JK vs BigRed
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<p>Shoulders and arms this morning. Tried a sample of a new preworkout.....and i'm still pinging!</p>
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<p>Warmup was kettlebell (16kg) clean and press - 10 reps per side and then 10 pullups. Three times through.</p>
<p>Hammer strength OHP - 10x25kg, 10x30kg, 8x32.5, 8x32.5 last two sets superset with 12 reps of front raises just using a 10kg plate</p>
<p>Lat raises (cable) - 12x10kg per side superset with upright rows 10x44kg - 2 supersets</p>
<p>Weighted dips (+18kg) - 10, 10, 10</p>
<p>Barbell curls - 10x37kg, 10x37kg</p>
<p>OH DB extensions - 12x25kg, 12x27.5</p>
<p>Close grip bench - 10x55kg superset with tricep kickbacks 10x10kg - 2 supersets</p>
<p>Preacher curls 10x29.5kg superset with hammer curls 10x15kg per side - 2 supersets</p> -
<p>Monday may be bench day but Friday is JK's gun show!! </p>
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<p>Good variety there JK - are you working till failure on the weighted dips? </p> -
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<p>I was wearing one of my tighter t-shirts at the Father's Day Breakfast at the kids school this morning. Not a few Mums (and teachers) were scoping. Ego is not a dirty word :)</p>
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<p>Fathers day BBQ at kindy this avo. I'll be sure to really flex my guns through one of my tighter hoodies as I'm flipping sangas......</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="387830" data-time="1377816331">
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<p><a data-ipb='nomediaparse' href='
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<p>gold. Nobody use these!! they are spent!! </p>
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<p>#fat!!</p> -
<p>Anyone that big who can do a human flag deserves the utmost respect yo !</p>
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<p>Would love to see a test of strength between him and CT "I COMMAND you to grow" Fletcher. Funnily enough I blame Paeks for getting me into these dudes via FB hahahaha !</p> -
<p>Kali muscle did a good vid with Yo Elliot. Elliot is pretty mean but it was easy to spot the roid boy! Looked like they had a good time though.</p>
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<p>Love me some CT - dude is a warrior poet man. And scary as fuck!! </p> -
<p>Good move bro. Don't want to push it and have it get worse.</p>
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<p>Felt pretty decent this morning so back to training and today was back + biceps</p>
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<p>Lat pull downs - 12x48kg, 10x54, 10x60</p>
<p>Deadlifts - 8x 70kg, 6x110, 5x140, 5x140, 5x140, 10x110</p>
<p>T-bar rows (using BB ground base setup) - 10x40kg, 10x50, 10x55, 10x55</p>
<p>Close grip pulldowns 10x60kg superset with seated row 10x60, 2nd superset was 10x60kg CG and then a seated row drop set of 12x54 and then 3rd was 10x60/15x48.</p>
<p>Kettlebell rows - 2 sets of 15 x22kg per side.</p>
<p>Cable curls - 15x38kg, 12x44,10x50.</p>
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<p>Weighed in at 77.8kg</p> -
<p>Weekend eats were pretty good. Didnt track it as hard as I do in the week but kept the meal timing at every 2.5 to 3 hours and both days were lower intake days so higher protein and fats, lower carbs for an overall caloric deficit so was aiming at 1700cals both days. Did well until Sunday night dinner when the wife served up lasagne. Only had a small serve though and then filled up on weight watchers jelly which is great stuff.</p>
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<p>Chest and a bit of tri this morning</p>
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<p>Incline BB bench - 12x40kg, 10x50, 10x60, 10x60</p>
<p>DB Pull overs - 12 x 20kg, 12x25kg<br>
Flat DB bench - 6x32.5kg dropset to 10x20kg x 3 but last 2 sets only made 8 and then 7 reps on the 20kg DB's. Was taxing!<br>
Decline DB flies - 2 sets of 12x15kg<br>
Incline HS chest press - 10x30kg/side, 10x40, 10x40, 10x40</p>
<p>V-bar pushdowns - 12x44kg, 12x50, 10x56,10x56</p> -
<p>Another day of the 3 C's.....Coffee, coconut oil and cardio.</p>
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<p>30mins on the cross trainer to start off</p>
<p>Decline crunches - 50 reps then quick chat to PT girl before another 30</p>
<p>Hanging leg raises - 2 sets of 15 reps </p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Medicine ball twists - 15 per side with 9kg medicine ball and then plank for 90 seconds. Twice through.</p>
been in the past and was close today. <br><br>
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