JK vs BigRed
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Arrived back to NZ yesterday and woke super early this morning at like 4am so went to the gym.
First day dropping a pre workout in 2 weeks. Was fkn good. Stim tolerance has been well and truly reset!
Going to go back to PHAT training set up for a wee while before another strength programme.
Today was upper body heavy but not as heavy as should go given first time back in to this sort of intensity
BB rows - 12x40kg, 12x50, 10x60, 8x65, 8x65, 8x65
Pullups - 4 sets of 10
DB bench - 12x30kg/side, 10x35, 6x37.5, 6x37.5
Dips - 15, +15kg x 10, +20 kg x 10,
Machine flies - 2 sets of 15x36kg
DB seated overhead press - 12x20kg/side, 10x25, 10x25, 10x25
EZ bar curls - 12x30kg, 10x35, 8x40
Skullcrushers - 3 sets of 12 x30kgFinished off with 10mins on cross trainer. Got a few bit of fat to drop to get back to where I was.
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And legs today. Chest a bit sore from yesterday but I can tell now that legs DOMS tomorrow could be bad!
Warmup - 10mins ride and then stretching and mobility. Extra focus on them ankles.
Squats - 10xbar, 6x60kg, 5x90, 5x100. 3x120, 3x120, 2x130 (all felt pretty good)
Leg press - 15x80kg, 12x120, 10x160, 10x160
Leg extensions - 15x30kg, 10x54, 10x54
Straight leg deads - 12x60kg, 10x80, 10x80
Lying leg curls - 12x43, 10x57, 10x57
Seated calf raises - 15x30kg, 12x50, 12x50, 12x50Finished with another 10mins ride.
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Yep farken sore here!
Back and shoulders today - hypertrophy
T bar rows (lying on bench) - 4 sets of 15, 12, 10, 10
Lat pulldowns - 4 sets of 15, 12, 10, 10
Seated row - 4 sets of 15, 12, 10, 10
DB shrugs - 3 sets of 12
Close grip pulldowns - 2 sets of 15
Seated DB press - 4 sets of 15, 12, 10, 10
Cable upright rows - 3 sets of 15, 12, 10
Cable delt raises - 3 sets of 15, 12, 12Finished with 15 mins on the bike at leisurely pace
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ah, the DOMs from having a break and coming back strong! Noice!
Wide grip or close grip on the lat pull downs?
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@Paekakboyz said in JK vs 2017 - building BigRed:
ah, the DOMs from having a break and coming back strong! Noice!
Wide grip or close grip on the lat pull downs?
Wide grip first then did the close grip later
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ah, just re-read and spotted that. Good combo aye!
I just got my pre-workout (Gnosis) from Omar (Youtube fitness bro). It's meant to be all killer no filler ha ha. Will be giving it a hoon tomorrow night. Will let you know if it's the good stuff!
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Legs slightly better today. Could potentially run if had to.
Chest and arms today
Hammer strength chest press - 4 sets of 20, 15, 10, 10
Incline BB press - 4 sets of 15, 10, 10, 10
Cable flies - 2 sets of 15, 12
Preacher curls - 3 sets of 12
Incline DB curls - 3 sets of 12, 10, 10
Seated OH extensions (EZ bar) - 3 sets of 12
Rope pushdowns - 3 sets of 15, 12, 10
DB hammer curls - 2 sets of 15 superset with dips for 2 sets of 15 -
No exercise over the weekend but back in to it today
Upper body heavy
DB bench - 12x30kg/side, 10x35, 8x37.5, 8x37.5, 8x37.5
DB rows - 12x30kg, 10x37.5, 8x37.5, 8x37.5
Dips - 15, +20kkg x 10, +30 kg x 8, 8
Wide grip pullups - 10 unweighted, +10kg x 8, 8, 10 unweighted
DB seated overhead press - 12x20kg/side, 10x25, 10x25, 10x25
Machine curls - 12x30g, 10x36, 8x43, 8x43
Machine extensions - - 12x30g, 10x36, 8x43, 8x4320mins on the bike to finish watching Americas cup racing.
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Legs today
Warmup - 10mins ride and then stretching and mobility yada yada
Squats - 10xbar, 6x60kg, 5x90, 5x100. 3x120, 3x120, 3x130
Leg extensions - 12x50kg, 12x57, 10x63, 10x63
Lying leg curls - 12x50, 12x57, 10x63, 10x63
Hack squats - 20x80kg, 10x120, 10x120 dropset --> 10x80 --> 15x40
Seated calf raises - 15x30kg, 12x50, 12x50, 12x50 -
Back and shoulders today. Pretty dam similar to last week
T bar rows (lying on bench) - 4 sets of 15, 12, 10, 10
Lat pulldowns - 4 sets of 15, 12, 10, 10
Bent over cable row - 4 sets of 15, 12, 10, 10
Weighted hyper extensions - 3 sets of 12, 10, 10
Close grip pulldowns - 3 sets of 15, 12, 10
Machine shoulder press - 4 sets of 20, 15, 12, 12
Seated DB side raises - 3 sets of 12 superset with front raises 3 sets of 1015 mins on cross trainer to finish while watching americas cup
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At least the boats are so fast it makes for shorter cardio sessions!
You have gotten back into routine easy as bro - noice!
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No headache today, just gains
Chest and arms
Hammerstrength chest press - 4 sets - 15, 15, 12, 12
Incline BB bench - 4 sets at 10, 10, 8, 8
Machine flies - 2 sets at 15, 12
Machine curls superset with Machine tricep extensions - 2 sets of 15
Incline DB curls - 3 sets of 12
Overhead DB extensions - 3 sets of 12
EZ bar 21st - 3 sets superset with bench dips - 3 sets of 15 -
Long weekend then sick as caught some shit from the kids. Took yesterday off as a result to try shake it quickly. Back in the gym today for LEGS
Wamrup - 5mins ride then roll and mobility.
Leg extensions (part 1) - 15x36kg, 20x36
Squats - 10xbar, 10x60, 8x80, 5x100, 3x120, 3x120, 2x130, 2x130, 10x100, 15x60
Leg extensions (part 2) - 12x57kg, 10x64, 10x61
Straight leg deads - 20x60kg, 12x80, 12x80
Seated calf raises - 20x40kg, 15x60, 10x70, 10x70
Jump squats - 2 sets of 20 unweighted -
Didnt sleep in so made the gym for the first upper body session of the week. Was a bit of everything, with a bit more arms
Cable side raises - 2 sets
Incline BB bench - 4 sets superset with 2 sets widegrip chins, 2 sets machine flies
DB seated overhead press - 4 sets superset with 2 sets of cable upright rows and 2 sets EZ bar front raises
EZ bar curls superset with Tricep pushdowns - 3 sets
Hammer curls superset with dips - 3 sets -
Body got a bit hammered from a day out rock fishing yesterday but have secured my protein source for the week so well worth while.
Today was upper body heavy
DB bench - 12x30kg/side, 10x35, 8x37.5, 8x37.5
BB rows - 12x50kg, 8x70, 8x70, 8x70
Dips - 15, +20kg x 10, +30 kg x 8, 8
Wide grip pullups - 10 unweighted, +15kg x 5 dropset --> 5 unweighted X 2
BB overhead press - 12x40kg, 10x45, 6x50, 6x50 dropset --> 6x40
Seated DB curls - 12x15kg/side, 10x20, 10x20, 10x20
Seated DB overhead extensions - 12x25kg, 10x30, 10x30, 10x30
