JK vs BigRed
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Quick arms session after golf. Only had 40mins but was enough so get a mean pump on before I went and picked up the kids from school and showed a few of the yummy mummys what bigred was packing
Tricep cable pushdowns superset with dips 38kgx20/12dips, 44x20/15, 44x20/15
Closegrip bench superset with tricep pushups - 15x50kg/10, 12x60/12, 10x70/10
Preacher curls widegrip superset narrow grip - 12/12@22kg, 12/12x24., 12/12x27
Incline DB curls - 8x17.5kg/side, 10x17.5, 10x17.5
Skullcrushers - 3 sets of 15x27kg
Rope cable curls - 20x32kg, 15x38, 10x42 dropset --> 20x26Done!
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@JK said in JK vs 2016 - chasing BigRed:
Quick arms session after golf. Only had 40mins but was enough so get a mean pump on before I went and picked up the kids from school andbolded text showed a few of the yummy mummys what bigred was packing
Tricep cable pushdowns superset with dips 38kgx20/12dips, 44x20/15, 44x20/15
Closegrip bench superset with tricep pushups - 15x50kg/10, 12x60/12, 10x70/10
Preacher curls widegrip superset narrow grip - 12/12@22kg, 12/12x24., 12/12x27
Incline DB curls - 8x17.5kg/side, 10x17.5, 10x17.5
Skullcrushers - 3 sets of 15x27kg
Rope cable curls - 20x32kg, 15x38, 10x42 dropset --> 20x26Done!
Dude there would have been kids around, you can't whip it out at a school !
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Saturday so an at home conditioning session mid arvo
Repeat of 2 weeks ago
warmup of 25 jumping jacks 25 mountain climbers repeated 4 times
Then did circuit of
50 lunges
20 pressups
50 squats
20 pressups
50 jumping jacksDid it three times through.
Short and sharp
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Upper body to start the week
BB bench - 12x60kg, 10x70, 8x80, 6x90, 5x90,
BBrows - 12x50kg, 10x60, 10x60, 10x60
Incline DB bench - 12x30kg/side, 15x30
Seated row - 15x60kg, 15x66,
Dips - 15 (unweighted), + 20kg x 10, 10 reps
Pullups - 10, 10, 10, 8 reps
Hammersmith overhead press - 20x20kg/side, 12x35, 6x45, 6x45 dropset --> 8x35 --> 10x20
Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5
Decline DB extensions - 15x10kg/side, 10x12.5, 10x12.5Finished with 15mins on the cross trainer
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Legs this morning and still working back in to the squats with a few more kg added to the bar this week. Probably could have gone heavier but not keen to risk it ahead of golf this weekend.
Warmup - 10mins ride then a roll out and mobility work
Leg extensions - 20x36kg, 15x42, 12x48
Lying hamstring curls - 20x30kg, 15x36, 10x42 (superset with leg extensions)
Squats - 10x60kg, 10x80, 6x100, 10x100, 10x100
Straight leg deads - 10x50kg, 12x50, 15x50 (superset with 100kg squats)
Paused squats (ATG for 3 seconds) 10x60kg, 10x60, 10x60
Leg press (high foot placement) - 20x120kg 15x160, 15x160, 15x160 dropset --> 15x120
Seated calf press - 20x200, 20x300, 10x340, 12x340
Box steps w high knees - 20/side, +10kg weight bag on shoulders x 20/side, +30kg bag x 20/side.Pretty good session.
Also, strongly looking at changing gyms again. I do like my gym and been there for a long time now but its pricey for what it is and my good mate bobby (unofficial PT) has acquired the 24/7 gym just up the road (like 100m from current gym). Fees are half my current gym but there is only 1 branch and not 5 like I have now. Still think it could be the right move and quite a few of the crew are also likely to follow him there.
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Back and shoulders today.
Back work was good but again kept pretty minimal ahead of golf.
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x66
Machine rows - 15x70, 12x90, 10x100, 10x100
Hyperextensions - 12, 12, 12 reps
Straight arm pull downs - 20x48kg, 15x54, 12x60, 8x66Cable side raises - 20x5kg/side, 15x8, 15x8
BB upright rows - 20x15kg, 12x27, 12x27, 12x27
DB side raise dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3
Seated DB press (arnies) - 12x17.5kg/side, 12x17.5, 12x17.5, 12x17.5
Cable front raises - 12x14kg, 12x14, 15x14
Cable shrugs - 20front/20back @ 84kg, @ 90kg, @96kgFinished with with 12mins on the cross trainer.
Update re changing gyms. Picked up resignation form at current gym this morning but a spanner got thrown in the works yesterday as my mate rang me and said there was no way I was paying and he would give me a free membership. Where is the issue you say....well he's given my wife one too! Guess we will hardly ever been training at the same time but would feel kinda awkward to me and limit my gym hottie oogling time.
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@JK said in JK vs 2016 - chasing BigRed:
Back and shoulders today.
Back work was good but again kept pretty minimal ahead of golf.
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x66
Machine rows - 15x70, 12x90, 10x100, 10x100
Hyperextensions - 12, 12, 12 reps
Straight arm pull downs - 20x48kg, 15x54, 12x60, 8x66Cable side raises - 20x5kg/side, 15x8, 15x8
BB upright rows - 20x15kg, 12x27, 12x27, 12x27
DB side raise dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3
Seated DB press (arnies) - 12x17.5kg/side, 12x17.5, 12x17.5, 12x17.5
Cable front raises - 12x14kg, 12x14, 15x14
Cable shrugs - 20front/20back @ 84kg, @ 90kg, @96kgFinished with with 12mins on the cross trainer.
Update re changing gyms. Picked up resignation form at current gym this morning but a spanner got thrown in the works yesterday as my mate rang me and said there was no way I was paying and he would give me a free membership. Where is the issue you say....well he's given my wife one too! Guess we will hardly ever been training at the same time but would feel kinda awkward to me and limit my gym hottie oogling time.
You could always communal shower it afterwards
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On the one hand you should just be stoked that she's going to the gym. Bet a lot of guys (and girls) would give a lot to see their partners do a bit of exercise.
But I understand that the gym is your turf and it would be a bit weird having her there at a place that is usually all yours. One thing I always loved about training when my kids were really small was that it was 45-60 min of exclusively my time. It's not really the same if the wife is waving to you from the step machine.
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@Rancid-Schnitzel yeah I like that it's my time and a chance to zone out and forget about everything else and just train hard.
Plus wife already got abs. Would put me to shame!
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Hold on, your mate isn't giving your missus a free membership to get other guys going to his new gym is he!!?
She does have abs!!
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10 more squats and you would have hit the hundy bro! Nice work on hitting that mint depth - spending time in the hole (ahem) and at depth (ahem again) definitely gives you confidence when the weight starts to get up.
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Oh yeah, the new gym is http://www.burnfitness.co.nz/
Ignore the cheesy guy on the vids. Previous owner. New owner is my man Bobsta http://www.bobbykazemi.co.nz/
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ha ha yeah that dude is super cheesy!!
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Chest and arms today. Power by a new pre workout my mate gave me to try called Doom by Victory Labs. Very good - clean crisp energy and laser focus!
Workout...
Hammersmith incline press - 20x20kg/side, 15x35, 12x45, 10x50, 10x50, 10x50 dropset --> 15x35
Machine flies - 20x48kg, 20x54, 15x60, 15x66
Seated DB curls (iso) - 4 sets of 8 @ 15kg
Preacher curls (iso) - 2 sets of 8 @ 27kg, 2 sets of 6 @ 29.5
Cable reverse curls - 3 sets of 15 @ 26kg
Tricep cable pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso) - 12 @ 27kg, 3 sets of 10 @ 32kg
Cable hammer curls - 12x38kg, 12x38, 20x26 each superset with 12-15 closegrip pressups -
Sorted new gym hookup today.
It's ok but not as good as old one, based on initial impressions anyway. Got some good equipment there we didn't have at justworkout but lighting and showers a bit average. It's free tho so saving plenty $
Plus bobby has big plans for it with lots of change not far away.
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Smashed chest and tris at the new gym today. Thought bro split week would be a good option as could do more exercises per body part and explore the gym equipment a bit more.
DB chest press - 20x25kg/side, 15x27.5, 12x30, 10x35, 10x35, 10x35
DB incline flies - 20x15kg/side, 15x17.5, 12x20, 12x20
Incline BB press - 15x40kg, 12x60, 10x70, 10x79
DB pullovers - 15x17.5kg, 12x20, 12x20
Machine chest press - 20x50kg, 15x60, 10x70 dropset --> 10x60 --> 10x50 --> 20x30
Tricep rope pushdowns - 20x40kg, 15xx50, 12x60, 10x65
Seated OH DB extensions -15x20kg, 12x22.5, 10x25, 10x25
Dips - 15, 15, 15 unweightedFinished off with some abs work which was 3-4 sets each of hanging leg raises, weighted cable crunches and ab crunch machine (so good to have one of these)
