JK vs BigRed
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Usual Friday sorta stuff
Shoulders
Machine press - 5 sets
B.B. Upright row - 4 sets
DB side raises - 3 x dropsets (10 reps each of 10, 7.5, 5kg)
Face pulls - 3 sets
DB shoulder press ladder - 10 reps at 10kg, 12.5, 15, 17.5, 20kg then back down to 10
Front plate raises superset with shrugs - 3 setsAbs - machine crunches, decline crunches, hanging leg raises
arms
Machine curls superset with machine press - 3 sets
DB hammer curls superset with dips - 3 sets
Cable curls superset with triceps push downs - 3 setsCardio - 30 mins on bike
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In to that final week of training before christmas - PULL
Lat pulldowns - 4 sets
DB rows - 4 sets
Straight all pull downs - 4 sets
Bent over cable rows - 4 sets
DB side raises - 3 sets
Face pulls - 3 sets
EZ bar curls - 4 setsDecline weighted crunches, Cable crunches, Hanging leg raises, Mountain climbers
Cardio was 20mins on cross trainer
Meanwhile, the beers keep flowing. Just gotta blame the good weather, living right on the beach and the cricket on tv at the mo. Was mid arvo on saturday and popped down for a quick swim and a random guy offered me a cold beer even before I had stepped on to the sand. It was a farken sign I tell ya!
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And PUSH today.
KB waiters carry to warm up
Chest / triceps giant set X 6 times through
BB incline press - 10-12 reps
DB flies - 12-15 reps
Pressups - 12-15 reps
Tricep pushdowns - 12-15 reps
Dips - 12-15 repsMachine shoulder press - 3 x dropsets from 57kg --> 50 --> 43 --> 36 --> 29 --> 23
Cardio was 25mins on bike
Abs - machine crunches, reverse crunches, jack knife situps
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Some legs today
Warmup - 10mins ride then mobility
Leg extensions --> Leg press --> Lunges X 4 sets
Squats ---> Lying hamstring curls --> Standing calf press X 4 sets
Seated calf press X 3 setsAbs - hanging leg raises and weighted side bends
Cardio - 10mins on stepper, 10mins on bike
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Chest and back today.
Machine press superset with lat pulldowns - 5 sets
Machine flies superset with cable rows - 5 sets
Decline crunches - 4 sets
Straight arm pulldowns superset with cable crunches - 4 sets
Jackknife situps superset with planks - 3 sets20mins on cross trainer
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Golf this morning then popped in for a quick shoulders and arms session on the way home
Shoulders giant set X 6 times
Seated DB press - 12 reps
BB upright row - 12 reps
Cable side raises - 12 reps
Front plate raises 12 reps
Shrugs - 12 repsArms work was
Preacher curls
Cable curls
Tricep pushdowns
Tricep cable extensionsBit of abs work too
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Quick holiday update
Prob not eating enough but plenty of beers and wine being sunk.
Been riding the bike a heap around pauanui (location from 27th til about 4th) and will do the same in maratangi for the week following.
Doing 100 pressups every day too and haven’t missed yet but to be honest it’s easy as long as remember. Has a few nights where I’ve had to crank out 50 or 75 before bed
Tan is cranking (for a ginga anyway)
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Quick visit to the gym this arvo for a basic upper body session
Bench
B.B. row
B.B. overhead press
Pull-ups
Tricep push downs
Db curlsBit of a classic really.
Dropped about 4kg since Xmas so hope can recover it pretty quickly once back trainingnsnd eating properly
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Legs session today dead’s and sleds
Deadlifts - worked up to doubles at 170kg. Felt good
Sleds - 4 laps of track with 40kg added
Squats - Worked up to doubles at 120kg
Lunges - 3 laps of track
Squats with 15kg plates - 2 sets of 20
Calf raises - 3 sets
Hanging leg raises - 3 setsShould get the old lower body back in to the groove
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Pretty sore all weekend but right back to normal in time for this mornings session. Will prob change things up a bit soon but for now its Heavy Upper Body on Mondays and based around 5x5 on the main lifts where will do a couple of warm up sets then the 5 sets of 5 and maybe a drop set to finish
BB Bench - 5x5
DB Rows - 5x5
BB overhead press - 5x5
Pullups - 5x5
DB side raises - 3x10
Tricep pushdowns - 3x10
BB curls - 3x1025mins on the bike to finish
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Legs today. Not quite full noise yet as dont wanna wreck myself but getting back in to it.
Warmup - ride, roll, mobility
Leg extensions - 3 sets of 15, 15, 12
Squats - warmup then 5x5, then 1 x 10 of pause squats
Straight leg deads - 3 sets of 15
Calf press (using leg press) - 3 sets of 20
Abs work was weighted cable crunches and hang leg raises.Few glute bridges too for good measure while I did a roll out to finish
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Back and shoulders today
KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 repsAlso, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.
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@jk said in JK vs 2018 - building BigRed:
Back and shoulders today
KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 repsAlso, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.
Lesbian swingers?
Hot.
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@hooroo said in JK vs 2018 - building BigRed:
Out of curiosity, if two new guys arrive at the gym, are they assumed to be gay? Just want to know in case I convince a mate to join the gym with me....
Depends how much you kiss each other and have hands all over each other between sets. Then can only assume....
Nothing wrong with that of course, if that's what you are in to.
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@jk said in JK vs 2018 - building BigRed:
Back and shoulders today
KB swings - 2 x 20
Lat pulldowns - 15, 12, 10, 10
Seated row - 15, 12, 10, 10
Straight arm pulldowns - 15, 12, 10, 10
Close grip pulldowns - 15, 12, 12
DB seated press - 12, 12, 10, 10
Upright barbell rows - 12, 12, 10, 10
DB front raises - 12, 12, 12
Facepulls - 12, 12, 12
Shrugs - dropset from 60kg --> 50 --> 40 --> 20 - about 50 repsAlso, a couple of new strong looking women/girls joined the the gym this week. Noticed one of them on Monday and she was back today with another who I imagine to be her partner. Wow both of them very impressive and were pushing and pulling some decent amounts on the sled, looked to have 70-80kg on them but the girls wouldn't have weighed over 60kg themselves.
Was it her strength that caught your attention or ahem other features?
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Supposed to be 2nd legs day of week this morning but quads and glutes super sore so took it pretty easy.
Warmup was 10mins ride and then spent a lot of time with the foam roller before trying any weights
Hack Squats - 3 sets of 15
Front squats (just the bar) - 3 sets of 20
Lying hamstring curls - 15, 12, 12
Leg extensions - 15, 12, 12
Seated calf raises - 15, 15, 15Abs work was machine crunches, jack knife situps and medicine ball twists
