JK vs BigRed
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@JK said in JK vs 2016 - chasing BigRed:
@MN5 lol I wasnt posing to accentuate anything mate
I have fat neck genetics and pretty much have to look up in photos or have the photo taken from above me to get rid of it haha. Just seem to hold fat there. My aunty got it real bad...looks like a fkn turkey as she lost a lot of weight
'Wasn't posing.....'
Sure bro, sure
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Legs this morning
5mins on the bike to warmup
Leg extensions 20x43,kg 15x50, 12x57, 12x63, 10x70, 10x70 dropset --> 20x43
Front squats - 10x50kg, 12x50, 6x70, 6x70, 6x70, 6x70, 10x50
Lying leg curls - 20x43, 15x50, 10x57, 10x57 dropset --> 12x43
Hack squats - 20x40kg, 20x80, 12x120, 12x120, 12x120 dropset --> 12x80 --> 20x40
Seated calf raises - 20x30kg, 20x50, 15x60, 15x60, 15x60 dropset --> 10x50 --> 10x30 -
Shoulders this morning but quick session as super busy at work
Cable side raises - 3 sets
Seated arnie press - 6 sets
DB front raises superset with DB rear raises - 3 sets
Shrugs - 4 sets
Machine press - 4 sets incl drop setCardio - 10mins treadmill max incline and 6.4km/hr power walk.
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Had to go in to work early this morning as heaps on and had a late night so thought best to train this arvo when even if tired, I would be at least fuelled on some food plus a shit load of pre workout.
Being Friday it was deadlifts and arms. What a combo!
Deads - 10x70kg,10x70, 6x120, 6x120, 3x150, 3x150, 1x170, 1x180, 1x190 (struggle but got it), 10x120
Close grip chins - 10, 10 unweighted, + 10kg x 8, +20kg x 6, 6, then another 8 unweighted.
Tricep pushdowns - 20x41kg, 15x50, 12x59, 10x59
Skullcrushers - 15x30kg, 12x35, 12x35, 12x35 with the last 3 sets superset with 12 closegrip pushups
EZ bar curls - 4 sets of 12x35kg
Machine tricep extensions superset with Machine DB calls - did 5 supersets of 15-20reps of each.Did some abs work too - think 5 or 6 sets of machine crunches.
Good session.
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Pretty light weekend exercise wise. Free outdoor sessions have started again so will try get a long to a few of those over the next couple of months.
This moninng was back and biceps and again a fairly rushed session as massive work day and need to smash the living shit out of it.
BB rows - 40kg, 40, 50, 50, 60, 60 alternating sets overhead and underhand grips.
Lat pulldowns - 50kg, 59, 68, 73, 77, 81
Seated row - 50kg, 59, 68, 73, 77, 81
Straight am pulldowns - 50kg, 59, 63, 63 dropset --> 54 --> 44
Incline DB curls - 15kg/side, 15, 17.5, 17.5, 20
EZ bar 21s @ 25kg, 25Abs work was 5 sets of hanging leg raises superset with weighted machine crunches (50kg to fail)
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ha ha you were miring yourself? fair enough, got some mint traps aye bro ha ha
You are forgiven for doing chest on Tuesday... but don't let it happen again bro. Monday is chest day!!
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Legs this morning
5mins ride to warm up then mobility work
Squats - 6 or 7 sets working up to 10x100kg (not done for a while , felt ok)
Leg press - 6 sets
Lying leg curls - 4 sets including dropset on last
Hack squats - 6 sets of high reps (15-25 reps) with last set being a triple dropset.
Seated calf raises - 4 sets incl dropset on seltAbs work was decline weighted crunches and kettlebell side bends. 5 sets of each
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Shoulders today.
Machine overhead press - 30x30kg, 20x50kg then dropset 20x50 --> 20x30
Giant set - X 8 times through (45sec rest)
DB seated press - 12x20kg/side
Seated DB side raises - 10x7.5kg/side
Stading DB front raises - 10x7.5kg/side
Upright BB rows 10x30kg (first 4 sets) / DB shrugs 12x35kg/side (2nd 4 sets)Machine OH press again to finish 20x50kg, 20x50 --> 20x30 --> 20x20
And cardio was 12mins on treadmill @ max incline and 6.5km/hr fast hill walk.
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Another week smashed, well depends if make the outdoor session tomorrow (hope to but will depend on if kids allow). Usual friday deads and arms
Deadlifts (with trap bar) - 10x80kg, 10x110, 10x110, 5x140, 5x140, 5x140
Preacher curls - 10x25kg widegrip super with 10x25 narrow grip X 3
Tricep rope pushdowns 20x36kg, 20x41, 20x46 each superset with 15 bench dips
High grip single cable curls - 12x23kg, 12x27, 10x32, 10x32
Seated OH DB extensions - 15x20kg, 15x22.5, 12x25, 12x25
Straight bar cable curls - 12x41kg, 10x46, 10x46 dropset 10x36
Dips - 12, 12 then 1 time through the finisher being 1 dip --> 1 CG pressup --> 2 dips --> 2 CG pressup --> up to 5 of each then back to 1
Machine bicep curls - 20x20kg superset with 25 CG pressups X 2Good session.
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Dips and close press = super pump!!
I find the trap bar interesting as the handles are a lot higher, but also it can push your grip wider too. Really good at working on the top half of the dead movement through.
That is a good way to start a Friday!
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@Paekakboyz said in JK vs 2016 - chasing BigRed:
Dips and close press = super pump!!
I find the trap bar interesting as the handles are a lot higher, but also it can push your grip wider too. Really good at working on the top half of the dead movement through.
That is a good way to start a Friday!
Paeks have you had a hoon on the dip bar at Aotea Lagoon ? Did a few when I took the boys for a play at the park. They were very encouraging of their dear old Dad.....
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I have mucked about a bit on them when the missus has been walking laps. last few times I took a beanbag and read a book in the sun though!! It's really cool how many folks use the lagoon and that exercise gear.
Hmm, we are expecting our first just after Xmas. I think I may be too old to impress with feats of strength by the time s/he is old enough to pretend to care!! I should start recording stuff ha ha
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@Paekakboyz said in JK vs 2016 - chasing BigRed:
old
bollocks. I am in my mid 40s and can still do near my max in pull ups and dips.
I know an old guy at 77 was still doing 210 (7 sets of 30) bench press of about 55kg on the hill every day...and smoking, and working night shift as security guard in apartment building, and eating oily lunchbox for sustenance. -
Another week underway and feeling real good. Body was a bit tender yesterday morning after the saturday session but eased up during golf.
This morning was back and biceps
KB swings - 20x16kg, 20x20kg, 20x20kg
BB high pulls - 20xbar, 15x40kg, 15x40, 10x50, 10x50
Pullups - 12, 12, ,12, 10, 10
1arm DB rows - 15x25kg/side, 15x30, 12x35, 10x37.5, 10x37.5
Close grip pulldowns - 20x50kg, 15x59, 12x64, 12x69, 10x73
Straight arm pulldowns - 20x50kg, 15x59, 10x63, 20x46
BB 21st @ 25kg x 4 sets
Abs - 5 sets of machine crunches working up to 10x71kg then big 100rep dropset -
Chest and tri today
Machine seated chest press - 30x20kg/side, 20x30, 20x35
DB bench (very minor incline) - 15x27.5kg/side, 12x32.5, 10x35, 10x35
DB flies (incline) - 12x15kg/side, 12x15, 15x12.5
Dips - +20kg x 12, +40kg x 8, 8, unweighted x 15, 15
Incline BB bench - 20x50kg, 15x60, 10x70, 10x70
Tricep pushdowns (fixed bar) - 20x59kg 15x68kg, 12x73, 10x77, 10x77 dropset --> 10x68 --> 10x59.Cardio was 12mins on the bike. Pretty leisurely pace to be honest.
Should be some more cardio later as 8yr old daughter has enrolled in Takapuna beach series so have to run along with her as first time. Only 2.5km on the beach but all helps.
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Legs today
Warmup was 5mins on the bike and mobility
Front squats (with proper grip!) - few sets with just the bar then 15x40kg, 10x50, 8x60, 8x60, 8x60
Hack squats - 20x80kg, 12x100, 12x120, 12x120, 12x130, 12x130, 25x80
Straight leg deads -20x40kg, 15x50, 20x50, 20x50
Leg extensions - did the 8 normal reps --> 4 hold reps --> 5 pumped reps approach @43kg, 50, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 10x70, 10x70Abs work was 4 sets of hanging leg raises and 3 sets of weighted side bends
