JK vs BigRed

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

Virgil

Congrats mate your fucking mad! 
We are however unwilling to rule out a 3rd one...

NTA

I have ruled out a third one. The doctor guy who cauterised various tubes through a hole in my sack agrees. 
 
Interestingly, my wife and I both have one sibling, while friends of ours with three or more kids tend to have two or more siblings... 
 
But good on you mate - being a dad is the best job out.

JK

Well baby number 3 arrived last night. Contractions commenced during the Pacquiao vs Marquez fight but we didnt head in to hospital until midnight and then Emme was born just before 3am. Meant I was home 430am'ish and got bugger all sleep (2.5hrs max) but still managed to fit a workout in to the day and it was a pretty good one at that. Semed to have ALOT of intensity. Lots of sweat and a really good pump by the end. 
 
Warmup was 20 pressups, 10 BB rows, 10 OH press (with unloaded 20kg BBs only) three times through. 
 
Working sets only 
BB rows - 3 x 6 at 70kg 
Pullups - 3 x 10 
Lat pull dows - 3 x 10 
Flat bench DB press - 2 x 6, 1 x 4 
Dips - 2 x 10 (plus 20kg weight), 1 x 15 with 10kg weight 
Seated DB press - 2 x 8, 1 x 6 
EZ bar curls - 3 x 10 
Skull crushers - 3 x 10 
 
Did alot of abs work during the workout and fit these in randomly between sets. Sometimes standard crunches, either times decline, sometimes with weight, sometimes without but higher reps. 
 
Will do legs first thing tomorrow before I head to the hospital but for now BED!

NTA

Post birth adrenalin kick! Knowing that your seed has sprouted (again) and that you are the FUCKING MAN! 
 
Well done mate.

JK

Haha cheers mate. It is a good feeling. 
 
Back in there 7am this morning for legs. Good solid warmup on the bike and then the usual legs rountine os squats, leg press, leg extensions, hamstring curls and standing calf raises. 
 
Amazing how much quieter the gym is once people head off for work. 
 
At the hospital now waiting to all clear to go home.

JK

Just fitting in workouts where I can at the moment. Had a pretty good night with the little one and when she woke at 6 I decided it was a sign for me to go to the gym. 
 
Hypertrophy back and shoulders today. Rowed 2km to warmup and then in to it. 
 
Upright BB rows - 6 sets of 4 (speed work) 
Pullups - 3 sets of 10 supersetted with kettle bell clean and press (10 each side) 
Bent over row - 3 sets of 10 using the groundbase setup and olympic bar. 
OH BB press - 2 sets of 10 
Shrugs - 3 sets of 12 
CG pull downs - 3 sets of 12 
Seated Arnie Press - 3 sets of 10 
Upright rows - 2 sets of 10 supersetted with lat raises (10 each side) 
 
Was a good workout.

The Silver Fern

JK vs BigRed