JK vs BigRed
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How long did that take JK? Guess you there is less waiting for gear at the new gym?
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I mean equipment/machines ha ha
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Had to shoot to wellington for overnight for work so quick session in hotel gym this morning whichw as actually well equipped but too dam hot.
Did
Closegrip bench
BB curls
Skullcrushers
DB hammer curls
Tricep rope pushdowns
Cable curlsAbout 4 sets of each. Supersets everywhere, occasional dropset.
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Next time bro! I've had mental week as we are off on holiday soon. Plus I ain't drinking but I'm always happy to nurse and OJ and talk broscience!!
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Chest and triceps to start off the work.
Wasted a lot of time on phone unfortunately so didnt get as much done as wanted
BB bench - 15x60kg, 12x70, 8x80, 5x90, 5x90, 5x90, 5x90
Incline BB bench - 12x50, 10x60, 10x70, 10x70, 10x70
Cable flies - 20x23, 15x30, 12x37
Dips - 15 unweighted, + 20kg x 10, 12, 12 reps
Cable overheard extensions - 20x37, 15x41, 12x46
Tricep bar pushdowns - 15x41, 15x51, 12x61, 10x68 dropset --> 10x51 --> 10x41Finished with some abs work being 4 sets of weighed crunches, 4 sets of machine crunches including 50 rep dropset to finish
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Popped in to the old gym today for back and biceps. A lot of questions re where ya been etc. To be honest I dont miss it much at all.
Workout
BB high pulls - 20xbar, 10x50kg, 10x50, 10x50, 10x50 (been ages since I've done these due to back but felt good, didnt go heavy)
Pullups - 10, 10, 10, 10, 10 reps
T-bar row - 12x55, 10x65, 10x65, 8x65 dropset --> 8x55 --> 8x45 --> 8x35
1 arm pulldowns - 12x30kg/side, 10x36, 10x42, 10x42
Hyperextensions - 15 (unweighted), +15kg x 10, 10 rep
Straight arm pull downs - 20x42kg, 12x48, 10x54,, 10x54 dropset --> 10x48 --> 10x42
Preacher curls - 15x22kg, 12x27, 10x29.5, 10x29.5
DB Hammer curls - 12x12.5kg/side, 12x12.5, 12x12.5 dropset 15x7.5Cardio - 18mins on cross trainer. Good pace/resistance for 5kmn
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Mid week LEGSSS
Warmup - usual 5mins ride and mobility incl foam roll.
Leg extensions - 20x36kg, 15x41, 12x50
Squats - 10x60kg, 12x60, 10x90, 12x90, 8x110, 8x120, 8x120, 10x110, 20x60
Straight leg deads - 4 sets of 12 x 60kg
Hack squats - 15x60kg, 15x60, 12x70, 12x70
Lying leg curls - 12x41, 12x41, 8x53 dropset --> 10x36 --> 10x30
Seated calf raises - 20x20, 15x40, 12x50, 12x50
Lunges - 4 laps of gym @ 15kg/side with each lap finished off with 10 bodyweight squatsFinished with some abs work being 4 sets of hanging leg raises.
Spotted that we have a couple of lifting belts in the new gym. Never used one before but a mate of mine swears by them, not so much for support, but for teaching you how to breath properly. Will try.
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Shoulders and cardio this morning
BB clean and press - 10x40kg, 10x40, 8x50, 8x50, 8x50 (havent done this for ages due to back - felt good)
Seated DB side raises - 15x7.5kg, 15x7.5, 10x10, 10x10
Cable upight rows - 20x36kg, 15x41, 15x46, 12x50
Seated DB arnie press - 15x15kg/side, 15x17.5, 15x20, 12x22.5, 12x22.5, 12x22.5
Single DB front raises - 15x10kg, 12x12.5, 12x12.5, 10x15
Facepulls - 15x31, 12x36, 10x41 dropset 15x26, 10x41 --> 15x26
DB Shrugs - 20x22.5kg, 12x30, 12x30, 12x30Cardio to finished - 15mins fast hill walk on the treadmill - 6km/hr on 20deg incline
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Friday session - Deads and arms!
First deads for ages due to back issue so wasnt a big session but a bit of a tester.
Warmup was 3 sets of decline crunches
Deadlifts - 5x70kg, 5x110, 3x140, 2x160, 1x170, 5x140
Did some rubberband warmups for arms between sets
CG chins - 12 reps , + 10kg x 10 reps, 15kg x 10, 10 reps
Tricep pushdowns - 25x38kg, 20x44, 15x50
CG bench - 15x60kg, 12x70, 10x75, 10x75, 10x75
1 arm cable curls (high) - 12x26kg/side, 12x26, 12x26
Cable curls (low w straight bar) - 15x38kg, 12x44, 10x50, 10x56
Dips 15, 12, 12, 15 (supersetted with cable curls)
Hammer cable curls (rope) 10x32kg x 5 with 3 sec holds per rep and 10sec on last
OH cable extensions - 15x32kg (superset with the hammer curls)Weighed in this morning bang on 80.0kg. Diets been really good of late. Moved pretty much all carbs to around workout and post workout. Then low carb high fat and protein all through the day. Bit more carbs at dinner. Diet cleaning in general but still plenty of beers (low carb) in there. Already noticing the effects
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@JK said in JK vs 2016 - chasing BigRed:
Cheers bud. Could have probably pulled anther 10 or 15kg more today but gotta keep back in one piece
Helped a mate load a trailer full of shit yesterday avo and ended up doing an impromptu deadlift session of sorts lugging it fully loaded and hooking it onto the back of the truck. Great fun and pretty sure the form was ok too.
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Alright shred well and truely underway now as 1 October and time to get those abs ready for summer without losing too much weight. Approach will be similar to previous years - ie dropping the carbs back and consuming them around workouts. Carb cycing too (as usual) so heavier carb in take days on days of heavy training, lower on days of non training. Refeed / cheat meals where earned but usually friday or saturdays.
Not too much change to training from what I've been doing lately. Gonna try keep it heavy and good intensity.
Today was back and biceps
Lat pulldowns - 20x41kg, 15x51, 15x56, 12x61, 12x68, 10x73
DB rows - 12x30kg/side, 10x32.5, 10x35, 10x37.5, 8x40
Close grip chins - 12 (unweighted), +20kg x 6, 5, 5, 10 (unweighted)
Seated row (widegrip bar) - 15x46kg, 15x51, 15x56, 12x61, 12x68
Straight arm pulldowns - 15x46kg, 15x51, 15x56, 12x61, 10x68
Incline DB curls - 12x15kg/side, 10x17.5, 6x20, 6x20 with each of the 6x20 superset with 10x15kg EZ bar curls (full range) then another 10x15kg partials.
Machine curls - 12x30kg, 15x23, 15x23, 15x23 (massive focus on the squeeze at the top).Abs (Mon / Weds will have abs work)
3 sets of hanging leg raises (12 reps per set)
Machine crunches - 15x51kg, 12x57, 10x61, 10x66 then dropset from 71kg down for approx 50reps
