JK vs BigRed
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Mixed grip with straps and chalk. Belt as well. That's what I really like about the new gym (well not that new now). There is a big box of chalk and a number of belts that are available to use. It's a great setup.
Felt so strong today - wanted to go and test 1RM but gotta wait!
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Geared up bro! ha ha I hear you about the temptation when you are feeling beastmode. It'll pay off with a bigger lift when you do hit your 1RM.
I still haven't got in the habit of using a belt - but chalk is a must aye. Les Mills supply it on the main lifting floor. That's where the competition from Crossfit boxes has been good. My gym has been improving their weightlifting gear/space, and having free chalk is primo. Couldn't live without it now!
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Good days golf yesterday. Played only OK but rest of team pulled me through and we won lol
Week 12 Day 4 done. Stength block #1 now complete.
BB bench - 3 sets of 6 @ 80kg
Widegrip chins - 3 sets of 12 (82kg now)
Overhead BB press - 3 sets of 6 @ 52.5kg
Wall angels 3 sets of 12 (superset with the OH press)
Machine bicep curls - 1 set of 20, 3 sets of 10
Machine tricep extensions - 1 set of 20, 3 sets of 12
KB overhead press - 3 sets of 10 @ 12kg -
No nothing all weekend. Very relaxed. Left son to do fitness training by himself yesterday and went for a 30min stroll instead to save myself for the week ahead.
Strength block 2 underway. Final block for the programme. Everything seems a bit dialled back from last week but looking ahead to weeks 2, 3 and 4....its tough!
Week 13 Day 1
Warmup - 10mins ride, roll, mobility work and leg extensions (2 sets of 20)
Squats - 5 sets of 5 @ 105kg,
Pause squats - 5 sets of 3 @ 82.5kg (these feel so easy at first but you tire very quickly. 3rd rep a bit of a grind)
Leg press - 3 sets of 18 @ 140kg
Lying hamstring curls - 15x50kg, 10x64, 10x64
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15 -
Week 13 Day 2 - another easy one
BB bench - 5 sets of 5 at 77.5kg
Seated row - 10x73kg, 10x77, 10x77
Tricep pushdowns - 3 sets of 10 at 68kg, 73, 73
Incline DB curls - 3 sets of 10 at 20kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Week 13 Day 3 - so many deadlifts!!
Nothing too heavy but a fair bit of work.
Deadlifts - 5 sets of 5 @ 135kg
Deficit deadlifts - 3 sets of 5 @ 115kg
Front squats - 3 sets of 10 @ 60kg
Straight leg deadlifts - 3 sets of 10 @ 80kg
Banded walls squats - 3 x 30 seconds
Ab machine - 3 sets of 12
Good mornings - 3 sets of 10 @ 40kgUsed the front rack contraption thing for first time for front squats today. Def safer but felt like I was leaning too far foward. May take some getting used to but will stick with it
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Week 13 Day 4
BB bench - 3 sets of 5 @ 70kg, 5 sets of 3 @ 80kg
Lat pulldowns - 10x77kg, 10x77, 12x73
Overhead BB press - 3 sets of 78 @ 50kg
Wall angels 3 sets of 12 (superset with the OH press)
KB overhead press - 3 sets of 10 @ 12kgPrescribed workout had no arms in it which is clearly an error given its a friday so had to add in
Tricep pushdowns superset with EZ bar curls - 2 sets of 20 (light)
SIngle arm preacher curls - 3 sets of 10
DB overhead extensions - 3 sets of 10
Machine bicep curls superset with Machine tricep extensions - 3 sets of 15 -
Late start as golf day today. Just leaving gym now. Yesterday's golf was crap. Hope today better..... thank fuk it's ambrose!
Week 14 Day 1
Warmup - 10mins ride, roll, mobility work and leg extensions (2 sets of 20)
Squats - 6 sets of 4 @ 120
Pause squats - 5 sets of 3 @ 85
Leg press - 4 sets of 8 @ 140kg (lol last week i wrote 3 sets of 18 in error, I assure you they were not 18 rep sets!)
Lying hamstring curls - 15x57kg, 10x64, 10x64
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15Did another 5 mins ride and some rolling to finish
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Body feeling a bit worse for wear after yesterdays workout and two games of golf over last two days. Also feels like may have a bit of tendonitis creeping back in on left elbow so need to manage it carefully.
Week 14 Day 2
BB bench - 6 sets of 4 at 80kg
Seated row - 10x73kg, 10x77, 10x77
Tricep pushdowns - 3 sets of 10 at 68kg, 73, 78
EZ bar curls - 3 sets of 10 at 35kg
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Week 14, Day 3
Deadlifts - 5 sets of 4 @ 150kg
Deficit deadlifts - 3 sets of 3 @ 125kg
Front squats - 3 sets of 8 @ 65kg
Lying hamstring curls - 3 sets of 8 @ 64kg
Straight leg deadlifts - 3 sets of 10 @ 80kg
Weighted cable crunches - 15 @ 36kg, 2 sets of 10 @ 50kg
Banded walls squats - 3 x 30 seconds
Good mornings - 3 sets of 10 @ 40kg -
Week 14 Day 4 and a mid arvo session
BB bench - 3 sets of 5 @ 70kg, 5 sets of 3 @ 82.5
Wide grip pull-ups - 12 reps, then +10kg for 2 sets of 10
Overhead BB press - 3 sets of 5 @ 52.5kg
Cable side raises - 1 set of 15 @ 9kg, 2 sets 10 @ 14kgFinished with 20mins of arms work being seated db curls, preacher curls and reverse curls for the biceps and triceps smashed with rope push downs, skullcrushers and dips
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Week 15 Day 1
Had some spare time this arvo so decided to hit the gym and kick off week 15 a day early
Didn't do any warmup ride as had already been fairly active all day. Just had a roll out and a wee bit of mobility work
Squats - 6 sets of 3 @ 127.5 (a bit average to be honest. Struggled for depth first two sets)
Pause squats - 5 sets of 3 @ 90
Glute ham raises - 3 sets of 12
Lunge - 3 sets of 10 @ 15kg per side
Hanging leg raises superset with deadbugs - 3 sets of 10
Rubber band squats superset with clam shells - 3 sets of 15 -
No training yesterday but had an hour worth of bush walking with the family and an hour kicking the soccer ball around with phin so hardly inactive. Groin actually a bit sore today from all the kicks.
Week 15 Day 2 this morning
BB bench - 2 sets of 3 at 75kg, 5 sets of 3 at 85kg
Seated row - 10x73kg, 10x77, 10x77
Tricep extensions (machine) - 10x43kg, 10x43, 10x43
Bicep curls (Machine - 10x43kg, 10x43, 10x43
Internal / external rotations - 5 sets of 15
Prone cobras - 3 sets of 10 -
Next time make sure Phin kicks the ball rather than your balls JK!!
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@Paekakboyz said in JK vs 2017 - building BigRed:
Next time make sure Phin kicks the ball rather than your balls JK!!
I got shot point blank in the eye by a nerf fun yesterday which was quite unpleasant. Fucken kids.
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ha ha then they learn how 'funny' the nut shots are and it's game on for young and old!!
Are you supporting Canterbury now MN5?
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@Paekakboyz said in JK vs 2017 - building BigRed:
ha ha then they learn how 'funny' the nut shots are and it's game on for young and old!!
Are you supporting Canterbury now MN5?
Only for about 30 seconds
