start the week. Took an age to warmup this morning as was dam cold in the gym. Hoodie on for most of the BB press and rows</p>
<p> </p>
<p>BB press - 10x60kg, 10x80, 5x90, 5x92.5, 5x92.5, 3x95, 3x95</p>
<p>BB rows - 12x50kg, 10x60, 10x60, 6x70, 6x70, 6x70, 6x70 (superset with the BB press as usual)</p>
<p>Incline DB press - 15x30kg/side, 12x32.5, 15x32.5</p>
<p>Seated row - 15x66kg, 12x72, 15x72</p>
<p>Pullups - 10reps unweighted then +10kg x 6, 6, 6, 6 reps</p>
<p>Seated DB press - 12x20kg/side, 27.5x8, 27.5x7, 22.5x12</p>
<p>Incline DB curls - 12x17.5kg, 10x20, 10x20, 10x20</p>
<p>OH DB extensions - 15x20kg, 15x25, 12x27.5, 12x27.5</p> -
<p>Training Rocky Balboa styles bro!! </p>
<p> </p>
<p>I hear ya, Saturday morning at the gym was arctic - no amount of rolling out will get the body fired up aye! just gotta hit the tin and do work</p> -
<p>Legs today and another cold start so extra stim required plus a longer warmup. Hoodie on until 2nd to last set of squats</p>
<p> </p>
<p>Warmup was 5mins on bike, 1 min vibe, a rollout and a few sets of light leg extensions</p>
<p> </p>
<p>Squats - 10xbar, 10xbar, 10x60kg, 10x80, 6x100, 6x120, 5x140, 3x160 (felt crap, wobbly and not deep enough) 5x140, 5x140, 15x100</p>
<p>Straight leg deads - 10x50kg, 10x70, 12x70, 10x80, 10x80</p>
<p>Leg press (high foot placement) - 20x160kg, 20x200, 20x200, 20x200 dropset --> 20x160 --> 20x120 --> 20x80 --> 20x40</p>
<p>Lying leg curls - 20x36kg, 10x42, 12x42</p>
<p>Seated calf press - 20x280, 15x340, 15x340, 15x340</p>
<p>Lunges - 12.5kg per side x 3 laps of gym</p>
<p>Abs work was weighed cable crunches - 20x42kg, 15x48, 10x54, 10x54</p>
<p> </p>
<p>Finished with a rollout but no time for a ride.</p> -
<p>Time to spice up this thread and no one better than Steph Sanzo for that. IMHO this chick is just freaking amazing. She's on instragram as StephFitMum and worth the follow. Super cute and strong as fuark! Only problem is that she is Australian!</p>
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<p><a data-ipb='nomediaparse' href='https://www.instagram.com/stephfitmum/?hl=en'>https://www.instagram.com/stephfitmum/?hl=en</a></p>
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<p>Webpage too of course <a data-ipb='nomediaparse' href='https://stephaniesanzo.com.au/'>https://stephaniesanzo.com.au/</a></p>
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<p>Enjoy!</p> -
<p>Jaysus!! :good:</p>
