JK vs BigRed

[Rancid Schnitzel]

@jk said in JK vs 2018 - building BigRed:

Back and shoulders today

KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 reps

Also, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.

Was it her strength that caught your attention or ahem other features?

[JK]

Supposed to be 2nd legs day of week this morning but quads and glutes super sore so took it pretty easy.

Warmup was 10mins ride and then spent a lot of time with the foam roller before trying any weights

Hack Squats - 3 sets of 15
Front squats (just the bar) - 3 sets of 20
Lying hamstring curls - 15, 12, 12
Leg extensions - 15, 12, 12
Seated calf raises - 15, 15, 15

Abs work was machine crunches, jack knife situps and medicine ball twists

[JK]

@mn5 @Hooroo

Ok so the update you have really been waiting for.....turns out I was wrong they are not lesbians, well most likely not and not with each other anyway.

They were at the gym again this morning and I asked one of the PTs about these two new girls, commenting how strong they were. He said they use to be members of the gym a few years back (before my mate took over) and were actually "Mother and daughter" despite only looking a max of about 10 years in age apart. Knowing this now I guess one could be late 30s and one early 20s. I remarked how 'affectionate' they are to each other and he said "Yeah they are Brazilian or Argentinian" which kinda explains it. Must say that when I saw kissing there wasnt any on the lips but lots of the cheek and hands on each other between lifts.

So yeah I assumed wrong and while one fantasy (something about hot lesbian bodybuilders) is destroyed, a new one arises with the mother / daughter thing now thrown in as well.

#coolstorybro

[Rancid Schnitzel]

@jk

Seems like you studied them in great detail mate. Did you actually get any lifting done yourself

[MN5]

I scanned security footage at the gym while @JK was on the treadmill. Here it is....

[JK]

haha that IS me

[JK]

Good chest and arms session this morning

Machine press - 3 sets of 15
Incline BB press - 15, 10, then 5x5
Machine flies - 15, 15, 12 then 20 pressups
Cable curls - 15, 12, 12
Preacher curls - 10, 10, 10
Tricep pushdowns - 15, 12, 12
Seated OH DB extensions - 10, 10, 10
DB hammer curls 12, 12, 12 supeset with tricep dips 15, 15, 15

Bit of abs work to finish

[JK]

Pretty much a repeat of last monday - just more weight on the bar

BB Bench - 5x5
BB Rows - 5x5
BB overhead press - 5x5
Pullups - 5x5
Cable side raises - 3x12
Face pulls - 3 x 12
Incline DB curls - 3x10
Tricep pushdowns - 3x10

[JK]

Legs today. Was alright

Warmup - ride, roll, mobility
Leg extensions - 3 sets of 20, 15, 12 reps
Squats - warmup then working sets of 3, 3, 3, 2, 2 a bit heavier than last week
Lying hamstring curls - 20, 15, 12, 12
Less press - 20, 20, 20
Calf press (using leg press) - 3 sets of 20
Abs work was jacknife situps and mountain climbers - 3 sets of each

[JK]

Back and shoulders

BB high pulls - 10, 8, 8, 8
DB rows - 12, 10, 8, 8
Lat pulldowns superset with straight arm pulldowns - 15, 12, 10, 10
Bent over cable rows - 15, 12, 12
DB seated press - 15, 12, 10, 10, 10
Shrugs - 15, 12, 12, 12
DB side raises (seated) - 12, 12, 12
Plate front raises - 12, 12, 12
Machine shoulder press - dropset approx 50 reps

[JK]

A bit more legs today

Ride - 10mins
Front squats - 4 sets of 10
Good mornings - 4 sets of 10
Leg extensions - 12, 10, 10, 10 and a drop set 10->10
Lunges - 3 laps
Seated calf press - 3 sets of 15

Abs work was decline crunches and medicine ball twists - 4 sets of each

[JK]

Chest and arms this morning.

Smashed em good.

[JK]

Upper body yesterday

Legs today

Keepin it on!

[JK]

Back and shoulders today but only got as far as sho as ended up doing something to the old back during 2nd set of upright BB rows and ended it there and then. Bit sore. Popped a few drugs and taking it easy

[JK]

Still alive. Took it easy yesterday - 30mins on the bike

Today did my best to smash arms but pretty limited what I can do without feeling it in the back.

Still dunno exactly whats wrong. Should probably go see someone but prob won't

[Paekakboyz]

rest it if you can bro - or at least dial back anything that even hints at making it worse. Have you been doing any more rolling out etc on the sore area?

Hmm upright rows - was it a high back issue? or further down?

[Rancid Schnitzel]

Hope it's all good mate. As hard as it is, try to take it easy.

[JK]

Doing my best to take it easy

No training all weekend but gently back in to it today with lots of mobility first.

BB Bench - 6 sets
Lat pulldown - 3 sets (pretty light)
Seated row - 3 sets (pretty light)
Machine overhead press - 6 sets
Machine tricep extensions - 3 sets
Machine bicep curls - 3 sets

10 mins on the stepper to finish

[JK]

Day off yesterday and legs today. Feeling pretty good. No proper squats (as a pre caution) but confident I probably would have been ok.

Ride - 10mins and mobility
Leg extensions - 6 sets
Hack squats - 6 sets
Lying hamstring curls - 4 sets
Leg press (higher rep) - 4 sets
Calf press - 5 sets

10mins on stepper and some abs work to finish

[JK]

Back and shoulders today. Skipped the upright rows and all went pretty well.