JK vs BigRed

JK

Big curry night with the lads last night. Fair to say that a beer, port and vindaloo hangover ain't the best for lifting. But anyway I was there. Warmup was a 500m row. Felt bad. 
Deadlifts - 6x70kg, 6x70, 5x110, 5x140, 5x160, 5x160, 5x160 
HS OHP - 12x25kg per side, 12x30, 10x32.5 
Hyper extension - 3sets of 15 
Face pulls - 12x38kg, 12x44 
HS bench press - 12x35kg per side, 10x40 
Shrugs - 12x70kg per side, 12x80 
Pull-ups superset with dips - 10/15, 10/15, 8,15 
Cable curls 12x50kg, 10x56, 10x56 
OH tricep extensions (rope) - 12x38kg, 12x44, 10x44

JK

Weekend off with no real exercise at all. Back in to it today with you guessed it....full body sans legs so upper body
 
DB Bench - 10x27.5kg per side, 8x32.5, 6x35
Machine flies - 12x60kg, 12x60
CG pulldowns - 12x54kg, 10x60, 10x66
Seated OHP (Smith) - 12x30kg, 10x40, 10x40
Front plate raises - 15x10kg X 3 sets
Seated row - 12x54kg, 10x60, 10x66
CG BB bench - 12x60kg, 10x65, 8x65
Incline DB curls - 10x17.5kg X 2
Tricep kickbacks - 10x10kg per side X 2
 
Didnt track eats last week but felt about right apart from yesterday which was rubbish due to one of our kids birthday. Will start it up again this week.

Paekakboyz

Any progress with the knee? did you get it checked out?

JK

Had a chat to a the physio at the gym about it and he told me some stuff to consider and do etc.
 
Gonna take it easy through xmas and mainly cycle for cardio for now plus keep working the foam roller hard. He said I really need to warm it up and get in to working in over with the hardest roller I can handle. Will see him tomorrow when I do it.

JK

30mins on the spin bike this morning but struggled to get a decent sweat on. Lots of stretching and foam roller work around knees. Got the harder roller out. Some pain but generally pretty good.
 
10mins blast on abs being 20 reps each of medicine ball crunches, medicine ball twists, mountain climbers and lying leg drops - 3 times through no rest.

JK

Reasonable workout this morning. Quite nice being able to add in an extra set here and there due to not really training legs.
 
Warmup - 500m row
Pullups - 10,12, 10 reps
HS Incline press - 12x30kg per side, 10x35, 10x35
T-bar rows - 10x40kg, 10x50, 10x55 drop set to 10x40
Weighted dips (+22kg) - 12, 12, 10 reps
Upright rows - 12x44kg, 10x50kg, 10x56kg
Standing calf raises - 15x150kg X 4 sets
OH tricep extensions - 12x38kg, 10x44
BB bicep curls - 12x30kg X 3 sets
Tricep push-downs - 15x50kg, 15x56
(working sets only)

JK

Bit of everything this morning. 

Started with 20mins on spin bike and gave it heaps. Pull the odd wheelie or two. Was pretty loose.
Then a little circuit I made up of 12 chinups, 50 box step-up to high knees, 15 renegade rows (7.5kg DB each side) and 20 bodyweight squats. Did it 5 times through with no rest - in fact the rest part if really the stepups as easiest part of it.
Finished with some abs work which was a circuit of bosu ball crunches (20), leg drops (15) and a 1min plank. Did 3 times through.

JK

Friday friday friday!
Started with a weigh in 76.5 and 13.5% BF.....fugg it's gone up. Blaming that xmas eating.
 
HS Bench press - 10x30kg per side, 10x40, 10x40
Deadlifts - 10x80kg, 6x120, 5x140, 3x160, 2x180, 8x120
Seated DB OHP - 12x17.5kg per side, 12x20, 10x22.5 superset with sets of 12x7.5kg seated lateral delt raises
Lat pull downs - 12x60kg, 10x66, 10x66
Skullcrushers - 12x27kg, 10x32, 10x32
EZ bar curls (wide grip) 10x37kg, 10x37
Tricep PD's - 12x56kg, 12x62
EZ bar curls (narrow) 12x27, 12x27
Cable chops - 12x20kg, 10x26, 10x26 (both sides)
 
Gonna be some boozing tonight as taking a few clients to breakers game (usual courtside seats) and entertaining before and after with drinks/dinner etc. No training planned for tomorrow luckily!!

Paekakboyz

Gotta let your hair down every now and again! enjoy!

JK

No train all weekend but had a really good workout this morning. Just felt good. Warmup was 1000m row.
 
BB bench press - 10x60kg, 8x70, 8x80
Decline DB flies - 12x12.5kg per side, 12x12.5
Weighted chins (+22kg) - 5reps, 5reps then negatives for 5 reps, and 5 reps
HS OHP - 12x25kg per side, 12x30, 10x32.5 superset with front plate raises 10x15kg
Seated row - 12x60kg, 10x66, 10x72
OH tricep ext - 12x44kg, 10x50, 10x50
Cable curls 12x44kg, 10x50, 10x56 superset with dips for 15, 20 and 20 reps.
(working sets only)

JK

35mins cardio today on the crosstrainer and then 15mins of abs which was decline crunches without weights and then with weights, then 3 sets each of hanging leg raises, cable chops and then more decline crunches (unweighted) and also twist and crunches.

JK

Managed to twinge the back a bit this morning while casually trying to free a jammed cable prior to starting upright rows. Didnt feel good so I took it pretty easy after this happened, maybe even should have stopped but dont think its too serious just a bit uncomfortable now. But yeah turned what was planned to be a really decent workout in to something pretty ho-hum.
 
BB rows - 10x50kg, 10x60, 10x60
Incline DB press - 12x25kg, 10x30, 10x30
Upright rows - 10x50kg, 10x50
Machine flies - 12x66kg, 15x66
Back extensions - 15, 15 reps
Lat pulldowns - 12x54kg, 12x54
Tricep push downs - 12x50kg, 12x56, 10x62
Hammer curls - 12x15kg, 12x15
(working sets only)

JK

Cardio and stretching only today. Back feeling better but not up for abs work so will do more cardio and abs tomorrow (as unlikely to be good for deadlifts etc) and then a decent workout on saturday all going well.
 
So today was 40mins on the spin bike at varied pace and then 10mins stretching and foam roller work on knees and back in particular.

JK

Chest and tri today - back feeling almost a hundy so will do back, shoulders and biceps tomorrow.
 
DB bench - 10x30kg/side, 10x30, 10x32.5
Incline flies - 12x12.5kg/per side, 10x15
Weighted dips (+28kg) - 12reps, 10, 10
HS incline press - 10x35kg/side, 8x40, 8x40
Tricep OH extensions - 12x38kg, 15x38
Standing calf raises - 12x160kg, 15x160, 15x160, 15x160
Close grip flat bench - 10x60kg, 10x60
Skullcrushers - 12x27kg, 12x32, 12x32
Tricep push downs - 15x56kg, 15x56
(working sets only)
 
Also did weigh in - 75.2kg and 13.1%. Not too bad but no where near as lean as I wanted to be by xmas. Oh well in better shape than I was last year so that's all that really matters. Gonna try do a lean bulk next year and build muscle from a much leaner starting point than what I have been previously working with. Gonna be good!

JK

Back, shoulders and biceps today. Started with 1000m row then in to it proper 
Pull-ups 10, 10, 10 reps 
Deadlifts 6x70kg, 8x70, 6x110, 5x140, 3x160, 5x140, 5x140 
Seated DB press - 10x20kg per side, 10x22.5 X 3 sets each superset with front plate raises 12x15kg 
Seated row 12x69kg, 10x72, 15x54 
Shrugs 12x70kg, 15x70, 15x70 
Cable side raises 12x12kg each side X 2 
Upright rows 12x44kg, 10x48, 10x48 
EZ bar wide grip curls - 12x27, 10x37 X 3 
Preacher curls close grip - 12x27 X 3

JK

So I've had over a week off now and I'm just busting a gut to get back in to the gym after some fairly average eating over the past week. I've been a lot more conscious than in previous years but still when you are surrounded by sweets it can be difficult. Feeling fat and flat right now yet there probably isn't a lot of difference optically to how I looked last week. 
Anyway, not back in Auckland until the new year and will recommence training then. I plan to maintain around the 13% bf mark for at least jan and prob also feb while the beach weather is good. From then it's going to be a lean bulk in attempt to put on some muscle but I really don't want to go over about 15%bf this time. 
Training will be something like push/pull/legs/push/pull first up plus cardio a couple times per week. Need to sort knees out so will see how things go after this time off and ease in to it after comprehensive warm ups and stretching. If no good then off to physio. After this I will probably move to a 4 day split plus cardio. 
Gonna get a whole lot more sleep this year. Set some bed time goals. Also gonna lift my game on the nutrition side as I know improvements can be made. Hopefully this will push me closer to my 80kg and 10%bf goal.

JK

Impromptu bit of exercise today after a visit to the cookie time factory. Wife tagged along too. 
Jogged for about 15min before we found a decent sized area and then ran some shuttle runs of about 20 metres and back where I would run one while the wife rested and vice versa. Nice short runs well sprints so short rest times. Once wife got tired and demanded longer rests we made it two laps at a time so longer run but longer rest. Then I extended to 3 while she stayed at 2. Prob did about 40 rotations. Bit of a walk/light jog home as wife was buggered ( secretly I was too). Decent little blow out.

JK

Back in Auckland so back training woop woop!
 
Woke early and had golf 730am so decided to pop in to the gym 5.30 til 630 for an hour on the spin bike which is really good for my knee. Then went played golf, had a feed and returned for a push session.
 
Pretty basic workout of DB bench press (5 sets), incline DB flies (3 sets), weighted dips (3 sets), standing calf raises (5 sets), HS overhead press (4 sets), leg press (4 sets @ light weight with wide and high foot placement), tricep push downs (3 sets).
 
Hope to get in tomorrow to pull.

JK

Wow feeling it from yesterday. Amazing how a week or two off training can have that sort of impact.
 
Had another session this morning and this time pull. Realised though once I had got to the gym that I had forgotten my shoes (was just wearing jandals) but the young girl Ash said it was fine for me to lift barefoot so I did. Have done barefoot deads and squats before but not an entire workout.
 
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Workout for today was pullups (3 sets of 10), deadlifts (couple sets of 15x70kg through to 5 top sets of 5x150kg), DB rows (3 sets), CG pull downs (3 sets), Hyperextensions (3 sets), Lat pull downs (3 sets), Lat raises (3sets), upright rows (3 sets) facepulls (2 sets) and BB curls (4 sets).
 
Did a quick weigh in too and 75.1kg so not too different to pre xmas.

JK

Quick 30min cycle today and then stretching and work with the foam roller.

The Silver Fern

JK vs BigRed