JK vs BigRed
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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">
<div>
<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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</blockquote>
<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">
<div>
<p>Jaysus!! :good:</p>
</div>
</blockquote>
<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>
<div>
<p>Too much make up and legs too muscly</p>
</div>
</blockquote>
<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=' -
<p>Supposed to be back and shoulders today but back still a bit sore so shoulders only. Had a bit of spare time as a result so did 15mins on the bike to start things off.</p>
<p> </p>
<p>Workout was</p>
<p>Cable side raises - 3 sets of 20 @ 5kg</p>
<p>Seated DB press - 20x15kg/side, 15x17.5, 12x20, 12x22.5, 12x22.5, 12x22.5</p>
<p>EZ bar front raises - 12x10kg, 12x10, 10x15, 10x15 (superset to last 4 sets of DB press)</p>
<p>Cable upright row - 20x36kg, 15x42, 12x48, 10x54</p>
<p>Machine OHP - dropsets of 90x10 -->70x10 --> 50x10 --> 30x fail X 3</p>
<p>Cable front raises - 12x26kg, 15x20</p>
<p>Deadstop DB side raises - 12x5kg/side, 12x5, 10x7.5, 10x7.5</p>
<p>Machine rear delt flies - 20x30, 15x36 (superset with first 2 sets of DB side raises)</p>
<p>Face pulls - 15x32, 15x32 (superset with last 2 sets of DB side raises)</p> -
9 different exercises! Those shoulders be blasted.
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<p>Decided to take it fairly easy today to make sure the back recovers ahead of golf this weekend.</p>
<p> </p>
<p>Started with 30mins on the cross trainer while watching olympics.</p>
<p> </p>
<p>The did some mobility work, mainly for hips and shoulders.</p>
<p> </p>
<p>Abs work scattered throughout which included 3 sets of an ab circuit and 5 sets of hanging leg raises.</p> -
<p>Another great arms (and chest) session this morning.</p>
<p> </p>
<p>Started with a couple of sets of 50 pushups to get warmed up</p>
<p>DB incline press - 20x25kg/side, 15x27.5, 12x30, 12x32.5, 12x32.5</p>
<p>Machine flies - 20x60kg, 15x66</p>
<p>Machine incline press - 1 dropset of 10x110 (pounds) --> 10x90 --> 10x70 --> 10x50</p>
<p>Weighted chins (+10kg) superset with reverse barbell curls (22.5kg) - 8/10, 8/10, 8/10</p>
<p>Close grip bench superset with tricep pushdowns - 10x70kg / 15x54, 10x70/12x60, 10x70/10x66</p>
<p>Preacher curls superset with DB hammer curls - 12x27kg/12x10kg, 10x29.5/10x12.5, 10x29.5/10x12.5</p>
<p>Skullcrushers - 15x29.5kg, 15x29.5, 15x29.5</p>
<p>Cable drag curls superset with dips - 12x32kg / 12 dips, 12x32/15, 10x38 dropset --> 10x26 / 12 dips</p>
<p> </p>
<p>Killer pump as usual.</p> -
<p> :good:</p>
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Preachers plus Hammers very good. Pump guaranteed.
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<p>Back still not so good. Had golf yesterday but gave up after 8 holes.</p>
<p> </p>
<p>Today's training therefore wasn't as usual. Did a lot of reading last night and was recommended to pretty much do only seated stuff where can brace in a position rather than relying on your back. This means no bent over rows or standing press etc.</p>
<p> </p>
<p>Warmup - 10mins cross trainer</p>
<p>BB Bench - 20xbar, 15x60kg, 10x70, 10x80, 8x85, 8x85, 8x85</p>
<p>Seated row - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Incline DB press - 15x25kg, 15x25</p>
<p>Incline DB flies - 20x10kg, 15x12.5</p>
<p>Lat pulldowns - 20x48kg, 15x54, 10x60, 10x60</p>
<p>Seated barbell press (smith machine) - 15x30kg, 12x40, 10x45, 10x45</p>
<p>Incline DB curls - 12x12.5kg/side, 12x15, 10x17.5 (massive focus with keeping the elbows as low as possible and locked in place - great contraction this way)</p>
<p>Seated DB extensions - 20x20kg, 15x22.5, 15x22.5</p>
<p> </p>
<p>Tomorrow's legs session will also be a take it easy sorta session. Will be starting with single leg work to fry them good before doing leg press at a lower weight than usual as legs should give out before too much pressure on the back. No squats or deads planned.</p> -
<p>Ouch, can't imagine it was much fun at golf!</p>
<p> </p>
<p>Good work around plan bro. That's a decent effort in spite of the sore back. Amazing what you can still get done even if your back isn't playing ball.</p>
<p> </p>
<p>Lunges and maybe body weight squats could be a goer for legs? </p>
