JK vs BigRed
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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)
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Push today. Pretty short chest and tri focussed session. Skipped push work for shoulders as will hit that thurs (and legs tomorrow).
Weighters carry to warm up
DB bench - 5 sets
DB flies - 3 sets
Incline BB bench - 5 sets
DB pullovers - 3 sets (hmm sounds like a pull exercises lol)
Overhead tricep extensions (cable) superset with bench dips - 4 sets15 mins on cross trainer HIIT - 2mins to get going then mini 20second peaks (crank to hardest settings and up the pace) followed by 1min recovery and repeat until time up.
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Legs today
Warmup - 10mins ride, rollout and mobility
Leg extensions superset with lying hamstring curls - 3 sets
Squats - 6 working sets but knees didnt feel great so opted for lower reps. Top set was 140kg x 2
Leg press - 5 sets high reps
More leg extensions - 3 sets
Seated calf press - 4 setsAbs work was 3 sets each of cable crunches and decline weighted crunches and then a big drop set of machine crunches
Did another 15mins on bike to finish
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Shoulders and arms this morning. Pretty quick session,
Seated DB press - 5 sets
BB upright rows - 5 sets
DB side raises - 3 dropsets
Front DB raises - 3 sets
Shrugs - 4 sets
Incline DB curls - 4 sets
Tricep pushdowns - 3 sets
Rope cable curls - 3 sets
Dips - 4 setsA few sets of hanging leg raises thrown in here and there.
Finished with 15mins on cross trainer
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@jk said in JK vs 2017 - building BigRed:
Shoulders and arms this morning. Pretty quick session,
Seated DB press - 5 sets
BB upright rows - 5 sets
DB side raises - 3 dropsets
Front DB raises - 3 sets
Shrugs - 4 sets
Incline DB curls - 4 sets
Tricep pushdowns - 3 sets
Rope cable curls - 3 sets
Dips - 4 setsA few sets of hanging leg raises thrown in here and there.
Finished with 15mins on cross trainer
Do you use bar or dumbbells for shrugs mate.?
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@rancid-schnitzel said in JK vs 2017 - building BigRed:
Do you use bar or dumbbells for shrugs mate.?
I usually use this random as bit of equipment, not exactly sure what its called so hard for me to google but its like a rack set up for deadlifts, rows and shrugs. Its really good. Also occasionally use DBs and also the cable set up but never barbell (not for any particular reason)
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And back in to the gym this moring, despite feeling a bit sore from last few days
Friday - 2 rounds of golf so ended up clocking over 35,000 steps out in the heat. Tough day.
Sat / Sun / Mon - away fishing with plenty of walking and climbing involved to get to the good spots. A few kingfish and snapper for the table so all very worthwhile.
Tues - PULL session at gym but took it easy as body feeling the effects of the above few days plus some solid tanning (read sunburn!).
KB swings - 3 sets
BB rows - 5 sets
Lat pulldowns - 4 sets
Seated row - 4 sets
Straight arm pulldowns - 3 sets
Face pulls - 3 setsCardio - 15 mins bike @ moderate pace
Abs - machine crunches, weighted decline crunches, roll outs and leg drops - 3 sets of each -
Working from home today cuz I can plus cricket and golf (return of tiger) to follow.
Did cardio this morning and will pop back for shoulders and arms this arvo,
Cardio was 20mins bike, 20mins cross trainer, 20 mins bike again with abs thrown in between.
Abs work was machine crunches (6 sets), hanging leg raises (5 sets) and the finisher which was 30 reps of mountain climbers superset with 15 jacknife situps superset with another 20 mountain climbers. Did this one 4 times. -
Good weekend. Plenty of beers as usual but all low carb and feeling I can get away with a few cold ones as 1) I earn them and 2) i aint competing or anything.
Saturday - no real exercise. Spent most the arvo painting the fence while listening to cricket and working on the tan. A couples down the beach swimming too late in the day.
Sunday - golf so 15,000 steps. Then more beach timeToday - PULL
BB rows - 5 sets
Pullups - 5 sets
T-bar rows - 4 sets
Straight arm pulldowns - 4 sets
Seated row - 3 x drop sets
Cable side raises - 3 x drop sets
Face pulls - 3 sets
Incline DB curls - 5 setsAbs work was machine crunches, weighted cable crunches, weighted decline crunches
Finished with 12mins HIIT on the cross trainer - 20seconds full noise, 40 sec recovery pace and repeat
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PUSH this morning
KB waiters carry - 2 laps
BB bench - 6 sets
Machine flies - 4 sets
DB pullovers - 3 sets (push or pull i dunno, sounds like pull, feels like push...maybe its just a stretch?)
BB overhead press - 4 sets
Dips - 4 setsCross trainer - 20mins and mixed pace and resistance.
Also went for a short run last night down the beach for a swim. Also tried to wifes TRX setup as she was using it. Did some abs work. Harder than it looks.
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ughh managed to yield a couple of injuries last night while putting up some christmas lights in the tree in the garden. Was climbing the tree in bare feet and first I managed to stab the bottom of my foot deep enough to bleed and as a reaction somehow did something to my hamstring on the other leg ffs!
Legs today - a struggle!
Warmup was 20mins ride and mobility
Squats - 6 sets
Leg extensions - 4 sets
Straight leg deads - 3 sets
Seated calf press - 4 sets
Abs work was reverse crunches, jack knife situps, mountain climbers and planks.Out to a volunteer day for work today doing tree planting on a near by island which actually means bbq, beers, beach cricket and swimming. No need to ask - threw in a few sets of curls and pushups at the end of the workout just for the cause
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