JK vs BigRed
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Rough day at golf yesterday. I hit the ball pretty well and sank my putts but approach game poor. Rest of my team was fairly shithouse to be honest.
A few pics from Saturday at Tara Iti on the link below (clink to be able to flick through)
Todays workout was legs. Skipped the BB squats as knees feeling it a bit after two days of golf.
Ride - 10mins plus roll and mobility
Leg press - about 10 sets up to 3 sets of 10 at 180kg
Lying hamstring curls - 5 sets
Leg extensions - 5 sets
Calf press - 4 sets
Calf raises - 4 sets
Good mornings - 3 sets
Body weight squats (+20kg plate) x 20, 20, 20 repsAbs work was hanging leg raises (4 sets), side crunches (3 sets), planks (3 sets),
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Back and biceps this morning
BB rows - 10, 8 then 5 sets of 6
Lat pulldowns - 15, 12, 10, 10, 10
Single arm cable rows - 4 sets of 10-12 reps
Straight arm pulldowns - 4 sets of 15 reps
KB swings - 3 sets of 20
Machine curls - 15, 12 then 3 x drop sets of 8x43kg --> 10 x 23kgCardio was 20mins on cross trainer
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Was it freezing!! at least you had power (I assume!)
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@paekakboyz said in JK vs 2018 - building BigRed:
Was it freezing!! at least you had power (I assume!)
Yeah farken cold. Well for here this time of year anyway - 9degs
Power went off 930ish last night and came back on around 2am.
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At least it came back on in time for the morning! Fark, 9 degrees is right nippy! good incentive to get warm. Fast!
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Shoulders and abs today
DB seated press - 8, 8, 8, 12, 12 reps
BB upright row - 12, 10, 10, 10. 15 reps
Cable rear delt raises - 8, 10, 12
DB lateral raises - 3 x triple drop sets (12.5kg --> 10kg --> 5kg) for 8-10 reps of each
BB front raises - 12, 12, 12, 12
Facepulls - 12, 12, 12, 12Abs work was weighted decline crunches (4 sets) and then 3 sets of weighted cable crunches each superset with 30 seconds of mountain climbers
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We've been doing a bit more shoulder focused stuff lately- must check out the cable variations, I remember face pulls being primo and providing a sick burn if you can get the form right. Off that list of what you trained today what's your favourite/must have exercise?
We did arnold shoulder press last night. oh what a pump!
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@jk ha ha love it when the metal soundtrack kicks in! Leaning on the rack etc is a good idea, wonder if that helps avoiding a shrug as part of the movement, so you keep things isolated.
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@paekakboyz said in JK vs 2018 - building BigRed:
@jk ha ha love it when the metal soundtrack kicks in! Leaning on the rack etc is a good idea, wonder if that helps avoiding a shrug as part of the movement, so you keep things isolated.
I reckon it does eh!
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Deads and arms to finish the week.
Usual DL warmup on KB swings and glute bridges
Deads - 5x70kg 5x120, 3x150, 2x170, 2x170, 2x170
Close grip bench - 12, 10, 10, 10
Weighted chins - +15kg x 10, 10, 10, 8
Skullcrushers - 12, 12, 12
Cable curls (rope) - 12, 12, 12
EZ bar curls - 2 sets (normal --> wide --> narrow grip 10 reps of each) superset with Close grip pushups - 30, 20 -
Golf yesterday. No real exercise to report otherwise.
Chest and biceps today
BB bench - 6 sets
DB incline flies - 4 sets
Incline DB bench - 4 sets
Machine press - 3 sets being a set of 10 heavy then a drop set of 10reps same weight and 10 reps notcher low, then a double drop set to finish.
Incline DB curls - 4 sets
Cable curls - 3 setsCardio was 15mins on the bike
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Legs today but 98% sure I'm coming down with a cold so struggled
Warmup - 5 mins ride and then roll out and mobility
Leg extensions superset with hamstring curls - 3 sets
Squats - 6 sets
Straight leg deads - 3 sets
Hack squats - 4 sets
Lunges - 3 sets
Standing calf press - 4 sets
Seated calf raise - 4 setsAbs work was 4 sets of machine crunches and 3 sets leg drops
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Still feeling a bit shit but getting it done.
Back and triceps today
KB swings superset with KB rows - 3 sets
BB high pull - 6 sets
Lat pulldowns - 4 sets
Seated rows - 4 sets
Straight arm pull downs - 3 sets
Tricep pushdowns - 4 sets
Tricep machine extensions - 2 x triple drop setsCardio was 20mins on bike
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Shoulders and abs today
BB clean and press - 5 sets
Cable upright rows - 4 sets
Cable side raises - 4 sets
DB arnie press - 4 sets
Facepulls - 4 sets
Front raises - 4 setsAbs work was hanging leg raises, decline weighted crunches and KB side bends
Kept reps low today and weights high. Managed a few sets of 5 reps at 60kg for the overhead press so was pretty happy with that.
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Nice work on the overhead press - knowing your approach to training I know you are on point with form. But just in case... Glutes bro, glutes!
OHP is all about getting dat booty firing so you lock out your posterior chain. That makes it way safer for your back, and minimising too much arching, especially when it gets heavy.
We did some of these last night - oath they are good for a shoulder and back pump! 60kg for 5 for sets is mint too
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Too much detail JK!! obs a mean pump going on ha ha
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Monday chest and arms again! Whoops! Was gonna be chest and triceps but before I knew it the biceps were getting a going over so yeah it just kinda happened!
BB bench - 6 sets
Machine flies - 5 sets
Machine press - 5 sets
Dips - 4 sets (added 40kg today for 3 sets of
DB incline curls - 4 sets
DB hammer curls - 3 sets
Tricep pushups - 100 reps (30, 30, 20, 20) -
Oh yeah took the son out yesterday and a kick around and fitness blowout before his season starts on the weekend.
Did many lengths of the field with the old catch pass --> sprint ahead --> pass backward --> repeat sorta thing with 5 pressups for any dropped ball. A few sprints etc too and malcoms of course.
Also slotted a couple of nice place kicks from 22m then 30m which flew through with ease so tried 40m and just about tore my groin! Dropkicks were a bit loose but good fun.
