JK vs BigRed
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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> -
<p>Back was actually pretty good for the rest of yesterday, bit sore in the evenings and first thing but while up and mobile seems ok'ish.</p>
<p> </p>
<p>Today was legs and a different order / paced workout to what I usually do. Smashed all the single leg stuff first which really fried the quads and hammies. Found it quite hard actually!</p>
<p> </p>
<p>Warmup - 10mins ride ramping up the resistance every 2mins for 5km in total. And then a roll out.</p>
<p> </p>
<p>Leg extensions - 20x36kg/side, 15x42, 12x54, 10x60, 10x66, 10x66</p>
<p>Lying leg curls - 20x30kg/side, 15x36, 15x36, 10x42</p>
<p>Body weight squats - 20, 20, 20 reps</p>
<p>Seated leg curls - 20x66kg, 20x66</p>
<p>Lunges - 1 length of gym (approx 15 lunges per side) unweighted, then 3 lengths (and back) @ 12.5kg/side</p>
<p>Leg press (high foot placement) - 20x160kg, 20x160, 20x160, 20x160</p>
<p>Body weight squats - 30, 30 reps</p>
<p>Seated calf press - 20x200, 15x300, 12x340, 12x340, 15x300 dropset --> 20x200</p>
<p> </p>
<p>Finished with 10mins on the cross trainer.</p> -
<p>A little bit of back today and then shoulders. Still keeping the back stuff light.</p>
<p> </p>
<p>Lat pulldowns - 20x48kg, 15x54, 12x60, 10x60</p>
<p>Machine row - 20x70, 15x90, 12x110, 10x120</p>
<p>Close grip pull down - 15x54kg, 15x60, 12x66</p>
<p>Shoulder warmups with rubber bands</p>
<p>DB seated shoulder press 10x15kg/side superset with seated DB side raises 10x5kg/side X 10 supersets</p>
<p>Cable upright rows 8-10x42kg superset with facepulls 10-12x26kg superset with machine rear delt flies 15x30kg X 5 supersets</p>
<p>Cable shrugs - 20x84kg, 20x99, 20x99, 15x102, 15x102 (2-3 second holds)</p>
<p> </p>
<p>Finished with 10mins on the cross trainer again</p> -
A really rough 24 hours. Got knocked over hard by a tummy bug my kids had. Was just as the kids explained, feeling really cold and shivering yet a tempreture and "burps with water in them". I can tell you it wasn't water. Pretty sure I called up Ralph on the giant porcelain phone about 15 to 20 times yesterday. Not even dry toast would stay down.<br><br>
Forgot to turn 515am alarm off so when it went this morning I still got up and went to the gym. Just 40mins on the bike sipping BCAAs and water which all stayed down. About to try and eat.... -
<p>yuck, good luck with the kai!!</p>
<p> </p>
<p>You haven't been to Havelock North lately have ya??</p> -
<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="605741" data-time="1471314333">
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<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='
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<p> </p>
<p>I certainly don't mind muscle but there's a definite limit. I wouldn't want my better half to get any more muscly than she already is !</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="608851" data-time="1472100531">
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<p>I certainly don't mind muscle but there's a definite limit. I wouldn't want my better half to get any more muscly than she already is !</p>
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<p> </p>
<p>Mate, I would pound that Viking princess into oblivion. Or she is more than welcome to do that to me (:</p> -
<p>Still not feeling right but it didnt stop my usual friday chest and arms session. Definitely felt weak though and weights not up to usual.</p>
<p> </p>
<p>Chest work was</p>
<p>Hammersmith incline press - 15x20kg/side, 15x35, 10x45, 10x45, 10x45, 10x45</p>
<p>First 3 sets superset with medicine ball close grip pushups</p>
<p>Second 3 sets superset with machine flies - 15x54kg, 12x60, 12x60 dropset 15x48</p>
<p> </p>
<p>Arms work was:</p>
<p>Preacher curls - wide/narrow supersets 12x25kg/12x25, 12x27.5/12x27.5</p>
<p>Seated DB iso curls - 4 sets of 8 @ 12.5kg</p>
<p>Preacher iso curls - 3 sets of 8 at 27kg</p>
<p>Reverse cable curls - 3 sets of 15 @ 30kg</p>
<p>Tricep cable pushdowns - 20x38kg, 20x44, 20x44</p>
<p>Skullcrushers - 27.5kg x 10, 29x10, 29x10 each superset with 10reps of close grip pushups</p>
<p>Cable hammer curls superset with dips - 26kgx10/10, 32x10/10, 32x10/10</p>
<p> </p>
<p>Couple of rough days eating lately. Definitely not hitting calorie targets and still having trouble keeping food down. Well its mostly staying down but doesnt feel great to eat so really struggling to have decent meals.</p> -
Did a short conditioning workout at home today. Going to try do one every weekend as we approach summer <br><br>
Started with a warmup of 25 jumping jacks 25 mountain climbers repeated 4 times<br><br>
Then did circuit of<br>- 50 lunges<br>
- 20 pressups <br>
- 50 squats<br>
- 20 pressups <br>
- 50 jumping jacks <br>
Then rest <br><br>
Did it 3 times through. Short and sweet. Had ideas of doing some abs stuff at the end but never got there
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<p>Bit of change.....bro split week. And because its Monday then CHEST and Tris</p>
<p> </p>
<p>Workout was as follows:</p>
<p>Cable cross overs - 2 sets of 20 @ 14kg/side, 1 set of 15 @ 20/side</p>
<p>DB flat bench - 20x25kg/side, 15x30, 12x32.5 10x35</p>
<p>Incline machine press - 15x 130 (pounds), 12x150, 10x170, 8x190, 8x190</p>
<p>Incline DB flies - 20x10kg/side, 20x10, 15x15</p>
<p>Pec deck - 20x48kg, 20x54</p>
<p>DB pullovers - 20x15kg, 15x17.5, 15x17.5</p>
<p>Decline DB extensions - 15x10kg/side, 15x10, 15x10</p>
<p>Dips (tricep focus) - 15 (unweighted) + 15kg x 12, 12, 12</p>
<p> </p>
<p>Straight bar tricep pushdowns - 20x44kg, 15x56, 12x62</p>
<p> </p>
<p>Been a while since I did a workout like that where really focused on chest. This week should be a good change up</p> -
<p>I can add a vote for incline DB press. We've been adding these during chest days and they've been good. </p>
<p> </p>
<p>Looks like you have shaken that bug mate and are back to getting work done!</p> -
<p>Back and biceps today</p>
<p> </p>
<p>Lat pulldowns (Neutral grip bar) - 20x48kg, 15x54, 12x60, 10x66</p>
<p>Seated row - 20x48kg, 15x54, 12x60, 10x66, 8x72</p>
<p>1 arm DB rows - 15x25kg, 12x30, 10x35, 10x35</p>
<p>Pullups - 12 unweighted, + 10kg x 6, 6, 6, 5 reps</p>
<p>1 arm pulldowns - 15x32kg, 12x38, 10x44</p>
<p>Straight arm pulldowns - 15x36, 12x42, 10x48</p>
<p>Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5</p>
<p>BB 21s - 20kg, 25, 25</p>
<p> </p>
<p>Finished with 12mins on the cross trainer again.</p> -
<p>Legs today and reps for days!</p>
<p> </p>
<p>Warmup was 10mins ride on the bike and then some mobility work. Didnt roll out as had a good rollout session at home last night.</p>
<p> </p>
<p>Leg extensions (dual) - 20x50 (pound), 20x50 then did a new variation which was 8 reps normal then 4 with extended hold (3 seconds) followed by 5 shorter pulsing style reps. Did these at 70, 80 and 90 pounds (ouchh!)</p>
<p>Lying hamstring curls - 20x36kg, 15x42, 15x42</p>
<p>Reverse hypers - 15, 15</p>
<p>Squats - 10x60kg, 12x60, 10x80, 12x80, 15x80 each superset with 20 bodyweight squats with heals raised on 5kg plates. First time squatting for a while and felt good.</p>
<p>Lunges - 1 lap of gym (unweighted), then 4 laps @ 10kg/side</p>
<p>Leg press (high foot placement / push through heels) - 30x80kg, 30x160kg, 30x160, 30x160 dropset --> 30x120 --> 30x80 --> 30x40 (killer!)</p>
<p>Seated calf press - 20x200, 20x300, 20x300, 20x300</p>
