JK vs BigRed
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<p>Back and shoulders today. Another good session.</p>
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<p>Waiters carry - 3 x rounds the gym @ 18kg</p>
<p>Rack pulls - 10x60kg, 10x100, 10x130, 10x150, 6x170, 6x170</p>
<p>Lat pulldowns - 20x54kg, 15x60, 10x66, 10x66</p>
<p>Machine row - 15x80 (dual), then singles for 10x80, 10x50 and duel 12x110</p>
<p>Close grip pulldowns - 12x66, 15x66 each superset with straight arm pulldowns 15x42kg</p>
<p>Cable lat raises - 20x5kg, 15x8, 20x5</p>
<p>Seated DB press - dropsets of 22.5kg/side x10 --> 15kg x10 --> 10kgx10 X 3</p>
<p>Upright cable rows - 15x44kg, 10x50, 10x50 dropset --> 10x38</p>
<p>DB lat raises - dropsets of 8x12.5kg/side --> 10x7.5 --> 10x5 X 3</p>
<p>Front DB raises - 15x5kg/side, 12x7.5, 10x10 each superset with facepulls 15x38kg</p>
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<p>Finished with a good stretch and bit of a roll.</p>
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<p>Dont think I warmed up enough for the rackpulls. Slight twinge in lower back but nothing major</p> -
<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="561765" data-time="1456803512">
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<p>Yep, I recognise him - a big bopper for sure!! pretty <strong>cute </strong>for a powerlifter too</p>
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<p>Haha I will let him know.</p> -
<p>ha ha pretty sure I meant cut!</p>
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<p>but I can't blame autocorrect for that Freudian slip!</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="561724" data-time="1456794887">
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<p>Here you go.... don is his squat suit</p>
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<p>Actually just said he's at LM extreme most the time and powerhouse for serious comp prep etc</p>
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<p>About 280kg on that last deadlift ? solid......</p> -
<p>You could take em MN5!!</p>
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<p><span style="font-size:8px;">I mean you are waaaay cuter</span></p> -
Posting from the bike taking it easy...<br><br><br>
Lower back right this morning. Did a 15min ride then usual roll out plus back stretches the light leg extensions and a vibe <br><br>
Squats with knee sleeves. Few sets at 60kg. Felt good and tight until loaded up 100kg and tight as fuk right quad again on 4th rep. Called it a day then and there given back and quad not great <br><br>
ride now then more stretch and roll. <br><br>
Staying safe -
<p>good call bro, have you been rolling your legs out before squatting? </p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="561930" data-time="1456901151">
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<p>You could take em MN5!!</p>
<p> </p>
<p><span style="font-size:8px;">I mean you are waaaay cuter</span></p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="561930" data-time="1456901151">
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<p>You could take em MN5!!</p>
<p> </p>
<p><span style="font-size:8px;">I mean you are waaaay cuter</span></p>
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<p>Dude the day I hit 250kg I'll be shouting from the rooftops. I think if the stars align it's not completely out of reach. What's another 10kg on either side after all ?</p> -
<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="562006" data-time="1456952840">
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<p>You do any stretching? Rollouts are great but they dont replace proper stretching.<br>
I take an hour on two nights a week and stretch the whole body properly, it has worked wonders on muscle soreness/tightness</p>
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<p>Yep always do stretching but not usually for an hour at a time. Might be a good idea while watching TV</p> -
<p>Chest and ARMS today. Love those friday sessions.</p>
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<p>hammerstrength incline press - 20x20kg/side, 15x35, 10x45, 10x47.5, 10x47.5</p>
<p>Machine flies - 15x60kg, 15x60, 15x60</p>
<p>Chins (palms facing for bicep emphasis) - 15 reps, + 10kg x 12 reps, + 15kg x 10, 10, 10, 10 reps</p>
<p>Close grip bench - 12x60kg, 12x60, 10x60, 10x60, 10x60</p>
<p>Single arm cable curls - 10x26kg/side, 10x26, 10x26, 15x20, 15x20</p>
<p>Tricep cable pushdowns - 15x56kg, 12x60, 12x60, 10x66</p>
<p>Preacher curls - 12x27kg superset with standing DB hammercurls - 10x12.5kg/side X 5 supersets</p>
<p>Tricep pushups - 15, 20, 30 reps</p>
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<p>Away fishing for the weekend so no training until Tuesday. Should be a good mini break from the gym. Body probably needs it after a pretty brutal start to the year. Really keen to get those squat weights up as was hitting 140kg a couple of weeks ago which is decent for my bodyweight</p>
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<p>Eats are going really well with weight being added with what appears to be minimal fat gains</p> -
<p>Enjoy the fishing bro!! You'll be back smashing squats in no time.</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="562206" data-time="1457040126">
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<p>Enjoy the fishing bro!! You'll be back smashing squats in no time.</p>
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<p>Do some chins on the boat. Did a couple at the park the other day with both sons hanging off me cos there were a couple of milfs watching. I thought I looked pretty cool but in actual fact probably looked more like Dom Mazetti.</p> -
<p>Good few days away. Did a mix of walk in fishing (when swell was up) and boated in to a few spots as well. Not great fishing though - lots of small kingfish, biggest kept was 14.5kg and snapper were ferocious on the bite but again small. Largest was 6kg but one of the lads lost what looked to be a bigger one in the whitewash when trying to net it. Picked up a few nice trevs too so had a sashimi session on sunday night. The walk-in we did was massive - 90mins walk each way with a couple of chunky hills and fully laden packs. Elected not to carry a lot of fish out of there. Body handled it fine though.</p>
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<p>Back in the gym this morning for upper body.</p>
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<p>DB bench - 12x25kg/side, 10x30, 6x35, 6x35, 6x35</p>
<p>T-bar rows - 12x45kg, 10x55, 8x65, 6x70, 6x70, 6x70, dropset of 6x70 --> 10x55 --> 10x45</p>
<p>Incline DB press - 12x30kg/side, 12x30, 15x30</p>
<p>Chins - 10 (unweighted), +10kg x 8, 8, 8 reps, then 10 more unweighted</p>
<p>Hammerstrength OHP - 12x30kg/side, 10x40, 10x40, 10x40 dropset --> 10x30 --> 12x15</p>
<p>Seated DB curls - 12x15kg/side, 10x17.5, 10x17.5, 10x17.5</p>
<p>Tricep pushdowns - 12x62kg, 12x68, 10x74, dropset 6x80 --> 10x68 --> 10x56 --> 10x44 --> 10x32 --> 10x20</p> -
<p>No fish porn for Hooroo! Back to the Nick Willis thread!</p>
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Yeah I don't actually take a lot of pics of fish anymore unless it's a PB but those are few and far between when you've fished for almost 30 years. More interested in the amazing scenery and ledges we fish. We don't know how lucky we are in NZ to have access to such amazing coast line. Being able to take fish home is just a bonus
