JK vs BigRed

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.

JK

Popped in to the gym this morning after the kindy dropoff and decided to knock out the 10 tonne challenge on the deadlifts - so 10 sets of 10rep at 100kg with 1 minute rest between sets. Realised after the 2nd set it was gonna be alot hard than I thought but smashed it out. Only issue was that I decided not to use my straps as the weights were light but dam I should have as my hands took a bit of punishment 
 
[url=http://www.iforce.co.nz/View.aspx?i=5t224suo.hk5.jpg][img]http://iforce.co.nz/i/5t224suo.hk5.jpg[/img][/url] 
 
Finished off the workout with 4 sets of hamstring curls and 4 sets of calf raises, then 20mins on the spin bike. 
 
 
But before all of the above, I decided to do a proper check-in with the PT as it had been a while (6 weeks or so) and first since I had started the PHAT programme. 
 
Weight was 77.8kg (vs 76.1kg 6 weeks back) and body fat down to 13.5% vs 15.2% last time. Not exact measures as still using the electronic scales approach but its consistent and showing some progress. I do also feel the leanest I have been for a long long time and PT said was looking pretty lean (for me). Other readings were chest up 0.5cm, waist down 0.6cm, hips down 0.2cm, biceps up 0.4cm. So I think pretty good progress overall given the weight has gone up and body fat % down. Will just try keep it all together through the christmas period and then early next year think about my plans for FY13.

Paekakboyz

ha ha I've done the 10*10@100kg on squats. You will be feeling 'awesome' tomorrow JK, I'd enquire about hiring a wheelchair!! 
 
Good work the stats too - getting leaner and still adding some bulk is all good!

BartMan

good calculus <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' />

BartMan

calluses

JK

Thanks guys. My hands are usually pretty good but soft accountants hands cut up easy. Got a sexy as bubbling blister on both hands right now plus a couple of torn ones.....goodie!

Paekakboyz

All the better to hold a beer with!!

JK

Were excellent for holding beers last night. The cooling effect of the ice cold beer was excellent. 
 
The hands are still bit of a mess but did chest and arms this arvo without too much of an issue but all bicep curls needed to be hammer curls.

JK

So after 2 days off the weights I was back in today for the last full week of workouts before christmas, and it was Upper Body Power day. 
 
[u]Working sets only[/u] 
BB rows - 1 x 6, 2 x 5 (upped weights 5kg today) 
Pullups - 2 x 10 (Hands still a bit sore for the pull exercises so only 2 sets) 
Lat pulldowns - 3 x 8 (upped the weights 3kg and dropped the reps) 
 
Abs class

rocky style sit ups - 15 seconds each side / 15 sec rest / 30 sec each side / 15 sec rest / 45 sec each side / 15 sec rest / 60 seconds each side....ouch!
planks - same time setup as above but started with 30secs then through to 90seconds and of course no sides 
 
DB bench press - 1 x 6, 2 x 5 
Dips - 2 x 10 (with 20kg added weight) 
Seated DB press - 3 sets of 8 
EZ bar curls - 3 sets of 10 supersetted with sets of 20 dips (without weight) 
 
Going to be a tough week to control the eats --> 3 client lunches, 3 after work drinks, 1 big end of year pissup and an office daily baking roster.....

JK

Power legs day today so 5mins on the bike and then off to the squat rack 
 
[u]Working sets only[/u] 
Squats - 4 sets of 6 
Leg press - 3 sets of 10 
Hamstring curls - 3 sets of 10 
Leg extensions - 3 sets of 10 
Standing calf raises - 4 sets of 12 
 
Pretty standard legs workout really. For some reason they moved alot of equipment around at the gym. Squat rack still in the same place but most other stuff totally different. Might take a little bit to get use to. One bonus was they have tided up the deadlift area and put some new flooring/hard matt in there. Should be good.

JK

Another good workout this morning. Hypertrophy back and shoulders. 
 
Warmup was just sets of 10 of BB rows and clean and press with just the barbell - 3 sets of 10 of each. 
 
Working sets 
Upright BB rows - 3 sets of 10 
Pullups - 3 sets of 10 supersetted with kettle bell clean and press (10 each side) 
Seated row - 3 sets of 10 - added 6kg here today 
Shrugs - 3 sets of 12 - added 5kg per side 
CG pull downs - 3 sets of 12 - added 3kg today 
Seated OH press - 2 sets of 12 and then the final set was a drop set. 
Rear delt flies -2 sets of 15 
 
Did a quick wednesday weigh in too 77.7kg.

JK

2nd legs day of the week so a focus on volume rather than heavies. Pretty short and sharp workout with a max of 1min rest between sets. 
 
5mins on the bike to warmup and then in to it. 
 
[u]Working sets only[/u] 
Squats - 5 sets of 10 at 90kg 
Leg press - 4 sets of 15 at 200kg 
Calf raises - 4 sets of 20 at 160kg 
 
15mins HIIT on the bike to finish. Done!

JK

Well expected not to wake up this morning with that apocalypse shit so I guess every day from now is a bonus. 
 
1st bonus workout done and dusted. Chest and arms hyper trophy today. No real warmup, just a few pressups, stretches and light sets 
 
Working sets 
BB bench - 3 sets of 10, 2 heavier sets of 5, 1 set of 10 
DB flies - 3 sets of 15 
Incline bench - 3 sets of 10 supersetted with OH cable extensions 
 
Abs class - usual circuit of 4 exercises. 30 seconds each today then 30 seconds rest. 3 times through 
 
DB hammer curls - heavys so 3 sets of 8 supersetted with cable curls to failure 
EZ bar curls -3 sets of 10 wide grip supersetted with tricep push downs and 3 sets narrow grip supersetted with OH dumbell extensions 
 
Good fun. Arms feeling and looking great in the t-shirt at work.

JK

Twos days out from xmas so legs today and upper body tomorrow. 
 
Todays workout was squats (6 sets to max of 130kg), deadlifts (6 sets to 180kg), then back to back sets of leg extensions and hammie curls for 4 sets each of 10 reps no rest, andÂ Â 5 sets standing calf raises to finish. Bit of cycle at the end just to make sure I can walk tomorrow.

NTA

Nice. I'm still having trouble walking from legs the other day. It always feels great to lift that much but the first time back always sucks.

JK

Upper body session this morning. Woke at 630am to watch the cricket but kids were up already and watching some of their crap so made sense to hit the gym and watch it there. And given how good the game was I got another 20 or so minutes in whilst waiting for the victory. 
 
Started with BB only OHP and rows, 3 sets of each. Then in to it proper 
 
BB rows - 2 sets of 10, 2 sets of 8 
Incline bench - 4 sets of 10 
Pullups - 3 sets of 10 
Chest dips w 20kg - 3 sets of 10 
Seated row - 3 sets of 10 
Shoulder press - 3 sets of 12, 10, 8 supersetted with cable lat raises (10 reps per side) 
EZ bar bicep curls - 3 sets of 10 supersetted with OH DB extensions 
Hammer curls - 3 sets of 10 supersetted with tricep push downs. 
 
Abs - various crunches with and without medicine ball, plus medicine ball twists. 
 
Finished off with a 3km row whilst watching the last few overs with the rest of the morning crew who all let out a big whoooooop when guptil hit the winning boundary. Awesome.

JK

Thought it was time to take a couple of pics (before the xmas bloat) so just took these. Excuse the quality as 1) I can't pose and 2) wife isn't the best with the camera. 
 
Weight today is 78.6kg. Not as lean as I would like. No where near any sign of abs. 
 
[img]http://www.iforce.co.nz/i/ybq1tjuy.pld.jpg[/img] 
 
[img]http://iforce.co.nz/i/fghjs44e.utm.jpg[/img]

taniwharugby

haha, I usually go out into the spare room and set the camera up on the timer, buggar getting the missus to help <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> She gives me enough grief about things already <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/wink.png' class='bbc_emoticon' alt=';)' /> 
 
Since you've done it, I just might consider as well given me getting thinner/fitter was a NY's resolution so almost a year!

BartMan

need your elbows higher for the biceps pose....

The Silver Fern

JK vs BigRed