• Categories
Collapse

The Silver Fern

JK vs BigRed

Scheduled Pinned Locked Moved Fitness Forum
3.7k Posts 28 Posters 514.3k Views
JK vs BigRed
    • Oldest to Newest
    • Newest to Oldest
    • Most Votes
Reply
  • Reply as topic
Log in to reply
This topic has been deleted. Only users with topic management privileges can see it.
  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #833

    [quote name='NTA' timestamp='1361483289' post='345922']<br />
    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=':)' /><br />
    [/quote]<br />
    <br />
    Not content to just run the school yard aye!! ha ha you stud you

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #834

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

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #835

    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.<br />
    <br />
    So todays workout begin with the usual 500m row and stretching<br />
    <br />
    BB bench - 10 x 60, 8 x 70, 6 x 75, 5 x 75 (felt weak!)<br />
    Incline DB press - 10 x 25, 8 x 27.5, 8 x 27.5, 3 x 30kg (yep feeling was right...weak!)<br />
    DB shoulder press (seated) 12 x 15, 10 x 17.5, 10 x 17.5, 8 x 20.<br />
    Cable lat raises - 10 x 11kg, 10 x 12.5, 10 x 14<br />
    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.<br />
    <br />
    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.<br />
    <br />
    4 days to go!

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #836

    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!<br />
    <br />
    1 arm DB rows - 10 x 30kg, 8 x 32.5kg, 8 x 35kg, 8 x 35kg per side<br />
    Lat pull downs - 8 x 54kg, 8 x 60kg, 6 x 66, 6 x 69<br />
    Shrugs - 1 set of 15 x 70kg and then 2 sets of 15 x 85kg per side.<br />
    Rear delt flies (machine) 12 reps of 36kg, 42kg and 42kg<br />
    Skull crushers - triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 27kg for 8 reps each weight.<br />
    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.<br />
    <br />
    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!

    1 Reply Last reply
    0
  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #837

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

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #838

    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.<br />
    <br />
    Looking forward to that week off

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #839

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

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #840

    DONE!!! Last workout of my programme today and I feel its gone pretty well. Worthwhile and would do it again at some point. So today was a 1000m row and then:<br />
    <br />
    Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 66kg, 5 x 72<br />
    Seated row - 10 x 60kg, 8 x 66kg, 7 x 72kg, 8 x 72kg<br />
    Shrugs -12 x 70kg, 12 x 85kg, 12 x 85 per side<br />
    Rear delt flies (machine) 12 x 36kg, 12 x 42, 12 x 42<br />
    Tricep pushdowns 12 reps supersetted with 12 reps of Incline DB curls - 62kg/15kg, 62kg/17.5kg, 68kg/17.5kg<br />
    Finished with a couple of cable curl drop sets for that friday pump - unsure how many reps but LOTs at 50kg/38kg/24kg. Mad pump at the end of it.<br />
    <br />
    A week off now (well plan too). Off to Aus for a "work" for a few days. Might go for a run or two over there but quite possibly not.

    1 Reply Last reply
    0
  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #841

    A week off would probably do you good JK, recharge and relax, then hit the ground running when you get back.<br />
    <br />
    Now if you happen to see Quade on the street...

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #842

    Yeah mate. Looking forward to it.

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #843

    Well went for a light run this evening in sydney around darling harbour and down to the rocks area and back for another lap of darling habour and some random wharves near by. About 40mins all up and a mean sweat in the heat.<br />
    <br />
    Went to the fitness centre in the hotel to get some water and couldnt resist. Made a quick circuit of 100 pushups, 100 (14kg) bicep curls, 100 DB (18kg) shoulder press and 100 situps. Took about 15mins I think, didnt really look at the clock but got my fix.

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #844

    So I've decided I'm gonna start doing 5/3/1 again which I did about this time last year. Unsure how long I will keep at it but needs to be a few cycles to make it worth while.<br />
    <br />
    Will kick it off Monday and do it over 4 days being Monday - Squats, Tuesday - DB Bench, Thursday - Deadlift, Friday - OH Press. Weds will be cardio / stretching etc. The daily assistance work will be more varied than what I did in the past to make sure it stays interesting.

    1 Reply Last reply
    0
  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    wrote on last edited by
    #845

    JK, I'd suggest sneaking in some front squats on the OH press day - they will make a massive difference to your standard/box squats. Plus they are a mean core workout too.<br />
    <br />
    Had job keeping you outta the gym - even on a break!

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #846

    Hey im not in there..... still in sydney. Been eating well too. Hit up the RockPool Bar and Grill last night and had a cracking t-bone steak. 400gram and 300 day aged and dam it was good! The wine has also been very good to me whilst here. Had some excellent reds. That place aint cheap though. Only 4 of us and was $870 from memory (which beleive me is hazy but the receipt don't lie).<br />
    <br />
    <br />
    Gonna use [url="http://www.strstd.com/"]http://www.strstd.com/[/url] as my resource for this one.<br />
    <br />
    Was gonna do front squats as assistance on the monday but could fit them a number of places really. The Dave Tate example on the link above has them on DL day which could also work.

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #847

    Snuck in for some cardio this morning.<br />
    <br />
    Nothing too serious - just 30mins crosstrainer at a good clip.<br />
    <br />
    Will do a spin class and then abs tomorrow.

    1 Reply Last reply
    0
  • NTAN Offline
    NTAN Offline
    NTA
    wrote on last edited by
    #848

    [quote name='JK' timestamp='1362534744' post='349700'] Hit up the RockPool Bar and Grill last night and had a cracking t-bone steak. 400gram and 300 day aged and dam it was good! [/quote]<br />
    <br />

    Lost Redirection
    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #849

    Hah went to Kinglseys last time over actually mate. Another fine establishment that's for sure!

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #850

    Popped in this morning for some abs and arms work.<br />
    <br />
    Did it for the ladies.

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #851

    Well here we go. First day of the 5/31 programme today and today it was squats.<br />
    <br />
    Warmup was 5mins on the bike and then stretching and some foam roller work on the quads and glutes.<br />
    <br />
    Squats - 5 x 85kg, 5 x 90kg, 9 x 95kg (working sets only)<br />
    Accessory work<br />
    Front squats - 5 sets of 10 @ 50kg<br />
    Seated calf raises - 3 sets of 18 @ 260 (am assuming pounds on that machine - usually do 180kg standing so cant fathom 260kg seated!)<br />
    Back extensions - 3 set of 10.<br />
    <br />
    Also did the abs circuit which was 1min each of medicine ball crunches, side plank left, praying mantis on swiss ball, side plank right - twice through with 30seconds rest in the middle.<br />
    <br />
    Did a quick weigh in too at 78.2kg

    1 Reply Last reply
    0
  • pooler fanP Offline
    pooler fanP Offline
    pooler fan
    wrote on last edited by
    #852

    Who's that in your avatar JK ? Looks, erm... kinda impressive.<br />
    <br />
    Sent from my HTC Desire HD A9191 using Tapatalk 2<br />
    <br />

    1 Reply Last reply
    0

JK vs BigRed
Fitness Forum
  • Login

  • Don't have an account? Register

  • Login or register to search.
  • First post
    Last post
0
  • Categories
  • Login

  • Don't have an account? Register

  • Login or register to search.