JK vs BigRed
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<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> -
<p>Back and shoulders this morning.</p>
<p>
Warmup was a leisurely 1km row (4mins) and then some stretches.</p>
<p>BB clean and press - 10x40kg, 8x50, 8x50</p>
<p>Lat pulldowns - 15x48kg, 12x54, 10x60, 10x60</p>
<p>Rackpulls - 10x100kg, 8x140, 8x140, 8x140</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 10x50</p>
<p>1 arm DB rows - 12x25kg/side, 10x30</p>
<p>Seated row - 15x60kg, 15x60</p>
<p>Seated DB press (arnies) - 12x20kg/side, 12x20, 10x20</p>
<p>Upright rows - 15x38kg, 12x44, 10x50</p>
<p>DB side raises - 10x7.5kg per side, 10x7.5kg dropset --> 12x5kg</p>
<p> </p>
<p> </p>
<p>Also, legs pulled up really well from yesterday. Only very minor tenderness in glutes,/quads/calves when I apply pressure. I'm either not pushing myself hard enough or have got my recovery sorted.</p> -
<p>2nd legs day of the week done and dusted. Had a real tightness in my right upper quad / IT band that I just couldnt shake. Need to do some googling today and learn some more stretches maybe?</p>
<p> </p>
<p>Warmup was 10mins on the bike and then a roll out.</p>
<p>Squats - 10xbar, 10xbar, 10x60kg, 15x60, 10x80, 20x85</p>
<p>Leg extensions - 12x60kg/side, 12x66, 10x66, 15x54</p>
<p>Lying leg curls - 12x36kg, 12x42, 12x42, 15x30</p>
<p>Reverse hypers - 12, 15, 15 reps</p>
<p>Seated calf press - 15x240, 15x300, 12x340, 12x340</p>
<p> </p>
<p>Finished with some abs work - decline weighted crunches, medicine ball twists and weighted side bends. About 15-20 of each and 3 times through. Oh and a short 3mins ride to free up the legs.</p>
<p> </p>
<p> </p>
<p> </p>
<p>Also, the wife has started doing this 'Bikini Body Guide' workout and nutrition plan (well yet to start that part but she eats OK anyway) so she is doing quite a few random high intensity workouts at home. Joined in one last night which was 4 x 7 min circuits of things like jump squats, medicine ball squats, lunges, bench step-ups, X jumps, knee ups etc. Quite good fun but cant see myself doing them all the time, maybe on the weekend. Just got to keep her doing them.</p> -
<p>I am thinking you should be fully support your good wife's endeavours bro!! But don't you go looking better in a bikini, she'd never forgive you ha ha</p>
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You lucky lucky bugger (:<br><br>How is your boob btw? Any pain still?