JK vs BigRed
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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 -
Have you shaken those niggles mate?
Are those machine flies with cables or on the pec deck? -
@Paekakboyz said in JK vs 2017 - building BigRed:
Have you shaken those niggles mate?
Are those machine flies with cables or on the pec deck?pec deck today mate but like to mix it up
Yeah niggles seem gone. Was a good session this morning
