JK vs BigRed

[JK]

Quick chest and tri session this mirning

Incline BB press - 6 sets
Hammerstrength seated chest press - 5 sets
Machine flies - 4 sets
Decline bench - 3 sets
OH cable extensions - 4 sets
Dips - 3 sets

Finished with 12mins on the bike

[Paekakboyz]

ha ha you were miring yourself? fair enough, got some mint traps aye bro ha ha

You are forgiven for doing chest on Tuesday... but don't let it happen again bro. Monday is chest day!!

[JK]

haha mirning this morning....always mirrin

Have to do chest on tuesdays at the mo as otherwise chest mon and back tues is a but shit going in to legs on weds. Like to give myself a day between back and legs if possible

[JK]

Legs this morning

5mins ride to warm up then mobility work
Squats - 6 or 7 sets working up to 10x100kg (not done for a while , felt ok)
Leg press - 6 sets
Lying leg curls - 4 sets including dropset on last
Hack squats - 6 sets of high reps (15-25 reps) with last set being a triple dropset.
Seated calf raises - 4 sets incl dropset on selt

Abs work was decline weighted crunches and kettlebell side bends. 5 sets of each

[JK]

Shoulders today.

Machine overhead press - 30x30kg, 20x50kg then dropset 20x50 --> 20x30

Giant set - X 8 times through (45sec rest)
DB seated press - 12x20kg/side
Seated DB side raises - 10x7.5kg/side
Stading DB front raises - 10x7.5kg/side
Upright BB rows 10x30kg (first 4 sets) / DB shrugs 12x35kg/side (2nd 4 sets)

Machine OH press again to finish 20x50kg, 20x50 --> 20x30 --> 20x20

And cardio was 12mins on treadmill @ max incline and 6.5km/hr fast hill walk.

[JK]

Another week smashed, well depends if make the outdoor session tomorrow (hope to but will depend on if kids allow). Usual friday deads and arms

Deadlifts (with trap bar) - 10x80kg, 10x110, 10x110, 5x140, 5x140, 5x140
Preacher curls - 10x25kg widegrip super with 10x25 narrow grip X 3
Tricep rope pushdowns 20x36kg, 20x41, 20x46 each superset with 15 bench dips
High grip single cable curls - 12x23kg, 12x27, 10x32, 10x32
Seated OH DB extensions - 15x20kg, 15x22.5, 12x25, 12x25
Straight bar cable curls - 12x41kg, 10x46, 10x46 dropset 10x36
Dips - 12, 12 then 1 time through the finisher being 1 dip --> 1 CG pressup --> 2 dips --> 2 CG pressup --> up to 5 of each then back to 1
Machine bicep curls - 20x20kg superset with 25 CG pressups X 2

Good session.

[Paekakboyz]

Dips and close press = super pump!!

I find the trap bar interesting as the handles are a lot higher, but also it can push your grip wider too. Really good at working on the top half of the dead movement through.

That is a good way to start a Friday!

[MN5]

@Paekakboyz said in JK vs 2016 - chasing BigRed:

Dips and close press = super pump!!

I find the trap bar interesting as the handles are a lot higher, but also it can push your grip wider too. Really good at working on the top half of the dead movement through.

That is a good way to start a Friday!

Paeks have you had a hoon on the dip bar at Aotea Lagoon ? Did a few when I took the boys for a play at the park. They were very encouraging of their dear old Dad.....

[Paekakboyz]

I have mucked about a bit on them when the missus has been walking laps. last few times I took a beanbag and read a book in the sun though!! It's really cool how many folks use the lagoon and that exercise gear.

Hmm, we are expecting our first just after Xmas. I think I may be too old to impress with feats of strength by the time s/he is old enough to pretend to care!! I should start recording stuff ha ha

[JK]

Outdoor session today - 30mins of high intensity

First of these free les mills ones Ive attended this year and it smoked me good. Reckon I was up in the zone after about 5mins and stayed there for the next 25! Took an age to cool down after it.

[Wairau]

@Paekakboyz said in JK vs 2016 - chasing BigRed:

old

bollocks. I am in my mid 40s and can still do near my max in pull ups and dips.
I know an old guy at 77 was still doing 210 (7 sets of 30) bench press of about 55kg on the hill every day...and smoking, and working night shift as security guard in apartment building, and eating oily lunchbox for sustenance.

[JK]

Another week underway and feeling real good. Body was a bit tender yesterday morning after the saturday session but eased up during golf.

This morning was back and biceps

KB swings - 20x16kg, 20x20kg, 20x20kg
BB high pulls - 20xbar, 15x40kg, 15x40, 10x50, 10x50
Pullups - 12, 12, ,12, 10, 10
1arm DB rows - 15x25kg/side, 15x30, 12x35, 10x37.5, 10x37.5
Close grip pulldowns - 20x50kg, 15x59, 12x64, 12x69, 10x73
Straight arm pulldowns - 20x50kg, 15x59, 10x63, 20x46
BB 21st @ 25kg x 4 sets
Abs - 5 sets of machine crunches working up to 10x71kg then big 100rep dropset

[JK]

Chest and tri today

Machine seated chest press - 30x20kg/side, 20x30, 20x35
DB bench (very minor incline) - 15x27.5kg/side, 12x32.5, 10x35, 10x35
DB flies (incline) - 12x15kg/side, 12x15, 15x12.5
Dips - +20kg x 12, +40kg x 8, 8, unweighted x 15, 15
Incline BB bench - 20x50kg, 15x60, 10x70, 10x70
Tricep pushdowns (fixed bar) - 20x59kg 15x68kg, 12x73, 10x77, 10x77 dropset --> 10x68 --> 10x59.

Cardio was 12mins on the bike. Pretty leisurely pace to be honest.

Should be some more cardio later as 8yr old daughter has enrolled in Takapuna beach series so have to run along with her as first time. Only 2.5km on the beach but all helps.

[JK]

Legs today

Warmup was 5mins on the bike and mobility

Front squats (with proper grip!) - few sets with just the bar then 15x40kg, 10x50, 8x60, 8x60, 8x60
Hack squats - 20x80kg, 12x100, 12x120, 12x120, 12x130, 12x130, 25x80
Straight leg deads -20x40kg, 15x50, 20x50, 20x50
Leg extensions - did the 8 normal reps --> 4 hold reps --> 5 pumped reps approach @43kg, 50, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 10x70, 10x70

Abs work was 4 sets of hanging leg raises and 3 sets of weighted side bends

[JK]

Smashed shoulders today and did some cardio. No real time to post much more than that

[JK]

Felt like shit yesterday so skipped gym first thing and went in mid arvo chasing that Friday arms pump while had some better fuel on board. Was a short session but good.

This morning did the outdoor grit cardio session and pushed myself a bit harder than last week. Smashed it though but again on the limiter throughout. One of the girls running it said I was killing it and a machine lol yeeahhh

[JK]

Still a bit sick but battling on through. Back and biceps today.

Workout was KB swings, Seated Row, Lat Pulldowns, Bent over row, Straight arm pulldowns, Incline DB curls and some abs work. 5-6 sets of each with dropsets to finish everything.

[JK]

Chest and triceps today

Hammerstrength seated press (5 sets), incline DB press (5 sets), Cable cross overs (4 sets), weighted dips (3 sets), tricep pushdowns (3 sets), tricep machine extensions (3sets).

Plus 10mins on the bike.

Pushed for time at the mo so shorter trainings and even shorter logs

[MN5]

@JK said in JK vs 2016 - chasing BigRed:

Felt like shit yesterday so skipped gym first thing and went in mid arvo chasing that Friday arms pump while had some better fuel on board. Was a short session but good.

This morning did the outdoor grit cardio session and pushed myself a bit harder than last week. Smashed it though but again on the limiter throughout. One of the girls running it said I was killing it and a machine lol yeeahhh

I'm sure she says that to all the boys

[JK]

Legs this morning

5mins ride then light leg extensions and hamstring curls
Squats - (not done for so long) - 10x60kg, 12x60, 10x80, 8x100, 8x100, 8x120, 6x120
Straight leg deads - 15x60kg, 20x60, 20x60, 20x60
Hack squats - 20x80kg, 15x110, 12x130, 12x130, 12x130 dropset --> 15x100 --> 15x80 --> 20x40
Leg extenions (8 normal reps --> 4 hold reps --> 5 pumped reps approach) @43kg, 50, 50
Seated calf raises - 20x40kg, 15x60, 15x60, 15x60, 15x60 dropset --> 15x40
Hanging leg raises - 3 sets of 12