JK vs BigRed
-
<p>Ok so yep I trained. Popped in mid arvo for a legs session while I was feeling good. Still feeling good now but let's see how it goes.</p>
<p> </p>
<p>Warmup was 5mins ride, 1 min vibe, rollout and light leg extensions - the usual.</p>
<p>Sqwats - 15xbar, 10x60kg, 10x100, 5x140, 5x140, 3x150, 2x160, 8x100, 10x60 </p>
<p>Straight leg deads - 20x50kg, 20x50, 20x50 (supersetted with heavier squat sets)</p>
<p>Leg extensions - 12x54kg/side, 10x60, 10x60</p>
<p>Lying leg curls - 20x30kg, 10x42, 10x42</p>
<p>Leg press (high foot placement and nice n deep for glutes) - 20x80, 15x160, 15x160, 15x160</p>
<p>Lunges - unweighted down the gym and back X 2 each time superset with 15 reverse hypers.</p>
<p> </p>
<p>Forgot to do calves....oh well!</p> -
<p>Wow glutes are really feeling it this morning!</p>
<p> </p>
<p>Didnt stop me with back and shoulders.</p>
<p> </p>
<p>Workout as follows:</p>
<p>Weighters carry - 2 rounds with 16kg KBs</p>
<p>BB high pull - 10x40kg, 10x40kg, 8x50, 8x50</p>
<p>Lat pulldown - 15x54kg, 12x60, 12x66, 8x72</p>
<p>Machine row - 15x70(pretty sure pounds)/side, 10x90, 10x90 superset with dual 12x90</p>
<p>Straight arm pulldowns - 15x44, 12x50, 10x56, 10x56</p>
<p>Cable lat raises - 20x5kg/side, 15x8, 10x11, 10x11</p>
<p>Seated DB press ladder - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 10x20 --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10 (these are just killer!)</p>
<p>Seated DB press - 10x22.5kg/side, 8x25kg dropset 12x10kg/side</p>
<p>Upright cable row - 15x50, 12x56, 10x62, 10x62</p>
<p>EZ bar front raises - 15x10kg, 12x15, 12x15, 12x15</p>
<p>Facepulls - 15x26kg, 12x32</p>
<p>KB shrugs - 2 sets of 20x24kg/side</p>
<p> </p>
<p>Pretty good session. Sickness on the improve so all is on the up!</p> -
<p>Deads and abs today. And calves too.</p>
<p> </p>
<p>Started off with a few sets of decline crunches (unweighted) and hanging leg raises to warmup.</p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 3x160, 1x170, 1x180, 5x140, 5x140, 5x140</p>
<p>Weighted decline crunches - 15kg x 3</p>
<p>Weighted decline twists - 15kg x 12/side X 3</p>
<p>Cable crunches - 20x42kg, 12x54, 12x54, 15x48,</p>
<p>Standing calf raises - 20x130kg, 20x150, 20x150, 20x150</p>
<p> </p>
<p>Vibration machine - 2mins</p>
<p> </p>
<p> </p>
<p>Deads felt good but didnt want to go all out as still not that well but definitely on the mend. Keen for include deads weekly for a while. Will probably alternate between volume (5-8 reps) and heavies (1-3 reps)</p> -
<p>nice bro, looks like you are bouncing back from that illness pretty quick.</p>
<p> </p>
<p>Age old problem of trying to fit all the lifts in aye!! especially when you want to make sure you do your accessory work so the bigger lifts all keep progressing.</p> -
Another reasonable session this morning for chest and arms. Should be fully fit again by Monday I reckon <br><br>
Warmup was a few sets of pressups and sone light cable elbow work for the elbows <br><br>
Db incline press - 15x25kg/side, 12x30, 12x30<br>
Db flies - 15x10, 12X12.5, 12x12.5<br>
Machine press - 12x90lb, 12x110, 10x130<br><br>
Incline db curls - 20x12.5kg superset with 20x10kg hammer curls. X3<br>
Preacher curls - 12x27kg, 10x32 X 5 sets<br><br>
Cable tricep push downs 20x38kg, 20x44, 20x44<br>
Skull crushers 12x27kg, 10x32 X 5 sets<br><br>
Hammer cable curls - 8 sets of 10@38kg each superset with 12 dips -
<p>Another week underway and started with a weigh-in - 80.0kg on the dot.</p>
<p> </p>
<p>Upper body session as usual to start the week</p>
<p> </p>
<p>BB press - 15x60, 10x80, 5x90, 5x90, 5x90</p>
<p>BB rows - 15x40, 10x50, 6x60, 6x60, 6x60</p>
<p>Incline DB press - 12x30kg/side, 12x32.5</p>
<p>Seated row - 15x66kg, 12x72</p>
<p>Dips - 12 (unweighted), +28kg x 10, 10</p>
<p>Pullups - 12, 10, 10, 10, 10</p>
<p>BB overhead press - 10x40kg, 6x50, 6x50, 6x50 dropset --> 12x32</p>
<p>BB curls - 12x32, 12x32, 10x37, 10x37</p>
<p>Tricep pushdowns - 15x62, 12x68, 10x74, 10x74</p>
<p> </p>
<p>Did 5mins on the bike at the end as wanted to catch the news. Hardly cardio but it yeah...</p> -
<p>Legs! Alternating between heavy squat / light deadlifit and heavy deadlift / light squat each week. Today was lighter squats so VOLUME. Thurs will be my heavy dead session.</p>
<p> </p>
<p>Warmup - 5mins ride, 1min vibe, roll out and mobility stretches then 2 sets of light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 8x130, 10x120, 10x120 dropset --> 10x100, 12x100 dropset --> 15x60</p>
<p>Seated hamstring curls - 12x72kg, 10x78, 12x78</p>
<p>Leg extensions - 10x66kg, 10x66, 10x66</p>
<p>Lying hamstring curls - 10x42, 10x42, 10x42 dropset --> 12x30</p>
<p>Leg press (feet placement high for glutes) - 15x160kg, 15x160, 12x200, 12x200</p>
<p>Seated calf press - 25x200, 20x300, 15x340, 15x340</p>
<p>Reverse hypers - 15, 15, 15 (superset with calf press)</p>
<p>Lunges - 2 laps of the gym</p>
<p> </p>
<p> </p>
<p>Finished with 3mins ride then a roll out. Had some new girl in the gym past couple of weeks. She's quite amazing so ended up rolling out for much longer than usual.</p>
<p> </p>
<p>Oh yeah, did a proper weigh in last not and check body fat. 80kg and 14.2% so OK</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="597965" data-time="1468870422">
<div>
<p>Legs! Alternating between heavy squat / light deadlifit and heavy deadlift / light squat each week. Today was lighter squats so VOLUME. Thurs will be my heavy dead session.</p>
<p> </p>
<p>Warmup - 5mins ride, 1min vibe, roll out and mobility stretches then 2 sets of light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 8x130, 10x120, 10x120 dropset --> 10x100, 12x100 dropset --> 15x60</p>
<p>Seated hamstring curls - 12x72kg, 10x78, 12x78</p>
<p>Leg extensions - 10x66kg, 10x66, 10x66</p>
<p>Lying hamstring curls - 10x42, 10x42, 10x42 dropset --> 12x30</p>
<p>Leg press (feet placement high for glutes) - 15x160kg, 15x160, 12x200, 12x200</p>
<p>Seated calf press - 25x200, 20x300, 15x340, 15x340</p>
<p>Reverse hypers - 15, 15, 15 (superset with calf press)</p>
<p>Lunges - 2 laps of the gym</p>
<p> </p>
<p> </p>
<p>Finished with 3mins ride then a roll out. <strong>Had some new girl in the gym past couple of weeks. She's quite amazing so ended up rolling out for much longer than usual.</strong></p>
<p> </p>
<p>Oh yeah, did a proper weigh in last not and check body fat. 80kg and 14.2% so OK</p>
</div>
</blockquote>
<p> </p>
<p>Were people watching or did you find somewhere quiet ?</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="597971" data-time="1468878009">
<div>
<p>Were people watching or did you find somewhere quiet ?</p>
</div>
</blockquote>
<p> </p>
<p>I can tell ya mate, no one in the gym was interested in looking at me while she was there.</p>
<p> </p>
<p> </p>
<p>Back and shoulders today</p>
<p> </p>
<p>BB clean and press - 10x40kg, 10x40, 6x50, 6x50</p>
<p>1 arm DB rows - 12x25kg/side, 12x30, 10x35</p>
<p>Widegrip seated row - 12x54, 12x60, 10x66</p>
<p>Bent over cable row - 12x54, 12x60, 10x66 (superset with seated row)</p>
<p>Straight arm pulldowns - 12x50kg, 10x56, 10x56</p>
<p>Close grip pulldowns - 12x60kg, 10x66, 15x54</p>
<p>Cable side raises - 3 sets of 20 @ 5kg/side</p>
<p>Upright BB rows - 15x32kg, 12x37, 12x37</p>
<p>DB side raises - 10x10kg/side --> 10x7.5 --> 10x5 X 3</p>
<p>Machine shoulder press (rear facing) - 12x60, 12x70, 10x75 super from DB front raises - 10x7.5kg/side</p>
<p>Rear cable shrugs - 20x84kg, 20x96, 20x96, 20x90</p> -
<p>Thursday session so deadlifts and abs and stuff</p>
<p> </p>
<p>Warmup was decline crunches, glute bridges and clams.</p>
<p>Deadlifts - 10x70kg, 10x70, 5x110, 3x140, 1x160, 1x180, 2x160 Pretty poor really. First attempt at 180kg didnt even move off the floor. Had to reset and man up for a 2nd attempt which was only OK</p>
<p>Squats - 15xbar, 15xbar, 10x60kg, 12x60, 10x90, 12x90, 15x90 (focus on depth today)</p>
<p>Standing calf raises - 20x130kg, 15x150, 20x150, 20x150</p>
<p>Abs - scatted throughout the workout --> decline crunches with and without weights (5 sets), hanging leg raises (5 sets), cable crunches (5 sets)</p>
<p> </p>
<p>Finished with roll out and stretch.</p>
<p> </p>
<p>Blondie today did skipping and some abs circuit</p> -
<p>Great session this morning. Really good when you back up a crap one (like yesterday) with one like today.</p>
<p> </p>
<p>Trying out a new preworkout my best mate is formulating. Not 100% sure on ingredients as yet but very impressed for a single scoop. Lazer focus, solid pump and really good clean energy. The mood enhancement / feel good factor though is out of this world. Wow.</p>
<p> </p>
<p>Workout....</p>
<p> </p>
<p>Hammerstrength incline press - 20x20kg/side, 15x35, 12x45, 10x55, 10x55, 10x55, 10x55</p>
<p>DB pullovers - 20x12.5kg, 12x17.5, 12x17.5</p>
<p>Machine flies - 15x60kg, 15x66</p>
<p>Seated DB curls (iso) - 4 sets of 8x15kg</p>
<p>Preacher (iso) - 6x27kg, 6x32, 6x32, 6x32</p>
<p>Cable reverse curls - 15x30kg, 12x36, 10x42 dropset 12x30</p>
<p>Tricep rope pushdowns - 25x38kg, 20x44, 20x44, 15x50</p>
<p>Skullcrushers (iso) - 2 sets of 6 x32kg, 2 sets 8x27 each superset with closegrip pushups to failure (think went 10,8,8,10 reps)</p>
<p>Cable hammer curls - 6 sets of 10-12x38kg</p>
<p>One more set of closegrip pushups to failure - managed about 17 this time.</p>
<p> </p>
<p>Also picked up my monthly allocation yesterday which in addition to the new test stim including some BCAAs, protein bars (fuk left them in the car) and a tub of casein whey. I dont usually use casein but will replace my post bed whey shake with the casein whey. It's chocolate too so a good one for the evening when you often need something sweet to satisfy.</p>
<p> </p>
<p> </p>
<p>Sorry no blondie report today. She was there but cant for the life of me remember seeing what she was up. That lazer focus on the workout I tell ya!</p> -
<p>ha ha post me some bro!!</p>
-
<p>I swear you are the Walter White of the training forum bro - Mr Chemist!! Doctor Gainz!!</p>
-
<p>At my suburban YMCA we're lucky to see any women under the age of 60. They have been spotted, but are as rare as hens teeth and mostly a bit on the wobbly side.</p>
<p> </p>
<p>Used to be some absolute crackers when I trained in Oslo :man_in_love:</p>
<p> </p>
<p>Love my gym though. Bit of an early 80s feel and most inhabited by seniors with nothing else to do, but has everything I need and always heaps of space and no waiting. The odd hot blonde wouldn't go astray though....</p> -
<p>Two days rest always does me well over the weekends. Seems to set me up nicely for a big monday</p>
<p> </p>
<p>BB press - 15x60, 10x80, 5x90, 5x90, 5x92.5</p>
<p>TB rows - 15x45, 8x65, 6x70, 6x70, 6x70</p>
<p>Incline DB press - 12x32.5kg/side, 12x32.5</p>
<p>Seated row - 12x72kg, 12x72</p>
<p>Dips - +30kg x 10, 10, 9</p>
<p>Pullups - 10, 10, 10, 10</p>
<p>Seated DB press - 12x20kg/side, 10x25, 10x25, 9x25</p>
<p>Incline DB curls - 12x17.5kg/side, 8x20, 8x20, 8x20</p>
<p>Tricep OH cable extensions - 15x38kg, 12x44, 10x50, 10x50</p>
<p> </p>
<p>Big week ahead workwise and hopefully in the gym as well. Planning heavy squats tomorrow but will see how we go. Some volume in the deadlifts on thurs and shoulder destruction on weds.</p>
<p> </p>
<p>Weighed in yesterday (gonna do them weekly on Sunday mornings) and was bang on 80kg still but now just under 14% body fat. All good for now.</p> -
<p>Any targets in mind for squats tomorrow? Good call to rest up over the weekend - sometimes its the last thing you want to do but gotta let the body recover from time to time!</p>
-
Bugger your body fat, what was the blonde doing?
