JK vs BigRed
-
<p>Upper body this morning and all went pretty well.</p>
<p> </p>
<p>Warmup was 10mins on cross trainer and then stretches, wrist curls, pushups.</p>
<p> </p>
<p>BB Bench - 10x60kg, 10x60, 8x70, 6x70</p>
<p>T-bar rows - 10x45kg, 10x55, 10x55</p>
<p>Dips - 10, 12, 12 reps</p>
<p>Hammer strength OHP - 15x15kg/side, 12x25, 10x30, 10x30</p>
<p>Cable side raises - 15x5kg/side, 12x8, 12x8</p>
<p>Lat pulldowns - 12x54kg, 12x54, 12x54</p>
<p>Straight bar pushdowns - 12x30kg, 12x30</p>
<p>Cable curls - 15x32kg, 15x32, 12x32 (still a wee bit of pain in the elbow here so taking it easy)</p>
<p>Tricep rope pushdowns -15x36kg, 12x42, 12x42</p>
<p> </p>
<p>Also, last day of the Crexcel creatine I was using. Gonna be interesting to see how my recovery goes now as I think this stuff had a lot to do with how good it was. I have plenty of creatine to kick on with but Crexcel had additional stuff added to assist with recovery so its more than just plain old creatine monohydrate.</p> -
<p>Need to do a proper check in (will over next week or so) but was 80.8kg this morning and pretty fat - prob around 15% which is max I want to be for now. Aim is tp push up towards 85kg before I start tweaking the diet and leaning up for summer.</p>
<p> </p>
<p>Today was smolov day 12 - yep last day of squat programme!</p>
<p> </p>
<p>Warm up was 10mins on bike then stretch and roll and light leg ext.</p>
<p> </p>
<p>Squats - 10xbar, 10x50kg, 6x80 then smolov sets of 10 sets of 3 @ 115kg. Managed them pretty well but actually struggled early on in warmup sets as for some reason the legs just didnt feel right. Almost thought about putting the 10sets off until tomorrow but was ok in the end.</p>
<p> </p>
<p>Additional work was limited to 4sets of 15 reverse hyper extensions and a stretch and 5min ride to finish.</p>
<p> </p>
<p>Smolov complete!</p> -
<p>Didnt really train friday as had golf (which was pretty poor), just did a bit of light cardio and stretching etc. Sat and sun was no train.</p>
<p> </p>
<p>Decided to do lower / upper / cardio and abs / lower / upper for the next couple of weeks to get back in to training the upper body. So today was lower and more squats lol</p>
<p> </p>
<p>Did the usual 5min ride warmup and stretches and foam roller. Someone left 80kg on the leg press so banged out a couple of sets of 20 then 30reps to get going.</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 10x60kg, 8x80kg then decided to see how many reps I could bang out at 100kg. Prior to smolov I was maxing out at like 5 reps of 110kg but had done 20reps at 80kg. Well today I managed 18reps of 100kg which I am pretty dam stoked with.</p>
<p>Leg press - 20x120kg, 15x160, 15x200, 15x200, 15x200</p>
<p>Leg extensions 12x48kg, 12x54, 12x54 each superset with lying hamstring curls for 10x42kg, 10x42 then 10x42 dropsetted --> 8more reps at 30g</p>
<p>Seated calf press - 15x200, 12x240, 12x240, 12x240.</p>
<p>
Weighed in at 79.4kg too so still under 80kg mark.</p> -
<p>Upper body today</p>
<p> </p>
<p>BB Bench - 10x50kg, 6x70, 8x70, 6x70 dropset to 12x50</p>
<p>Seated row - 12x54, 12x60, 12x60</p>
<p>Dips - 10 (bodyweight), 8 (+18kg), 8 (+18kg)</p>
<p>Lat pulldowns (12x54kg, 10x60, 10x60)</p>
<p>DB arnie press - 12x12.5kg/side, 12x15, 12x15</p>
<p>OH cable extensions - 20x26kg, 20x32</p>
<p>EZ bar curls - 10x27kg, 10x27</p>
<p>Skullcrushers - 10x27kg, 10x27</p>
<p> </p>
<p>All felt pretty good. Slight tenderness in the elbow/forearm region right now but nothing too major. See how it feels later today and tomorrow.</p> -
-
<p>Funny session this morning as no hot water at gym so struggled to get in to it knowing what was ahead. Ended up bailing to work for a shower in the end.</p>
<p> </p>
<p>Warmup was 10mins on the bike, stretch and roll out then 3 sets of 30 rep on the leg press at 60kg.</p>
<p> </p>
<p>Squats - 10xbar, 8x60kg, 6x60, 2 x 100, 1x120, 1x125, 1x130. I should be able to do more given then reps I can pump out at 100kg but 130kg just feels heavy as.</p>
<p>Front squats - 6x60kg, 8x60, 8x60</p>
<p>Seated hamstring curls - 12x36kg, 12x42, 12x48</p>
<p>Box step ups - 2 sets of 30reps</p>
<p> </p>
<p>So yeah, pretty lame effort overall.</p> -
<p>Upper body today</p>
<p> </p>
<p>Warmup was just pressups and pushdowns and stretches. Nothing too exciting at all.</p>
<p> </p>
<p>Pullups - bit of a tester these as have not done them for ages - did 5 mid grip (with palms facing each other), 10 with palms towards me and then 5 strict pullups. Felt alright.</p>
<p>Incline BB press - 15x40kg, 10x50, 10x60, 10x60</p>
<p>T-bar rows - 15x45kg, 10x55, 10x55</p>
<p>Straight arm pull downs - 12x38kg, 12x44, 12x50</p>
<p>Machine flies - 15x48kg, 15x48</p>
<p>Hammer strength overhead press - 12x25kg/side, 12x30, 12x30</p>
<p>Upright row - 12x38kg, 12x38, 15x32 (superset with the press above)</p>
<p>Cable kickbacks under and overhand - 10reps of each per side x 14kg, X 2 sets</p>
<p>Cable curls - 12x38kg X 3 sets with holds and super slow</p>
<p>Dips (unweighted) - 15, 12 reps</p> -
<p>No nothing Sunday - good rest. Another week of Lower / Upper / Cardio / Lower / Upper - just like last week.</p>
<p> </p>
<p>So today was legs</p>
<p> </p>
<p>Warmup - 10mins ride, stretch and roll</p>
<p>Leg extensions - 3 sets of 10x36kg per side with no rests.</p>
<p>Squats - 10xbar, 10x50kg, 10x80, 6x110, 6x110, 6x110</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240, 10x240</p>
<p>Lunges (unweighted) - 20, 20, 20 reps each superset with lying hamstring curls (12x36kg)</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p> </p>
<p>Felt a bit weak this morning but just one of those days and probably due to some fairly average eating over the weekend. Weighed in at 79.2kg too.</p> -
<p>Still doing early morning mate. Works well for me given limited time anytime else in the day. Work plus young family keep me super busy so if I dont go first thing then I run a very high risk of not going at all</p>
<p> </p>
<p>Upper body today and started with a 1000m row which I haven't done for some time. Then some pressups - 3 sets of 20.</p>
<p> </p>
<p>DB bench press - 10x22.5kg/side, 10x27.5, 10x30, 10x30</p>
<p>Lat pulldowns - 15x42kg, 12x48, 12x54, 10x60</p>
<p>Decline DB flies - 15x12.5kg/side x 2</p>
<p>Seated row - 12x54kg, 12x60, 12x66</p>
<p>HS OHP - 12x25kg/side, 12x30, 10x32.5</p>
<p>Cable curls - 12x30kg, 12x36, 12x42</p>
<p>Dips - 15, 20, 15 rep (bodyweight only)</p> -
<p>Had an early start so decided to do an arvo train today on the way home.</p>
<p> </p>
<p>Warmup was 5mins on bike then stretches.</p>
<p> </p>
<p>Front squats - 10xbar, 10x50kg, 10x50, 6x60, 8x60, 10x50</p>
<p>Deadlifts - 10x70k, 6x110, 3x140, 2x160, 2x180 (been sooo long since I did these)</p>
<p>Seated leg curls - 12x54kg, 12x60, 12x60</p>
<p>Leg extensions - 100reps of 48kg (10 left/10right etc)</p>
<p>Seated calf press - 15x200kg,12x240, 12x240, 12x240</p>
<p> </p>
<p>Then another 5mins ride before going off to my boys rugby training for a bit of a run round.</p> -
<p>Upper body this morning.</p>
<p> </p>
<p>Warmup - 500m row, pressups and stretches</p>
<p>Incline BB - 10x50kg, 10x50, 8x60, 10x60</p>
<p>Close grip seated pulldowns - 15x48kg, 12x54, 12x60</p>
<p>Seated DB press - 12x15kg/side, 12x17.5, 10x12 (found these a bit painful in the elbow/forearm when lifting up in to place to start the press - fine once these)</p>
<p>Upright rows - 12x32kg, 12x38, 15x32</p>
<p>Front plate raises - 15x10kg, 10x15, 10x15 supersetted with rear delt (machine) flies - 12x30kg, 12x36, 12x36</p>
<p>EZ bar curls - 10x27kg, 12x27, 12x27, 12x27 supersetted with skullcrushers 10x27, 12x27 and then OH cable extensions for last two sets at 15x36kg, 15x36</p>
<p>Dips to failure - 27reps</p> -
<p>No train weekend but golfed yesterday and I find I often struggle training legs the day of or after golf. Happened today too.</p>
<p> </p>
<p>Legs</p>
<p>Warmup was 5mins on bike, stretch and roll.</p>
<p>Box step ups - 2 sets of 15 per side and then 10 box jumps</p>
<p>Squats - 10xbar, 10x50kg, 10x80kg, 5x110, 5x110, 15x80, 10x80 (heavy stuff wasnt working for me so opted for a few reps instead)</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240</p>
<p>Lunges - 3 sets of 20 reps holding 10kg DBs</p>
<p>Lying hamstring curls - 4 sets of 12x36kg (superset with below)</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p> </p>
<p>Weighed in 79.3kg....still a lightweight!</p> -
<p>Under 80kg!! Sheesh bro, do you even bulk!! </p>
<p> </p>
<p>Not a bad effort even with tired legs yo!</p> -
<p>Upper body and elbow not feeling that great. Be interesting to see how I pull up.</p>
<p> </p>
<p>Warmup - 500m row, stretches and pressups</p>
<p>Incline DB bench - 12x20kg per side, 12x22.5, 12x25</p>
<p>Lat pulldowns - 12x48kg,12x54, 12x60</p>
<p>BB Bench - 10x60kg, 8x70kg, 8x70, 6x70</p>
<p>Dips (unweighted) - 12, 15 reps</p>
<p>Seated row - 12x54kg, 10x60, 10x60</p>
<p>Hammerstrength OHP - 15x15kg/side, 12x25, 10x30, 10x30</p>
<p>Cable side raises - 12x8kg/side, 12x8</p>
<p>V bar pushdowns - 15x36kg, 12x42, 12x48</p>
<p>Cable curls - 15x30kg, 12x36, 12x42</p>
