JK vs BigRed

[JK]

Nah no bacon and eggs and yeah foods not like what we had to put up with in our days of camp! Kids still had to do all the dishes (including adults plates etc) and clean toilets so didnt get off too lightly.

[JK]

Ended up playing golf in a corporate thing yesterday arvo (farkin humid!) so was a struggle backing up for legs this morning.

Warmup - 8 mins ride, roll out and mobility
Squats - 10, 10 then 5x5 with last 3 sets superset with 15 reps of leg press
Good mornings - 15, 12, 12 superset with 20 reps of pulsed bodyweight squats
Leg extensions - 12, 12 then upped weights for two dropsets of 10---> 12 reps
Lying hamstring curls - 15, 15, 15
Calf press - 15, 15, 15
Seated calf raise - 12, 12, 12
Ride - 5mins

[JK]

Legs pulled up alright from yesterday’s average effort but chest still very tender. Must have got it good

Back and biceps today
BB Row - 10,8 then 5x5
Pull-ups - 5x5
Seated row - 15, 12, 10, 10
Lat pull downs (neutral grip) - 15, 12, 10, 10
St arm pull downs - 15, 12, 12

Incline Db curls - 12, 12, 12
Cable curls (on seated row) - 12, 12, 12
Fb hammer curls - 12, 12, 12

Abs work was cable crunches, decline crunches and medicine ball twists

25mins on the bike to finish as it’s my day to drop one of the kids off to school so get some extra time in the gym

[JK]

Shoulders today

BB OHP - 15, 10, then 5x5
BB upright rows - 12, 12, 12
XYTs - 3 sets of 10
Seated arnie DB press - 12, 12, 12
Cable side raises superset with front raises - 12, 10 then dropset 10--> 10
Shrugs - 10, 10, 10
Machine press - dropsets of 10 --> 12 --> 15 reps X 3 each superset with sets of 12 facepulls

[JK]

Deads and arms today

KB swings and glue bridges for warmups
Deads - 10, 8, 5 then 5 sets of 3 @ 150kg.

Machine curls - 15, 12, 12
Weighted chins - (+20kg) x 8, 9, 9 reps
Tricep rope pushdowns - 3 sets of 15
Tricep dips (+20kg) x 10, 12, 12 reps
EZ bar 21s superset with 15 tricep pushups X 3

[JK]

Chest and biceps today
BB bench - warmup sets then 5x5
DB flies - 3 x 12
Incline BB press - 3x10
DB pullovers - 3x12
Machine press - 1 dropset approx 60 reps
Incline DB curls - 12, 12, 10, 10
Cable curls superset with DB hammer curls - 3 supersets of 12/10

[JK]

Legs today and a pretty decent session

Warmup - 8 mins ride, roll out and mobility

Leg extensions superset with hamstring curls - light (think 30kg) x 20/20, 15/15 reps
Squats - 10, 8 then 5x5. Depth felt really good today. Good pause in the hole.
Lunges - 4 laps
Straight leg deads - 3 sets of 20
Leg extensions - 12, 10, 10 then dropset to nothing (approx 60-70 reps)
Seated calf raise - 15, 12, 12, 12
Abs work to finish --> 4 sets machine crunches, 3 sets circuit of medicine ball crunches --> leg drops --> plank

[Paekakboyz]

Legs AND abs, pure animal bro 🖒

[JK]

Back and triceps today

T bar row - 10, 8, 5x5
Pullups - 4 sets of 8
DB row - 4 sets of 10
Widegrip seated row - 3 sets of 12
Straight arm pulldowns - 3 sets of 12
Close grip pulldowns - 3sets of 12

Triceps work was 6 sets of tricep extensions (machine) with last 3 superset with dips to failure

[JK]

Shoulders and abs today

Decided to do reverse pyramids today so working sets start heavy then down a bit in weights but more reps. Warmup work was with rubber bands.

DB seated press - 6, 6, 6, 8, 10 reps
BB upright row - 8, 8, 10, 10
DB seated rear delt raises - 8, 10, 12
DB lateral raises - 8, 10, 12
BB front raises - 8, 10, 12
Facepulls - 10, 12, 15 reps

Abs work was
Decline weighted crunches - 4 sets
Hanging leg raises superset with mountain climbers - 4 sets

[JK]

Deads and arms to finish the week

Warmups was a short ride, KB swings, and glute bridges
Deadlifts - worked up through 60kg, 100, 130, 160 (for 2), 180 x 1, 1, 1 then 6x140

Tricep extensions (machine) - 15, 12, 12
OH DB externsions - 12, 12, 10, 10
Single arm cable curls - 12, 12, 12
Preacher curls - 15, 12, 10, 10
Tricep pushdowns (dropset 68kg to bugger all) superset with DB hammer curls (dropset) X 2

Deadlifts felt great. Was gonna push weights up but no rush

[JK]

Spent the weekend (and Monday) in Aus so no training but lots of walking out and about. Drank heaps of beer and wine too as well as indulged in some good food. Arrived home 1am last night so wasnt the best 530am effort this morning but got some chest and arms done

BB Bench press - 12, 8 then 5x5 then lighter weight dropset 8 --> 8
DB flies - 3 sets of 12
Machine press superset with chest dips - 15/10, 15/10, 15/10
EZ bar curls superset with bench dips - 12/12, 10/12, 10/12
Cable curls dropset superset with Tricep pushdowns drop set - about 50reps in each.

Cardio - 12 mins on cross trainer.

Feeling pretty out of shape at the moment. Need to really tidy up the eating. A wee bit of cardio or higher intensity training would probably help too

[Paekakboyz]

Dang, that is commitment bro! No doubt you'll be back in the groove soon - summer has barely finished so you've got time for next summers cut

[JK]

Legs abs and cardio today

Warmup was 5mins ride then roll and mobility + glute bridges

Leg extensions - 15, 12, 10, 10
Lying hamstring curls - 15, 12, 10, 10
Squats - 10, 8, 5, 5, 5
Leg press - 20, 15, 12, 12, 12
Calf press - 20, 15, 12, 12, 12

Ride - 15mins
Abs - 4 sets jack knife situps

[JK]

Back and shoulders today

BB high pull
Lat pulldowns
Seated row
Straight arm pulldowns
Closegrip pull downs
BB overhead press
BB upright row
DB side raises
BB front raises
Face pulls

10 mins on the bike to finish

[JK]

Deads and arms to finish week

Warmup was KB swings and glute bridges
Deadlifts (Hex bar) - worked up to 150kg for 3 sets of 5

Arms work
Tricep pushdowns - 15, 15, 15
Close grip bench - 10, 10, 8, 8
Cable curls - 15, 15, 15
Weighted chins (+15kg) x 8, 8, 8 8
EZ bar 21s superset with tricep dips to failure - 3 sets

Abs work was machine crunches (5 sets) and 1min of mountain climbers

[JK]

Pretty quiet weekend on both exercise and booze. Son was being a dick yesterday and wasn’t keen for me to join in his pre season rugby fitness session which was a bit of a bugger. Went for a ride instead.

Chest and tri today
BB bench
Db flies
Weighted dips (+30kg)
DB pull overs
Machine press drop sets
Skull crushers superset with bench dips
Tricep pushdowns (triple drop sets)

Cardio was 30mins on cross trainer

[JK]

Legs today. Good as session

Warmup - 10mins ride, roll, mobility

Leg press - 12, 12, 10, 8 then 3 sets of 5 @ 150kg each superset with 15 reps of squats holding 20kg plate
Lying hamstring curls - 15, 12, 10, 10
Leg extensions - 15, 12, 10, 10 then lighter for 2 sets of 15 paused reps
Seated calf press - 30, 15, 15, 15, 15
Hack squats (super slow and deep) - 12, 12, 12 each superset with 15 reps calf press

Abs work was decline crunches and hanging leg raises, 4 sets of each

[JK]

Back and biceps today

BB rows - 12, 10, 8 then 5x5 at 70kg
Pull-ups - 10, 8, 8, 8, 8
Seated row - 4 sets of 12 ramping up the weights
Straight arm pull downs - 15, 12, 10, 10
Close grip pull downs - 12, 12, 10 dropset 10
Incline Db curls - 12, 10, 10, 10
Machine curls - 2 x triple drops set approx 30 reps

Cardio
Cross trainer 15mins
Bike - 20 mins

[JK]

SHoulders and abs today. Shoulders work very similar to a workout I did a few weeks back.

DB seated press - 6, 8, 8, 8, 10 reps
BB upright row - 8, 8, 10, 10
Cable rear delt raises - 8, 10, 12
DB lateral raises - 8, 10, 12
BB front raises - 8, 10, 12
Machine press - 2 triple dropsets (approx 50 reps in each)
Facepulls - 10, 12, 15 reps

Abs work was weighted cable crunches and reverse crunches (3 sets of each) plus 1 min of mountain climbers to finish