JK vs BigRed
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Another week underway and feeling real good. Body was a bit tender yesterday morning after the saturday session but eased up during golf.
This morning was back and biceps
KB swings - 20x16kg, 20x20kg, 20x20kg
BB high pulls - 20xbar, 15x40kg, 15x40, 10x50, 10x50
Pullups - 12, 12, ,12, 10, 10
1arm DB rows - 15x25kg/side, 15x30, 12x35, 10x37.5, 10x37.5
Close grip pulldowns - 20x50kg, 15x59, 12x64, 12x69, 10x73
Straight arm pulldowns - 20x50kg, 15x59, 10x63, 20x46
BB 21st @ 25kg x 4 sets
Abs - 5 sets of machine crunches working up to 10x71kg then big 100rep dropset -
Chest and tri today
Machine seated chest press - 30x20kg/side, 20x30, 20x35
DB bench (very minor incline) - 15x27.5kg/side, 12x32.5, 10x35, 10x35
DB flies (incline) - 12x15kg/side, 12x15, 15x12.5
Dips - +20kg x 12, +40kg x 8, 8, unweighted x 15, 15
Incline BB bench - 20x50kg, 15x60, 10x70, 10x70
Tricep pushdowns (fixed bar) - 20x59kg 15x68kg, 12x73, 10x77, 10x77 dropset --> 10x68 --> 10x59.Cardio was 12mins on the bike. Pretty leisurely pace to be honest.
Should be some more cardio later as 8yr old daughter has enrolled in Takapuna beach series so have to run along with her as first time. Only 2.5km on the beach but all helps.
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Legs today
Warmup was 5mins on the bike and mobility
Front squats (with proper grip!) - few sets with just the bar then 15x40kg, 10x50, 8x60, 8x60, 8x60
Hack squats - 20x80kg, 12x100, 12x120, 12x120, 12x130, 12x130, 25x80
Straight leg deads -20x40kg, 15x50, 20x50, 20x50
Leg extensions - did the 8 normal reps --> 4 hold reps --> 5 pumped reps approach @43kg, 50, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 10x70, 10x70Abs work was 4 sets of hanging leg raises and 3 sets of weighted side bends
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Felt like shit yesterday so skipped gym first thing and went in mid arvo chasing that Friday arms pump while had some better fuel on board. Was a short session but good.
This morning did the outdoor grit cardio session and pushed myself a bit harder than last week. Smashed it though but again on the limiter throughout. One of the girls running it said I was killing it and a machine lol yeeahhh
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Chest and triceps today
Hammerstrength seated press (5 sets), incline DB press (5 sets), Cable cross overs (4 sets), weighted dips (3 sets), tricep pushdowns (3 sets), tricep machine extensions (3sets).
Plus 10mins on the bike.
Pushed for time at the mo so shorter trainings and even shorter logs
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@JK said in JK vs 2016 - chasing BigRed:
Felt like shit yesterday so skipped gym first thing and went in mid arvo chasing that Friday arms pump while had some better fuel on board. Was a short session but good.
This morning did the outdoor grit cardio session and pushed myself a bit harder than last week. Smashed it though but again on the limiter throughout. One of the girls running it said I was killing it and a machine lol yeeahhh
I'm sure she says that to all the boys
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Legs this morning
5mins ride then light leg extensions and hamstring curls
Squats - (not done for so long) - 10x60kg, 12x60, 10x80, 8x100, 8x100, 8x120, 6x120
Straight leg deads - 15x60kg, 20x60, 20x60, 20x60
Hack squats - 20x80kg, 15x110, 12x130, 12x130, 12x130 dropset --> 15x100 --> 15x80 --> 20x40
Leg extenions (8 normal reps --> 4 hold reps --> 5 pumped reps approach) @43kg, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 15x60, 15x60 dropset --> 15x40
Hanging leg raises - 3 sets of 12 -
Shoulders and arms this morning. Had to combined as out of town tomorrow and staying in shit hotel with shit gym so likely to be cardio only.
Seated DB press - 5 sets superset with DB side raises
Upight cable rows - 4 sets superset with plate front raises
Machine press - 2 sets of 30 reppers
EZ bar curls - 4 sets (last 2 drop sets) superset with OH cable extensions
Machine curls - 3 sets superset with machine tricep extensions -
No train friday as just too busy while away for work (ie slept in as dusty as fuk)
Saturday - did the grit cardio outdoors session. Killer as usual.
This morning back in to another week with Back and Bis plus abs. Good session and hoping for a better week of training and eat. 5 weeks til xmas.
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Bro you are like my spirit animal for workout consistency!! If I'm feeling meh, I just think "What would JK do!!?" then I think, stair sprints or some crazy grit cardio. So I go 'fuck that!!' and lift some weights instead. Pure motivation ha ha
This is a tough time of year to keep things trucking. Weather improves, test cricket, beers, work gets mental, test cricket... you know how it goes!
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Yeah its tough all right mate.
So much work on at the mo plus kids have end of year fkn everything at the moment that i need to attend. Plus random other functions and weddings.
Had a mates stag do that other day which started with a great craft beer tour. I then had to scoot away for a couple of hours to watch daughters ballet concert. Pretty hard transition I tell ya. Actually, I thought I nailed it. Wife didnt seem as impressed.
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ha ha that sounds like a Will Ferral movie - nobody will notice if I just slide in the back... oh fuck, I'm actually backstage... ooooh what is behind this curtain! dang, where are my pants!
Hope you ate a few mints on your way there! Boozy breathe will sink ya!
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Chest and tri today.
BB bench - 10x60, 10x70, 8x80, 3x90, 5x90, 5x90
DB incline press - 15x30, 12x32.5, 12x32.5
DB flies - 3 sets of 15 @ 15kg
Machine seated chest press - 15x50kg, 15x50 dropset --> 15x36 paused 12x36
Skull crushers - 3 sets of 12 @ 30kg each superset with 12 tricep pushups.Cardio - 12mins on bike.
Taka beach series again tonight. May have to actually run it this time as taking son as well. Daughter was fine by herself last time but he could be more of an issue. Hopefully some of his mates are there.
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Legs today. Wasnt really feeling it, apart from in the knee which is feeling sore so took it easy.
Warmup was 5mins ride
Hack squats - superset with leg extensions (5 sets of each)
Lying leg curls - 3 sets then 2 dropsets
Lunges - 3 sets of up the gym and back
Seated calf raises - 5 setsAbs work was hanging leg raises and machine crunches
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Deads and arms this morning
Dealifts - 10x50kg, 8x100, 6x130, 2x160, 3x160, 3x160, 10x100
EZ bar curls superset with tricep pushdowns - 2 sets of 20
Close grip bench - 5 sets of 10
Preacher curls - 4 sets of 12
OH DB extensions - 4 sets of 10-15
DB hammer curls - 4 sets 10-15
Dips - 20, 15, 15 reps
Cable curls - 2 sets 12 then triple drop setGot a wedding this arvo so short day to end another busy week.
Will be at the gym sometime over the weekend as wife needs to do some rehab for her knee. Been told she needs to strength quads and hammies as has an imbalance but shes worried she gonna make mega gains and get bulging quads lol
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Hit the gym with the wife this arvo and surprisingly enjoyed it.
We did legs so started with a short ride then a roll out and some mobility work.
Workout was leg extensions, lying hamstring curls, squats (wife used kettle bells, I did bat), lunges, straight leg deads and a few laps with the sled to finish off.
Wife tried leg press but appear to be too short to get the one we have unlocked and also tried hack squats as she not done them before.
She has a quad imbalance so has been told to strengthen quads and glutes. She has a PT at les mills but good to get her in to my gym for once and have a session with her.
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@JK said in JK vs 2016 - chasing BigRed:
Hit the gym with the wife this arvo and surprisingly enjoyed it.
We did legs so started with a short ride then a roll out and some mobility work.
Workout was leg extensions, lying hamstring curls, squats (wife used kettle bells, I did bat), lunges, straight leg deads and a few laps with the sled to finish off.
Wife tried leg press but appear to be too short to get the one we have unlocked and also tried hack squats as she not done them before.
She has a quad imbalance so has been told to strengthen quads and glutes. She has a PT at les mills but good to get her in to my gym for once and have have a session with her.
Dude there's other websites for this kind of information.
