JK vs BigRed
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<p>Don't worry MN5, isn't your missus back soon? Just hold off on any bromance feelings and you should be fine! :whistle:</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="566844" data-time="1458776480">
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<p>Don't worry MN5, isn't your missus back soon? Just hold off on any bromance feelings and you should be fine! :whistle:</p>
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<p>Yep grabbing her from the airport today, having serious thoughts about clubbing her over the head and dragging her somewhere nice and private :knuppel:</p> -
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<blockquote class="ipsBlockquote" data-author="MN5" data-cid="566921" data-time="1458800311">
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<p>Endurance AND Power.....I've got it all.</p>
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<p> </p>
<p>Don't forget flexibility!! Ladies love a man who can put his ankles around his ears... hmmm or have I got that around the wrong way :whistle:</p> -
Smashed arms good and proper this morning<br>
Incline bench for like 8 sets and some DB flies then all arms<br><br>
EZ bar curls, tricep push downs, single arm cable curls, skull crushers, machine preacher, dips and cable hammer curls. <br><br>
Good session despite back a wee bit sore from yesterday. Gym empty too, just me and one of the bikini girls in there<br><br>
Big carbs day ahead thanks to hot x buns -
<p>Sounds tough bro, like one of those awesome music video clips we've been posting in another thread :i_am_so_happy:</p>
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<p>pages 109 onward in the Awesome stuff on interwebs thread :yes:</p>
<p> </p>
<p>House/electronic music with the hot video clips!</p> -
Upper body heavy today. Good session in a very quiet gym.<br><br>
Work out was the usual<br>
BB bench 10x60kg, 10x70, 8x80, 4x90, 4x90, 4x90<br>
bent over rows (hammerstrength setup) - 10x40, 8x45, 6x50, 6x50, 6x50, 6x50<br>
Incline hammerstrength - 12x40kg/side, 10x45, 12x45, 12x45<br>
Pull-ups - no weight belt around so 5 sets of 10<br>
BB overhead press - 10x40kg, 8x45, 8x45, 8x45, 8x45<br>
Bb shrugs - 3 sets of 15 front then back @60kg<br>
EZ bar 21s - 4 sets @ 27kg<br>
Overhead DB extensions - 15x20kg, 12x25, 12x25, 12x25 -
Another progress pic.<br><br>
82kg here. Fatter but stronger than a few months ago.<br><br><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=0yuj34tu.pus.jpeg"><img src="http://iforce.co.nz/i/0yuj34tu.pus.jpeg" alt="0yuj34tu.pus.jpeg"></a> -
<p>Legs today and decided for a bit of volume at moderate weights - so growth focus rather than strength</p>
<p> </p>
<p>Warmup - 5mins ride, 1mine vibe, leg extensions, rollouts, mobility work and more leg extensions. Takes me about 15mins but find it well worth the effort</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 8x120, 10x120, 8x130, 10x130</p>
<p>Leg press - 20x120kg, 20x160, 15x200, 12x240, 12x240, 12x240</p>
<p>Lying hamstring curls - 12x42kg, 12x42, 12x42, 20x30</p>
<p>Reverse hypers - 12, 12, 12 reps</p>
<p>Seated calf press (super slow with 3 second holds) - 20x200, 15x300, 12x340, 10x340, 10x340</p>
<p> </p>
<p>Finished with a good rollout and stretch.</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Lat pulldowns - 15x54kg, 12x60, 10x66, 10x66</p>
<p>Machine rows - 12x70 (dual), then single for 10x70, 10x70, 10x75 dropset --> 10x50 (dual)</p>
<p>Hyper extensions - 20 unweighted, +10kg x 15, 15, 15 reps</p>
<p>Close grip pulldowns - 12x66, 12x66, 15x60</p>
<p>Straight arm pulldowns - 15x42kg, 15x48, 12x54</p>
<p>Cable Lat raises - 20x5kg/side x 2<br>
Upright BB rows - 12x35, 12x35, 12x35 dropset -> 20x20<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Reverse seated shoulder press (machine) - 15x50, 12x60, 10x70 each superset with bus drivers 10 x 10kg<br>
Kettle bell shrugs - 3 sets of 15 @ 24kg/side w 3 second holds</p>
<p>Cable shrugs - 3 sets of 20 @ 94kg</p>
<p> </p>
<p>Struggled quite a bit this morning. Shoulders felt a bit shot at times but got through it. Decent roll and stretch at the end too.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="568132" data-time="1459234711">
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<p>Renamed the log finally for 2016.</p>
<p> </p>
<p>Rolling for the BigRed nickname that I've been landed with <strong>around the traps</strong>. Not big nor particularly red but its stuck and also what I use for instagram</p>
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<p> </p>
<p>Good call, looks like you've been working them.....whoa is it gay to write that ????</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="568250" data-time="1459283807">
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<p>Good call, looks like you've been working them.....whoa is it gay to write that ????</p>
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<p> </p>
<p>Borderline, we'll let you off with a warning this time bud</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="568250" data-time="1459283807"><p>
Good call, looks like you've been working them.....whoa is it gay to write that ????</p></blockquote>
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Was just about to write the same thing! Those are bloody nice traps. Getting a neck like a farking lion mate.
