JK vs BigRed

Paekakboyz

I had a sausage roll for breakfast today JK. Thought knowing that would help you get through your low carb day :whistle:
 
We are all about peer support here at Fatbusters!! ha ha
 
Seriously, dude I wish I had your discipline with kai. I am way better now (the odd morning pastry aside) but the low carb approach sounds like a real challenge.
 
Good to hear the knee is on the improve too. When you roll out (foam roller) do you work the teardrop quad muscle and your calves? Ever since I had that sports massage I've made sure I stretch and roll out the entire leg rather than just quads/hammies/glutes.

JK

Yeah bud I make sure I get teardrop and quads involved.
 
Had no eggs at home this am so had to have my proats for breakfast so 30g of my days carbs are already gone. About 250grams of green beans awaits....

JK

Made it through another low carb day. Still alive. Always look forward to dinner where I get a really decent steak and decent salad with lots of avo. Dam good.
 
Full body again today. 1000m row to warmup and then pullups starting with 10 unweighted and then reps of 5, 4, 4, 3, 4 with 20kg added. Then another 10 unweighted for good measure.
 
Rest of workout was:
Incline BB press - 10x50kg, 10x60, 8x65 dropset --> 8x50kg
Upright rows - 12x44kg, 10x50kg
Leg extensions - 12x54kg per side, 10x60 - still taking things easy. Feelin ok though.
Weighted dips (+28kg) - negatives - very slow 5-6 second descent - 8 reps, 6 reps
1 arm DB rows - 10x35kg, 10x35kg
Skullcrushers - 12x29.5kg, 12x29.5
Preacher curls - 12x29.5, 12x29.5
(working sets only)

JK

Cardio and abs today. Usual thursday sorta stuff including a weigh in which was surprisingly good 76.5kg and body fat continuing to drop, now 13.7% so still along way to go but making progress!
 
So did 30mins on the cross trainer and then 1 song (so about 3-4mins) worth of step ups on to a box with 30kg weight bag on the shoulders.
 
Then did stretches and roll out with the foam roller and 10mins of abs which was circuit of mountain climbers, leg drops, rocky situps and a 2min prone hold to finish.

JK

More full body today. 1000m row to warm up and then my chins. 10 unweighted then added weightbelkt plus 20kg for reps of 5, 4 and 4. Then did a couple of sets of negatives for 5 reps each, then two more sets of 4 and 3 standard chins.
 
Rest of workout was:
Hamstring curls - 12x30kg, 12x36, 12x36
HS OHP - 12x25kg per side, 10x27.5, 10x27.5
Deadlifts - 10x70kg, 8x110, 6x140, 5x170
HS Bench - 10x35kg per side, 6x45, 7x45
Pullovers - 12x20kg
Shrugs - 12x70kg, 12x70 superset with front plate raises 12x15kg, 12x15kg drop set to 10x10kg
V-bar push downs - 12x50kg, 12x56, 12x62
EZ bar curls - 12x27kg, 10x37, 6x42

Paekakboyz

Good DLs after that chins workout. Your back will love you tomorrow!

JK

Cheers mate 
Not sure what I will do tomorrow. Maybe some HIIT cardio then abs, or some circuits, or arms?? Hmmmm

JK

Ended up doing a bit of everything this morning. 
Started with a row of 1000m in 3min 32. Then did 5 chins before a max chins attempt and got 23. 
Then a kettle bell circuit of clean and press (10reps per side 18kg kb), kb rows (also 10x18 per side), kb squats (15x26kg), kb swings (15x26kg) and good old push ups (20reps). 3 times thru. 
Then arms....gotta hit arms. Circuit of bb curls, dips, hammer curls and tricep extensions. 15 reps of each twice thru. 
And of course abs which was a circuits of bosu ball crunches, medicine ball twists and the almighty ab wheel. 15reps of each 3 times thru.

JK

Day off yesterday which was well needed. Still got a bit of a cough and down on energy a wee bit but nothing too major.
 
Another week of full body underway. Quite enjoying this. Started with a 500m row and then in to it proper
 
(working sets only)
BB benchpress - 10x50kg, 8x70, 6x75, 5x80, 12x50
Decline DB flies - 12x12.5kg per side x 2
Box squats - 10x60kg, 10x60, 8x80, 10x60 (knee still making a bit of noise but no noticeable pain. If I pull up ok I'm back in to it)
Pullups - 10, 10
Seated row - 12x54kg, 12x60
Seated OHP (smith) - 10x35kg, 10x35kg
Cable side raises - 10x11kg per side x 2
Cable curls - 12x44kg, 10x50kg
OH DB tricep extensions - 15x20kg, 12x25kg

Paekakboyz

what noise is your knee making? a clicking (bone/joint) or do you think it's tendons/ligaments? Have you played around with your stance at all?

JK

Nah not a click so much, more a cracking or grinding type of souund near bottom of the squat movement. Kinda wondering if its always been there, juust never hear it with my sounds on. 
Played with stance a wee bit but not a lot. Just making sure feet are pointing out slightly and continuing on in direction knees are pointing.

Paekakboyz

hmm is it just a noise or can you 'feel' something going awry at that part of the squat? guess it must be the former or you'd have noticed it even when working with sounds on?
 
Have you hassled your PT about it? maybe get him to eyeball your form just in case. If it isn't hurting it might not be anything to worry about

JK

Yeah dont really feel it at all mate.
 
Haven't caught up with Bobby for a couple weeks actually but did a yarn with the other PT about it last week and she gave me a few tips etc and exercises to do but usually I end up looking at her more than I listen.
 
As a reminder she is the brunette in --> <a data-ipb='nomediaparse' href='https://www.facebook.com/photo.php?v=546514568769484'>https://www.facebook.com/photo.php?v=546514568769484</a>

Paekakboyz

ha ha I was going to troll you about her too (thanks for the link he he)
 
Dang, if it isn't hurting and your form is ok then go hard!

JK

Haha troll away.....she's an interesting one alright. Seems to be doing alot of promo work at the moment. Random posters popping up at the gym etc.
 
Should mention that I got some of the whey she promotes last week (NarLabs) and hell it is bloody good stuff. Low carb and fat (about 2.5g of each per serving) and its dam nice. Tastes like chocolate zap with water. $99 for the 5lb tub though so a bit more than I like to pay but can see myself using alot more of it.

JK

Cardio and abs this am.
 
Started with 40mins on cross trainer doing hills at a decent pace. Massive sweat.
 
Then abs - 3 sets of 15 each of weighted decline crunches (10 then 15kg), weighted side bends (15kg), weighted decline twists (10kg). Don't do the weighted side bends often as don't want a super thick waste but like to include them occasionally. Finished with 2 sets of 10 (each side) russian twists using the swiss ball.
 
Low carb day ahead. Ho hum.

JK

Warmup was 5mins cycle and then leg extensions to get quads firing - 12 reps x 48kg per side and then 12 reps more left and right at 42kg and 36kg
 
Leg press - 10x200kg, 10x240, 10x240
Incline DB press - 10x25kg per side, 10x30, 10x30
DB pullovers - 12x20kg
CG pulldowns - 12x60kg, 10x66
Upright row - 12x44kg, 12x50
Standing calf raises - 12x140kg, 12x170, 12x170
Rear delt flies (machine) - 12x42kg, 12x42
Incline DB curls - 12x15kg per side, 10x17.5, 10x17.5
Tricep pushdowns - 12x50kg, 12x56, 10x62
(working sets only)

JK

Cardio and abs etc today.
 
Started with 15mins on the spin bike before PT turned up and started doing body fat measures etc for those keen to check in. Weight pretty much the same and body fat down another 0.2% so all good.
Did 20mins HIIT on the cross trainer after that and then stretching and foam roller on the legs and glutes.
 
Finished with some abs - 4 sets of hanging leg raises and 2 sets each of cable chops low to high and high to low for both sides. Bit avg abs effort really today.

JK

Pic for Paekaks below
<img src="https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash4/1452253_10152407985927178_1509219988_n.jpg" alt="1452253_10152407985927178_1509219988_n.j">
 
Yes that is my PT and my gym. Dem glutes!!

Paekakboyz

Jaysus! I'm pretty sure she lifts!
 
There are some cuties at our gym but very few would give Jade a run for her money.

The Silver Fern

JK vs BigRed