JK vs BigRed
-
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!
-
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.
-
Rough round of golf yesterday. Regardless, ended up 3rd and some decent prizes to take home.
Skipepd deads today as didnt want to wreck glutes again so did Chest and Arms. Another friday special
BB Bench - 10, 10 then 3 sets of 8
Cable flies - 12, 12, 12
Machine press - 12, 12, then 3 times drop sets 10 --> 10
Machine curls superset with machine tricep extensions - 3 sets
Incline DB curls - 3 sets of 10
Skullcrushers - 3 sets of 10
EZ bar 21s - 3 sets
Tricep dips superset with tricep pressup - 3 sets of 12/12 -
No real exercise of note over the weekend.
Chest and biceps today
DB bench - 12, 10 and then 5x5
Incline DB bench - 3 x sets of 12
Machine flies - 15, 12, then 12 --> 10 dropset
Machine press - 12, 10, 10, then 10 --> 10 dropset
Weighted chins - 12 (unweighted) then +10kg x 8, 8, 8
Rope cable curls - 12, 12, 12 dropset --> 10 -
Legs today
10mins ride and mobility including a few sets of runner banded squatsLeg extensions - 15, 12, 10, 10
Squats - 10, 8, then 5x5
Leg press - 20, 15, 12, 12, 12 with last 3 sets superset with paused squats for 10 reps each
Lying hamstring curls - 15, 12, 10, 10
Seated calf press - 20, 15, 12, 12, 12, 12
Good mornings - 3 sets of 12Abs work was 3 sets each of hanging leg raises and reverse crunches finished with a 90second plank
-
Weds - back and tricep
Posting from cardio land at the moment so as you can imagine, not the highest of intensity today
BB high pull - 10, 10, 8, 8, 8
Bent over t bar rows - 10, 10, 8, 8, 8
Lat pull downs - 15, 12, 10, 10, 10
Hyper extensions (+15kg) - 12, 12, 12, 12
Seated row (wide grip) - 15, 12, 12, 10, 10
Straight arm pull downs - 15, 12, 12, 12
Tricep overhead rope extensions - 15, 15, 15
DB overhead extensions - 12, 10, 10, 10
Tricep dips superset with pushups - 1/1, 2/2 —> 5/5 then back down to to 1/1Cardio - 30mins bike
-
Shoulders and abs today
Machine press (reverse facing) - 2 sets 15, front facing 2 sets of 15
BB overhead press - 10, 8, 5x5 then another 10 at lighter weight
Cable upright rows - 15, 12, 10, 10
Cable size raises - 15, 12, 10, 10
DB front raises superset with single KB raises - 10/10 X 4 sets
Facepulls - 15, 12, 10, 10
Cable shrugs - 12, 12, 12Abs work was 4 sets each of Decline weighted crunches and Cable crunches, then 2 superset sets of rollouts with mountain climbers
-
Deads and arms today
Usual KB swings and glute bridges as warmup
Deadlifts - 90kg, 110, 140, 160, 180, 190, then 3x5 at 140kg
Tricep extensions (machine) - 15, 15
Close grip bench 15, 10 then 5x5
Cable curls - 15, 15
Weighted chins - +15kg x 8, 8, 8, 8
Db hammer curls - 3 sets of 12 each superset with 12 reps tricep pushdown
Finisher was 50 Chins and 50 tricep pressups -
Upper body session this morning ahead of Easter binge and the boxing
BB bench
Wide grip seated row
Cable cross overs
Db seated overhead press
Lat pulldowns
Db side raises
Shrugs
High grip cable curls
Tricep push downs
Machine curl / extensions super drop set thing -
@jk said in JK vs 2018 - building BigRed:
Upper body session this morning ahead of Easter binge and the boxing
BB bench
Wide grip seated row
Cable cross overs
Db seated overhead press
Lat pulldowns
Db side raises
Shrugs
High grip cable curls
Tricep push downs
Machine curl / extensions super drop set thingYour dedication on an Easter Sundee puts me to shame.
-
@mn5 said in JK vs 2018 - building BigRed:
@jk said in JK vs 2018 - building BigRed:
Upper body session this morning ahead of Easter binge and the boxing
BB bench
Wide grip seated row
Cable cross overs
Db seated overhead press
Lat pulldowns
Db side raises
Shrugs
High grip cable curls
Tricep push downs
Machine curl / extensions super drop set thingYour dedication on an Easter Sundee puts me to shame.
6 hot cross buns and a dozen eggs deep already mate
-
@jk said in JK vs 2018 - building BigRed:
@mn5 said in JK vs 2018 - building BigRed:
@jk said in JK vs 2018 - building BigRed:
Upper body session this morning ahead of Easter binge and the boxing
BB bench
Wide grip seated row
Cable cross overs
Db seated overhead press
Lat pulldowns
Db side raises
Shrugs
High grip cable curls
Tricep push downs
Machine curl / extensions super drop set thingYour dedication on an Easter Sundee puts me to shame.
6 hot cross buns and a dozen eggs deep already mate
I'm glad I don't have much a sweet tooth.
-
Was thinking about why I post here this morning and if it was worth the efforts (given short on time in life and probably better spent doing other things) but it keeps me accountable so here I am.
Legs today - 5mins ride, roll and mobility to warm up.
Squats - 10, 8, 6 then 3 sets of 3 @ 130kg
Leg press - 20 reps at 80kg then 3 sets of 12 at 120kg each superset with rubber band squats (20 reps)
Lunges - 4 laps each superset with hamstring curls (15, 12, 10, 10 reps)
Leg extensions - 15 then 3 sets of 8 at 71kg and 50 reps at 36kg
Calves - 3 sets on the leg press and 5 sets on the seated calf raise machine scattered through the workout
Abs work - 5 sets machine crunches, 3 sets rollouts, 3 sets leg drops -
Back and a bit of arms today
DB bench - 10, 8, 5x5
Widegrip chins - 5 sets of 8
Bent over cable rows - 15, 12, 10, 10
Straight arm pulldowns - 12, 12, 12, 12
Close grip pulldowns - 15, 12, 10, 10Dips - 12 (unweighted), 10 (+20kg), 2 sets of 8 (+35kg)
Seated DB curls - 3 sets of 12 @ 17.5kg/side
Tricep pushdowns - 3 x double drop sets --> 8x64kg --> 8x50 --> 10x41Cardio - 25mins on the bike
-
Shoulders this morning and smashed em via a giant set
DB seated press - 10 reps @ 20kg/side
DB side raises - 10 reps per side @ 10kg
Facepulls - 10 reps @ 41kg
Front raises (EZ bar) - 10 reps @ 15kg
Shrugs - 10 reps @ 40kg/sideDid 10 sets of the above with 45seconds between sets
Abs work was decline weighted crunches and leg drops
20 mins on bike at low resistance (knees been playing up a bit)
-
@JK reckon it's cool to be able to look back over previous training logs. When you can do that over several years you can really see progress, or how your approach to training has changed.
lol you don't have any issues on the dedication front, I consider you to be our pace setter... In my mind you are running 4min kays, while the rest of us are a wee bit more spread out in the pack!!
Then there are our sleeper agents who pop up to let us know about a recent marathon or epic cycle race
sometimes I use other names for those guys ha haCan't recall if you mentioned any specific goals for training this year? more of the same? Training for the Blues 2019 squad perhaps?!
