JK vs BigRed
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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 -
Legs this morning
Warmup - 5mins ride then roll and mobility.
Squats - 10xbar, 10x60, 8x90, 5x110, 5x110, 5x110
Hack squats - 20x80kg, 12x100, 12x100, 12x100
Straight leg deads - 15x60kg, 15x60, 15x60
Seated calf raises - 20x40kg, 20x40, 20x40 (did these super slow with 2 second hold at both top and bottom)
Leg extensions - 15x36kg, then dropset 10x71 -> 10x57 --> 10x43 --> 10x30 --> 10x16
Abs - 3 sets of 4 exercises rotated through -
Back and shoulders this morning
Lat pulldowns - 4 sets
Barbell high pull - 4 sets
Seated cable row - 4 sets
Straight bar pull downs - 3 sets
Close grip pulldowns - 2 sets
Seated machine shoulder press (reverse facing) - 4 sets
Front plate raises - 3 sets
Db side raises - 3 x triple drop sets
Facepulls - 3 sets
Shrugs - 3 sets25 mins on the bike to finish
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Some more legs today
10mins ride and mobility warmup
Deadlifts - 10x70kg, 8x120, 5x150, 5x150, 5x150
Lunges - up and down the 25m lunge track so approx 50 lunges X 3 times
Squats - 15x60kg, 15x80, 15x80, 15x80Abs - 4 different exercises and 2-3 sets of each.
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Good chest and arms session to finish the week
Hammer strength chest press - 4 sets
Db incline flies - 3 sets
Incline BB bench - 5 sets
Cable curls - 3 sets
Ez bar curls - 4 sets
Rope push downs - 3 sets
Skull crushers 3 sets
Machine curls super set with machine extensions - started at 43kg 10 reps of each and worked my way down to 10kg. About 50 reps of each -
Good weekend with bit of exercises on both days with a bike ride on sat and then a decent walk with the family sunday.
Back in gym this morning for upper body heavy
BB bench - 12x60kg, 5x80, 5x80, 5x80
Bentover T Bar rows - 12x40kg, 8x60, 8x60, 8x60
DB incline - 12x30kg/side, 10x35/side
Wide grip pullups (unweighted) - 4 sets of 10-12
BB overhead press - 12x40kg, 6x50, 6x50, 6x50 dropset --> 8x40
Seated DB curls - 12x17.5kg/side, 10x20, 10x20, 10x20
Tricep dips (weighted) - +20kg x 12, 12, 12 reps -
Legs this morning but did something to my left leg yesterday and limping. Not sure what I did or how but its at the back of the leg and I cant quite work out whether its lower hammer or upper calf or something in between! Took it a bit easier this morning as a result but didnt notice any huge impact on my training
Warmup - 10mins ride and some mobility work
Leg extensions superset with hamstring curls - 4 sets 30kg/30, 36/36, 43/36, 50/43
Squats - 10x60kg, 8x90, 5x120, 5x120, 5x120
Hack squats - 30x40kg, 20x80, 20x80, 20x80
Seated calf press - 20x40kg, 15x60, 15x60, 15x60Abs work was a few sets each of hanging leg raises, rollouts and reverse crunches
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Good session this morning despite waking up at 3am for a horse race (which paid nicely)
Back and shoulders
Lat pull downs - 5 sets
DB row - 4 sets
Straight arm pulldowns - 3 sets
Seated row - 4 sets
Close grip pull downs - 3 sets
Shoulders giant set - seated DB press (10-12 reps) --> Standing DB side raises (10-12 reps) --> Upright row (10-12 reps) X 5 times
Facepulls superset with DB shrugs X 3 setsFinished with 25mins on the bike. Weekly cardio done.
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Legs again today.
10mins ride was warmup
Front squats - 10x40kg, 10x50, 6x70, 6x70, 6x70
Walking lunges - 1 length (and back) unweighted, then 3 more with 25kg EZ bar on shoulders
Straight leg deads - 12x60kg superset with lying hamstring curls 12x36kg X3
Leg extensions ladder - 5 reps each of 30kg --> 36 --> 43 -> 50 --> 57 -->63 -> 70 and back again down to 30kgAbs work was 5 sets of 20 reps of machine crunches
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Week done with chest and arms as usual to round her out
Hammer strength chest press - 4 sets
Machine flies - 3 sets
Incline BB bench - 5 sets
Machine curls and extensions - 3 super sets
EZ bar curls - 4 sets
OH DB extensions - 3 sets
Single arm cable curls - 3 sets
Tricep pushdowns - 3 sets
Hammer curls superset with pushups - 3 sets high rep for that final pump
