JK vs BigRed
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<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?
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<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. -
<p>Didnt mentioned it but felt a twinge in my right pec area last monday doing bench. Felt it again on friday when doing flies and opted for the hammer strength setup rather than traditional bench, even close grip was a bit tender.</p>
<p> </p>
<p>Thought it would be gone by now but felt it big time when starting doing chest this morning so skipped a lot of the chest stuff. Doesnt seem serious enough to see someone about but gonna have to take it easy for a bit</p>
<p> </p>
<p>So today was supposed to be upper power.</p>
<p> </p>
<p>Warmup was 5mins ride and then pressups (felt OK)</p>
<p>DB flies - 12x12.5kg (hurt),</p>
<p>Incline bench - 10x25kg/side (hurt)</p>
<p>DB rows - 10x25kg, 8x30, 6x35, 6x35, 6x35, 8x35</p>
<p>Standing BB press - 10x35kg, 7x45, 7x45, 6x45, 10x35</p>
<p>Weighted pullups +10kg x 5 (hurt so stopped)</p>
<p>Seated row - 15x48kg susperset with straight arm pulldowns - 12x26kg - X 3 sets</p>
<p>Seated DB curls - 12x15kg/side, 12x15, 8x17.5, 8x17.5, 12x12.5</p>
<p>Tricep rope pushdows - 12x48kg, 12x48, 12x48, dropset of 10x54 --> 10x42 --> 10x30</p>
<p> </p>
<p> </p>
<p>And that was it. Plan for rest of the week is legs tomorrow, back and shoulders thurs and hopefully chest and arms on friday. If not then abs and arms I guess.</p> -
<p>Legs this morning and a pretty good session. Needed to be though as its likely to be my only one of the week</p>
<p> </p>
<p>Warmup was 6mins ride, light leg extensions, wall squats and a roll out</p>
<p>Squats - 10x60kg, 10x60, 8x80, 7x100, 3x110, 3x110, 3x110, 5x100, 5x100</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240, 10x240</p>
<p>Seated hamstring curls - 15x60kg, 15x72, 15x78, 15x78</p>
<p>Seated calf press - 15x240kg, 12x320, 12z320, 12x320</p>
<p>Leg extensions - 50 reps per side @ 48kg (10 reps left the right etc, no rest).</p>
<p>Short ride to finish.</p> -
<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>