JK vs BigRed

Paekakboyz

It'll be good for you though, keeps the intensity up throughout - sometimes I think adding high volume (till failure) sets at the end means you don't work quite as hard during heavier sets earlier on.

JK

Ouch legs day! Short and sharp as usual but got me good. 
 
5mins cycle to warmup and did another 5 at the end but workout was: 
 
Squats - 15 x 60kg, 12 x 70, 10 x 80, 10 x 90, 10 x 100 (dont like high rep squats!) 
Standing calf raises - 15 x 130kg, 10 x 170, 10 x 190, 10 x 190 
Leg extensions - triple drop sets of 60kg (10 reps), 48kg (10reps) 32kg (10reps) then 2nd drop set was 66x8, 48 x 8, 36 x 8. OUCH 
Ham string curls - more triple drop sets - 2 sets of 48kg/8reps, 42/8 and 36/8. More OUCH

JK

Legs pretty sore today but par for the course and a good sign. Really felt it on the rower during this mornings warmup. 
 
Todays workout was: 
 
1 arm DB rows - 10 x 30kg, 8 x 32.5kg, 8 x 35kg, 8 x 35kg per side 
Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 66, 6 x 66 
Shrugs - 2 sets of 15 x 80kg per side. 
Rear delt flies (machine) 12 reps of 36kg, 39kg and then 42kg 
Skull crushers - triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 27kg for 8 reps each weight. 
Standing DB bicep curls - 2 x triple drop sets of 17.5, 15 and 12.5kg for 8 reps each weight. Did same weights as last week here and should have lifted it as wasnt quite as hard as I remembered it to be. 
 
Quick weigh-in too - 80.2kg.

JK

No training yesterday and decided to stay home and give the wife a valentines day early morning workout. Was my non lifting day anyway. 
 
So today had a sample of musclepharm assault to use and was good stuff as usual. Mid workout I was sweating like Oscar pretorius. 
 
Incline DB bench - 10 x 25kg, 8 x 27.5, 7 x 30, 7 x 30 
DB flies - 12 x 10kg, 10 x 12.5, 10 x 12.5, 8 x 15 
Lat raises (cable) - 12 x 11kg, 10 x 14kg, 10 x 14 per side 
Upright cable rows 2 sets of 12 at 38kg - bonus exercise 
Abs class - usual Friday circuit but 3 times through and then a 3 min prone hold 
CG bench press - 10 x 50kg, 8 x 60, 7 x 65 (got stuck with no spotter so had to roll in off, lucky was close grip so not too heavy), 10 x 60kg 
Ez bar curls - 10 x 27kg, 8 x 37kg, 6 x 39.5, 6 x 39.5, 10 x 27kg 
Oh cable extensions - another bonus exercise - did 3 sets of 12.

JK

Week 6 now underway 
 
Lat pull downs - 8 x 54kg, 8 x 60, 8 x 66, 8 x 69 
Seated rows - 10 x 60kg, 8 x 66, 8 x 72, 8 x 72 
Shrugs - 15 x 65kg, 15 x 75, 15 x 75 
Rear delt flies (machine) - 12 x 36, 12 x 39, 12 x 42 
Tricep push downs supersetted with incline seated DB curls - 4 sets in total for 12 reps of each per set at 56kg/15kg, 62/15, 62/15, 68/15 
 
Got a nice comment from randy sandy (an older but fit woman.....one of those types who would photocopy their tits at friday drinks) this morning who said I was looking noticeably bigger in the shoulders and chest over the past few weeks. Was good feedback to get. 
 
 
No real exercise over the weekend other than a leisurely game of golf. Played one of the longer courses in Auckland (5700m) and carried my bag as usual in the hot sun. Shot an 80 which included a lot of good and bad golf - 1 eagle, 3 birdies, a triple bogey, a double bogey and a whole lot in between. New driver is going well. Hit some long bombs at times much further than before. Good fun!

JK

Legs smashed and smashered. Good 10mins ride to warmup up and then hit em hard. 
 
Leg extensions (12 reps) supersetted with 8 reps of leg press - 60kg/300kg, 66/320, 66/340, 69/340. 
Squats - 10 x 60kg, 10 x 80, 10 x 90, 8 x 100, 10 x 60 
Deadlifts - 10 x 70kg, 10 x 110kg, 10 x 130, 8 x 140. 
Standing calf raises - 20 x 130kg, 15 x 150, 15 x 150, 15 x 150 
 
Finished with another 10 mins on the bike. 
 
Think I am gonna roll in to 5x5 programme after this one is complete which means squats 3 times a week (mon/weds/fri) but may try and make the weds squats front squats to keep things interesting.

Paekakboyz

def a fan of mixing in front squats and box and/or deep back squats. My front squat technique has been getting heaps better and it really helps on back squats. 
 
Back to 55? I want to see your numbers go up on squats bro - if you can crank out that sort of volume (8+ reps) at 90-100kg you should be looking at 120kg for 3-4! Don't want your DL numbers to get too far ahead lol 
 
Where have you seen gains during this particular programme? or are you expecting/hoping that it'll super charge your transition back into 55?

JK

Yeah i want to see my squat go up too and pretty sure it will under 5x5. Deads are a fair bit ahead. About 50kg different for 5RM. 
 
 
Current programme is bit of a mass programme and has a real focus on arms - hitting bis and tris 3 times a week with different approaches each time (is supersets / dropsets / heavy). These are supposed to assist with development in some of the primary lifts I(bench etc) so I'mm hoping it will supercharge me back in to 5x5. One of the PTs yesterday actually said it was a good programme to lead in to a strength training programme and I was gonna do 5x5 anyway......

JK

Quick update as busy day ahead. Not in to bed until 1am so wasn't totally full of life come 530 this morning 
 
Bench press - 10 x 60, 8 x 70, 6 x 75, 5 x 77.5 
DB flies 10 reps each of 10, 12.5 and 15kg 
Side lat raises - 10 x 11kg, 14kg, 14kg per side 
Skull crushers -Â Â triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 27kg for 8 reps each weight. 
Standing DB bicep curls - 2 x triple drop sets of 17.5, 15 and 12.5kg for 8 reps each weight. 2nd set was 20kg, 15kg and 10kg. 
 
Finished with 2 sets of hanging leg raises and 2 sets of decline crunchs.

NTA

Nice work for 4 hours sleep.

JK

Managed to get to bed before midnight last night so had 6 hours ahead of this mornings session which was non-lifting. 
 
Started with 30mins on the cross trainer and then 10mins working with the foam roller. Mainly back and legs and wow did the quads need that. Feel so much better. 
Then did 10 mins on the climber (about 250m) before some abs work which was 20 swiss ball crunches, 20 mountain climbers per side then 10 swiss ball crunches and 10 mountain climbers per side. Short rest and repeat.

JK

Finally got to bed at reasonable hour so much more refreshed today. Started with the usual 500m row and then in to it. 
 
1 arm DB rows - 10 x 30kg, 8x32.5, 8x35, 7 x 35 
Seated cable row - 10 x 60, 8x66, 8x72, 8x72, 
Upright row - 10 x 38, 10x44, 10x44 
Rear delt cable flies - 12x36, 12x42, 12x42 
OH cable extensions - 2 sets of 15x44 to warmup the tris 
CG bench - 10 x 50, 8 x 55, 6x60, 6x60 dropset to 10x50 
EZ bar curls - 10 x 27, 8x37, 8x37, 8x37, 8x37, 
Then did 2 more sets of Ez bar curls (10x27) but with narrow grips and supersetted with 20dips. 
 
Friday pump is on. Suns out so guns out. 
 
Have work pool party this arvo. Almost worth revisiting the gym later.

NTA

[quote name='JK' timestamp='1361472780' post='345842'] 
Have work pool party this arvo. Almost worth revisiting the gym later. 
[/quote] 
 
Pool party at my work would be interesting... providing I get to audit the guest list <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />

Paekakboyz

[quote name='NTA' timestamp='1361483289' post='345922'] 
Pool party at my work would be interesting... providing I get to audit the guest list <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' /> 
[/quote] 
 
Not content to just run the school yard aye!! ha ha you stud you

JK

Im sure most wont swim but the pools at 28degrees so no excuse there.

JK

Another week begins and its gonna be my last on this programme as I am away in Aus next week so gonna cram 5 workouts in to it and then a week off the lifting before getting in to something new. 
 
So todays workout begin with the usual 500m row and stretching 
 
BB bench - 10 x 60, 8 x 70, 6 x 75, 5 x 75 (felt weak!) 
Incline DB press - 10 x 25, 8 x 27.5, 8 x 27.5, 3 x 30kg (yep feeling was right...weak!) 
DB shoulder press (seated) 12 x 15, 10 x 17.5, 10 x 17.5, 8 x 20. 
Cable lat raises - 10 x 11kg, 10 x 12.5, 10 x 14 
Tricep push downs supersetted with incline seated DB curls - 4 sets in total for 15 reps on first set and 12 for the rest at 58kg/12.5kg, 62/15, 62/15, 68/15. 
 
So felt a bit flat today but think its just one of those days. Didnt have the best of sleeps either as the little one was giving us a bit of grief. 
 
4 days to go!

JK

So would normally be legs today but they are scheduled for tomorrow. Today was instead was my weds workout brought forward a day. No rest for them arms and dam did I feel it! 
 
1 arm DB rows - 10 x 30kg, 8 x 32.5kg, 8 x 35kg, 8 x 35kg per side 
Lat pull downs - 8 x 54kg, 8 x 60kg, 6 x 66, 6 x 69 
Shrugs - 1 set of 15 x 70kg and then 2 sets of 15 x 85kg per side. 
Rear delt flies (machine) 12 reps of 36kg, 42kg and 42kg 
Skull crushers - triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 27kg for 8 reps each weight. 
Standing DB bicep curls - 2 x triple drop sets of 17.5, 12.5 and 10kg for 8 reps each weight. Really struggled with these today. Arms were shaking big time after putting the weights down. 
 
Also got some good comments yesterday from my PT who had been away for a week. Reckoned I had put on some noticeable size. All going to plan!

Paekakboyz

NTA carving up in the playground and JK getting props from the PTs! Nice work team!

JK

Wow do I feel flat today. Another late night combined with lack of rest days this week is taking its toll. Was legs this morning and really struggled. Got through the workout but pretty much just went through the motions with weights or/and reps down on everything except calf raises. 
 
Looking forward to that week off

JK

Better effort this morning but geeeeez its hard without them rest days! 
 
Incline DB bench - 10 x 25kg, 8 x 27.5kg, 7 x 30kg, 7 x 30kg 
Machine chest flies - 10 x 48kg, 10 x 48, 10 x 54, 10 x 54 
Side lat raises (cable) - 12 x 11kg, 10 x 14, 10 x 14 
Close grip bench - 10 x 50kg, 8 x 55kg, 6 x 60, 6 x 60, 10 x 50 
EZ bar curls - 10 x 27, 8 x 37, 8 x 37, 8 x37, 8 x 37 
 
One day to go!

The Silver Fern

JK vs BigRed