JK vs BigRed

JK

Looks like I am ok with flexibility on them. Staying at rydges down in welly right now and have access to cityfitness here in the city. Went for a run down there to check it out and tried some front squats like that but with just and bar and felt fine but yep that bars right up near the old throat! Will be back down there tomorrow to do a proper workout. 
 
Was a bit sore this arvo in the traps so had a 20min spa and got some jet action going on the sore spots. Feel a bit better but still pretty tender.

JK

So just did some training at CityFitness in Welly as down here for work at the moment and well it sure did make me appreciate my gym a whole lot more! Reasonable sized gym but equipment pretty avg and dated. 
 
Did Hypertrophy chest and tricepstoday plus abs. Decided to save biceps for tomorrow when I go do some deads for extra fun. 
 
Warmup was the run to the gym then pressups. 
 
DB Bench - 3 sets of 12 (no speedwork today) 
Incline BB bench - 3 sets of 10 
DB Incline Flies - 3 sets of 15 
Hammerstrength seated chest press - 3 sets of 10 
Dips - 3 sets of 20 (couldnt find a weight belt) 
Tricep push downs - 3 sets of 15 
Skullcrushers - 3 sets of 12 
 
Abs - made a mini circuit of 4 exercises for 1min each. Did it twice. 
 
All good.

JK

Man I love lifting in the weekends. No time pressures and I get to go to another branch of my gym with a bigger weights area. 
 
Did 1000m row to warmup and then 2 sets of pullups before commencing the best deadlift session I've had in ages. It went like this: 
 
10 x 70kg, 8 x 110, 5 x 130, 5 x 150, 3 x 160, 2 x 170, 1 x 180 (tried for 2 and nup!), then unload for 15 x 110kg, 10 pulllups, 12 x 110kg, 10 pullups, 10 x 110kg, lie down on bench. 
 
Then to finish off some light biceps work - 4 sets of 12 EZ bar curls and 3 sets of 12 hammer curls

Paekakboyz

Doh, completely missed you were in Wellies JK. Would have invited you along to Les Mills!! Good to hear you kept your programme going. Maybe next time you are down this way!! MN5 might tempt us both with beers though!

JK

Not down that often eh but will let ya know when there next. Wasnt impressed with Cityfitness eh but managed to get my fix!

JK

And another week begins. Was pretty buggered this morning as stayed up til about 1am watching cricket and then alarm went 545am for gym.....almost able to class that puppy as a power nap! 
 
Anway, 1000m row to warmup and then some stretches. 
 
Working sets only 
BB rows - 3 x 5 (upped the weights another 5kg today) 
Pullups - 2 x 10 
Lat pull dows - 2 x 10 
Flat bench DB press - 2 x 5, 1 x 4 (upped the weights another 2.5kg per DB) 
 
Mondays abs class - circuit of 6 exercises for 1min each 
 
Dips - 2 x 10 (plus 15kg weight) 
Seated DB press - 3 x 8 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
Must say I was a wee bit sore yesterday after Sundays deadlift session but seems to have gone now. These BB rows though seem to hammer me but so far I've had no sign of the tendonitis that I battled with earlier in the year than I attributed to the rows. Maybe it wasnt them afterall?

JK

Lower Body POWER day today. 5mins on the bike as warmup - usual for legs day. 
 
Squats - 3 x 5 reps @ 110kg 
Leg press - 3 x 10 at 280kg and then dropped back for 20 at 160 half way through the unload 
Leg extensions - 3 x 10 
Lying leg curls 1 x 10, 2 x 8 
Standing calf raises 3 x 12 
 
Pretty short session really but thats working sets only and did 4 warmup sets of squats getting up to weight. 
No deadlifts today - will roll these in and out every 2 weeks plus did these on Sat just gone. 
 
Finished with 15mins on the bike.

JK

Magic workout this morning. Just seemed to race through it and pretty much poked myself by the end. 
 
Started with 1000m row and then light BB rows. 
 
[u]Working sets[/u] 
BB Rows - 3 x 10 
Pullups - 3 x 10 
Seated row - 3 x 10 supersetted with kettlebell clean and press for 10 each side 
Shrugs - 3 x 12 
Close grip pull downs - 1 x 12, 2 x 15 
 
Quick break from the weights here and did 3 sets of crunches with a 15kg weight above my head. 10 reps with weight and the another 10 without. 
 
Seated overhead press - 3 sets of 12 
Upright row - 3 sets of 10 supersetted with cable lat raises 12 reps per side 
 
Finished off with 10mins of HIIT on the cross trainer - 30seconds on at full noise, 30 seconds rest.......hadn't done this for ages. Toasted! 
 
Quick weigh in too somewhere in there at 77.2kg. My weight seems to have stablised around here over the past few weeks and I'm pretty comfortable with this as I think I'm feeling stronger and leaner without turning in to a skinny runt. Will have to do a proper check in next week.

JK

Late night with the boxing meant didnt get to bed until about 1.30am. Needless to say when the alarm went at 530am I was still pretty buggered. Knocked down some pre-workout I had called hyper FX and wow shit got real. Came on real fast and had some cranking energy this morning. 
 
Did 10mins on the bike to warmup good and proper. 
 
Working sets only 
Squats - speed work 6 sets of 3 
Front squats - 3 sets of 10 
Leg press - 3 sets of 20 
Leg extensions - 3 sets of 15 
Lying leg curls - 2 sets of 12 
Standing calf raises - 3 sets of 20 
 
Did another 10mins on the bike to finish. Felt a pretty awesome workout. Heaps of sweat and good reps. Not to get through the rest of the day!

NTA

Love that kick from a morning session

taniwharugby

Yeah morning workouts put in such a great space for the rest of the day, shame I really struggle to do them, especially running due to an internal issue...although the getting out of bed bit is also tough <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
 
THat said, given the exercise I do, and my diet being better, I feel much better anyway.

JK

Best thing about morning workouts for me is no excuses. Get up and get it done and then free for the rest of the day. 
 
I also find I'm dam productive after the workout. Mind is clear and I'm up to full operating speed by the time I get to work.

JK

Arms on fire...... 
 
Hypertrophy chest and arms today plus abs. Went well. 
 
Started with my usual row and then pressups. Did the usual speed work on flat DB bench for 5 sets of 3 and then 2 heavier sets of 10. Followed up with 3 sets of incline BB bench supersetted with DB flies. Did some more weighted dips (3 x 10 with 15kg + 1 set of 15 without weight) before joining the abs class for the usual friday circuit plus prone hold challenge. 
 
Then arms which became a bit of a blur but was combos of supersets, drop sets and a bit of racking surfing towards the end. Did EZ bar curls (wide and narrow grips), heavy DB bicep curls, hammer curls, OH tricep extensions, tricep pushdowns. 
 
Good times.

JK

No training this weekend but pretty good eating other than a chicken mccheese this arvo from maccas and a few beers whilst sailing around auckland harbour on friday arvo. 
 
Managed some golf too but wasnt great - shot a 91 out at muriwai. Couldnt get things happening on the front nine (shot 51 including a birdie) and had to really turn things around on the back nine. Great course though! 
 
Back in to it bright and early tomorrow morning

JK

These weeks, they just roll by. Gonna be christmas before I know it. Also have a JK junior (no3) to arrive sometime before then too. Lifes gonna get crazy again! 
 
So today, Power Upper body again. I think this is my favourite day of the week for this workout. Its also great not needing a benchpress bench either on chest mondays / international chest day. 
500m row to warm up and then 30 pressups. 
 
Working sets only 
BB rows - 3 x 5 
Pullups - 3 x 8 
Lat pull dows - 2 x 10 
Flat bench DB press - 3 x 5 
Dips - 2 x 10 (plus 20kg weight so 5kg up on last week wooot) 
Seated DB press - 3 x 8 
EZ bar curls - 3 x 10 
Skull crushers 3 x 10 
 
So abs class today and PT was away so did some more weighted crunches - 3 sets of 30seconds each with 10kg weight.

JK

Lower Body POWER day today and an old mate turned up at the gym who I hadn't seen for a while so had a good catchup. 
 
5mins on the bike as warmup - usual for legs day and the workout was pretty much the same as last weeks. 
 
Squats - 3 x 5 reps @ 110kg. Did a bonus set of 10 at 80kg for fun and made sure I went super deep. 
Leg press - 3 x 10 at 280kg 
Leg extensions - 3 x 10 
Lying leg curls 2 x 10 
Standing calf raises 3 x 12 - Added another 10kg on here today. Hardly felt any different though!

JK

[u]Hypertrophy back and shoulders today - I think this workout is the one that really gets my sweat going. Noticed it last week and again today. Was dripping by the end of it.[/u] 
 
[u]500m row to warmup and then stretches and light BB rows[/u] 
 
[u]Working sets[/u] 
BB Rows - 6 sets of 4 reps (speed work - using only 60kg) 
Pullups - 3 x 10 
Seated row - 3 x 10 supersetted with kettlebell clean and press for 10 each side 
Shrugs - 3 x 12 (upped the weight again) 
Close grip pull downs - 2 x 15 
 
3 sets of of crunches with a 15kg weight above my head - 15 reps each. 
 
Seated overhead press - 3 sets of 10 arnie style 
Upright row - 2 sets of 10 supersetted with cable lat raises 10 reps per side and 10 reps of front raises as well 
 
Was supposed to do my wednesday weigh but forgot so will be tomorrow instead. Been some good eats this week so far. Nice and clean. Doing my best to resist the BK Bomb.

JK

Supposed to be hypertrophy legs today but have decided this will be the day to fit in my fortnightly deadlifts. Probably should have done them first though rather than after squats even though they were light. 
 
So 5mins on the bike and then to the rack. 
 
Squats - 10 x bar, 8 x 60kg, 4 sets of speedwork - 5 reps each at 70k, 10 x 60kg. 
Front squats - 3 sets of 10 at 70kg. 
Deadlifts - 10 x 70kg, 8 x 110kg, 5 x 140kg, 3 x 150kg, 2 x 160kg. Didnt have it in me for the heavies so banged out 2 sets of 15 reps at 110kg. 
Calf raises - 3 sets of 15 
 
And then some HIIT on the cross trainer to finish. Just 15mins of 30seconds full noise hard setting and then 60seconds recovery pace repeated. Great sweat. 
 
Oh and a quick weigh in too 77.0kg.

JK

Hypertrophy chest and arms today and used up another pre-workout sample I got with my protein. This time superpump max. Gave me a pretty awesome pump and reasonable energy and focus. Not that much greater than the kick I get from my usual preworkout short black so would really want to pay alot of $ for it. 
 
Started with a 1000m row and then pressups. 
 
Flat DB bench - 4 sets of 10 with last two sets supersetted with DB flies 
Incline BB bench - 3 sets of 10 
Seated chest press - 3 sets of 10 
 
Heavy seated bicep curls - 3 sets of 8 
OH tricep extensions - 3 sets of 12 
Preacher curls - 3 sets of 12 
Tricep pushdowns - 2 sets of 15 and then what seemed like a neverending drop set. 
Hammer curls 3 sets of drops sets starting at 17.5kg to failure and then less 2.5kg and kept going til I felt (and looked) silly struggling with 5kg DBs. 
 
Finished with some abs work - 3 sets of weighted crunches 30 seconds then unweighted 30 seconds each set.

JK

Pretty poor weekend in terms of booze. Spent alot of friday arvo / evening in the pub but kept in control. Only a 1/2 doz. Had a couple on sat and sunday as well at various bbq/picnics I had to attend. Eats were pretty good though. Resisted all deserts and smashed as much lean meat as possible. 
 
Today was upper body power day. Started with 500m row and then some stretches. 
 
Working sets only 
BB rows - 3 x 5 
Pullups - 2 x 10, 1 x 8 
Lat pull dows - 2 x 10 (upped weights 2.5kg) 
Flat bench DB press - 2 x 5, 1 x 4 
 
Mondays abs class - circuit of 30 seconds each of medicine ball crunches, medicine ball twists and some balance thing - 30 seconds rest and then repeat and repeat. 
 
Dips - 2 x 10 (plus 20kg weight) 
Seated DB press - 3 x 6 (upped weights 2.5kg) 
EZ bar curls - 3 x 10 supersetted with tricep push downs (upped weights 6kg here) 
 
Was a good workout as managed to up the weights in multiple areas. Always nice to see some progress.

The Silver Fern

JK vs BigRed