JK vs BigRed

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.

JK

Lower Body POWER day again so usual story of 5mins on the bike to warm up and then in to it. 
 
Squats - didnt feel that great today to be honest. Warmed up nice and then did 5 reps @ 100kg and went for 5 at 110kg but felt weak so stopped after 3. Did 2 more sets of 5 at 100kg but still felt a bit flat. Weird. 
Leg press - 3 x 10 at 280kg and 1 x 20 at 200kg 
Leg extensions - 2 x 10, 1 x 8 - added another 6kg today 
Lying leg curls 3 x 10 
Standing calf raises 3 x 12 - Added another 10kg on top of last week since I felt bugger all difference. Much more noticeable. 
 
Did a quick weigh in too at 76.9kg so weight seems to be holding steady at the mo. Reasonably happy around this weight as I'm a bit leaner than I have been for a while BUT still no abs so either need to cut down more (prob need to do some cardio) or just keep as is. With the pending christmas food baby due in 3 weeks time I can see even the latter being a struggle.

JK

Hypertrophy back and shoulders today. Got to gym and realised I had left my suit at home....doh! Had to go back home to get it so ended up being about 5mins late but no biggy. 
 
Rowed up a quick 1000m and then some light overhead press and rows with just the empty 20kg barbell. 
 
[u]Working sets[/u] 
BB rows - 6 sets of 4 reps (speed work - again only using only 60kg). 30 seconds rest between sets so flys by. 
Pullups - 3 x 10 
Seated row - 1 x 6 (read the weight wrong - picked shrugs weight and struggled!), 2 x 10. 
Shrugs - 3 x 12 
Close grip pull downs - 2 x 12 
Stretching class - about 10mins of stretching, no highlights 
Seated overhead press - 3 sets of 12 
Upright row - 2 sets of 10 supersetted with cable lat raises 10 reps per side and 10 reps of front raises as well 
 
Feeling pretty good at the moment with how training is going. Hopefully have a good run through to christmas

JK

Lower body hypertrophy day today but decided to do something a wee bit different and smash out some volume. 
 
10mins on the bike for a decent warmup and then over to the squat rack to set up camp. 
 
Did a couple of sets of just the bar and stretches to ensure I was all ready to go and then I commenced a squat marathon of 10 sets of 10 reps at 80kg (approx bodyweight) with a max of 1 min rest between sets. This was actually a lot harder than I thought and wasn't expecting to really feel it until in to the latter half but no, after 3 sets I was feeling it. Got through it fine in the end but had to dig pretty deep at times. Made sure I concentrated on form too and going as deep as I could. Was great. 
 
That took about 20mins all up so then did 4 sets of 12 hamstring curls and 4 sets of 15 standing calf raises before finishing with another 15mins on the spin bike. 
 
Was a nice change.

JK

Final day of the week - chest and arms hypertrophy. Wooo always fun. 
 
Warmup was a few sets of OHP and BB rows with just the 20kg BB and some pressups. 
 
Started with BB Bench - had been a while - 10 x bar, 10 x 60kg, 10 x 60, 8 x 70, 8 x 70,10 x 60 
Machine flies - 3 sets of 12 
Incline BB bench - 2 sets of 10 standard grip and 2 sets narrow grip supersetted with OH cable extensions for 15 reps each. 
 
Abs class - usual friday circuit of crunches, twist and crunches, reverse crunches, leg drops - but today 30seconds each twice through before a rest. Then repeat. 
 
Arms work was: 
3 sets of heavy bicep curls supersetted with skull crushers 
3 sets of ez bar curls wide grip 
3 sets ez bar curls narrow grip supersetted with cable pushdowns 
 
Weekend off but highly likely baby no3 will turn up this weekend so hardly a weekend off!

taniwharugby

so you do 3 bicep exercises vs 2 triceps in your workouts? 
 
After reading a few articles (dont believe everything I read BTW <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> ) I've recently changed the other way putting more on the triceps, and have been getting better burn. 
 
Baby #3, sheesh, Mrs TR speaks of this from time to time, me no likey the idea, so she got a dog/cat instead!

Paekakboyz

Good luck and congrats in advance bro!! Completing the trilogy just like Sir Peter Jackson!!

JK

I try to mix it up and just go with whatever I feel like for the day but make sure I hit both. 
 
Today I also did close grip bench (incline) so am working triceps there and also of course with the overhead extensions. So I guess I actually did 4 different exercises for the triceps. 
 
Does make sense to work them more though given the triceps make up more of the arms muscle than biceps do.

JK

Cheers guys......3 GULP! 
 
Gonna be a big step up from the man on man defence we been running to the zone defence thats gonna be required from here on in. Whole new ball game.

taniwharugby

What age are your other 2? 
 
We have nigh on exactly 3 years gap between our 2. 
 
On the arms, I guess you just get alot of people who like to hammer the biceps and triceps are almost an after thought (admit I have been guilty of this) but I guess oyu do also use your triceps in plenty of other exercises anyway.

JK

Mia will be 5 in March and Phin turned 3 back in August so a bit more of a gap on this one

The Silver Fern

JK vs BigRed