JK vs BigRed
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Back and shoulders today
BB High pull - 5 sets
Seated row - 5 sets
Lat pulldowns - 4 sets
Straight arm pull downs - 2 x dropsets
Upight bb row - 2 sets
Seated DB press (arnies) x 3 sets then a DB press triple dropset
Front plate raises superset with plate lat raises - 3 sets -
Chest and arms today.
Incline BB - 6 sets
DB flies - 4 sets
Hammer strength chest press - 4 setsArms - warmup with 3 supersets of machine curls and machine extensions
Preacher curls superset with DB hammer curls - 4 sets
Tricep pushdowns superset with OH cable extensions - 4 sets
Cable drag curls superset with bench dips - 3 setsDropped wifes car off for a service so got a 25min ride on the bike back home at a good clip as still had a decent ping on
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Bet the sleeves are feeling tight after that arm workout! Monday Pump!!
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Legs pretty much the same as last tuesday's efforts
Ride and warmups
Leg extensions superset with hamstring curls
Squats - worked up to 3 sets of doubles @ 130kg
Hack squats - 4 sets
Calves - 4 sets
Abs - machine crunches x 4 sets, hanging leg raises x 4 sets -
Back and shoulders today
Db rows - 5 sets
Lat pulldowns - 5 sets
T bar rows - 4 sets
Straight arm pull downs - 4 sets
Close grip pull downs - 4 setsSmith machine shoulder press superset with shrugs superset with front plate raises - 6 supersets
Plate side raises - 3 setsFinished with 10 mins on the cross trainer
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Deads and stuff today.
Warmup was 10mins ride and some glute bridges etc
Deadlifts - 6x60kg, 5x110kg, 3x130, 2x150, 2x170, 2x170, 6x130 (all felt ok but not great)
Walking lunges - 6 lengths of the track. First two unweighted, next 4 +10kg per side
Leg extensions - 15x43, 12x50, 10x63, 10x63 dropset --> 10x50 --> 10x43 --> 10x36Abs work was 4 sets weighted cable crunches, 4 sets rollouts, 3 sets reverse crunches, 2 x 1min planks
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Chest and arms today.
Machine press - 6 sets
Machine flies - 3 sets
Tricep pushdowns - 3sets
Close grip bennch superset with dips - 4 sets
Clsoe grip chins (weighted) suerset with single arm high cable curls - 4 sets
EZ bar 21s - 3 setsOh and a video.....shes still my fav....
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I can see why! Strong AF and super cute.
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Yep so cute and so much sass!
Anyway..... poor weekend eating (well more the drinking wise) but not in that cut mode anyway as still plenty of time pre summer. Prob get serious come 1 October or thereabouts.
Upper body today and trying to lift the intensity a bit for the next few weeks as it feels like I've just been going thru the motions of late.
Upper body heavy
BB bench - 10x60kg, 10x70, 6x80, 5x85, 5x85, 5x85
Bent over T-bar rows - 10x40kg, 10x50, 8x60, 6x70, 6x70, 6x70 dropset --> 10x60 --> 10x50 --> 10x40
DB incline bench - 3 sets of 12x32.5kg/side
Wide grip chins - 10, +10kg x 6, 6, 6 dropset --> 8 unweighted
BB overhead press - 10x40kg, 8x50, 8x50, 6x50 dropset --> 8x40
Tricep overhead cable extensions superset with Tricep rope pushdowns - 15x36kg, 12x43, 10x50, 10x50
EZ bar bicep curls superset with DB hammer curls - 10x40kg /10x12.5kg/side x 4 -
Legs today
Warmup was 10mins ride then roll and mobility work
Leg press - 20x40kg, 15x80, 15x100, 12x120, 12x120
Squats - 5x60kg, 5x90, 3x100, 2x120, 2x130, 1x140, 1x140 dropset --> 2x120 --> 5x100 --> 10x80 --> 15x60
Lying hamstring curls - 20x36, 15x43, 12x50, 12x50, 12x50
Seated calf raises - 15x50kg, 10x70, 10x70, 10x70 dropset --> 10x50Abs work was machine crunches - 4 sets then a drop set
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Back and shoulders today
Widegrip pull-ups superset with DB bench pullovers - 4 sets
DB rows - 4 sets
Reverse grip pulldowns - 4 sets
Seated row - 3 setsDB side raises superset with DB upright rows - 3 sets
DB front raises - 3 sets
DB seated arnie press superset with cable shrugs - 4 setsHad some time to kill as on school drop off today so did 15 mins on the cross trainer
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Bit of a random workout today
Ride - 15mins
Straight leg deads - 12x60kg x 3 sets, 10x80kg x 3 sets
Hack squats (super deep) - 20x40kg x 3 sets, 12x80kg x 3 sets
Leg extensions - 50 reps per side x 36kg
Seated calf raises - 20x50kg, 20x50, 12x70, 12x70, 12x70
Abs work - 3 sets hanging leg raises, 3 sets rollouts and 2 x 30sec planks -
Sign of a job well done bro!!
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A very standard sorta monday
Upper body heavy
BB bench - 10x60kg, 10x70, 6x80, 5x85, 5x85, 5x85
Seated rows - 15x59kg, 12x68, 10x70, 10x78, 10x78, 8x840
DB incline bench - 3 sets of 10x35kg/side
Wide grip chins - 12, 12, 10, 10, 10 reps
BB overhead press - 10x40kg, 8x50, 8x50, 6x50 dropset --> 8x40 --> 10xbar
Incline DB curls - 12x17.5kg/side, 10x20, 10x20
Overhead DB extensions - 12x20, 12x25, 12x25 -
Legs today. Good session
Warmup was 10mins ride then roll and mobility work
Leg press - 20x40kg, 20x40, 15x80 each superset with 12x36kg on the lying hamstring curls
Squats - 5x60kg, 5x100, 3x120, 2x130, 1x135, 1x140, 1x140 dropset --> 2x120 --> 3x100 --> 5x80 --> 10x60
Leg extensions - 12x57kg, 12x68, 10x77, 10x77
Straight leg deads - 15x60kg, 15x60, 15x60
Seated calf raises - 15x50kg, 10x70, 10x70, 10x70Abs work was hanging leg raises (3 sets), reverse crunches (3 sets), normal crunches (2 sets) and a 1 min plank
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Updating from the bike doin that cardio
Good back and shoulders session
Warmup was kb waiters carry superset with on swings x 3
BB clean and press - 2 sets of 10, 3 sets of 3 working sets
Lat pulldowns (neutral grip) - 5 sets
Bent over cable row - 4 sets plus drop set
Straight arm cable pulldowns - 3 x triple drop sets
Reverse machine shoulder press superset with shrugs - 4 supersets
DB Front raises superset with seated side raises x 3 supersets
Seated DB overhead press ladder - 10 reps at 10kg then work up to 20kg and back down to 7.5kg no rest - just the one of these fuckersCardio was/is 20 mins on bike - 5 to go
