JK vs BigRed
-
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, 15Bit of abs work to finish
-
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 -
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 -
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 15Abs work was decline crunches and medicine ball twists - 4 sets of each
-
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?
-
Hope it's all good mate. As hard as it is, try to take it easy.
-
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 sets10 mins on the stepper to finish
-
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 sets10mins on stepper and some abs work to finish
-
Has the back come right bro? assume so given you've been doing some back work
-
@paekakboyz said in JK vs 2018 - building BigRed:
Has the back come right bro? assume so given you've been doing some back work
Yep seems pretty good mate!
-
And legs today
Warmup - 10mins ride then roll and mobility
Legal extension superset with hamstring curls - 2 sets
Squats - 6 sets
Straight leg deads - 3 sets
Leg press - 4 sets
Good mornings - 3 sets
Lunges - 3 sets
Calf press - 3 sets
Calf raises - 3 sets
Abs work was machine crunches and hanging leg raises - 3 or 4 sets of each -
Great 4 days away for school camp. Lots of fun but horrific food wise. Dont get me wrong it was nice but it was also utter shite! Cereal and toast for breakfast, salad rolls / pies / hotdogs for lunch and dinner was nachos, burgers and butter chicken with cakes, biscuits and fruit available for snacks in between. Oh was pudding too, ice cream, chocolate mousse etc..... bbq went on as soon as I got home and steaks were smashed!
Anyway, time to get serious in the gym again. Body needs some punishment.
Chest and tri today
Bench - 12, 10, 5x5
Incline DB bench - 12, 12, 10, 10
DB flies - 15, 15, 12, 12
Machine press - 12, 12, 10, dropset 10--> 10-->10
Tricep pushdowns - 15, 12, 10, 10
Seated DB ovehead extensions - 12, 12, 12, 12
Dips - 15, 12, 10, 10, 10
