JK vs BigRed

JK

Cardio and abs today
 
30mins on the spin bike and then a roll out as the legs were/are pretty dam tight from yesterday. Then 20mins of abs - circuit of decline crunches (weighted, cross overs), hanging leg raises (straight up and downs, side twists) and balance board.
 
Also think was just low on water yesterday as I weighed in today 0.7kg heavier at 72.2kg which is more like it.

JK

Pretty average workout this morning. Legs were still a bit alot better than yesterday. Started with 5mins on the bike and then was warmup up on the leg press (with 80kg) and on 3rd rep got a nasty twinge in my left hammie.....bugger.....and I had deadlifts planned too! grrrrr had to change things around abit. Ended up doing as follows (again working sets only):
 
Incline BB bench - 10x60kg, 10x65
DB pullovers - 12x25kg, 12x25
Rackpulls (instead of the deadlifts) - 10x160kg, 10x160
Upright rows - 12x44kg, 10x50
HS curls - did 2 superlight sets to try free things up. Felt ok but still a bit more now
Rear delt flies (machine) - 12x36kg, 12x39, 10x42
Standing calf raises - 15x150kg, 12x180, 12x180
Incline DB curls - 12x15kg per side, 10x17.5
Skullcrushers - 12x29.5kg, 12x29.5

JK

Hammie feeling alot better today. Can walk fine on it now. Just a bit tender that's all.
 
Cardio and abs today. 30mins on the cross trainer and then abs which consisted of cable chops (3 sets each high/low and left/right) and then a circuit of medicine ball twists, leg drops and planks for 1 min each - 3 times through.

JK

Hammie still not quite right so couldn't do the legs stuff I wanted to today - well not at decent weights anyway. Added in the extra set in other areas instead
Warmup - 10mins cycle and then 2 sets of 12x30kg hamstring curls which felt ok
Pullups - 10, 10, 10
Close grip pull downs - 12x60kg, 10x66kg
BB overhead press - 10x40kg, 10x40kg and did sets of 10 light front squats at the same weight. Felt ok'ish. Felt best to stop there and be 100% by Monday.
Shrugs - 12x70kg, 12x80kg
Weighted dips - 12x24kg, 15x24kg, 15x24kg
Machine flies - 15x66kg, 15x66kg
Preacher curls - 3 sets of 12x29kg
Tricep push downs - 15x44kg, 12x50kg, 15x50kg.

NTA

What's your body weight atm? Adding that sort of weight to dips is no mean feat.

JK

About 76kg mate. 
Normally use the 28kg kettle bell for dips but was in use so dropped back to24kg and added a couple more reps. 
Hammie feels good now so will be back at full noise next week

JK

Good to see quite an active forum. Hadn't posted for a couple of days and threads down to 6th on the page. This is good!
 
Anyway, weekend was no training at all as daughter didnt have ballet on saturday so no cardio/abs session. Ended up attending the NZIFBB nationals on saturday though which was pretty interesting. Some mean as physiques on show.
 
Today's session (working sets only)
Warmup - 10mins on bike then stretches
Lunges - 20 per side (just bodyweight) and 15 per side holding 20kg dumbells
Squats - 10x90kg, 8x100, 10x90
DB bench - 10x30kg, 10x32.5kg
Dips (bodyweight - to failure) - 22reps, 17reps
1 arm DB row - 10x32.5kg, 10x35kg per side
Hyperextensions - 15 reps, 12 reps (+10kg)
Seated OHP (hammer strength) - 12x25kg per side, 10x27.5kg
Face pulls - 12x38kg, 12x38kg
Cable curls - 12x38kg, 12x44kg each super set with tricep kickbacks 12x7.5kg per side.
 
Felt pretty buggered by the end of it all. Infact, really struggled through the arms work at the end. Should have gone to bed before midnight.

JK

Cardio this morning - 30mins crosstrainer on hills setting. 
5mins of foam roller magic on the legs and glutes 
Then abs which was 15min circuit of decline weighted crunches, hanging leg raises, mountain climbers, prone holds.

JK

Quick update on eats. Still carb cycling and on a deficit so my week looks a bit like this
 
Monday / Weds - 2000cals (160g carbs / 200g protein / 62g fats)
Tues / Thurs - 1600cals (70 / 160 / 75)
Friday - 2400cals (265 / 210 / 55)
 
Sat and Sun - These are the hardest days due to family etc. Usually ensure that one of them is a low carb and low calorie day and this is usually saturday but i vary them around depending on what we have on. Target though for both days is 1800cals.
 
This gives me average daily intake for the week of about 1940cals which is a fair bit below my maintenance level of approx 2500 but should be sufficient for fat loss.

JK

Enjoyable workout this morning. Felt really good. Started with a 1km row and then stretches as per usual.
 
Incline DB bench - 10x25kg, 8x30, 8x32.5
DB flies (flat bench) - 15x15kg
Hamstring curls - 12x36kg, 12x42
Deadlifts - 8x110, 6x140, 5x160, 10x110
Upright rows - 12x38kg, 12x44kg
DB front raises - 2 sets of 12x7.5kg per side
DB side raises - 2 sets of 12x7.5kg per side
Seated calf press - 12x240kg, 10x260, 10x260
Skullcrushers - 6x37kg dropset to 8x27kg X 2
Incline DB curls - 12x17.5k per side X 2
(all working sets only)
 
Workout seemed to take a bit longer than usual (probably due to the deadlifts etc) but went well.

Milk

<blockquote class="ipsBlockquote" data-author="JK" data-cid="397292" data-time="1381730160">
<div>
Quick update on eats. Still carb cycling and on a deficit so my week looks a bit like this
 
Monday / Weds - 2000cals (160g carbs / 200g protein / 62g fats)
Tues / Thurs - 1600cals (70 / 160 / 75)
Friday - 2400cals (265 / 210 / 55)
 
Sat and Sun - These are the hardest days due to family etc. Usually ensure that one of them is a low carb and low calorie day and this is usually saturday but i vary them around depending on what we have on. Target though for both days is 1800cals.
 
This gives me average daily intake for the week of about 1940cals which is a fair bit below my maintenance level of approx 2500 but should be sufficient for fat loss.
</div>
</blockquote>
 
Hey, what's your height and weight to get that req intake? And how did you it work out. My scales and myfitrnesspal are telling me pretty different amounts. Cheers

JK

I'm 1.8 and 77kg which is lightest I have been for yonks.
 
Can't recall which calculator I used but there are alot of them on the net so just search and try a few then take an average.
 
The thing that gives the most variability of where you have to enter your activity levels and I think alot of people overestimate it here and put 5 heavy 1hr sessions when they do 5 workouts in a week but the actually heavy training time would be something like 15mins at most per session. Also daily activity through the rest of the day needs to be factored in. A desk job (like mine) vs say being a postman has massive differences in calorie usage.
 
 
Once you work out you required amount you can either add or deduct say 10-20% depending on if you are looking to gain or lose weight. Try that for a week or two and then adjust further as required.

Milk

Nice - cheers for that.

JK

there was a good calculator I used but can't find it right now. Will try hunt it out later

JK

For something a bit different I am gonna start doing a bit more cardio outdoors. Now that the weather is improving it makes sense and with the beach so close and a couple of good sets of stairs it should be a nice change
 
<img src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/1385478_10200864375834995_741731171_n.jpg" alt="1385478_10200864375834995_741731171_n.jp">

Kirwan

Keas going to be all over this

Wairau

Fantastic scenery, I am so jealous. A couple of suggestions if you don't mind (I know you're very thorough with your workouts so probably have figured out your routines already )...... btw, how many steps, ~300? 
I try not to go over an hour these days to prevent losing too much muscle because the workouts are strenuous. Maybe the first one as a warm-up. After that, push yourself. Done well, your HB will be over 200 at the top of each repeat, after doing 10 or more. You can keep them going, again and again. I find doing them 2 by 2 is best for strength training. I also think walking them 1 by 1 is virtually useless. Great exercise overall for the legs, lungs and heart. Try to run down softly to preserve the knees. Stretch. No breaks. 
Base building 
-all steps done two by two, no extra weight, jog down, repeat for an hour 
-all steps done two by two, 10kg each hand, walk down, repeat for an hour 
-jog up all, single steps, repeat for an hour 
-150 step section, up two by two, jog lightly down, repeat 10-30 times, time it carefully and set yourself targets...and report back on your times...I like this workout most, the up section gets the HB over two hundred, while the down section can be raced down, and the total repeat can easily be done under 1min:45secs. Great for building up recovery speed. Also, it's manageable by your wife or kids, at their own speed....and you'll all be exercising on the same section together.... 
Speed work 
-sprint on the beach, then keep sprinting up 100 steps, jog down, repeat..... 
-with 2X10 kg weights: hike 1 section (2 by 2), leave the weights, jog down, sprint up, carry the weights up section 2, jog down. sprint up both sections, take weights up 3rd section, jog down to bottom and spring up all 3....etc 
-sprint up the steps one by one, aiming quick leg action 
-walk up the first twenty, 2 by 2, then turn and sprint down the steps and 50m along the beach, then jog back and repeat.

JK

Thanks for this Kea - I haven't given much thought to what I'm gonna do on the steps yet so this is really helpful stuff. Apparently there are 280 stairs there.
 
These stairs are a 5min drive from home but also have some just a short jog away down to one of our local beaches (just south of Takapuna main beach). These stairs aren't quite as good as the ones above but I like the idea of being able to job there, hammer out a few stair repeats and be able to jog slowly or walk home.

JK

More cardio today - 30mins on the spin bike at varied pace and resistance levels.
 
Then some stretching with the PT to work on dodgy knee which has been giving me a bit of grief when I kneel down but at no other time etc.
 
Then 20mins circuit for abs of bosu ball (half swiss ball thing) crunches, balancing on bosu ball, cable chops, rocky situps and planks .Good fun and plenty of burn.

JK

Last full body workout of the week done and dusted
 
Warmup was kettlebell swings and clean and press. Lots.
 
Lat pull downs - 12x54kg, 12x60
Seated row - 10x60kg, 10x66
Leg extensions - 12x54kg per side, 12x60
Front squats - 8x50kg, 5x70, 5x70
Pullups (max) - 18
Arnie DB press - 12x20kg x 3 sets
Rear delt flies - 15x36kg, 12x42
Weighted dips (+28kg) - 10, 10, 8
DB Pullovers - 15x25kg
BB curls (12x32kg/12x32/15x32) superset with OH tricep (cable) extensions (15x38kg/12x44/12x47)
(working sets only)
 
Weighed in 76.1kg. Today is a refeed day which is well timed with a morning tea we have on and a client lunch later in the day.
 
Tomorrow should be cardio and abs while daughter has ballet class BUT we are gonna have major issues all weekend due to the open homes for The Block which is 2mins walk from our place. Our roads pretty much closed and expecting The Block to become The Blockage so will just have to see what can be done. Can always go run the local steps!

The Silver Fern

JK vs BigRed