JK vs BigRed
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<p>Didnt make the outdoor session on sat morning as had a lot on but managed to get a fair bit of activity this weekend with a few beach swims (ok mainly body surfing) and a bit of geocaching with the kids.</p>
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<p>Ate well.</p>
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<p>Heavy upper this morning and real good workout</p>
<p> </p>
<p>BB bench - 10xbar, 10x60, 10x70, 6x80, 5x85, 3x90, 3x90, 5x85</p>
<p>Incline DB press - 10x27.5/side, 12x30, 10x30</p>
<p>DB rows - 10x32.5kg/side, 10x35, 8x37.5, 7x37.5, 8x37.5</p>
<p>Seated row - 15x54kg, 15x54</p>
<p>Dips +30kg x 10, 10, 10 reps</p>
<p>Chins - 10, 10, 10, 8</p>
<p>BB OHP - 15xbar, 10x40, 7x45 (dropset 10xbar), 7x45 (dropset 10xbar), 6x45 (dropset 10xbar)</p>
<p>EZ bar curls - 12x27kg, 10x32kg, 8x37, 8x37</p>
<p>Skullcrushers - 12x27, 10x29.5, 10x29.5, 10x29.5</p>
<p>Hammer curl - 1 dropset of 12x12.5kg/side --> 12x10 --> 12x7.5 --> 12x5</p>
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<p>Upping the carbs again this week. Body seems to be responding well. Feels like strength going up.</p> -
<p>With that amount of volume I'm not surprised you are feeling stronger bro. Had an interesting chat with my PT - he reckons 55 or higher volume is much more effective for bulk and strength than doing 53. He suggest 5*3 as the precusor to building up to a 1RM effort or a really heavy day with higher sets but low reps.</p>
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<p>How long does that workout take? 10 different exercises!</p> -
<p>Just loving training legs at the mo.</p>
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<p>Warm-up today 3mins bike then 1 min on the vibration machine. Light leg extensions @ 30 and 36kg, rollout and another 30secs vibration machine.</p>
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<p>Squats - 10x bar, 10x60kg, 8x100, 5x120, 5x120, 5x120, 8x120 dropset --> 10x100 --> 12x60 (focus of depth and form today rather than weight. 120kg feeling pretty easy now)</p>
<p>St leg deads - 12x50kg, 10x70, 10x70, 8x80, 8x80</p>
<p>Front squats - 10x60kg, 10x60, 10x60</p>
<p>Lying leg curls - 20x30kg, 15x36, 10x42</p>
<p>Reverse hypers - 15, 15, 15</p>
<p>Seated calf press 20x240, 10x340 superset with standing calf raises 15x130, 10x340/15x130, 10x340/15x130</p>
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<p>Finished off with a rollout and some abs work. Good session.</p> -
<p>Back and shoulders this morning</p>
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<p>1000m row to warmup</p>
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<p>BB row - 15x40kg, 12x50, 10x60, 10x60</p>
<p>Straight arm pull downs - 15x44, 12x50, 12x50</p>
<p>1 arm machine rows - 20x50/side, 15x60, 10x70, 10x70 dropset 12x50</p>
<p>Close grip pull downs - 15x60, 15x60<br>
Cable Lat raises - 20x5kg/side x 3<br>
Upright BB rows - 20x30kg, 15x40, 10x45, 10x45<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Seated shoulder press using the machine and reverse facing - 20x30kg, 15x50, 10x60, 8x65 dropset 10x50 each superset with front plate raises 12 x 10kg<br>
Kettle bell shrugs 2 sets of 15 @ 24kg/side w 3 second holds superset with behind the back cable shrugs - 20 @ 84kg, 20x84</p> -
<p>The only good thing about a 5 day work week is the 2nd legs day. Been a while since I've had a 2nd legs session just two days after the last. Could be some pretty crazy DOMs over the next two days after this mornings efforts</p>
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<p>Warmup - 10mins ride, light leg extensions, roll, vibration machine (1min) then more leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 10x100, 10x100, 10x100, 10x100, 15x80, 15x80, 15x80, 15x80, 15x80 (yep VOLUME....was gonna do 10x10 @ 100kg but thought better of it so mixed it up)</p>
<p>Lunges - @ bodyweight x 20 reps/side, 20, 20 each superset with 15 bodyweight squats super deep.</p>
<p>Leg extensions - 15x42kg/side, 15x48, 12x54 then 50x36 (in 10s)</p>
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<p>Stretch and rollout + abs (decline weighted crunches, decline twist and crunches) to finish</p> -
<p>you are a sick bastard JK. Do people ask you about your programme and if you are training for the SAS!! :whistle:</p>
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Yeah mate, can you even walk up stairs right now?
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Actually doing just fine so far. But tomorrow could be different. <br><br>
Was actually talking to one of the lads this morning and he was saying how he felt like needed a change in his training. I said he need to mix things up and make those memorable workouts. He asked what I'd done today as I told him. His response "fuk that!" -
He said mix things up not get totally farked up (:<br><br>
Wish I had your commitment mate. Impressive stuff. -
<p>You be careful with those weapons mate, you know the fern takes a strong stance on gun control!</p>
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<p>Same as RS, I could do with a bit of your discipline! </p> -
<p>Popped in for a mid arvo chest and arms session...who am I kidding, it was 90% arms!</p>
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<p>Started with incline DB press - 15x25kg/side, 12x27.5, 10x30, 10x30, 10x30 dropset 12x20</p>
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<p>Reverse grip chins - 15reps then + 10kg for 10, 10 reps then plus 15kg for 8, 8 reps each superset with reverse grip barbell curls 12x20kg</p>
<p>Close grip bench press - 12x50, 12x50, 10x60, 10x60, 10x60 each superset with tricep pushdowns 10-12 reps at 68kg</p>
<p>Single arm cable curls - 12x20kg/side, 12x26, 12x26</p>
<p>Dips - 15, 15, 15</p>
<p>EZ bar curls - 12x27kg superset with hammercurls 10x10kg/side X 5</p>
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<p>Done.</p> -
Did the outdoor session this morning and bit of a change from last few weeks with a few new tracks and exercises. <br><br>
30mins of stop sweat pushing right to my cardiovascular limit. Highlight was a 3 min burpee ladder towards the end where ran a lap burpee then run another lap and two burpees and onwards. Ended up most the way through my 9 burpees. Was killer! Then straight in to abs!! -
<p>Back in to it this morning for usual upper body heavy to start the week</p>
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<p>DB bench - 12x20kg/side, 10x27.5, 8x32.5, 6x35, 6x35, 6x35</p>
<p>Incline DB press - 12x30kg/side, 12x30</p>
<p>DB rows - 15x27.5kg/side,10x35, 8x37.5, 8x37.5, 8x37.5 dropset 12x25</p>
<p>Dips +30kg x 10, 10, 10 reps</p>
<p>Chins - 10, 10, 10, 8, 8</p>
<p>BB OHP - 15xbar, 10x40, 10x45 (dropset 10xbar), 8x45, 7x45, 7x45 dropset --> 7x40, 10-40 dropset --> 12xbar</p>
<p>Incline DB curls - 6x20kg/side, 7x20, 6x20, 12x15</p>
<p>OH DB extensions - 15x20kg, 12x25, 10x27.5, 10x27.5</p> -
<p>Legs this morning. Right knee felt a wee bit iffy so didnt go full noise on the squats but still making pleasing progress and feeling stronger.</p>
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<p>Warmup 5mins ride then 1min vibration machine then light leg extensions, rollout and another 30 seconds on the vibration machine. The vibration machine is pretty insane in how quick it gets all muscles activated. I walk off it and my calves are just tingling hard from all the nerve activation. Really weird feeling - like the itchy feeling when you run and are unfit! Quite horrible actually!</p>
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<p>Squats - 10 x bar, 10x60kg, 10x60, 5x100, 8x100, 5x120, 5x130, 5x130, 4x130, 8x100</p>
<p>Leg press - 15x160kg, 12x200, 12x240, 12x240, 10x270, 10x270, 30x120</p>
<p>Seated leg curls - 20x66kg, 15x78, 15x78, 15x78 (massive focus on the squeeze and hold today)</p>
<p>Seated calf press - 20x260, 12x340, 10x360, 10x360, 10x360 then dropset to faulure less 40 each time. Killer</p>
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<p>Finished with abs work and a good rollout and stretch</p>
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<p>Jumped on the electronic scales at home last night as use these to track body fat. They are not perfect and read about 1% low vs calipers for me but still showing at 12.2% which is pretty pleasing. Actually feel a bit leaner than I did when I took that pic in early Jan, yet slightly heavier.</p> -
<p>Back and shoulders today</p>
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<p>BB clean and press - 10xbar, 10x40kg, 10x40, 6x50, 6x50</p>
<p>BB rows - 10xbar, 10x40kg, 10x50, 10x60, 10x60</p>
<p>Lat pulldowns - 20x48kg, 15x54, 10x66, 10x66</p>
<p>Seated row - 15x54, 12x60, 10x72, 10x72 dropset --> 10x60</p>
<p>Straight arm pulldowns - 15x42, 12x48, 10x54 dropset --> 10x42</p>
<p>Cable lat raises - 20x5kg/side, 15x8, 15x8</p>
<p>Seated DB press - 12x22.5kg/side, 12x22.5, 12x22.5 superset with upright cable rows - 12x42, 10x48, 10x48</p>
<p>Seated DB lat raise dropsets - 10x10kg/side --> 12x5kg/side X 3</p>
<p>Machine reverse shoulder press - 3 dropsets of 8x70 --> 8x50 --> 10x30 (failure for each) superset with 10-12 reps of front plate raises using 10kg plate.</p>
<p>Shrugs (using hammersmith bench machine) - 15x60kg/side, 15x60, 15x60, 15x60, 25x40, 25x40</p>
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<p>Food not off to the best start as got distracted by some new blondie in the kitchen and didnt put enough water in my oats. Ended up being undercooked. Meh</p> -
<blockquote class="ipsBlockquote" data-author="Cookie" data-cid="559420" data-time="1455834997">
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<p>There are only 3 certainties in life: death, taxes and JK getting his reps in!</p>
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<p>Do you guys remember this fucken dickwad ?</p>
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<p>In a later interview he confessed his max was actually 90kg hahaha.</p>
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<p><a data-ipb='nomediaparse' href='
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<p>JK, for the love of god please don't end up like him :knuppel:</p>
