JK vs BigRed
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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.
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Good to know you are still a mad, sick bastard ha ha. That sounds gruesome as fuck! I think you just did more cardio in 20min or so than I've done in the last decade :-
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@jk said in JK vs 2018 - building BigRed:
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.
I'm going to give that evil bastard a try! Love this forum.
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@jk I did my first push ups this week for a bit over a month, still got through 35, could have maybe pushed to 40 but arms were wobbling, normally I can do 50 before that, but 73 is getting up there doing them properly.
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@taniwharugby said in JK vs 2018 - building BigRed:
@jk I did my first push ups this week for a bit over a month, still got through 35, could have maybe pushed to 40 but arms were wobbling, normally I can do 50 before that, but 73 is getting up there doing them properly.
Smacked out 3 sets of 30 today (tricep pushups) late in my arms workout. Felt good but dunno if I have 100 in me at the mo!
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@jk said in JK vs 2018 - building BigRed:
Good man. It was all very impulse actually. Had finished the main party of my workout and was like "hmmmm I not spent enough" then just busted in to it...
Did this after oval run this morning. It... takes you to a dark place.
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@jk said in JK vs 2018 - building BigRed:
@taniwharugby said in JK vs 2018 - building BigRed:
@jk I did my first push ups this week for a bit over a month, still got through 35, could have maybe pushed to 40 but arms were wobbling, normally I can do 50 before that, but 73 is getting up there doing them properly.
Smacked out 3 sets of 30 today (tricep pushups) late in my arms workout. Felt good but dunno if I have 100 in me at the mo!
I'm busting out sets of one armed push ups at the moment. Obviously the form on these is harder to guage but still pretty cool fun. I must give the normal ones a go and see how many I can rip out.
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Knee has been giving my grief of late so havent been squatting much which sucks as really want some decent leg growth this time of year.
Today since was so cold did 30mins on bike then some good stretching and mobility work so perfect day to get back at it.
Did front squats and worked up to 3 sets of 5 at 80kg. Actually felt pretty good until immediately after the work when knee was a bit sore but seems ok now.
Lots of hack squats and leg extensions too. Massive focus on form and time under tension. If gonna do it, gotta do it right!
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Where is the knee pain located @JK? for the knee niggles I've picked up both hack squats and leg extensions aggravated them! But it's good you've found let options that don't result in pain - aside from the sweet DOMs of course
Sounds like the pain comes after the effort rather than during the actual lift? From my bro-science memory I think front squats do load the knees and quads a bit more.
We are doing legs tonight and I'm going to try out some band warm-ups. Like that sideways crab walk with the band over your thighs, to see what sort of impact that has. Are you still doing your usual leg warm ups? with it getting cold I'd just love to jump out of the car, scull 3 scoops of pre-workout, then go straight into working sets lol
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Yeah hacks and leg extensions (and front squats) put a lot of pressure on knees which is kinda unavoidable when trying to hit the quads. Can swap foot positioning on leg press and hack squat but then works more glutes than quads hmmm
I feel it just below the knee cap
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