JK vs BigRed

[JK]

Legs this morning and my 2nd leg session in last 4 days.

Warmup was a 5min ride
Leg press - 6 sets of 8-12 reps
Lying hamstring curls - 5 sets 20, 15, 10, 8, 8 reps
Leg extensions - 5 sets - 15, 12, 12, 10, 10 reps
Seated calf raises - 5 sets of 20, 15, 12, 12, 12 reps
Hacksquats - high reps!! - 40, 30, 20, 20, 20 reps

Finished with abs being 5 sets of KB side bends and 4 sets of weighted cable crunches superset with hanging leg raises.

[JK]

Shoulders and cardio this morning. Fairly high intensity session.

KB clean and press superset with lying DB rear lat raises - 4 sets
Upight cable rows superset with cable side raises - 4 sets
DB seated arnie press superset with DB front raises - 4 sets
DB shrugs - 3 sets

Cardio was 20mins cranking it on the cross trainer.

[JK]

And ARMS to end a pretty decent week. Well not quite end as have the outdoor session tomorrow.

Tricep pushdowns - 3 sets of 20
Close grip incline bench - 4 sets 8-12 each superset with 10-12 bench dipos
EZ bar preacher curls - 3 sets of 10reps widegrip in to 10 reps narrow grip
Incline BB curls - 4 sets of 8-10
Skullcrushers - 4 sets of 10
Close grip weighted chins (+20kg) - 4 sets of 6-8 superset with hammer rope curls (10-12reps)
Machine curls superset with machine tricep extensions - 3 sets of 15 of each
Dips to failure 10sec rest and repeat - managed - 32 --> 12 --> 10 --> 10 --> 8--> 7 --> that was enough

[JK]

Made the outdoor session as planned this morning and pushed myself as hard as I could. well and truely toasted by the end. Had to get the wife to drive home

Last part of exercise was 60 seconds of butlers. Managed 47. Doubt any of other fukka there got anywhere near me!

[JK]

No real exercise yesterday except for golf in the hot sun. Low intensity cardio I guess but offset by all the beers after

Back and bi this morning

KB swings - 3 sets
BB rows - 6 sets
Lat pulldowns - 5 sets
Seated rows - 5 sets
Straight arm pulldowns - 5 sets
EZ bar curls (heavy) 4 sets

Abs work was weighted cable crunches (3 sets) then 4 sets each of decline crunches and medicine ball twists.

Two weeks left of work - gotta keep diet there or there abouts and reckon I will be coming in pretty good for xmas!

[JK]

Chest and tri this morning

Couple of KB waiters carry to start
Incline BB press - 7 sets 8-12 reps
DB incline flies - 4 sets 10-reps
Dips - 5 sets with top two seats being 8 reps each @ 40kg
Machine incline - 5 sets 10-15 reps
Tricep pushdowns - 4 sets including 2 drop sets

Cardio for today was 15mins on the bike at a cracking pace.

[JK]

Legs today

5mins ride to warmup then rollout and mobility work.

Kept the workout fairly simple

Hack squats - sets at 40kg, 40, 40, 80, 80, 80, 110, 110, 110 then dropset 80 --> 40
Straight leg deads - sets at 40kg, 40, 60, 60, 60
Leg extensions - sets at 43kg, 50, 57, 64, 64 then dropset 64 --> 50
Lunges - 3 sets of 20 and then 1 sets of bodyweight squats with heels on a plate for 25-30reps
Seated calf raises - sets at 30kg, 50, 50, 60, 60

Abs work was 5 sets of hanging leg raises

[JK]

Shoulders and cardio (15mins on cross trainer) this morning

Good session

[JK]

Deads and arms this morning

Warm up was a couple sets of decline crunches and some sled sprints

Deads worked up to 170kg (doubles) and felt good. Reposed out a 10x120 to finish

Arms work was
Machine curls superset wth machine extensions
Close grip bench
Preacher curls superset with hammer curls
Tricep push downs
Overhead Db extensions
EZ bar 21s

[JK]

No training over the weekend as just too much on. Ate plenty of cake though and the beer and wine flowed....

Today was back and biceps.
KB swings - 3 sets
DB rows - 4 sets
Pullups - 4 sets
Bent over widegrip rows - 4 sets
Straight arm pulldowns - 4 sets
Close grip pull downs - 3 sets
Incline DB curls - 4 sets

Abs work was 3 sets of decline crunches (+10kg) and 5 sets machine crunches

Two weeks til xmas and diet needs to be on point. Not working next week so should be able to add a bit more cardio in to the training.

[JK]

Chest and triceps this morning.

Seated hammer chest press - 4 sets
Incline BB press - 5 sets
Incline DB flies - 4 sets
Straight bar pushdowns - 4 sets
Seated machine press - 4 sets superset with dips

Cardio was 20mins on the bike.

Pretty average workout really. Tried out a new pre I was given and was a bit meh. Real heavy on the niacin and not enough on the stim/focus. Means that if you take a double scoop to get the stim/focus benefits requried from it, you will also double up on the niacin and get a horrible burning type feeling. Meh!

[JK]

On wednesdays we leg

Warmup was 5mins ride and then mobility stretches
Leg extensions - 4 sets incl dropset on last
Squats - 5 sets
Hack squats - 5 sets incl double dropset on last
Lying leg extensions - 4 sets incl dropset on last
Seated calf raises - 6 sets incl dropset on last
Abs work was 6 sets of hanging leg raises.

[JK]

Shoulders this morning

Cable side raises - 3 sets
Seated DB press - 5 sets
BB upright rows - 4 sets
DB side raise triple dropsets - 3 sets
Cable front raises - 3 sets incl superset on last
DB shrugs superset with facepulls - 4 sets
Machine press - 3 sets high reps

Cardio was 12mins HIIT on the cross trainer

[JK]

Just arms this morning, no deads as low on time. Will smash some next week.

Tricep pushdows superset with bench dips - 3 sets
Close grip bench press - 5 sets
Cable curls - 3 sets
CG weighted chins - 5 sets
Skullcrushers superset with tricep pushups - 4 sets
EZ bar curls superset with DB hammer curls - 3 sets
EZ bar 21sts superset with dips - 3 sets

Outdoor session planned for tomorrow morning. Should be a good one.

[JK]

Feels like no update for yonks...

Saturday 30mins high intensity outdoors grit session. Very cardio focussed. Way too many burpees

Today did back and bi before golf. Good session.Oh and a bit of abs too.

Cardio was a 7k walk

[JK]

Chest and triceps today

Machine press - 5 sets
Cable flies - 4 sets
Incline bB press - 7 sets
DB pullovers - 4 sets
Weighted dips (20kg) - 6 sets
Tricep machine - 5 sets

Doing cardio now. Easy 30 on the bike

[JK]

Legs this morning

10 mins ride then rollout and mobility
Leg extensions - 4 sets
Squats - 8 sets
Straight leg deads - 4 sets
Leg press - 5 sets
Lying hamstring curls superset with more leg extensions - 3 sets
Seated calf raises - 5 sets

Abs work -3 sets of each of
Decline weighted crunches
Weighted cable cruchers
Ab wheel

Finished with 5 min ride and a roll out

[JK]

Shoulders this morning

BB clean and press - 6 sets
BB upright row - 4 sets
Seated DBside and front raises - 3 sets of each superset
Seated arnie press - 4 sets
Facepulls - 4 sets
Shrugs - 4 sets

Did about 10 sets of rubber band pulls too throughout

Cardio was just a light ride as legs and glutes tight after yesterday.

Then golf

[JK]

Last workout before Xmas done and dusted

Started with deadlifts and worked up to singles at 180kg

Rest of workout was arms then abs. Pretty good session.

[JK]

Got in for a session mid morning today to try make use of those extra Xmas calories

Full body as not likely to get in tomorrow

Leg extensions - 4 sets
Incline BB press - 5 sets
Squats - 6 sets
pull-ups - 3 Sets
Shoulder press supersetted with db side raises and front raises - 3 super sets
Skull crushers - 3 sets
Db hammer curls - 3 sets
BB drag curls - 3 sets
Tricep push-ups - 3 sets

Alternated and supersetted a lot of stuff in order to get through it all. Good session and pretty much full body pump at the end of it all

Was at beach late this arvo and lil sisters mate (prob 23 or 24years old) said I was shredded! Hell yeah!