JK vs BigRed
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Legs again today.
10mins ride was warmup
Front squats - 10x40kg, 10x50, 6x70, 6x70, 6x70
Walking lunges - 1 length (and back) unweighted, then 3 more with 25kg EZ bar on shoulders
Straight leg deads - 12x60kg superset with lying hamstring curls 12x36kg X3
Leg extensions ladder - 5 reps each of 30kg --> 36 --> 43 -> 50 --> 57 -->63 -> 70 and back again down to 30kgAbs work was 5 sets of 20 reps of machine crunches
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Week done with chest and arms as usual to round her out
Hammer strength chest press - 4 sets
Machine flies - 3 sets
Incline BB bench - 5 sets
Machine curls and extensions - 3 super sets
EZ bar curls - 4 sets
OH DB extensions - 3 sets
Single arm cable curls - 3 sets
Tricep pushdowns - 3 sets
Hammer curls superset with pushups - 3 sets high rep for that final pump -
Have you shaken those niggles mate?
Are those machine flies with cables or on the pec deck? -
@Paekakboyz said in JK vs 2017 - building BigRed:
Have you shaken those niggles mate?
Are those machine flies with cables or on the pec deck?pec deck today mate but like to mix it up
Yeah niggles seem gone. Was a good session this morning
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@JK said in JK vs 2017 - building BigRed:
Week done with chest and arms as usual to round her out
Hammer strength chest press - 4 sets
Machine flies - 3 sets
Incline BB bench - 5 sets
Machine curls and extensions - 3 super sets
EZ bar curls - 4 sets
OH DB extensions - 3 sets
Single arm cable curls - 3 sets
Tricep pushdowns - 3 sets
Hammer curls superset with pushups - 3 sets high rep for that final pumpNice! I'm going to steal that one.
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Similar workout to last Monday to kick things off
BB bench - 10x60kg, 10x70kg 5x80, 5x80, 5x80
DB rows - 12x30kg, 10x35, 8x37.5, 8x37.5, 8x37.5
DB incline - 12x32.5kg/side, 12x32.5/side both superset with 10 tricep dips
Wide grip pullups 12 (unweighted) then +10kg x 6, 6, 6 5 reps and another 10 unweighted
BB overhead press - 12x40kg, 6x50, 6x50, 6x50
Seated DB curls - 10x20kg/side, 10x20, 10x20
Tricep pushdowns - 15x46, 10x68, 10x68, 10x68 -
Legs and Americas cup today
Warmup - 10mins ride and some mobility work
Leg extensions 2 sets of 15 @ 30kg and 36kg
Squats - 10x60kg, 8x90, 5x120, 5x120, 3x130, 2x135, 2x135
Leg press - 15x100kg, 15x130, 15x130, 15x130
Straight leg deads - 15x70kg, 15x70, 15x70
Seated calf press - 15x60kg, 10x80, 10x80, 10x80 -->Finished with some abs work - actually just hanging leg raises today but plenty of em
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Smashed it like ETNZ smashed Oracle!! yeah boiiiiiii!!
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Deads and arms to finish the week, potentially my fav workout.
Did a few sets of glute bridges, hypers and machine curls and extensions to get warmed up.
Deadlifts - 8x70kg, 10x70, 5x120, 2x150, 1x180, 1x190, 10x120Seated DB curls (iso) 4 sets of 8
Preacher curls - 4 sets of 6
Reverse cable curls - 3 sets of 12
Tricep rope pushdowns - 3 sets of 20
Skullcrushers - 4 sets of 10 superset with bench dipsFinished off with a couple of sets of 21s superset with tricep pushups for that final pump
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Upper body heavy monday
BB bench - 10x60kg, 10x70kg 6x80, 6x80, 6x80
DB rows - 10x32.5kg, 10x35, 8x40, 8x40, 8x40
DB incline - 12x32.5kg/side, 12x32.5, 10x35, 10x35
Wide grip pullups 12, 12, 10, 10, 10
Machine overhead press - 12x51kg, 10x60, 8x65, 8x65 dropset --> 10x51
EZ bar curls - 12x35kg, 8x40, 8x40, 8x40
Overhead cable extensions - 12x41, 10x46, 10x46, 10x46 -
LEGS
Warmup - 10mins ride and some mobility work
Leg extensions - 15 @ 36kg, 12x43, 12x50
Squats - 10x60kg, 5x100, 5x120, 5x120, 2x130, 2x135
Leg press - 12x160kg, 12x160, 12x160
More squats - 10x100, 10x100, 15x60 (felt like needed some high reppers)
Lying hamstring curls - 15x36, 12x43, 12x50 (superset with the high rep squats)
Seated calf press - 15x60kg, 10x80, 10x80, 10x80Abs work was hanging leg raises and weight side bends (3 sets of each)
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Back and shoulders today
T-bar rows - 5 sets
Wide grip pulldowns - 5 sets
Single arm cable rows - 4 sets
Straight arm pulldows - 4 sets
Hyperextensions - 4 sets
Smith machine shoulder press - 5 sets
Cable upright rows - 4 sets
EZ bar front raises - 4 sets
Shrugs - 4 setsCardio - 30mins on bike to try free up some super stiff legs. Had a roll out too. Oh the pain!
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Ho hum session this morning. Tried to train legs again but couldnt do it.
Did 15mins ride then stretching and a roll out. Body weight squats were OK. Tried some lunges and no good. Fkn glute tightened so hard i pretty much locked in place. Gave up and returned to the bike for another 15mins before more rolling and stretching and then a whole lot of abs work
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Good to hear you backed off and hit some mobility stuff bro. I've had a recent reminder to listen to my body and make sure those niggles don't become injuries!
Stuff like reverse bear crawls can be good to loosen things up. But if lunges weren't flash I reckon you made the right call.
Next time bro!
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On holiday this week so a couple of workouts then away for a few days of snow
Did legs today
warmup was 10 mins ride, roll, mobility including bands work
Leg extensions - 15x36kg, 15x43, 10x50
Squats - 10x60kg, 8x90, 6x100, 5x120, 2x130, 1x140, 10x100, 10x100, 30x60
Straight leg deads - 15x50kg, 12x70, 12x70, 12x70
Leg extensions - 12x66, 12x71, 10x77, 10x77
Lunges - 3 laps of lunge track with 12.5kg per side
Seated calf raises - 4 sets of 20x40k
Abs work was 4 sets of hanging raises and 3 sets reverse crunches
Finished with another 20mins on the bike -
Upper body today
Bench - 5 sets
Seated row - 5 sets
Machine flies -3 sets
Lat pulldowns -4 sets
Db shoulder press - 4 sets
Upright bb row - 4 sets
Cable side raises - 3 sets
Incline db curls - 4 sets
Push downs - 4 setsriding now while watching the end of the tennis. 9 all in the fifth and been here seen 5-5 FFS
