JK vs BigRed
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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.
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Legs this morning and did a 1000 rep workout I saw online somewhere.
Warmup - 5mins ride and a wee bit of mobility
The workout...
Leg extensions - double drop sets 15x43kg --> 15x36 --> 15 x 30 X 3 times
Lying hamstring curls - double drop sets 15x36kg --> 15x30 --> 15 x 26 X 3 times
Giant set 1 - Leg press - 50x60kg --> barbell squats 20x50kg --> bodyweight squats 20 reps X 3 times
Giant set 2 - Hack squats - 20x60kg --> Lunges 50 reps / 2 laps --> Box step ups 50 reps X 3 times
Seated calf raise - 100reps @ 30kgWas farken brutal and went to places I have not been for a long time now. If I don't make it through today then remember me for what I left in the gym this morning
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Will pour out a bit of pre-workout for my homie JK, rip brother - the lactic acid and DOMs took him from us far too soon
ha ha did anyone try and stop you!!? every now and again you see someone doing a mental workout and wonder wtf is going on. But I salute your madness bro, it's fun every now and again to see how hard you can push things.
Plus you can walk past pretty much every person you meet today going "did YOU do a 1000 rep workout today, Nope, didn't think so"
ps that should be an internal conversation, otherwise folks will think you do Crossfit
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Survived but farken sore!
No training yesterday, just dawn parade so hit back and shoulders in a truncated session this morning
BB rows - 6 sets
Lat pulldowns - 5 sets
Seated row - 4 sets
Straight arm pulldowns - 4 sets
Machine shoulder press - 6 sets
DB side raises - 3 x triple drop sets
Face pulls - 3 sets
Shrugs - 5 sets
Abs work was reverse crunches, leg drops and rolloutsAlso did 15mins low resistance on the bike to help loosen the legs up
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Good to hear you made it out the other side!!
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Saturday did a workout at home in the garage. Wife and son joined me
100 Squats --> 10 squat jumps
90 crunches --> 9 burpees
80 star jumps ---> 8 squat jumps
70 lunges --> 7 burpees
60 thrusters --> 6 squat jumps
50 Pushups --> 5 burpees
40 mountain climbers -> 4 squat jumps
30 donkeys --> 3 burpees
20 bear crawl walk outs --> 2 squat jumps
10 reverse crunches -> 1 burpeeDid it twice
Then today chest and triceps
Machine press - 4 sets
DB bench - 6 sets
DB pullovers - 4 sets
Cable cross overs - 3 sets
Incline BB bench - 4 sets
Dips - 4 sets
Machine tricep extensions - 4 sets which was single set, drop set, double dropset then triple dropset -
legs
Ride 10mins and mobility
Squats - 6 sets
Leg press superset with calf press - 3 sets
Hack squats - 3 sets
Straight leg deads - 4 sets
Leg extensions - 4 sets
Seated calf press 4 setsAbs work was machine crunches and hanging leg raises - 5 sets of each
Finished with 15mins on the bike
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Shoulders and abs today
Cable rotations and raises - 3 sets
BB overhead press - 6 sets
Front plate raises - 4 sets
EZ bar upright rows - 4 sets
Lying rear delt raises - 3 sets
Machine press - 6 sets
Shrugs - 4 setsAbs work was reverse crunches, rollouts and side planks x lots
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Still smashing the tin. Been mixing things up a bit and diets been shit house but full of calories.
Had a horrible finisher today after a chest and back workout.
1 pressup then sprint the 25m lunge track then 2 pressups at other end and sprint back for 3 pressups and so on. Worked up to 10 pressups then back down to 1. Closer I have been to spewing for a long time! And I tell ya, I was farken close! Took me a while to come down from that peak.
