JK vs BigRed
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Ok so I paced out the lunge track and can confirm that there are 30metres of pain there each way!
Today was shoulders...
Seated DB side raises - 5kg, 5, 7.5, 7.5, 10, 10 last 3 sets superset with EZ bar front raises - 10kg, 10, 10
Cable upright rows - 50kg, 50, 57, 57 dropset -> 41, 57 --> 41
Seated DB press - 17.5, 20, 22.5, 22.5, 22.5, 22.5 last 3 sets superset with EZ bar front raises - 15kg, 20, 10
Shrugs - 30kg, 35, 35, 35, 35
Facepulls - 27kg 27, 27, 27 dropset --> 19
Machine overhead press - set at 50 (guessing pounds) x 50, 30, 20 repsFinished with 12mins treadmill steepest incline @ 6km/hr fast uphill walk.
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Brutal - but that is awesome! it's great when there is some decent space for lunges or the sled. It runs through the middle of the gym floor though? Hope you have someone with a stop/go sign!!
Whats the focus through to Xmas bro? More of the same or are you changing anything up training-wise?
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Just shred really mate and make sure looking good for summer given I spend so much time at the beach now with kids (2mins walk from home). More focus on diet. Training pretty much the same but a bit more intensity. Try not to add much more cardio unless I really have to. Should add a recent pic as shred starting point.
Did arms today
Rope pushdowns
Closegrip bench
Machine curls
Incline DB curls
Skullcrushers superset with preacher curls
DB hammer curls superset with close grip pushupsDid some abs too being weighted cable crunches and weighted side bends.
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Another week underway and back and biceps to start things off
DB rows - 5 sets
Pullups - 5 sets
Seated row (widegrip) - 5 sets
Close grip pulldowns - 4 sets including dropset on last
Straight bar pulldowns - 4 sets including triple dropset
EZ bar curls - 5 sets
Cable curls - 4 setsAbs work was decline weighted crunches (5 sets) and Machine crunches (lots of rest pause and drop sets....many sets for many reps)
Weekend eats weren't great as had people over etc and wife made dessert. Plus some beers and wine. Not too bad but need to tidy it all up this time of year. Prob only 80/20 in terms of diet right now
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ha ha I'm like 20/80 clean to durrrty (but ooh so tasty) on my diet!!
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@JK sounds decent, hope you get good speed gains from that.
I went up at dusk today, did the shorter hill sprints, not many steps just an incline, running up fast, down medium pace, no rest, did 24 in 15 minutes which is 2 reps more than previously, hb is 190 to 205 at tops of each one.
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Legs this morning and possibly 1 scoop of pre workout too many. Kinda lost track of time due to stim fog and had to race through stuff at the end a bit which lifted the intensity a fair bit higher than it needed to be.
Warm-up - ride 8mins
Leg press - 10 sets
Straight leg deads - 4 sets
Hack squats - 6-8 sets incuding triple drop set
Lunges - 15kg/side for a there and back length and then 2 x single lap lengths.
Seated calf press - 5 sets
Hanging leg raises - 5 sets -
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@Rancid-Schnitzel haha not the first time I've heard that. Got a mate who calls me traps mcgee lol
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@JK said in JK vs 2016 - chasing BigRed:
@Rancid-Schnitzel haha not the first time I've heard that. Got a mate who calls me traps mcgee lol
Classic.
Obviously you list your workouts so I could check myself, but being a lazy bastard I was wondering if you are big into the shrugs and if so the weights/reps you use. -
Not hugely. Would prob do shrugs every other week and yeah i do go heavy (say 35kg-40kg DB's each side) and try hit 15 to 20 reps. Also will try hold them for like 2-3 secs which is a good variation. Can go heavier though if use the hammer strength bench machine which means you can load it up with 70-80kg each side and really go for it.
I used to do A LOT of deadlifts too. I reckon they are probably the main contributor.
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yeah deads do great things for traps!!
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Shoulders today and full details for @Rancid-Schnitzel
Warmup was a couple of sets of cable lat raises (20reps of 9kg/side) and 2 sets of external rotations
DB seated press - sets of 20x15kg/side, 15x17.5, 15x20, 12x22.5, 10x25, 10x25
Upright cable rows - 10x64kg, 10x64, 15x55, 15x55
Seated DB sides raises 12x7.5kg/side, 12x7.5, 12x7.5, 12x7.5
DB front raises (single ie narror grip 12.5kg x 12, 12) then EZ bar wide grip front raises 12x10kg, 12x10kg - superset with DB side raises
DB shrugs - 4 sets of 12 x 37.5kg/side each superset facepulls - 12x38kg
Machine overhead press - 30x40kg, 25x50kg, 20x50 dropset --> 20x40Finished off with 12mins incline treadmill @ 6km/hr pace
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