JK vs BigRed
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<p>Decided to mix things up and did some arms today</p>
<p> </p>
<p>Close grip bench - 15x50kg, 15x65, 15x65</p>
<p> </p>
<p><u>Superset 1</u></p>
<p>Barbell row - 15x40, 15x40</p>
<p>Rubber band pressups 15, 15</p>
<p> </p>
<p><u>Superset 2</u></p>
<p>Barbell perfection curls - 15x25kg, 15x25</p>
<p>Tricep OH cable extensions - 15x44kg, 15x44</p>
<p> </p>
<p>Hammercurls - 50 x 7.5kg/side</p>
<p> </p>
<p>Then 30mins on the bike doing hills</p> -
<p>Full body blast today. Well kinda.</p>
<p> </p>
<p>Did 5mins on the bike to warmup then a few non-stop supersets ie no rest, just walk to next station and bang out the reps.</p>
<p> </p>
<p>1) Leg press - 15x160kg superset with lat pulldowns - 15x48kg X 6 sets of each</p>
<p>2) Leg extensions - 15x48kg/side superset with seated row 15x48kg -X 5 sets of each</p>
<p>3) Shoulders - upight rows 12x38kg superset with cable side raises - 12x5kg/side and front raises - 12x5kg/side X 4 sets of each</p>
<p>4) Hanging leg raises - 12reps superset with seated calf press - 20x300 X 4 sets of each</p>
<p>5) Reverse hypers - 15reps superset with ab roller - 12 reps X 3</p>
<p> </p>
<p>Done.</p> -
<p>Slept in a bit this morning and huge work day but never miss a gym session, particularly when its arms.....Final day of this 4 week arm programme.</p>
<p> </p>
<p> </p>
<p>Chins - 12 unweighted then + 10kg x 12, 12, then unweighted for 15, 15 reps</p>
<p> </p>
<p><u>Superset 1</u></p>
<p>Incline DB press - 15x27.5kg, 15x27.5, 15x27.5</p>
<p>Standing D grip cable curls - 15x20kg/side, 15x20, 15x20</p>
<p> </p>
<p><u>Superset 2</u></p>
<p>Standing zottoman DB curls - 15x10kg/side, 15x10, 15x10</p>
<p>Seated Tricep OH BD extensions - 15x25kg, 15x25, 15x25</p>
<p> </p>
<p>Reverse cable curls - 1 sets of 50 x 18kg </p>
<p>Dropset of cable curls from 60kg (to failure) down to bugger all.</p> -
<p>good man! I had to google zottoman DB curls!!</p>
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<blockquote class="ipsBlockquote" data-author="JK" data-cid="532724" data-time="1445584158"><p>Stopped at my park on the way home and ran stairs. Did 10 repeats - 5 single step and 5 double step sprints. <a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=jp3bv5w1.qda.jpg"><img src="http://iforce.co.nz/i/jp3bv5w1.qda.jpg" alt="jp3bv5w1.qda.jpg"></a> Good blow out in the sun. Almost went for a swim at the end as felt like summer. But water still cold as fuark!!</p></blockquote>
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Fuck that looks awesome - kinda blows Richmond Park out of the water! -
<p>Back in to my usual approach of Heavy Upper Monday, Legs Tuesday, Back and Shoulders Weds, Thurs gonna be outdoor cardio session on the way home (hopefully) and Fridays chest and arms.</p>
<p> </p>
<p>So today was Upper Body</p>
<p> </p>
<p>DB flat Bench - 12x25kg/side, 10x30, 8x32.5, 8x35, 8x35</p>
<p>Dips - 12 unweighted, +20kg x 12, 12, 12 reps</p>
<p>T-bar rows - 10x45kg, 10x65, 8x70, 8x70</p>
<p>Widegrip pullups - 10, 10, 10 reps</p>
<p>BB overhead press - 10x40kg, 8x45, 8x45, 8x45 dropset 8x40</p>
<p>EZ bar curls - 8x37kg, 8x37, 8x37 dropset 10x27</p>
<p>Cable tricep pushdowns - 8x74kg, 8x74, 8x74 dropset 10x50</p> -
<p>Legs this morning</p>
<p> </p>
<p>5mins ride to warmup then light leg extenions, wall squat and foam roller</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 5x100, 3x120, 3x120, 8x100</p>
<p>Lunges - 12/per @ bodyweight, then 2 more sets of 12/side holding 10kg plates (superset to last 3 sets of squats)</p>
<p>Front squats - 10x60kg, 10x60, 10x60</p>
<p>Seated hamstring curls - 15x78kg, 15x78, 15x78</p>
<p>Seated calf press - 20x200kg, 15x300, 15x300, 12x340, 12x340</p>
<p>Leg extensions 50/side x 30kg, 50/side x36</p>
<p> </p>
<p>Finished with a roll out and some abs work before a short 5min ride.</p> -
<p>Back and shoulders today</p>
<p> </p>
<p>Short ride to warmup and help releive the legs which are tight as fark after yesterday</p>
<p> </p>
<p>Hammerstrength overhead press - 15x20kg/side, 12x30, 10x35, 10x35, 10x35</p>
<p>first couple of sets superset with rubber band pulls, last 3 superset with shrugs - 15x24kg/side</p>
<p> </p>
<p>Machine row - 3 sets of 15 x 70</p>
<p>Close grip pulldowns - 15x54kg, 12x60, 12x60</p>
<p> </p>
<p>Seated arnold press - 12x15kg/side, 12x15, 12x15</p>
<p>superset with upright cable rows - 12x44kg, 12x44, 15x38</p>
<p> </p>
<p>Straight arm pulldowns - 12x44kg, 15x38, 15x38</p>
<p>superset with hyperextensions - 15, 15, 15 reps</p>
<p> </p>
<p>DB side raises - 15x5kg, 15x5, 15x5</p>
<p>superset with rear delt flies (machine) - 15x30, 15x36, 15x36</p> -
Did stairs. Was alright <br><br>
Short chest and arm session this morning<br><br>
Did hammerstrength incline, db flies and db pullovers for chest<br><br>
Arms work was reverse grip chins, close grip bench, 21s and dips<br><br>
Also did some abs work between sets -
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<p>Golf yesterday so not stop activity at the moment.</p>
<p> </p>
<p>This mornings upper body workout was pretty much a repeat of last week but did it better</p>
<p> </p>
<p>DB flat Bench - 12x25kg/side, 10x30, 8x32.5, 8x35, 8x35</p>
<p>T-bar rows - 10x45kg, 10x65, 8x67.5, 8x67.5 dropset --> 8x55 --> 8x45</p>
<p>Dips - 12 unweighted, +26kg x 10, 10, 10 reps then another 10 unweighted</p>
<p>Widegrip pullups - 10, 10, 8 reps</p>
<p>BB overhead press - 10x40kg, 10x40, 8x45, 8x45 with last two sets superset with behind the back barbell shrugs (15x45kg)</p>
<p>Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5</p>
<p>OH DB tricep extensions - 12x20kg, 10x25, 10x25</p>
<p> </p>
<p>Usual plan for the week ahead but am in wellington thursday/friday so will train down there.</p> -
<p>Legs this morning and since my birthday (music plays when you swipe in at the gym so they all know), it was age x weight for squats.</p>
<p> </p>
<p>Warmup was 5mins on the bike, light leg extensions and a roll out.</p>
<p> </p>
<p>Squats - 10x50kg, 10x80, 5x110, 5x110, 5x110 then age x weight so 37 reps unbroken @ 77.5kg. Not too bad.</p>
<p>St leg deads - 12x50kg, 12x60, 12x60, 12x60</p>
<p>Leg extensions - 12/sidex60kg, 12x60, 12x60</p>
<p>Reverse hypers - 15, 15, 15 (superset with leg extensions)</p>
<p>Standing calf raises - 20x130kg, 15x150, 15x150, 15x150, 15x150</p>
<p>Hanging leg raises - 3 sets of 12 straight, 2 sets of 12 with twist</p>
<p>Abs circuit (3 exercises x 12 reps each) x 3 plus a roll out to finish.</p> -
<p>ha ha that age times weight squat session is choice!!! So is the music for your birthday... wonder how many older ladies choose not to workout on their birthday ha ha</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="540351" data-time="1447100668"><p>ha ha that age times weight squat session is choice!!! So is the music for your birthday... wonder how many older ladies choose not to workout on their birthday ha ha</p></blockquote>
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Shit Paeks, i'd be repping over a hundy 38 times!<br><br>
Stink. -
<p>I'd be looking at 37*110kg if I had to round up! ugh. A good incentive to keep the weight down - wonder if this workout was what killed Marlon Brando!</p>
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<p>Legs not too sore from yesterday but gave them a good roll out today and noticebly better.</p>
<p> </p>
<p>workout today tho was back and shoulders</p>
<p> </p>
<p>DB rows - 12x25kg, 8x32.5, 8x32.5, 8x32.5</p>
<p>Lat pulldowns - 15x48, 12x60, 10x66, 10x66</p>
<p>Bent over cable row - 15x54, 12x60, 12x60</p>
<p>Straight arm pulldowns - 10x50kg , 10x50, 15x44</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@4kg)</p>
<p>Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 11kg)</p>
<p>Seated DB press (3 sets of 10 @ 25kg, 1 set of 12 @20kg) superset with upright rows (3 sets of 10x50kg, 1 set of 12 x44kg)</p>
<p>Front cable raises superset with rubber band pulls (3 sets of 15x11kg / 20 reps bands)</p>
<p> </p>
<p> </p>
<p>Smashed quite a bit of snickers cheesecake last night so was full of energy this morning.</p> -
