JK vs BigRed
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Back and biceps today
Lat pulldowns - 20x41kg, 15x59, 15x64, 12x68
1 arm DB rows - 15x32.5kg/side, 12x35, 10x37.5, 10x37.5
Pullups - 12, 12, 12, 10, 10 reps
Seated cable row - 15x59kg, 15x64, 12x68, 10x73
Straight arm pulldowns - 20x41kg, 15x55, 10x59 dropset --> 10x46 --> 10x36
Seated bicep curls 12x15kg, 12x15, 12x17.5, 12x17.5
Machine curls - 12x30kg, 12x30, 12x30 (good to have this machine but felt bit weird until got it set up right, i think)
EZ bar 21s @ 15kg (ok did 30s not 21s here), 25, 25Finished with 10mins on the treadmill doing fast walk up steepest incline setting.
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Legggggssssss!
Pretty good session this morning. Got to use the good old hack squat which has always been a favourite of mine but we didnt have at my old gym
Warmup - usual 5mins ride and mobility. Didnt foam roll for some reason.
Leg extensions - 20x36kg, 15x41, 12x50 (wieght increments are weird on these machines - like 4, 5 or 6kg)
Squats - 10x60kg, 12x60, 10x90, 12x90, 8x110, 10x110, 10x110, 25x60
Lying leg curls - 20x36, 15x41, 12x46, 12x46
Hack squats - 20x40kg, 15x60, 15x60, 20x60
Lunges - 1 lap each at 12.5kg/side, 15, 15
Seated calf raises - 20x20, 15x40, 15x40, 15x40 (weights look light but this one your body weight also contributing to weight raised)Finished with some abs work being 3 sets of machine crunches (went heeeaaavvvvy today) superset with weighted side bends.
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Quick shoulder session and some cardio this morning.
Cable side raises - 15x9kg/side X 3
DB seated overhead press - 15x15kg/side, 15x17.5, 12x20, 12x22.5, 10x25, 10x25, 10x25
BB upright rows (widegrip) - 20x15kg, 20x20, 15x25, 15x25, 15x25
DB raises (seated) - 3 dropsets of 10x10kg --> 10x7.5 --> 10x5
DB front raises - 3 sets of 10x7.5kg/side, 15x5/side
DB shrugs - 4 sets of 12 @ 32.5kg/side
Machine seated press - dropset of 15x51kg -> 10x46 --> 10x41 --> 15x31Cardio - 12mins on treadmill again fast walk, heavy incline
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How long did that take JK? Guess you there is less waiting for gear at the new gym?
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I mean equipment/machines ha ha
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Had to shoot to wellington for overnight for work so quick session in hotel gym this morning whichw as actually well equipped but too dam hot.
Did
Closegrip bench
BB curls
Skullcrushers
DB hammer curls
Tricep rope pushdowns
Cable curlsAbout 4 sets of each. Supersets everywhere, occasional dropset.
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Next time bro! I've had mental week as we are off on holiday soon. Plus I ain't drinking but I'm always happy to nurse and OJ and talk broscience!!
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Chest and triceps to start off the work.
Wasted a lot of time on phone unfortunately so didnt get as much done as wanted
BB bench - 15x60kg, 12x70, 8x80, 5x90, 5x90, 5x90, 5x90
Incline BB bench - 12x50, 10x60, 10x70, 10x70, 10x70
Cable flies - 20x23, 15x30, 12x37
Dips - 15 unweighted, + 20kg x 10, 12, 12 reps
Cable overheard extensions - 20x37, 15x41, 12x46
Tricep bar pushdowns - 15x41, 15x51, 12x61, 10x68 dropset --> 10x51 --> 10x41Finished with some abs work being 4 sets of weighed crunches, 4 sets of machine crunches including 50 rep dropset to finish
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Popped in to the old gym today for back and biceps. A lot of questions re where ya been etc. To be honest I dont miss it much at all.
Workout
BB high pulls - 20xbar, 10x50kg, 10x50, 10x50, 10x50 (been ages since I've done these due to back but felt good, didnt go heavy)
Pullups - 10, 10, 10, 10, 10 reps
T-bar row - 12x55, 10x65, 10x65, 8x65 dropset --> 8x55 --> 8x45 --> 8x35
1 arm pulldowns - 12x30kg/side, 10x36, 10x42, 10x42
Hyperextensions - 15 (unweighted), +15kg x 10, 10 rep
Straight arm pull downs - 20x42kg, 12x48, 10x54,, 10x54 dropset --> 10x48 --> 10x42
Preacher curls - 15x22kg, 12x27, 10x29.5, 10x29.5
DB Hammer curls - 12x12.5kg/side, 12x12.5, 12x12.5 dropset 15x7.5Cardio - 18mins on cross trainer. Good pace/resistance for 5kmn
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Mid week LEGSSS
Warmup - usual 5mins ride and mobility incl foam roll.
Leg extensions - 20x36kg, 15x41, 12x50
Squats - 10x60kg, 12x60, 10x90, 12x90, 8x110, 8x120, 8x120, 10x110, 20x60
Straight leg deads - 4 sets of 12 x 60kg
Hack squats - 15x60kg, 15x60, 12x70, 12x70
Lying leg curls - 12x41, 12x41, 8x53 dropset --> 10x36 --> 10x30
Seated calf raises - 20x20, 15x40, 12x50, 12x50
Lunges - 4 laps of gym @ 15kg/side with each lap finished off with 10 bodyweight squatsFinished with some abs work being 4 sets of hanging leg raises.
Spotted that we have a couple of lifting belts in the new gym. Never used one before but a mate of mine swears by them, not so much for support, but for teaching you how to breath properly. Will try.
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Shoulders and cardio this morning
BB clean and press - 10x40kg, 10x40, 8x50, 8x50, 8x50 (havent done this for ages due to back - felt good)
Seated DB side raises - 15x7.5kg, 15x7.5, 10x10, 10x10
Cable upight rows - 20x36kg, 15x41, 15x46, 12x50
Seated DB arnie press - 15x15kg/side, 15x17.5, 15x20, 12x22.5, 12x22.5, 12x22.5
Single DB front raises - 15x10kg, 12x12.5, 12x12.5, 10x15
Facepulls - 15x31, 12x36, 10x41 dropset 15x26, 10x41 --> 15x26
DB Shrugs - 20x22.5kg, 12x30, 12x30, 12x30Cardio to finished - 15mins fast hill walk on the treadmill - 6km/hr on 20deg incline
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Friday session - Deads and arms!
First deads for ages due to back issue so wasnt a big session but a bit of a tester.
Warmup was 3 sets of decline crunches
Deadlifts - 5x70kg, 5x110, 3x140, 2x160, 1x170, 5x140
Did some rubberband warmups for arms between sets
CG chins - 12 reps , + 10kg x 10 reps, 15kg x 10, 10 reps
Tricep pushdowns - 25x38kg, 20x44, 15x50
CG bench - 15x60kg, 12x70, 10x75, 10x75, 10x75
1 arm cable curls (high) - 12x26kg/side, 12x26, 12x26
Cable curls (low w straight bar) - 15x38kg, 12x44, 10x50, 10x56
Dips 15, 12, 12, 15 (supersetted with cable curls)
Hammer cable curls (rope) 10x32kg x 5 with 3 sec holds per rep and 10sec on last
OH cable extensions - 15x32kg (superset with the hammer curls)Weighed in this morning bang on 80.0kg. Diets been really good of late. Moved pretty much all carbs to around workout and post workout. Then low carb high fat and protein all through the day. Bit more carbs at dinner. Diet cleaning in general but still plenty of beers (low carb) in there. Already noticing the effects
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