JK vs BigRed
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<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?
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<p>Chest and arms today and all went pretty well.</p>
<p> </p>
<p>Warmup was pressups and chins (unweighted) - 10/10, 15/15, 15/10</p>
<p>DB incline press - 12x25kg/side, 10x30, 10x30, 10x30</p>
<p>Machine flies - 12x60kg, 15x60, 15x60</p>
<p>Weighted close grip chins - +15kg x 8,8, 7 reps</p>
<p>Close grip bench - 60kg x 8, 8, 8 reps</p>
<p>Cable curls - 12x44kg, 12x50, 10x56kg</p>
<p>OH DB extensions - 15x17.5kg, 12x20, 12x22.5kg (superset with cable curls)</p>
<p>EZ bar 21s - 3 sets at 27kg</p>
<p>Tricep dips - 12, 15, 15 reps (superslow and superset with the 21s)</p>
<p> </p>
<p>Pec area feels fine. Might make it afterall.</p> -
<p>Good to hear mate. Its weird how it sort of just disappears. I even posted a query about it on this forum a few years ago because I was really quite concerned. At any rate, its a prick of a place to have an injury.</p>
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<p>Spent Sat/Sun/Mon doing some landbased fishing down coro. Hard work on the body with a lot of cliff climbing, bush bashing and general walking up and over hills with a heavy as backpack but great fun and plenty of fresh snapper and kingfish to eat this week. Legs pretty sore tho and hands are all well cut up.</p>
<p> </p>
<p> </p>
<p>4 days of training so doing back/bi, chest/tri, legs, shoulders/arms this week. Today was back bi.</p>
<p> </p>
<p>Warmup - 1000m row</p>
<p>Pullups - 8, 8, 8</p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 5x140, 5x140 (wasnt feeling it today so didnt push it)</p>
<p>Close grip pulldowns - 12x60kg, 12x66, 12x69</p>
<p>Seated row (wide grip) - 12x54kg, 12x54, 10x60</p>
<p>Straight arm pulldowns - 12x38kg, 12x44,12x50</p>
<p>1 arm machine rows - 10x70 per side, 15x50 then straight in to another 15x50 without rest</p>
<p>Incline DB curls - 4 sets of 12x15kg/side</p> -
Chest and tri this morning and I must say that after two days of returning to a once a week body part split, I'm really enjoying it. So good to hit a body part hard with numerous sets and exercises. I might run this for a few weeks as a bit of a change up.<br><br>
Warmup today was just pressups and stretching.<br><br>
Incline DB press - 12x25kg/side, 12x27.5, 10x32.5<br>
DB flat bench flies - 12x15kg/side, 15x15<br>
BB Bench - 10x60kg, 3x90, 3x90, 3x90, 6x80<br>
DB pullovers - 12x17.5kg, 15x17.5<br>
Weighted dips - +26kg x 12, 10, 9 reps<br>
Cable cross overs - 12x20kg/side, 12x23, 12x23<br>
Skullcrushers - 12x27kg, 10x32, 10x32<br>
Rope pushdowns - 12x44kg, 12x50<br>
OH cable extensions - 15x38kg, 15x38<br>
Finished with 50 more pressups <br><br>
The gym has got quite busy again this week. Got a couple of transformation crews in there doing their thing in the morning. You really notice an extra 10 people in the gym when there is usually only about 10 of you max there anyway at 6am. As always though, they wont last and numbers will start to drop off soon I'm sure. -
<p>Pretty dam tender in the chest last night and this morning - havent had DOMS like this for ages. Today was legs and a pretty good session.</p>
<p> </p>
<p>Warmup was 10mins ride and then light leg extensions and a rollout.</p>
<p>Squats - 10xbar, 10x60kg, 5x100, 5x110, 3x120, 5x110,5x110, 5x110 then a dropset of 8x100 --> 12x60</p>
<p>Leg press - 15x160kg, 15x160 (did these superset with the first two 5x110kg sets of squats)</p>
<p>Seated hamstring curls - 15x72kg, 15x78, 12x81, 12x81</p>
<p>Seated calf press - 20x200, 20x200, 15x300, 15x300</p>
<p>Leg extensions - 10x60kg/side, 10x66, 20x48</p>
<p>Standing calf raise - 15x150, 12x180, 12x180, 12x180 dropset --> 15x130</p>
<p>5mins ride to finish as usual.</p> -
<p>Good stuff bro, funny how you can go a while without DOMs and then whamo! you got sore titties and can barely straighten your arms!</p>
<p> </p>
<p>Any thought to lowering volume on your squats and deads and cranking the weight? That can be a nice alternative to volume etc. I reckon you'd be putting up some good numbers.</p>