JK vs BigRed
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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 -
@jk said in JK vs 2018 - building BigRed:
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, 10No bacon and eggs?
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@jk said in JK vs 2018 - building BigRed:
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, 10What is the deal with modern day camp food?My son raved about the burgers he had on his camp. What happened to rancid tuna caserole or a massive pot of mince?
Pudding and ice-cream? In my day we'd have been happy with watery jelly.
Insert Monty Python Yorkshiremen sketch.
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Ended up playing golf in a corporate thing yesterday arvo (farkin humid!) so was a struggle backing up for legs this morning.
Warmup - 8 mins ride, roll out and mobility
Squats - 10, 10 then 5x5 with last 3 sets superset with 15 reps of leg press
Good mornings - 15, 12, 12 superset with 20 reps of pulsed bodyweight squats
Leg extensions - 12, 12 then upped weights for two dropsets of 10---> 12 reps
Lying hamstring curls - 15, 15, 15
Calf press - 15, 15, 15
Seated calf raise - 12, 12, 12
Ride - 5mins -
Legs pulled up alright from yesterday’s average effort but chest still very tender. Must have got it good
Back and biceps today
BB Row - 10,8 then 5x5
Pull-ups - 5x5
Seated row - 15, 12, 10, 10
Lat pull downs (neutral grip) - 15, 12, 10, 10
St arm pull downs - 15, 12, 12Incline Db curls - 12, 12, 12
Cable curls (on seated row) - 12, 12, 12
Fb hammer curls - 12, 12, 12Abs work was cable crunches, decline crunches and medicine ball twists
25mins on the bike to finish as it’s my day to drop one of the kids off to school so get some extra time in the gym
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Shoulders today
BB OHP - 15, 10, then 5x5
BB upright rows - 12, 12, 12
XYTs - 3 sets of 10
Seated arnie DB press - 12, 12, 12
Cable side raises superset with front raises - 12, 10 then dropset 10--> 10
Shrugs - 10, 10, 10
Machine press - dropsets of 10 --> 12 --> 15 reps X 3 each superset with sets of 12 facepulls -
Deads and arms today
KB swings and glue bridges for warmups
Deads - 10, 8, 5 then 5 sets of 3 @ 150kg.Machine curls - 15, 12, 12
Weighted chins - (+20kg) x 8, 9, 9 reps
Tricep rope pushdowns - 3 sets of 15
Tricep dips (+20kg) x 10, 12, 12 reps
EZ bar 21s superset with 15 tricep pushups X 3 -
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Legs today and a pretty decent session
Warmup - 8 mins ride, roll out and mobility
Leg extensions superset with hamstring curls - light (think 30kg) x 20/20, 15/15 reps
Squats - 10, 8 then 5x5. Depth felt really good today. Good pause in the hole.
Lunges - 4 laps
Straight leg deads - 3 sets of 20
Leg extensions - 12, 10, 10 then dropset to nothing (approx 60-70 reps)
Seated calf raise - 15, 12, 12, 12
Abs work to finish --> 4 sets machine crunches, 3 sets circuit of medicine ball crunches --> leg drops --> plank -
Legs AND abs, pure animal bro
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Back and triceps today
T bar row - 10, 8, 5x5
Pullups - 4 sets of 8
DB row - 4 sets of 10
Widegrip seated row - 3 sets of 12
Straight arm pulldowns - 3 sets of 12
Close grip pulldowns - 3sets of 12Triceps work was 6 sets of tricep extensions (machine) with last 3 superset with dips to failure
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Shoulders and abs today
Decided to do reverse pyramids today so working sets start heavy then down a bit in weights but more reps. Warmup work was with rubber bands.
DB seated press - 6, 6, 6, 8, 10 reps
BB upright row - 8, 8, 10, 10
DB seated rear delt raises - 8, 10, 12
DB lateral raises - 8, 10, 12
BB front raises - 8, 10, 12
Facepulls - 10, 12, 15 repsAbs work was
Decline weighted crunches - 4 sets
Hanging leg raises superset with mountain climbers - 4 sets -
Deads and arms to finish the week
Warmups was a short ride, KB swings, and glute bridges
Deadlifts - worked up through 60kg, 100, 130, 160 (for 2), 180 x 1, 1, 1 then 6x140Tricep extensions (machine) - 15, 12, 12
OH DB externsions - 12, 12, 10, 10
Single arm cable curls - 12, 12, 12
Preacher curls - 15, 12, 10, 10
Tricep pushdowns (dropset 68kg to bugger all) superset with DB hammer curls (dropset) X 2Deadlifts felt great. Was gonna push weights up but no rush
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Spent the weekend (and Monday) in Aus so no training but lots of walking out and about. Drank heaps of beer and wine too as well as indulged in some good food. Arrived home 1am last night so wasnt the best 530am effort this morning but got some chest and arms done
BB Bench press - 12, 8 then 5x5 then lighter weight dropset 8 --> 8
DB flies - 3 sets of 12
Machine press superset with chest dips - 15/10, 15/10, 15/10
EZ bar curls superset with bench dips - 12/12, 10/12, 10/12
Cable curls dropset superset with Tricep pushdowns drop set - about 50reps in each.Cardio - 12 mins on cross trainer.
Feeling pretty out of shape at the moment. Need to really tidy up the eating. A wee bit of cardio or higher intensity training would probably help too
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Dang, that is commitment bro! No doubt you'll be back in the groove soon - summer has barely finished so you've got time for next summers cut
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Legs abs and cardio today
Warmup was 5mins ride then roll and mobility + glute bridges
Leg extensions - 15, 12, 10, 10
Lying hamstring curls - 15, 12, 10, 10
Squats - 10, 8, 5, 5, 5
Leg press - 20, 15, 12, 12, 12
Calf press - 20, 15, 12, 12, 12Ride - 15mins
Abs - 4 sets jack knife situps -
Deads and arms to finish week
Warmup was KB swings and glute bridges
Deadlifts (Hex bar) - worked up to 150kg for 3 sets of 5Arms work
Tricep pushdowns - 15, 15, 15
Close grip bench - 10, 10, 8, 8
Cable curls - 15, 15, 15
Weighted chins (+15kg) x 8, 8, 8 8
EZ bar 21s superset with tricep dips to failure - 3 setsAbs work was machine crunches (5 sets) and 1min of mountain climbers
