JK vs BigRed
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<p>Back and shoulders again today. And back to a more traditional style workout rather than the giant sets from last week.</p>
<p> </p>
<p>Warmup was another ride and then rollout, leg extensions and wall squats. Knee feeling pretty good nowdays but gonna keep doing this most days Im at the gym.</p>
<p> </p>
<p>Main workout was:</p>
<p> </p>
<p>BB clean and press - 10x40kg, 8x50, 8x50</p>
<p>Widegrip chins - 10, 10, 10 reps</p>
<p>Seated DB press - 20kg/side x 12, 12, 12</p>
<p>Seated row - 12x60kg, 10x66, 10x66</p>
<p>Upright row - 15x42kg, 12x48, 12x48</p>
<p>Close grip pulldowns - 10x66kg, 20x54, 15x54</p>
<p>DB shrugs - 35kg/side x 12, 12, 12</p>
<p>Hyper extensions - 15, 15 reps</p>
<p>Cable front and side raises 8kg x 12, 12, 12 for each</p> -
That's guaranteed to burn! How long does that take and what are your rest times?
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I do all my morning sessions in about 45mins (excluding warmup)<br><br>
Rest times longer on power days when doing lower reps but usually 2mins max. For higher rep stuff my rest would be more like 60 to 90seconds. I also superset a lot of stuff like this morning I supersetted clean and press with chins. Good way to save time. -
<p>Another day, another workout. Enjoyed saturdays blow out so went for another HIIT session, this time legs and abs.</p>
<p> </p>
<p>Did a 15min ride to warmup then 5mins rolling and stretching before two circuits</p>
<p> </p>
<p><u>circuit 1</u></p>
<p>KB squats - 20reps @ 22kg</p>
<p>KB side bends - 10 reps per side @ 22kg</p>
<p>Box step-ups to high knee - 15 per side</p>
<p>Mountain climbers - 15 per side</p>
<p>Did this 5 times through with a 30sec rest at end of each time through.</p>
<p> </p>
<p><u>circuit 2</u></p>
<p>Straight legged deadlifts - 15x50kg</p>
<p>Decline medicine ball twists - 15per side</p>
<p>Lunges - 15 per side</p>
<p>Decline crunches - 20 reps</p>
<p>Same deal - 5 times through with 30 seconds rests</p>
<p> </p>
<p>Did a couple of 1min planks and another rollout before 5mins on the bike to finish. Felt pretty good but sweated like a crim.</p> -
<p>Friday chest and arms session. Always a goodie</p>
<p> </p>
<p>Warmup was a few sets of 20 pressups plus rubber band pulls</p>
<p>Flat Bench DB press - 12x27.5kg, 8x32.5, 8x32.5</p>
<p>Hammerstrength incline DB press - 12x35kg/side, 12x40, 12x40</p>
<p>Machine flies - 12x66kg, 15x66, 15x60</p>
<p> </p>
<p>Pullups - @10kg x 6,6,6 and 6 reps</p>
<p>Reverse EZ bar curls @ 27kg x 8, 8, 8, 8 reps</p>
<p>CG bench were @60kg for 8, 8, 8 and 8 reps</p>
<p>OH DB extensions @25kg x 10, 10, 10, 10</p>
<p>Hammer curls - 2 sets of 12x15kg super set with 15reps of bodyweight dips</p>
<p> </p>
<p>Pretty big eat day ahead. This week has been good so far and pretty much hit macros and total cals for each day. A few apples and bananas to add in today to get the carb content plus a likely mid arvo dirty cheat meal while I watch a bit of cricket.</p> -
<p>No training this weekend. Lots of swimming on saturday (sea and pool) and then (bad) golf yesterday so a bit of a walk.</p>
<p> </p>
<p>Back to upper body power day for today.</p>
<p> </p>
<p>Incline DB press - 6x32.5kg/side, 6x32.5, 6x32.5<br>
Weighted dips - +30kg x 10, 8, 7 reps</p>
<p>Bb rows - 6x60kg, 6x65, 6x65</p>
<p>Wide grip weighted pull ups - +15kg x 5, 5, 5 reps then straight in to 5 more unweighted<br>
Hammer strength OHP - 8x37.5kg/side, 8x40, 8x40<br>
Cable curls - 6x54kg, 6x60, 6x60 (did these really slow on the negative - prob 4 to 5 seconds)<br>
Cable tricep pushdowns (rope) - 10x60kg, 10x60, 10x60</p>
<p>(working sets only)</p>
<p> </p>
<p>Tomorrow is supposed to be legs but my girl turned up at the gym this morning and wants me to do some bodyweight suspension class with her tomorrow. Not really my thing but she is and it could be cool to do something different.....</p> -
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">"bodyweight suspension class"</span></p>
<p> </p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">Hold on... that sounds like learning to use a sex swing</span></p>
<p> </p>
<p> </p>
<p><span style="color:rgb(40,40,40);font-family:helvetica, arial, sans-serif;">... if you're lucky!!</span></p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="477662" data-time="1426450459">
<div>
<p>Yeah, I got no real idea as to what it is lol</p>
</div>
</blockquote>
<p> </p>
<p>Bet it's circus related. Been a huge interest in that sort of training lately, have a couple of (female) workmates get right into it. Pretty impressive stuff and fark those guys and girls are strong as. Definitely something for folks with good power/weight ratios, not for old props like myself ha ha.</p> -
<p>I reckon that kind of training must be pretty effective. Just look at the biceps on male gymnasts. I've always been meaning to incorporate rings into my workout, but no gyms I've gone to seem to just have them hanging there. Looks like its trending that way though.</p>
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<p>So did that session this morning. Was basically 30mins of circuit style high intensity training using the TRX setups like pictured below and aimed at full body. Basically just a different way to do all the usual exercises like squats, lunges, pressups, pullups, bicep curls, tricep extensions plus lots of abs and core work. All rest was active resting too so running, star jumps, burpees etc.</p>
<p> </p>
<p><img src="http://www.menshealth.com/trx/images/pushup.jpg" alt="pushup.jpg"></p>
<p> </p>
<p>Was basically 5 hotties and me in there so quite enjoyed it. Was actually pretty hard too.</p> -
I do a lot of TRX stuff at my gym. Current favourite is the decline press up. Put both feet in the stirrups then move backwards on your hands until your hands are below the pivot pint (where the TRX connects to the roof) Your legs should be at least a 45degree angle. Then push up, tough work, I can just complete 3 sets, 8, 6, 5.
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<p>Yeah we did those DK. Some of the girls struggled but from memory mine were ok. Not sure I quite hit 45degrees tho but I remember setting up and being told to walk backwards a bit. Didnt feel overly sore from anything I did yesterday. Felt like I got some benefit tho.</p>
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<p>Today was back and shoulders and got told it was my 1000th visit to my gym today. 59 pages of this thread ago it all started. Anyway, short warmup of BB overhead press and BB rows using the 20kg barbell. Something like 3 sets of 15 for each. Main workout was:</p>
<p> </p>
<p>Deadlifts - 10x70kg, 6x110, 6x140, 6x140, 3x160, 12x110</p>
<p>Lat pulldowns - 12x54kg, 12x60, 10x63, 10x63</p>
<p>Seated DB press - 12x20kg/side, 10x22.5, 10x22.5, 10x22.5</p>
<p>1 Arm DB rows - 15x22.5kg, 8x32.5, 10x30</p>
<p>Upright rows - 12x48kg, 12x51, 12x51</p>
<p>Hyperextensions - 15, 15 reps</p>
<p>DB lat raises - 15x5kg/side, 20x5, 20x5</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x44</p>
<p>Rear delt flies ( machine) - 15x36kg, 15x36</p>
<p> </p>
<p>Tomorrow will be heavy legs day.</p> -
<p>1000 trips to the church of tin!! nice work JK. </p>
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<p>Legs today as planned......and it was a goodie.. May not walk tomorrow.</p>
<p> </p>
<p>Warmup was the usual ride on the bike and then light leg extensions, walls squats and foam roller.</p>
<p> </p>
<p>Squats - 10x60kg, 10x60, 5x80, 5x100, 5x110, 5x110, 5x110, 3x110 then did two more sets of 10x60kg making sure I went super deep and paused at the bottom for a good 3 seconds.</p>
<p>Leg press - 15x120kg, 15x160, 10x200, 10x200, 10x200 then nasty dropset of 5x240kg --> 5x200 --> 5x160 --> 10x120 --> 10x80 --> 20x40.</p>
<p>Seated leg curls - 15x66kg, 12x78, 12x78</p>
<p>Standing calf raises - 15x130k, 12x160, 12x160, 12x160</p>
<p>Leg extensions - 10x66, 12x66, 50x36 per side so all single legged.</p>
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<p>Finished with a short 5mins ride to loosen up.</p>
<p> </p>
<p>Grow legs grow!!!</p> -
<p>Friday chesticles and arms.</p>
<p> </p>
<p>Warmup was some pressups and pullups plus rubber band pulls.</p>
<p> </p>
<p>Main workout was:</p>
<p>BB bench - 10x50kg, 8x70, 6x80, 6x80, 8x80</p>
<p>Incline DB press - 12x27.5kg/side, 12x27.5, 12x27.5</p>
<p>DB pullovers - 15x15kg, 15x15, 15x15</p>
<p>Seated DB curls (iso) - 4 sets of 8 @ 15kg/side</p>
<p>Cable curls (iso) - 4 sets of 6 @ 44kg</p>
<p>Reverse cable curls - 4 sets of 12 @ 32kg</p>
<p>Tricep rope pushdowns - 4 sets of 20x44kg</p>
<p>Skullcrushers (iso) - 4 sets of 8 @ 27kg</p>
<p>Close grip pressups (to failure) - 20, 18, 15, 15 reps. Did these a bit different today and in between 1 and 2nd and then 3rd and 4th sets I did some neutral grip pullups with a 5sec hold at the top, then 5 sec hold in the middle then 5 sec hang for each rep. Did only 5 or 6 reps each time, burned like fark!</p> -
In Sydney for a few days this week so gonna alternate upper lower through the week <br><br>
Went to a local gym here this morning that was ok. Will be enough to get me by for the time here<br><br>
Today's workout included bb bench, pull-ups, clean and press, bb rows, incline db press, cable flies, upright rows, front bb raises, bb curls and tricep extensions -
Another Sydney session this morning despite the dustiness that followed last nights function and cricket<br><br>
Did upper body again but higher reps in contrast on Monday <br><br>
Workout included kettlebell rows and swings as warmup then in to seated db press, t bar rows, machine chest press, lay pulldowns, shrugs, bicep curls (machine) and dips.
