JK vs BigRed
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<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>
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<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> -
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<p>yo, you down in wellies!! just for the day? </p>
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<p>sing out next time you are in Wellies, sneak out for a beer at lunch or something :whistle:</p>
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<p>Or see if MN5 is around and hit arms at the gym ha ha</p> -
<p>Hit up CityFitness this morning down by the stadium. Not a bad gym at all.</p>
<p> </p>
<p>Usual chest and arms for a friday but a bit all over the show being in a foreign gym,</p>
<p> </p>
<p>Chest work was BB bench, seated chest press and DB flies</p>
<p> </p>
<p>Arms work was close grip chins, skull crushers, EZ bar curls, dips and machine preacher curls.</p>
<p> </p>
<p>Did some abs work too, mainly hanging leg raises</p> -
<p>Ha, I might have managed a lunchtime beer but not a break of dawn workout!! Good work on finding somewhere to train though! </p>
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Another outdoor grit session yesterday morning in the sun. Much the same as last week but more lunges and finished with a ladder of 5 burpees then 5 sprint laps (prob about 30m) repeat as many times as you can then 15sec rest before doing it again but 4 burpees and 4 sprint laps and repeat then all the way down to single burpee and sprint. Killed all of us.<br><br>
Really is a great way to start the weekend. -
<p>Rolling in to another week</p>
<p> </p>
<p>Upper body today</p>
<p> </p>
<p>BB flat Bench - 10x60, 10x80, 3x90 (weak), 3x90, 8x85, 7x85</p>
<p>T-bar rows - 10x45kg, 10x65, 6x70, 6x70, 12x55</p>
<p>Dips - 12 unweighted, +28kg x 10, 10, 10 reps</p>
<p>Widegrip pullups - 8, 8, 8, 8 reps</p>
<p>Hammerstrength overhead press - 15x20kg/side, 10x35, 8x37.5, 8x37.5, 8x37.5 dropset 12x20</p>
<p>Preacher curls - 3 sets of 12x27kg then 1 set of 21s @ 17kg</p>
<p>Tricep pushdowns - 12x60kg, 8x74, 8x74, 8x74 dropset --> 8x62 --> 10x50 --> 10x38</p>
