JK vs BigRed
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<p>Back and biceps this morning while I watched some average cricket.</p>
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<p>Warmup was 1000 row and some rubber bands.</p>
<p> </p>
<p>BB row - 20xbar, 10x50kg, 12x50, 8x60, 8x60, 12x50</p>
<p>Lat pulldowns - 15x48kg, 12x60, 12x60, 10x66, 12x54</p>
<p>T-bar row - 15x45kg, 6x65 dropset --> 6x55, 6x65-->6x55, 6x65 --> 6x55 -> 10x45</p>
<p>Hyperextensions - 15reps unweighted then +15kg for 12, 12, 12 reps</p>
<p>1 arm machine rows - 12x70(pounds Im guessing) per side, 12x80, 10x85, 10x85</p>
<p>Straight arm pulldowns - 15x44kg, 12x50, 12x50, 12x50</p>
<p>Weighted overhand chins - +10kg x 8reps superset with cable curls - 12x48kg, 10kgx6/12x48, 10x5/12x48, unweighted 8reps/10x48kg dropset to 10x36kg</p>
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<p>Decent little session with a lot more focus than yesterday.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="493854" data-time="1433237877">
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<p>Trained at SkyFitness in dunedin this evening. Pretty rough and old school gym but dam this blondie there took my breath away. Had curves in all the right place....butt, boobs and biceps and dam what I smile.</p>
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<p>Pretty sure I did some exercises while I was there but its all a blur now lol. Just dannnggg!</p>
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<p>Ok so I woke this morning and it appears that the abovementioned girl has added me in instagram......cant breath right now....</p>
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<p>Second legs session of the week today and as usual its high rep squats.</p>
<p> </p>
<p>Started off with 25mins on the bike and cranked up the resistance mid way through for a solid hill. Got the quads going good. Then a roll out.</p>
<p>Squats - 10xbar, 10x60kg, 12x60, 10x80, 10x90, 10x90, 10x90, 20x80 (all felt pretty good. Got heaps of depth and even did a few pauses deep in the hole on the 60kg sets)</p>
<p>Ham glute raises - 20, 15, 15, 15 reps</p>
<p>And other than a rollout to finish that was it for today.</p> -
<p>Shoulders and arms this morning. Pretty good session.</p>
<p> </p>
<p>Warmup was just rubberbands and some incline pressups</p>
<p> </p>
<p>Workout was:</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 superset with Incline DB reverse flies (or Y's) (3sets of 10)</p>
<p>Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)</p>
<p>Seated DB press (4 sets of
superset with shrugs (4sets of 8)</p>
<p> </p>
<p>Then moved on to one of my usual arms workouts</p>
<p>Seated DB (iso) curls - 4sets of 8</p>
<p>Preacher curls (heavy and iso) - 3sets of 6</p>
<p>Reverse cable curls - 3 sets of 15</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20</p>
<p>Skullcrushers (iso hold) - 3 sets of 8 superset with dips to failure (managed 12, 10, 9 reps)</p> -
<blockquote class="ipsBlockquote" data-time="1433966690" data-cid="495441" data-author="JK"><p>Ok so I woke this morning and it appears that the abovementioned girl has added me in instagram......cant breath right now....<br> <br> <br>Second legs session of the week today and as usual its high rep squats.<br> <br>Started off with 25mins on the bike and cranked up the resistance mid way through for a solid hill. Got the quads going good. Then a roll out.<br>Squats - 10xbar, 10x60kg, 12x60, 10x80, 10x90, 10x90, 10x90, 20x80 (all felt pretty good. Got heaps of depth and even did a few pauses deep in the hole on the 60kg sets)<br>Ham glute raises - 20, 15, 15, 15 reps<br>And other than a rollout to finish that was it for today.</p></blockquote><br>Link link liiiiiiinnnnnnnkkkkkkk. Please
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Isn't it just like providing a website address? Buggered if I know mate. No big deal but you painted such a good picture that I was, erm, curious.
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<p>No training over the weekend and a fair bit of booze and average food as well. Not a blowout tho. Back in to it today with legs</p>
<p> </p>
<p>Warmup was 10mins ride on the bike then light leg extensions and a rollout.</p>
<p> </p>
<p>Squats - 10xbar, 8x50kg, 8x80, 3x110, 2x120, 1x125, 1x125, 5x110</p>
<p>Deadlifts - 6x70kg, 6x110, 6x140, 6x140, 6x140</p>
<p>Leg press - 15x160kg, 12x200kg, 12x240kg, 10x260, 10x260 then dropset of 8x260 --> 8x240 --> 8x200 --> 10x160 --> 10x120 --> 12x80 --> 15x40 (71 reps all up)</p>
<p>Seated hamstring curls - 15x78kg, 15x78, 15x78, 15x78</p>
<p>Standing calf raises - 20x130kg, 15x150, 15x150 15x150</p>
<p>Short 2min ride to finish.</p> -
Legs a bit sore but had a decent roll out last night and could have been much worse if I hadnt.<br><br><br>
Did chest and triceps this morning and included incline db press (4 working sets of 10x35kg per side) then db flies, hammerstength flat bench, db pullovers, weighted dips, overhead tricep ext, cable cross overs and tricep push downs<br><br>
Had a pretty mean pump at the end of it which is always welcome. My little Russian joined me too for my last few exercises after her classe was done. Always a treat -
<p>Knee was playing up a bit yesterday. Helped the wifes nana (so very very old) move some books up and down the stairs at her house and it was click city on both knees. Then played golf which probably wasnt the best for it but iced both last night and feeling ok. Wont do Legs2 tomorrow - just a ride and abs I think while I watch the cricket.</p>
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<p>Today was back and biceps. Warmup was 1000m row</p>
<p>Pullups - 10, 8, 8, 8 reps</p>
<p>T-bar rows - 15x45kg, 10x55, 10x60, 10x60, 10x60</p>
<p>Close grip pull downs - 15x54kg, 12x66,12x66, 15x60</p>
<p>1 arm machine rows - 12x70/side, 10x90, 15x80, 15x80</p>
<p>Straight arm rope pulldowns - 12x32kg, 12x32, 12x32, 20x20</p>
<p>Hypers - 15, 15, 15 reps</p>
<p>EZ Bar curls - 12x27kg, 12x32, 8x37, 8x37</p>
<p>Hammer curls - 12.5kg/side x 10, 12 (supersetted with the 8x37kg sets above)</p> -
<p>Easy day today - 30mins on the bike watching some piss poor cricket and then a rollout and stretch.</p>
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<p>Also did about 20mins of abs work that included decline crunches, medicine ball twists, hanging leg raises, leg drops, planks and weighted sided bends.</p> -
<p>Shoulders and arms this morning</p>
<p> </p>
<p>Warmup was just incline pressups, rubberbands and BB OHP.</p>
<p> </p>
<p>Shoulders part of workout was same as last week</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 superset with Incline DB reverse flies (or Y's) (3sets of 10)</p>
<p>Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)</p>
<p>Seated DB press (4 sets of superset with shrugs (4sets of 8)</p>
<p> </p>
<p>Then did another old fav arms workout</p>
<p>Pullups - @10kg added x 6,6,6 and 5 reps</p>
<p>EZ bar reverse curls @ 27kg x 8, 8, 8, 6 reps (superset with pullups)</p>
<p>Close grip bench - @ 50kg x 8, 8, @ 60kg x 8, 7 reps</p>
<p>OH cable extensions - @48kg x 12, 12, 12, 12 reps (superset with CG bench).</p>
<p>Finished off with a drop set of cable curls of approx 25 reps.</p> -
<p>Another week underway. No training over the weekend but golfed yesterday so an extra 15,000 steps or so for the day</p>
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<p>Today was legs and was a bit of a struggle after yesterdays golf, probably should have given the knees a days rest.</p>
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<p>Warm up was 10mins ride then light leg extensions and foam roller.</p>
<p>Squats - 10 bar, 10x60kg, 5x100, 8x100, 10x100, 10x100</p>
<p>Lunges - 3 sets of 20 reps supersetted on the last 3 sets of squats</p>
<p>Front squats - 10x50kg, 12x50, 10x60 (felt like an age since I had done these)</p>
<p>Seated leg curls - 12x78kg, 15x78, 15x78</p>
<p>Leg extensions - 12x60kg, 12x60 per side</p>
<p>Lying leg curls - 20x30kg, 20x30 (superset with leg extensions)</p>
<p>Seated calf press - 20x200, 15x280, 12x320, 12x320</p>
<p>Short ride to finish.</p> -
Who is your little Russian?
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<p>A good mate of mine that I train with quite a bit. She used to do mornings with me but left for Les Mills and now only comes in Mon and Tues mornings to instruct a couple of classes.</p>
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<p>She's a taka local though so run in to each other a lot while out and about.</p> -
<p>A frosty chest and tricep session this morning. Actually had ice on the windscreen which doesnt happen a lot for Auckland.</p>
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<p>Warmup was a short ride (to free up legs from yesterday and generate some heat) and then 3 sets of 20 pressups broken up by stretches.</p>
<p> </p>
<p>DB bench - 12x25kg/side, 10x30, 8x32.5, 6x35, 6x35, 6x35</p>
<p>DB flies - 3 sets of 12 x 15kg</p>
<p>Weighted dips - +22kg x 12, 12, 12 reps</p>
<p>DB pullovers - 2 sets of 15x17.5kg</p>
<p>Hammerstrength incline press - 15x35kg/side, 12x37.5, 12x37.5 dropset to 15x20/side</p>
<p>Cable crossovers - 20x14kg/side, 12x20, 12x20 dropset to 15x14</p>
<p>Skullcrushers - 12x27kg, 12x32, 12x32, 12x32</p>
<p>Closegrip pressups - 12, 15, 15</p> -
<p>Back and biceps this morning.</p>
<p> </p>
<p>Warmup was a short ride, too short. Didnt roll either and hammies were tight as during deads. Had to stretch heaps. Not a good start.</p>
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<p>Deadlifts - 10x70kg, 10x70, 3x110, 6x110, 5x130, 5x150, 4x150, 4x150, 10x110</p>
<p>Lat pulldowns - 15x48kg, 12x60, 12x60 then dropset of 8x66 --> 8x54 --> 12x42</p>
<p>Seated row - 20x48kg, 12x60, 12x60, 15x54</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 15x44, 15x44</p>
<p>Neutral grip chins - 12 unweighted then +10kg for 8, 8 reps, 10 more unweighted (did these using the seated row handle over a high bar)</p>
<p>BB curls - 30x20kg, 30x20, 30x20 - did these like 21s but instead of 7 reps per movement I did 10. Real tough on the forearms despite the light weight</p> -
<p>Had a nice surprise at work today when my mate John from xplosiv supplements sent me a pretty sweet courier package with 4lbs whey, some aminos and diablo thermogenic. Farken made my day.</p>
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<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="497493" data-time="1434926090">
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<p>Who is your little Russian?</p>
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<p>Not sure if link will work but try <a data-ipb='nomediaparse' href='https://instagram.com/fit.chick.nz/'>https://instagram.com/fit.chick.nz/</a> may be able to view it without having an account, not sure </p> -
<p>2nd legs day sorta day today. Not sure what it is but its most flexible day for now.</p>
<p> </p>
<p>Did 20mins on the bike, mix of hills and speed. Covered 10km</p>
<p>Short rollout and stretch</p>
<p>Squats - 10xbar, 10xbar, 10x50kg, 10x80kg, 5x100 all with heaps of depth ass to grass. Then my one working set for the day which went 4x120kg dropset --> 7x100kg --> 10x80kg --> 20x50kg --> sit on floor</p>
<p>Reverse hypers - 15, 15, 15, 15 reps</p>
<p>Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 12x180</p>
<p> </p>
<p>Abs - was limited on time so just did 3 sets of 15 decline weighted crunches, 3 sets of medicine ball twists and 1 set of 20 mountain climbers then straight in to a 1min prone hold.</p> -
<p>Another friday shoulders and arms session. Bit dusty tho as had a client function that went pretty late last night</p>
<p> </p>
<p>The shoulders:</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 superset with incline DB reverse flies (or Y's) (3sets of 10)</p>
<p>Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)</p>
<p>Seated DB press (4 sets of 10) superset with upright rows (3sets of 12, 1 set of 15)</p>
<p> </p>
<p>The arms:</p>
<p>Seated DB (iso) curls - 4 sets of 8</p>
<p>Cable rope curls (heavy and iso) - 4 sets of 6</p>
<p>Reverse cable curls - 3 sets of 12, 1 set of 15</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20</p>
<p>Skullcrushers (iso hold) - 3 sets of 8 superset with pushups to failure (managed 12, 14, 11 reps)</p>
