JK vs BigRed
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Legs
10mins ride then mobility
Leg extensions - 3 sets
Hamstring curls - 3 sets
Squats - 6 sets
Straight leg deads - 4 sets
Hack squats - 3 sets
Calf press (using hack squat) - 4 sets
Seated calf press - 2 setsCardio - 30mins on the bike
Abs - machine crunches - 3 heavy sets, 3 lighter high rep sets -
Chest and back today
DB bench superset with lat pulldowns - 5 sets
Incline BB bench superset with bent over T bar rows - 4 sets
DB pullovers superset with seated rows - 3 sets
Cable crossovers superset with closegrip pullovers - 2 sets (stopped as had pinching nerve type feeling in left upper pec area)Metabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds (20sec rest between rounds). As get a bit fitter I will do rounds for time and see how many I can crack out in 10mins. Todays 5 rounds took about 6mins I think but wasnt putting the pace on at all. Today was all about survival.
I will be adding something similar to end of Tuesdays session as well - probably the dips / closegrip pressups tricep finisher I sometimes do.
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Shoulders and arms this morning
Seated DB press - 3 sets arnie, 3 sets partial reps
Cable upright row superset with front raises - 3 sets
Seated DB lat raises superset with face pulls - 3 sets
Machine curls superset with machine tricep extensions - 3 sets
Single arm cable curls superset with straight bar pushdowns - 3 sets
EZ bar 21s superset with bench dips - 3 setsQuick bit of abs work - 3 sets each of medicine ball crunches and mountain climbers
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Pull today
KB swings - 3 sets
Deadlifts - 8 sets I think, worked up to 2 singles at 180kg and a 6 repper at 150kg. Felt great
Lat pulldowns - 5 sets
BB rows - 5 sets
Close grip chins - 4 sets
DB side raises - 4 sets superset with face pulls
Incline DB curls - 4 sets
Reverse grip EZ bar curls - 3 setsCardio was 20mins on cross trainer at fast pace and heavy resistance. Sweating like shit
Abs work - 10mins various.
Then rode bike home from mechanic so bonus cardio today
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PUSH today
KB waiters walk x 2 lengths per side
DB bench - 6 sets
DB incline flies - 4 sets
Incline BB bench - 4 sets incl drop set to finish
Tricep pushdowns - 3 sets
DB seated shoulder press - 4 sets
Seated DB extensions - 3 sets
Finisher - 10 x BB shoulder press (35kg) --> 10 dips --> 10 press-ups X 3 times -
Legs today
10 mins ride and mobility
Leg extensions superset with hamstring curls - 3 sets
Squats - 6 sets with 3x5 @ 120kg top sets
Leg press - 4 sets high rep
Calf press - 3 sets
Lunges - 4 sets
Seated calf press - 4 setsAbs work was decline crunches, hanging leg raises and planks
Cardio was 30mins on the bike. Good pace resistance and sweat
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Chest and back today
Machine press super set with BB rows - 6 sets
DB pullovers superset with lat pulldowns - 4 sets
Cable cross overs superset with seated row - 4 sets
Straight arm pulldowns - 3 drop sets
Hyper extensions - 3 setsMetabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds. Did 5 rounds in 5mins 10secs. Didnt have any real rest could go faster. First goal is under 5mins then will see how many rounds can do in 5mins.
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@jk said in JK vs 2017 - building BigRed:
Chest and back today
Machine press super set with BB rows - 6 sets
DB pullovers superset with lat pulldowns - 4 sets
Cable cross overs superset with seated row - 4 sets
Straight arm pulldowns - 3 drop sets
Hyper extensions - 3 setsMetabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds. Did 5 rounds in 5mins 10secs. Didnt have any real rest could go faster. First goal is under 5mins then will see how many rounds can do in 5mins.
That is a pretty farking gruelling workout. Press with rows must be a prick.
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I dont mind it actually. I find push / pull supersets a bit easier than push / push or pull / pull
Shoulders and arms today
Machine shoulder press - 6 sets
Upright cable rows - 4 sets
Lying rear DB flies - 3 sets
Front plate raises superset with shrugs - 5 sets
Cable side raises - 4 sets
Facepulls - forgot!!!
Machine curls - 3 sets
Weighted close grip chins - 5 sets
Tricep pushdowns - 3 sets
Skullcrushers - 5 sets
DB hammer curls superset with dips - 3 setsAbs work was machine crunches and jackknife situps - 3 or 4 sets of each
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Ok weekend eating wise. Not a lot of exercise but a few steps yesterday thanks to a round of golf
PULL today.
kB swings - 3 sets
BB high pull - 5 sets
Weighted chins - 5 sets
DB rows - 4 sets
Close grip pull downs - 3 sets
DB aside raises - 4 sets
Incline DB curls superset with hammer curls - 3 sets20 mind high intensity on cross trainer
Abs
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PUSH today
KB waiters walk x 2 lengths per side
BB bench - 6 sets
Machine flies - 3 sets
Incline DB bench - 4 sets with last two superset with bench dips
Smith machine should press - 5 sets
Tricep pushdowns - 4 sets
Finisher - 15 x BB shoulder press (20kg) --> 12 dips --> 12 press-ups X 3 times -
Chest and back today (well back and chest and reverse the supersets)
BB rows superset with DB flat bench super set with - 5 sets
Lat pulldowns superset with machine press (one arm at a time) - 5 sets
Straight arm pulldowns superset with cable cross overs - 4 sets
Close grip pulldowns - 1 x quadrule drop set (about 50-60 reps)Metabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds. Did 5 rounds in bang on 5mins. Not getting a lot faster!
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A shorter pull session this morning as lacking for time.
Deadlifts - 6 sets up to a couple of sets of 3 x 160kg
Weighted pullups (+15kg) - x 5 sets superset with seated row
Chinups - 3 sets of 12
Cable side raises superset with facepulls - 3 supersets
EZ bar 21s - 3 setsAbs work was machine curls, medicine ball crunches and mountain climbers
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Legs today and no time for farking about as wanted to get home in time for ABs game.
Warmup - 20mins ride and then rollout and mobility.
Giant set
Squats - 5 x100kg
Lying hamstring curls - 10x43kg
Leg extensions - 15x51kg
Repeated 8 timesThen 6 sets of calf press each superset with hanging leg raises.
Another 20mins on the bike to finish.
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The week of quick workouts continues as early flight this morning
Chest and back today
Incline B.B. press superset with dB rows - 5 sets
Lat pull downs superset with cable crossovers - 4 sets
Seated row superset with machine press - 4 sets
Straight arm pull downs superset with press ups (to failure) - 3 setsMaybe some hotel cardio tonight or a run out and about
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SO hotel gynm was shit. Managed 30mins on the bike and some abs work but that was it.
Didnt train friday either.
Sunday - family walk as usual so got an extra 10,000 steps or so in.
This week is another short week as golf tournament friday. 36 holes so lots of steps in but no time for gym in the morning.
This morning was PULL
BB high pulls - 5 sets
Lat pulldowns - 4 sets incl drop set to finish
Bent over T bar row - 4 sets incl drop set
Seated row (widegrip) - 4 sets
Straight arm pulldowns (rope) - 4 sets
Cable side raises - 3 drop sets superset with facepulls
EZ bar curls superset with DB hammer curls - 3 setsAbs work was hanging leg raises super set with weighted side bends (3 sets) and then some medicine ball crunches superset with leg drops (3 sets again)
