JK vs BigRed
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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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@JK said in JK vs 2016 - chasing BigRed:
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
How much time between sets mate?
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I don't really have a set time but usually about a minute I reckon. Maybe up to 90seconds when going heavier.
Would usually have enough time to write down the weight and reps of last set and have a swig of drink. Sometimes check the phone etc but hardly sit around.
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The Vital Whole Human
Making a significant difference in the human experience through intelligent science — that’s what drives us. It’s also what guides us in every formula we create. The outcome isn’t the finish, only a direction: The Vital Whole Human — forever in pursuit of better, never finished.
There is some challenge, I am at the moment trying to fix all the imbalances in my body, but bookmarked that one to try once I have gone through my current regime.
