JK vs BigRed
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<p>First time for a long time that I've spent an hour in the gym and not even touched a weight!</p>
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<p>Did 20mins on the bike and then in to some mobility work which was today focused on the ankles, hips and shoulders. Been watching a lot of you tube vids of late so picked up some pretty good exercises using rubber bands, the good old foam roller and a hard ball. Spent about 30mins doing this and while there were some pretty excruciating moments, the end result is feeling good.</p>
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<p>Did some abs work too - just 3 times through a quick circuit of side planks, mountain climbers and leg drops. Then a 3min plank to finish.</p> -
<p>It's cool aye :good: you end up nice and loose and it definitely gets a sweat going. </p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="569866" data-time="1459802188">
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<p>It's cool aye :good: you end up nice and loose and it definitely gets a sweat going. </p>
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<p>Kinda like how I like my women to be</p> -
<p>Day 2 of week 1 and as you will see, its much like day 1</p>
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<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x100kg, 10x110</p>
<p>Straight leg deads - 20x50kg</p>
<p>Machine row - 5x125(pounds), 5x135, 5x135</p>
<p>Pullups - +10kg x 8, 7 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x87.5kg, 5x87.5, 5x87.5, 5x87.5, 5x87.5</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Workout went pretty well except tweaked my back a wee bit right at the start when I was setting up for the high pulls. Dude before me had finished squatting @ 50kg and as the weights were what I needed I said to leave it racked. Went to drop it down to knee height and was a bit loose in doing so as thought the locks were on (as saw on right hand side) but left side wasnt and the weight almost slid off. Had to save it to avoid disaster and yeah did something to the back. Not too bad, but noticeable. Ughh. Serves me right for not checking both sides of the weights.</p> -
<p>yeah I hate it when you do stuff like that - you are all ready to rock and miss the 30kg on one side and 20kg on the other!! Can really do yourself some mischief when you aren't paying attention.</p>
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<p>Hope it settles down soon bro. Good to see you finished your sets :whistle:</p> -
<p>Did pretty much the same as tuesday today.</p>
<p> </p>
<p>25mins on the bike</p>
<p>20mins mobility work and stretching</p>
<p>10mins abs - decline weighted crunches, hanging leg raises with and without twists etc</p>
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<p>Amazing how loose you feel when you walk out of the gym after a session like that compared to after a workout.</p> -
<p>yep, and just as satisfying I reckon. Mainly because it's hard work and you know it'll pay off with better lifts etc.</p>
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<p>Day 3 week 1 and much the same as the other two days but had to chuck in extra arms work as friday</p>
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<p>Warmup was 1000m row and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.</p>
<p> </p>
<p>BB clean and double press - 5x45kg, 5x45, 5x45</p>
<p>Squats - 10x100kg, 10x110, 10x120, 10x125, 130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78</p>
<p>Pullups - 15 reps (aim is 12 reps in 1 set but thought was 15 so squeezed out 15)</p>
<p>CG bench - 8x70, 8x70, 8x70</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
<p>Rope hammer curls - 5 sets of 10 @ 32kg superset with 12 dips each set.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="570380" data-time="1460058573">
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<p>Day 3 week 1 and much the same as the other two days but had to chuck in extra arms work as friday</p>
<p> </p>
<p>Warmup was 1000m row and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.</p>
<p> </p>
<p>BB clean and double press - 5x45kg, 5x45, 5x45</p>
<p>Squats - 10x100kg, 10x110, 10x120, 10x125, 130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78</p>
<p><strong>Pullups - 15 reps (aim is 12 reps in 1 set but thought was 15 so squeezed out 15)</strong></p>
<p>CG bench - 8x70, 8x70, 8x70</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
<p>Rope hammer curls - 5 sets of 10 @ 32kg superset with 12 dips each set.</p>
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<p>Excellent work brudda !</p>
<p> </p>
<p><span style="font-size:8px;">even if it is easy for skinny guys like you</span></p> -
Week 2 day 1<br><br><br>
Warmup was 5mins ride then 1000m row and vibration machine for 1min. In no rush today so did some mobility work and roll out too.<br><br>
BB clean and double press - 5x45, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x50kg<br>
Seated row - 5x78kg then 4 sets of 5 x81<br>
Pullups - plus 10kg for 7, 8, 7, 7 reps (aim is 25 reps total today but felt silly just doing 3)<br>
BB bench - 5x90, 5x90, 5x90<br>
EZ bar curls - 5x42kg, 5x42, 5x42<br>
Farmers walk - 1 lap of the gym with 40kg per side<br><br>
Anther 5mins ride and rollout to finish.<br><br>
Golf tournament today so can't be too tight -
<p>Day 2 Week 2</p>
<p>Better warmup today for the high pulls. Did a 1km row then vibration machine. Some light calf raises and light deads too as read these were a couple of good exercises before trying to get all explosive with the high pull.</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x110kg, 10x130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Machine row - 5x135(pounds), 5x140, 5x145</p>
<p>Pullups - +15kg x 6, 5, 4 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x90kg, 5x90, 4x90 (stuffed this up today - was supposed to do 5 sets at slightly lighter weight)</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
<p> </p>
<p>Really enjoying this programme. Although the exercises all look to be pretty repetitive, the variations in sets etc keeps things interest which each day having a different focus.</p> -
<p>Day 3 week 2<br><br><br>
Warmup was 3 mins ride and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.<br><br>
BB clean and double press - 5x45kg, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x125, 10x130, 10x135<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x78kg, 5x78<br>
Pullups - 12 reps<br>
CG bench - 8x70kg, 8x75, 8x75<br>
Farmers walk - 1 lap of the gym with 40kg per side<br>
Rope hammer curls - 5 sets of 10 @ 34kg superset with tricep push downs 12x68kg</p> -
<p>Week 3 Day 1</p>
<p> </p>
<p> </p>
<p>Warmup was 5mins ride then vibration machine for 1min.</p>
<p>BB clean and double press - 5x45, 5x45, 5x45 (wanted to up the weights here but struggle street today, in fact all session, often the case after a day of golf)<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x78kg then 4 sets of 5 x84<br>
Pullups - plus 10kg for 9, 7, 9 (aim is 25 reps total today)<br>
BB bench - 5x90, 5x90, 5x90<br>
EZ bar curls - 5x47kg, 5x47, 5x47<br>
Farmers walk - 1 lap of the gym with 40kg per side. Made the lap longer than normal with an extra loop at one end.</p>
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<p>Going to do week 4 of this and then have a week of my usual PHAT style training including some testing of heavier squats. Then 3 more weeks of this before a 3 week minicut before I head to thailand for a few weeks work.</p> -
<p>20mins on the bike today at heavy resistance and a good clip.</p>
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<p>Then mobility work - followed a workout off youtube that was based a lot around quads, hip flexors, groin, thoracic spine.</p>
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<p>About 15mins of abs work, a rolloutout and 2 mins vibration machine to finish.</p>
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<p>Left the gym feeling great</p> -
<p>Omar Isuf has been doing some primo videos on mobility lately. </p>
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<p><a data-ipb='nomediaparse' href='
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<p>Link that vid you used bro, always keen to check out new stuff</p> -
<p>I've done these ones so far and then used stuff from them where I see fit</p>
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<p>Trying to find the other two. They arent in my youtube list as I think I viewed them direct embedded to an article on testosterone nation website</p> -
<p>Day 2 Week 3</p>
<p> </p>
<p>Warmup was a 1km row then vibration machine. Some light calf raises, light deads and decline crunches.</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x120kg, 10x135</p>
<p>Straight leg deads - 20x60kg</p>
<p>Machine row - 5x140(pounds), 5x145, 5x150</p>
<p>Pullups - +15kg x 5, 5, 5 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x90kg, 5x90, 5x90, 4x90, 4x90 (bit disappointed but prob didnt have long enough rest time)</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
<p> </p>
<p>Pretty good session. Noticed yesterday than top abs are back and ones below noticeable as well. Prob not eating enough as weight has dropped slightly too.</p>
