JK vs BigRed

[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!

[JK]

Gonna make it in every few days over the breaks except while away for New Years

Did legs and shoulders today plus abs

Workout was
5 mins ride
Sled push x 4 lengths
Kettle bell squats x 3 sets
Lying hamstring curls x 4 sets
Hack squats x 5 sets
Lunges x 4 lengths
Leg extensions (using pause pump) x 3 sets
Seated calf raises - 4 sets
Smith machine seated press - 5 sets
Cable upright rows superset with DB rear flies - 4 sets
Cable front raises superset with facepulls - 3 sets

Abs work was 4 sets each of decline crunches, weighted cable crunches and ab wheel.

[Paekakboyz]

Jelly! Im gagging for a workout but bubs has other ideas ha ha. Good work stacking dem gainz for the end of 2016 bro

[Rancid Schnitzel]

@JK said in JK vs 2016 - chasing BigRed:

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!

Ah ha. Now we have your motivation for training. You're just fishing for compliments from young women! Well now that you've accomplished that, where do you go from here?

In all seriousness, that is a nice additional benefit of training!

[JK]

Got in this morning for a pretty half assed session. Bit of chest, bit of back and bit of arms

Machine press - 4 sets
Let pulldowns - 4 sets
db incline bench - 4 sets
Db rows - 4 sets
Db flies - 3 sets
Straight arm pulldowns - 3 sets
Machine curls superset with machine tricep extensions - 2 sets
Seated Db curls superset with tricep rope push downs - 3 sets

[JK]

Eating still shit here, abs just hanging in there. Got in for first train of the new year today and Hit legs and shoulders

Ride 5mins
Leg extensions - 3 sets
Squats - 6 sets up to 5x140kg
Straight leg deads - 4 sets of 12-15 reps
Hack squat - 3 sets of 20 reps

Cable side and front raises - 3sets
seated db press - 4 sets
Upright bb rows - 4 sets
Machine seated press - 1 drop set about 60 reps

[JK]

Morning session just done and dusted

Chest back and arms

BB bench - 5 sets
Seated row - 5 sets
Db incline bench - 4 sets
Lat pulldowns - 4 sets
db pullovers - 4 sets
Bb curls - 4 sets
Tricep push downs - 4 sets
Db hammer curls superset with dips - 3 sets

Also did 4 sets of machine crunches for the old abs

[JK]

Day off the gym today but had a decent bike ride this arvo. Prob 30mins on the road and then another 30 on the trails.

Will be interesting to see how the legs feel tomorrow morning in the gym

[JK]

Still on holiday but really pumped for those new year fitness gains. New programme starts next week with a real focus on strength development.

Legs and shoulders again today
Warmup was 5 mins ride then some rubber band walks and glute bridges to get everything firing.

Deadlifts - 10x70kg, 6x110, 3x140, 1x160, 1x180 (bit of a struggle but locked out ok), 5x140, 5x140
Squats - focus of depth today and correct breathing using a belt (also used for deads) 10x60kg, 10x60, 10x80, 10x80, 10x90, 10x90
Lunges - 3 laps of the track at body weight then 10kg per side next two laps
BB OHP - 15x30kg, 10x40, 10x40, 8x45, 8x45
Seated Db side raises - 20x5kg/side, 15x7.5, 12x10
Facepulls - 15x36kg, 12x41, 12x41

Finished with 3 sets of hanging leg raises

[Paekakboyz]

You thought about doing a bodybuilding comp or even giving powerlifting a hoon? You've got a mean base for either of those bro - good excuse to get a few tips from your mate Jade too!!

Any numbers in particular you want to hit for lifts or bodyweight/bodyfat?

[JK]

Nah neither really for me mate

I can get diet tips off her anytime tho. Seeing her this weekend actually as we got a wedding to attend.

No real goals numberswise but gonna do this programme I've had passed on from one of my jacked powerlifting mates. Just gonna follow it, eat well and see where it takes me.

[JK]

Chest back and arms this morning

Did some on swings and waiters carries to warm up as well as rubber band pull and walk angels after realising how tight my shoulders were.

Workout was
Incline BB bench - 6 sets
Pull-ups - 5 sets
Close grip flat bench - 3 sets
Wide grip seated row - 4 sets
Cable flies - 3 sets
Close grip pulldowns - 3 sets
Preacher curls - 3sets
Skullcushers - 3 sets superset with single arm push downs
Incline DB curls - 3 sets
Tricep pushdown triple drop set x 2
Cable curl triple drop set x 2

[Rancid Schnitzel]

@JK

6 sets! Does that include warm-up set? How many reps?

[JK]

@Rancid-Schnitzel for incline bench?

Would have done a set with just bar then 6 sets being say 15x60, 12x70, 10x80, 10x80, 8x85, 8x85

Yes my bench does suck lol