JK vs BigRed
-
<p>Short week but managed that leg session on sunday so all on track really.</p>
<p> </p>
<p>Todays upper power workout was:</p>
<p> </p>
<p>BB Bench - 90kg x 5, 4, 4 then 10x70kg, dropset 10x50</p>
<p>T-bar rows - 70kg x 5, 5, 5, 5x12 (all superset with bench press)</p>
<p>Weighted dips - +30kg x 10, 8, 8 reps</p>
<p>Weighted chins (+10kg) x 8, 8 , then 10 unweighted</p>
<p>Hammer strength OHP - 8x40kg/side, 7x40, 6x40 -->8x30kg<br>
EZ barl curls - 3 sets of 37kg x 8reps<br>
Tricep pushdowns - 10x68kg, 10x68, 10x74</p>
<p> </p>
<p>Tomorrow will be legs then back/shoulders thurs and chest/arms on fri.</p>
<p> </p>
<p>Gonna look in to squat programmes tonight.</p> -
<p>Legs today and more squats.</p>
<p> </p>
<p>Warmup was a 10min ride then light leg extensions, wall squat and a roll out.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 1x160, 1x170, 12x110</p>
<p>Squats - 10x60kg, 10x60, 6x90, 5x100, 3x110, 6x90, 10x80, 20x60</p>
<p>Lying leg curls - 3 sets of 12x36kg (supersetted with the 100kg, 110kg and 90kg sets of squats)</p>
<p>Reverse hypers - 3 sets of 15</p>
<p>Rollout, stretch and 5mins ride to finish.</p>
<p> </p>
<p> </p>
<p>This morning was the first time Ive deadlifted in my squat shoes. As they have a solid wedge in them I'm effectively doing a deficit deadlift so the shoes are probably good for my deadlift training but wouldnt be ideal for a competition or trying to crack a PB. They did however seem to help with getting it off the floor in that it felt much faster through the first part of the deadlift.</p> -
<p>Hmm that'd make it a longer lift. Interesting that it helped the start of the lift. Have you had a crack at a PB for deads lately. Putting up some good volume and weight there bro. Not shabby when you are knocking about the mid-80s!!</p>
-
<p>Dang boy - the burger joint!!</p>
<p> </p>
<p>That is impressive lifting in the mid 70's bro. 200kg at 83kg is mint too! But you put the hard work in and get the rewards, good shit.</p> -
Haha yeah I know. I'm eating alright but just taking it slow as I find too much of calorie surplus and I just pack fat on the belly. Sweet spot for me seems to be a surplus of about 200 to 300 cals.<br><br>
Pretty sure I've got my carb timing about right now so just upping the intake and seeing how my body responds. -
<p>Back and shoulders this morning.</p>
<p> </p>
<p>Did a 5min ride to warmup up and loosen the legs from yesterdays efforts.</p>
<p> </p>
<p>Then did a kettlebell circuit of KB swings (15x22kg), KB clean and press (12x16kg/side), KB rows (12x22kg per side) and my favourite rubber band pulls (15slow reps). Did these 3 times through.</p>
<p> </p>
<p>Rest of workout was:</p>
<p> </p>
<p>Upright rows - 15x38kg, 12x44, 10x50</p>
<p>Lat pulldowns - 12x60kg, 12x66, 10x66</p>
<p>Seated DB press (arnies) - 12x17.5kg/side x 4 sets</p>
<p>Shrugs - 15x40kg/side, 12x60, 12x60 (using hammerstrength bench press setup and superset with the above)</p>
<p>Hyperextensions (+10kg) x 15, 15, 12 reps</p>
<p>Seated row - 12x66kg, 12x66, 10x72</p>
<p>Front plate raises - 15x10kg x 3 sets</p>
<p>Side DB raises - 15x5kg/side x 3 sets</p>
<p>Standing calf raises - 20x130kg x 4 sets (since didnt do these on either leg day this week)</p> -
<p>Friday chest and arms as usual to finish the week</p>
<p> </p>
<p>Warmup was just lots of pressups at various angles using the smith machine bar to vary the height. Prob about 100 reps all up. Plus some rubber band pulls.</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 12x27.5kg, 10x30, 10x30, 10x30</p>
<p>DB pullovers - 12x17.5kg, 12x17.5 (superset with sets 2 and 3 of DB press)</p>
<p>Decline DB flies - 12xx15kg, 12x15 (superset with sets 4 and 5 of DB press)</p>
<p>Hammerstrength flat press - 10x40kg/side dropset to 15x20kg/side</p>
<p>Pullups - @15kg added x 6,5,5 and 5 reps</p>
<p>Reverse cable curls @ 32kg x 8, 8, 8, 8 reps (superset with pullups)</p>
<p>Skullcrushers - @ 32kg x 8, 8, 8, 8 reps</p>
<p>Tricep push downs - @54kg x 10, 10, 10, 10 reps (superset with skullcrushers).</p>
<p>EZ bar 21s - 3 sets superset with 12 dips</p> -
Late update as been golfing all day but managed a decent upper body session beforehand<br><br>
BB Bench - 90kg x 5, 5,4<br>
T-bar rows - 70kg x 6, 6, 6 (all superset with bench press), 55kg x12<br>
Incline DB press - 10x30kg/side x2<br>
Weighted dips - +30kg x 10, 8<br>
Weighted chins (+10kg) x 8, 8 , then 2x10 unweighted<br>
BB OHP - 3 sets of 8x40kg<br>
Seated DB curls - 3 sets of 8x17.5kg/side<br>
Tricep pushdowns - 10x68kg, 8x74, 8x74<br><br>
Did 20mins on the cross trainer after while watching the masters. -
<p>Legs today. Right knee was feeling it a bit after golf yesterday so rode for a good 10mins to warm up and then usual fare of light leg extensions, wall squats and a roll out. Didnt help much as it hampered me during squats a lot so kept it a bit lighter than planned.</p>
<p> </p>
<p>Squats - 10x 60kg, 10x60, 6x80, 6x90, 8x90, 10x90, 10x90</p>
<p>Leg press - 15x120kg, 15x160, 15x160, 15x160, then dropset of 15x160 --> 15x120 --> 15x80 --> 15x40</p>
<p>Seated hamstring curls - 15x66kg, 12x78, 12x78, 12x78</p>
<p>Leg extensions - 10x60kg, 10x60, 10x60</p>
<p>Standing calf raises - 15x130kg, 12x160, 12x160, 12x160 (did these super slow with a 2second hold at top and bottom)</p>
<p>5mins ride and a roll out to finish.</p> -
<p>Another cold start - might have to start wearing the hoodie in to the gym rather than just shorts and t-shirt or singlet!</p>
<p> </p>
<p>Today was back and shoulders. Did 8mins on the bike to warmup and free up the legs after yesterday.</p>
<p> </p>
<p>BB rows - 10x40kg, 10x50, 10x50, 10x50, 10x50</p>
<p>Close grip pull downs - 15x60kg, 10x66, 8x72, 10x66</p>
<p>Hyperextensions - 12 reps then +10kg for 12reps and +15kg for 10reps</p>
<p>Straight arm pulldowns - 12x44kg, 10x50, 10x50, 10x50</p>
<p>Seated row - 10x72kg, 12x66, 15x60</p>
<p> </p>
<p><u>Shoulders circuit 1 (supersetted each of the below)</u></p>
<p>Seated DB press - 12x17.5kg/side, 10x22.5, 10x22.5, 10x22.5</p>
<p>Upright rows - 12x44kg, 10x50, 10x50, 10x50</p>
<p>Rubber band pulls - 12, 12, 12, 12 reps</p>
<p> </p>
<p><u>Shoulders circuit 2 (supersetted each of the below)</u></p>
<p>Cable side raises - 12x8kg/side, 12x8, 15x6</p>
<p>Cable front raises - 10x26kg, 12x20, 20x14</p>
<p>Rear delt machine flies - 12x36kg, 12x36, 15x30</p>
<p> </p>
<p>Spent a lot of time this morning observing a couple of guys who also train in the morning with me. They train together and push each other well but also talk a lot of shit and do their exercises way too fast with a real lack of depth and time under tension. It's all pretty light weight too. I told one of them today that if he could do those smith machine knee bends about 6 inches lower, then you could almost call it a squat. Not sure he understood though....</p> -
<p>2nd legs day of the week today. Still havent found a decent squat programme that I can do say 2 days a week (most are 3) without impacting my other training. So at the moment just doing two leg days with the first one based around heavier squats and the 2nd one including deadlifts (straight leg or normal), front squats and higher rep back squats etc). Will try and just add weight to the bar each week to ensure I progress.</p>
<p> </p>
<p>Warmup - 8mins ride and then leg extensions, wall squat and foam roller</p>
<p>Front squats - 10x50kg, 10x50, 6x70, 5x70, 6x70</p>
<p>Straight legged deadlifts - 10x50kg, 8x70, 8x70, 8x70, 12x50 (supersetted with the front squats)</p>
<p>Back squats - 10x70kg, 15x70, 20x70 (this set was killer)</p>
<p>Lying leg curls - 12x36kg, 12x39, 12x39</p>
<p>Reverse hypers - 12, 12, 12 reps</p>
<p>Seated calf press - 15x200, 12x300, 12x300, 12x300, 12x300</p>
<p>5 mins ride to finish.</p>
<p> </p>
<p>Need to add back in some regular abs work too. Probably will be in thursdays as I got through things fairly quickly this morning.</p> -
<p>Pretty good chest and arms session this morning.</p>
<p>
Warmup was pressups and rubber band pulls</p>
<p> </p>
<p>Machine flies - 12x54 12x60,15x60 (did these to pre-exhaust the chest...something different)</p>
<p>Hammerstrength incline press - 12x35kg/side, 12x35, 12x37.5, 12x37.5</p>
<p>Close grip chins - 10 reps unweighted, then +15kg for 8, 8, 6 (then 4 unweighted), 5 (5) and 8 unweighted reps</p>
<p>Close grip bench - 10x60kg, 10x60, 10x60</p>
<p>EZ bar curls - 12x27kg, 12x32kg, 12x32</p>
<p>Skullcrushers - 12x27kg, 12x32kg, 12x32 (supersetted with the EZ bar curls)</p>
<p>Cable curls - 2 x dropsets of 50kg --> 32kg --> 28kg (each weight to failure)</p>
<p>OH cable extensions - 2 sets of 12x32kg (superset with the cable curls)</p> -
Any reason for the obsession with legs mate?
-
<p>Easiest way to grow and gain weight given how much % of total body weight they make up. I dropped a fair bit of weight when I stuffed my knee last year and couldnt train legs properly for ages so pretty keen to get it back.</p>
<p> </p>
<p>Also found my legs respond better to being training twice a week rather than once. Having said that, with the way my training schedule is set up, I hit each body part twice a week anyway. The legs just get hammered a bit harder.</p>
<p> </p>
<p>Also see pic at bottom on previous page.....legs a bit shit!</p> -
Fair enough. Squatting can also get pretty addictive when you really get into it. Recall the pic, but don't remember chicken legs <br><br>
Legs are a weird thing. Luke Mccalister has farking roid legs but I remember reading that he doesn't even squat because it injures his knees. -
<p>Yeah you might be being a bit tough on yourself JK!</p>
<p> </p>
<p>Squatting is definitely addictive - pair that up with deads and you will be growing for sure.</p> -
No exercise over the weekend other than a bit of golf.<br><br>
Today I an in welly for the day so didn't hve long at the gym. Ended up doing 10mins on the bike a then a 30min high intensity class with that Russian girl I'm so found of. Got a decent sweat up that is for sure.