JK vs BigRed
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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>
<p> </p>
<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>
<p> </p>
<p><a data-ipb='nomediaparse' href='https://www.instagram.com/stephfitmum/?hl=en'>https://www.instagram.com/stephfitmum/?hl=en</a></p>
<p> </p>
<p>Webpage too of course <a data-ipb='nomediaparse' href='https://stephaniesanzo.com.au/'>https://stephaniesanzo.com.au/</a></p>
<p> </p>
<p>Enjoy!</p> -
<p>Jaysus!! :good:</p>
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<p>Back and shoulders this morning</p>
<p> </p>
<p>Back was:</p>
<p>Single arm cable pulldowns - 12x36kg/side, 10x42, 12x42</p>
<p>Seated row superset with underhand grip pull downs - 12x60kg / 12x54, 12x66 / 12x60, 10x72/10x66</p>
<p>Machine rows superset with pull-ups - 12x90/side / 10 pull-ups, 12x90/8 pullups, 12x90 / 8 pullups</p>
<p>Closegrip pulldowns - 15x60, 12x66, 20x54</p>
<p> </p>
<p>Shoulders</p>
<p>Cable side raises - 20 @ 5kg/side, 15x8, 15x8</p>
<p>Upright BB rows - 15x32kg, 10x42 12x42, 10x42</p>
<p>DB side raises - 10x10kg/side --> 10x7.5 --> 10x5 X 3</p>
<p>Seated DB arnie press - 15x15kg/side, 12x17.5, 12x17.5, 12x17.5</p>
<p>Rear cable shrugs - 20x84kg, 20x96, 20x96</p> -
<p>On Thursdays we dead....this time for volume</p>
<p> </p>
<p>Similar exercises to last week really</p>
<p> </p>
<p>Warmup was 5mins ride, decline crunches and glute brides. Going to add in some KB swings too next time.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 5x110, 5x140, 5x150, 5x150, 5x150, 10x110<br>
Front squats - 10x50kg, 10x50, then started to superset with back squats 6x70 / 10x70, 6x70 / 10x70, 6x70 / 10x70</p>
<p>Reverse hypers - 15, 15, 15 reps<br>
Leg extensions - 15x48kg/side, 12x60 then did a dropset to failure (usualy 7-8 reps per side) at each of 72kg --> 66 --> 60 --> 48 --> 42 --> 30<br>
Abs work - decline crunches X 3 sets, weighted cable crunches X 3 sets, hanging leg raises X 2 sets, KB side bends x 3 sets</p>
<p> </p>
<p>Feeling pretty lean at the mo but weight still pretty much bang on 80kg which is good.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="600493" data-time="1469565624">
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<p>Yeah basically working the rack. You start with the 10kg dumbells and bang out 10 reps (easy) then quicky grab the next ones up (12.5kg at my gym) and straight in to another 10 rep and so on until you cant complete the 10 reps. Then its times for a 30sec breather at the top (check out the view etc) and head back down the rack to where you started. 1 ladder set is usually enough!</p>
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<p> </p>
<p>Working the rack is awesome, get's everyone's heart rate up really quickly.</p>
<p> </p>
<p>I like doing weights too.</p> -
<p>Chest and arms friday and good session as usual. Been a huge work week but always easy to get up for a friday session.</p>
<p> </p>
<p>Workout was:</p>
<p> </p>
<p>Hammerstrength Incline press - 20x35kg/side, 15x45, 12x47.5, 12x47.5, 12x47.5 with each of the 47.5kg sets superset with 10 diamond pushups on a medicine ball</p>
<p>Cable flies - 15x20kg/side, 15x20, 12x26</p>
<p> </p>
<p>Preacher curls 10reps wide / 10 reps narrow grip @ 20kg, 25kg, 25kg</p>
<p>1 arm preacher curls - 10x12.5kg/side, 10x15, 10x15</p>
<p>Tricep rope pushdowns superset with bench dips - 20x44kg / 10 dips, 15x50/10 12x56/10, 12x62/10</p>
<p>Overhead cable curls - 12x20kg/side, 12x26, 15x20</p>
<p>Decline DB tricep extensions - 12x12.5kg/side, 12x12.5, 12x12.5</p>
<p>BB drag curls- 12x20kg, 12x20, 10x26</p>
<p>Finsihed off with two sets of hammer cable curls 12x32 and 15x36kg each superset with the haymaker from last week (ladder of dips superset with tricep pushups) once up to 5 reps of each then the 2nd set was back down from 5 reps of each.</p>
<p> </p>
<p>Boom!</p> -
<p>Double update....</p>
<p> </p>
<p>Monday was upper body heavy as usual.</p>
<p> </p>
<p>BB press - 10x60kg, 10x80, 5x90, 3x95, 3x95, 15x70, 15x70</p>
<p>T bar rows - 15x45kg, 12x5, 10x65, 8x70, 8x70, 8x70</p>
<p>Seated row - 15x66kg, 15x72</p>
<p>Weighted chins + 20kg x 12, 12, 12 reps</p>
<p>Pullups +10kg x 8, 7, 6 then 10 unweighted reps</p>
<p>BB OHP - 10x40kg, 8x50, 7x50, 5x50 --> 10x40 --> 12xbar</p>
<p>BB curls (21s) - 3 sets of 21 @ 27kg</p>
<p>Tricep pushdown (fixed V bar) - 12x66, 10x72, 10x78, 10x78</p>
<p> </p>
<p> </p>
<p>Today was legs as usual but did something to my back early in the squats so had to give up and stick to machines etc where body is supported and can fully isolate the legs.</p>
<p> </p>
<p>Warmup was 5mins ride, vibe, roll and light leg extensions. All felt good.</p>
<p>Squats - 10xbar, 10x60kg, 10x60kg, 1x100 (OUCH), 1x60 (smaller ouch but still there) --> STOP</p>
<p>Leg press - 30x80kg, 20x160, 15x200, 12x240, 12x240, 12x240</p>
<p>Seated leg curls - 20x60, 12x78, 12x78, 12x78</p>
<p>Leg extensions - 12x60, 12x66, 10x72, 10x72 dropset --> 12x48 --> 12x30</p>
<p>Lying hamstring curls (2up 1 downs) 15x24, 12x30</p>
<p>Seated calf press - 25x240, 15x300, 10x340, 10x340</p>
<p>Ride - 10mins</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="604298" data-time="1470724287">
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<p>Jaysus!! :good:</p>
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<p> </p>
<p> </p>
<p><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=zzg4v4nd.tmy.jpeg"><img src="http://iforce.co.nz/i/zzg4v4nd.tmy.jpeg" alt="zzg4v4nd.tmy.jpeg"></a></p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="604620" data-time="1470795027">
'></a></p>
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<p>Too much make up and legs too muscly</p>
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<p> </p>
<p>Yeah, providing links to fitness chicks is awesome (please keep coming JK). But I agree there's a bit too much makeup going on there.</p>
<p> </p>
<p>I would faint if this chick ever worked out in my line of sight:</p>
<p> </p>
<p><a data-ipb='nomediaparse' href='
