JK vs BigRed
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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
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Pretty quiet weekend on both exercise and booze. Son was being a dick yesterday and wasn’t keen for me to join in his pre season rugby fitness session which was a bit of a bugger. Went for a ride instead.
Chest and tri today
BB bench
Db flies
Weighted dips (+30kg)
DB pull overs
Machine press drop sets
Skull crushers superset with bench dips
Tricep pushdowns (triple drop sets)Cardio was 30mins on cross trainer
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Legs today. Good as session
Warmup - 10mins ride, roll, mobility
Leg press - 12, 12, 10, 8 then 3 sets of 5 @ 150kg each superset with 15 reps of squats holding 20kg plate
Lying hamstring curls - 15, 12, 10, 10
Leg extensions - 15, 12, 10, 10 then lighter for 2 sets of 15 paused reps
Seated calf press - 30, 15, 15, 15, 15
Hack squats (super slow and deep) - 12, 12, 12 each superset with 15 reps calf pressAbs work was decline crunches and hanging leg raises, 4 sets of each
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Back and biceps today
BB rows - 12, 10, 8 then 5x5 at 70kg
Pull-ups - 10, 8, 8, 8, 8
Seated row - 4 sets of 12 ramping up the weights
Straight arm pull downs - 15, 12, 10, 10
Close grip pull downs - 12, 12, 10 dropset 10
Incline Db curls - 12, 10, 10, 10
Machine curls - 2 x triple drops set approx 30 repsCardio
Cross trainer 15mins
Bike - 20 mins -
SHoulders and abs today. Shoulders work very similar to a workout I did a few weeks back.
DB seated press - 6, 8, 8, 8, 10 reps
BB upright row - 8, 8, 10, 10
Cable rear delt raises - 8, 10, 12
DB lateral raises - 8, 10, 12
BB front raises - 8, 10, 12
Machine press - 2 triple dropsets (approx 50 reps in each)
Facepulls - 10, 12, 15 repsAbs work was weighted cable crunches and reverse crunches (3 sets of each) plus 1 min of mountain climbers to finish
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Deads and arms to finish the week as usual
Warmups was a short ride, KB swings, and glute bridges
Deadlifts - back to straight bar (hex last week) . 60kg, 60, 110, 140, 170 (for 2), 190 x 1, 1, 1 then 6x140Bicep machine curls - 15, 15, 15
Tricep extensions (machine) - 15, 15, 15
Close grip bench - 4 sets of 12
Preacher curls - 15, 12, 10, 10
Tricep pushdowns superset with reverse grip push (effectively a pull) downs - 12/12 x 3 sets
Cable curls superset with reverse cable curls - 12/12 x 3 sets -
Deads and arms on Friday is like international chest day on Monday. Good to see you attend mass today and work on building your mass!!
Close grip bench is killer for triceps, do you aim for volume or go a bit heavier on these bad boys?
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@paekakboyz said in JK vs 2018 - building BigRed:
Deads and arms on Friday is like international chest day on Monday. Good to see you attend mass today and work on building your mass!!
Close grip bench is killer for triceps, do you aim for volume or go a bit heavier on these bad boys?
I like to mix it up. Find CG bench and skullcrushers best for tricep mass eh
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@jk said in JK vs 2018 - building BigRed:
@paekakboyz said in JK vs 2018 - building BigRed:
Deads and arms on Friday is like international chest day on Monday. Good to see you attend mass today and work on building your mass!!
Close grip bench is killer for triceps, do you aim for volume or go a bit heavier on these bad boys?
I like to mix it up. Find CG bench and skullcrushers best for tricep mass eh
I find the diamond push ups are good for these.
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Did the preseason fitness session with the lad yesterday. Not too bad actually - a few laps around the field, some malcolms, sprint work, burpees, situps, pressups, planks etc. All very military style which just kills the kids.
Today was chest and triceps
Machine press - 3 sets of 20
DB flat bench - 10, 10, 8, 8, 8
DB pullovers - 15, 15
Cable flies - 15, 15
Incline BB press - 10, 8, 6, 6, 6 with last 3 sets superset with 10 pressups
Tricep pushdowns - 15, 12, 10, 10
Dips - 15, 15, 15Cardio - 20mins on bike
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LEGS!!!
5mins ride to warmup then mobility work, rollout, glute bridges
Leg extensions - 20x36kg, 15x43, 12x50
Squats - 60, 60, 90, 100 for 4 sets of 10
Straight leg deads - 3 sets of 12 x 70kg
Lunges - 4 laps
Hack squats - 40kg x 20, 70x15, 100x15, 100x15
Standing calf press - 40kg x 20, 70x15, 100x15, 100x15
Seated calf press - 3 sets of 12 x 60kg
Leg extensions - 2 sets of 50 x 36kg
Lying leg drops - 5 sets of 10-12reps -
Legs and glutes dam sore today. Must have got them good!
Back and biceps today and a short session as had a client breakfast event at 7am.
DB rows - 12, 10, 8 then 5x5
Lat pulldowns - 12, 10, 8 then 5x5
Bent over cable row - 15, 12, 10, 10
Straight arm pull downs - 15, 12, 10, 10
EZ bar curls 12, 12 then heavys for 5x5
DB hammer curls- 10, 10, 10, 10, 10 supersert with the 5x5 EZ bar curls -
@jk said in JK vs 2018 - building BigRed:
Legs and glutes dam sore today. Must have got them good!
Back and biceps today and a short session as had a client breakfast event at 7am.
DB rows - 12, 10, 8 then 5x5
Lat pulldowns - 12, 10, 8 then 5x5
Bent over cable row - 15, 12, 10, 10
Straight arm pull downs - 15, 12, 10, 10
EZ bar curls 12, 12 then heavys for 5x5
DB hammer curls- 10, 10, 10, 10, 10 supersert with the 5x5 EZ bar curlsYou do 12, 10, 8 and then 5 x 5? 8 sets? Fark that's hardcore!
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Shoulders this morning
Machine press - 3 sets high reps
DB seated press - 6 sets
Cable upright row - 4 sets
DB side raises - 3 x dropsets (approx 20reps per set)
Cable front raises - 4 sets
Shrugs - 4 setsGlute is just dam sore. Did about 30mins on the bike and then rolling a stretching as have golf tournament later today.
