JK vs BigRed
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<p>Back and shoulders sorta workout today. Still taking it easy with the pec so no real wide movement exercises and not too deep for over head pressing etc.</p>
<p> </p>
<p>Warmup - 5mins ride and then roll out and some stretches using the big wooden stick.</p>
<p>Deadlifts - 10x70kg, 6x110, 3x140, 2x160, 3x160, 5x140, 5x140</p>
<p>Seated DB press - 12x15kg/side, 12x20, 12x20, 12x20</p>
<p>Upright rows - 12x48kg, 12x48, 12x48, 12x48</p>
<p>Close grip pulldowns - 12x60kg, 15x60, 15x60</p>
<p>Hyperextensions - 15 reps, +10kg x 12, 12 reps</p>
<p>Shrugs - 35kg DB per side x 12, 12, 12 reps</p>
<p>Front plate raises - 15x10kg, 15x10, 10x15kg</p>
<p> </p>
<p>Finished off with some abs work (it had been a while!) - a few sets of decline crunches and medicine ball twists.</p> -
Had a similar pec problem a few years back. Will go away eventually. I didn't notice it as much when I was warmed up and probably didn't rest it enough, but I don't think its a major problem. Sucks, because chest day is a good day.
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<p>So legs (well squats) and arms this morning and a pretty enjoyable workout actually.</p>
<p> </p>
<p>Usual warmup of a short ride (think did 6mins) then light leg extensions and a roll out)</p>
<p> </p>
<p>Squats - 10 x bar, 10x60kg, 10x80, 12x80, 15x80, 20x80</p>
<p>Weighted chins (close neutral grip) - 10 reps (unweighted),+10kg x 10, +15kg x 9, 7 reps (did these as alternate sets to the squats and supersetted with 10reps of closegrip pushups)</p>
<p> </p>
<p>Seated DB curls (iso) - 3 sets of 8x15kg</p>
<p>Preacher curls (iso) - 4 sets of 4x29.5kg</p>
<p>Reverse curls - 2 sets of 2 x 27kg (EZ bar) then 2 sets of 2x30kg using cables</p>
<p>Tricep rope pushdowns - 4 sets of 20x44kg</p>
<p>OH Cable extensions (iso) - 8x32kg, 8x32, 8x32, 8x32</p> -
No train sat or sun. Good couple days rest and needed it as pec still bit great and often noticeably sore or tender especially in the evening. Been using the hit wheat bag on it but not sure if it helps much.<br><br>
Today I popped in to the gym for a short session. Did 30mins on the spin bike, a quick roll out and then some squats<br><br>
10xbar, 10x60kg, 5x80, 5x100, 2x110, 3x110, 2x115 then a drop set of 3x115-> 3x110 -> 3x100 -> 10x80 -> 10x60<br><br>
Done -
<p>SO back and calves today. Gonna be a funny old short week. Prob do legs tomorrow and friday and more back with maybe some light chest on thurs.... who knows...</p>
<p> </p>
<p>But today, 5 mins ride and then some stretches.</p>
<p> </p>
<p>T-bar rows - 45kg x 12, 55x12, 55x12, 55x12, 55x12</p>
<p>Light lat pulldowns - 12x26kg, 12x26,1 2x26 - these felt OK</p>
<p>Hyperextensions - 15, 15, 15 reps</p>
<p>Upright rows - 15x38kg, 12x44, 12x44, 12x44</p>
<p>1 arm machine rows - 12x50, 12x50, 10x70 per side</p>
<p>Straight arm pulldowns - 15x32kg, 12x38, 12x38</p>
<p>Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 12x180, 12x180</p>
<p>Seated calf press - 10x160 left --> 10x160 right --> 20x160 (both feet) X 3 sets</p> -
<p>More legs today.</p>
<p> </p>
<p>10mins ride and then a roll out and light leg extensions</p>
<p>Squats - 10xbar, 10x50kg, 10x80, 5x110, 5x110, 4x110, 10x80</p>
<p>Straight legged deads - 10x50kg, 12x50, 12x50</p>
<p>Leg extensions - 12x60kg/side, 10x66, 10x66</p>
<p>Reverse hypers - 12, 15, 15 reps</p>
<p>Lying leg curls - 12x36kg, 12x39, 10x42</p>
<p> </p>
<p>Finished with 5mins of abs work - weighted decline crunches and medicine ball twists</p>
<p> </p>
<p>Also, think i may need to go see someone about this injury as now I'm feeling it more in my right tricep. Maybe some sort of nerve impingement......</p> -
<p>Way too much kingfisher, curry and port last night so it was a very easy (but fragrant) gym session this morning.</p>
<p> </p>
<p>30mins ride on the bike, lots of stretching and some light DB presses so test things out.</p>
<p> </p>
<p>Still getting funny pains in my right arm so guessing its nerve related.</p> -
<p>yeah maybe something pinching a nerve? Could be worth booking in a sports massage and getting them to deal to your shoulders/upper back? Just don't expect a happy ending!! </p>
<p> </p>
<p>Or maybe a form check with your PT? can be easy for slight changes to form to sneak in over time. Especially when the weight goes up and things get a tad shakier!</p> -
<p>Decent session this morning and pretty similar to last friday actually.</p>
<p>
Warmup was 10mins ride and then a roll out and some light leg extensions</p>
<p> </p>
<p>Deadlifts - 10x70kg, 8x110, 8x110, 5x140, 5x140 (did these supersetted with the squats)</p>
<p>Squats - 10x60, 10x60, 10x80, 10x85, 15x85 (was keen for 20reps but deads took it out of me)</p>
<p>Chins - (unweighted) x 10, 10, 12 reps</p>
<p>Pressups - 10, 10, 10 reps (felt pretty good)</p>
<p>EZ bar curls - 3 sets of 12x27</p>
<p>Tricep push downs - 12x44kg, 12x50, 12x50</p> -
<p>No training sat or sunday = very leisurely weekend.</p>
<p> </p>
<p>Today was upper body power and while I didnt go full noise on the pressing, what I did do felt pretty good.</p>
<p> </p>
<p>Warmup was 5mins ride, some incline pressups and stretching etc.</p>
<p> </p>
<p>T-bar rows - 10x35kg, 10x55, 10x55, 6x65, 6x65, 65x65, 6x65</p>
<p>Hammerstrength incline press - 12x20kg/side, 10x35, 10x35, 10x35 (did these pretty slow and not too deep - felt ok)</p>
<p>Pullups - unweighted - 6, 6, 6, 6, 6 reps (again kept it easy here and not too deep as that's where i feel it)</p>
<p>Seated DB press - 10x17.5kg/side, 10x22.5, 8x25, 8x25, 10x10 (25kg DBs went up nice once up there so but bit of a struggle getting them up on to shoulers without a spotter)</p>
<p>Seated DB curls - 8x17.5kg/side x 3 sets</p>
<p>Dips (unweighted) - 10, 10, 10 reps</p> -
<p>All feeling pretty good after yesterday = YAH!</p>
<p> </p>
<p>Legs today and back to the heavier squat tuesday, higher rep thursday type of approach.</p>
<p>
Warmup was 8mins on the bike and then a roll out before some light leg extensions (3 sets of 10x36kg/side, no rest)</p>
<p>Squats - 10xbar, 10xbar, 8x60kg, 5x80, 3x100, 5x110, 5x110, 5x110</p>
<p>Leg press - 15x160kg, 12x200, 12x240 then a drop set of 6reps each at 280kg --> 240 --> 200 --> 160 --> 120 (10 reps) --> 80 (10 rep) --> 40 (10reps)</p>
<p>Seated leg curls - 15x60kg, 12x78, 12x78, 12x78</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 12x180</p>
<p>Leg extensions -10x54kg/side x 3 sets no rest</p>
<p> </p>
<p>Didnt have time for a ride to finish unfortunately. Good session tho.</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Usual warmup of 5mins ride and them some light overhead press and bent over rows with just the barbell, rubber band pulls and some stretching.</p>
<p> </p>
<p>Main workout was</p>
<p>Close grip pull downs - 12x60kg, 12x60, 10x66, 10x66</p>
<p>Straight arm pull downs - 12x38, 12x44, 12x44, 12x47</p>
<p>1 arm machine rows - 12x50kg/side, 12x50, 10x60, 8x70</p>
<p>Seated DB press - 10 sets of 10reps @ 17.5kg per side.</p>
<p>Upight rows - 12x38kg, 12x38, 12x38 (supersetted with sets 1-3 of DB press)</p>
<p>Cable side raises - 10x8kg/side, 10x8, 10x8 (supersetted with sets 4-6 of DB press)</p>
<p>Rear delt flies - 12x36kg, 15x30 (supersetted with sets 7-8 of DB press)</p>
<p>Facepulls - 12x38, 15x32kg (supersetted with sets 9-10 of DB press)</p> -
<p>2nd legs day today and pulled up well from Tuesdays efforts.</p>
<p> </p>
<p>Warmup was 10mins ride then leg extensions and a roll out.</p>
<p> </p>
<p>Front squats - 10xbar, 8x50kg, 8x50, 6x70, 6x70</p>
<p>SL deads - 10x50kg, 10x50, 8x70, 8x70 (superset with the front squats)</p>
<p>Back squats - 12x70kg, 10x90, 10x90</p>
<p>Leg extensions 10x66kg, 10x66</p>
<p>Lying leg curls - 12x36kg, 10x42, 8x42 dropset --> 8x30</p>
<p>Reverse hypers - 12, 12 reps</p>
<p>Seated calf press - 15x200, 12x300, 12x300, 12x300 then single legs 160x12 x 3times (no rest) for each leg and then both legs x160 to failiure</p> -
<p>Super sets of fronts and stiff leg deads?! you be loco esse!!</p>
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<p>Some chest and arms today.</p>
<p> </p>
<p>Warmup was just incline pressups and stretching etc.</p>
<p>
Workout was:</p>
<p>Incline DB flies - 3 sets of 12 @ 12.5kg/side</p>
<p>Incline DB press - 12x25kg/side, 10x30, 10x30</p>
<p>DB pullovers - 12x17.5kg, 12x17.5</p>
<p>Pullups - @15kg added x 6,5,5 and 5 reps</p>
<p>EZ bar reverse curls @ 27kg x 8, 8, 8, 8 reps (superset with pullups)</p>
<p>Close grip bench - @ 60kg x 6, 6, @ 50kg x 8, 8 reps</p>
<p>OH cable extensions - @48kg x 10, 10, 10, 10 reps (superset with CG bench).</p>
<p>Narrow grip chins - 2 sets of 15 unweighted</p>
<p>Cable curls - 2 dropstets of 44kg x 10 --> 32kg x 10 --> 20kg x10</p> -
Upper body power today after a couple of relaxing days over the weekend wth only a couple of walks with the family plus golf <br><br>
Warmup was short ride then pressups and stretching <br>
BB bench - 10x60, 8x70, 5x80, 5x80, 5x80, 5x80 (still taking it cautiously here)<br>
BB rows - 10x50, 10x50, 10x60, 10x60, 8x70, 8x70 (did this alternate sets overhand then underhand)<br>
Chest dips - 10 unweighted then +28kg for 10, 10, 8 reps<br>
Hammer strength overhead press - 10x35kg per side, 8x37.5, 8x37.5, 8x37.5<br>
EZ bar curls - 12x27kg, 8x37, 8x37, 8x37<br>
Skullcrushers - 12x27kg, 12x27, 12x27 -
<p>Power legs day today and a really good session on the squats. More weighted added to the bar and felt good.</p>
<p> </p>
<p>Warmup - 10mins ride, light leg extensions and a rollout.</p>
<p>Squats - 10xbar, 10x60kg, 6x90, 3x100, 3x110, 2x115, 1x120, 2x120, 8x100</p>
<p>Leg press - 10x200kg, 10x220, 10x220, 10x220</p>
<p>Seated hamstring curls - 15x66kg, 12x78, 12x78</p>
<p>Lunges - 3 sets of 10 per side (superset with hammie curls)</p>
<p>Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 12x180, 15x150</p>
<p>Leg extensions - 5 sets of 10reps per side @ 36kg for 100reps all up no rest</p>
<p>5 mins ride to finish.</p>