JK vs BigRed

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.
 
[url=http://www.iforce.co.nz/View.aspx?i=nuhzousr.czo.jpg]<img src="http://iforce.co.nz/i/nuhzousr.czo.jpg" alt="nuhzousr.czo.jpg">[/url] 

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.

Wairau

What, you're taking off weight! I'd like to see you chuck on 12kg every time you do pull ups, since I'm 87kg. Fairs fair. Ha, then I'd probably have to do the rest of your workout, and I couldn't. 
 
What's this-can't stop, won't stop! Damn straight, you are going really well, it's great to read your workouts, keep it up and aim for 80kg end of year.

JK

I'd struggle mate. Been doing chins with 20kg or so added but only for about 5 reps!
 
Had a decent workout this arvo = was PUSH and was OHP (5 sets), flat bench DB flies (2 sets), Incline DB press (4 sets), Machine flies (2 sets), Leg press (5 sets - more recovery work), OH cable extensions (3 sets), Close grip BB bench (4 sets), standing calf raises (4 sets) skull crushers (4 sets).

Does feel pretty good to be doing some decent volume again rather than 2-3 sets as I was doing for full body.

JK

PULL today with a 1km row to warm up...struggled!
 
Decided to do something different and start with arms. Workout went BB curls (4 sets), close grip pull downs (3 sets), rack pulls (5 sets), hyperextensions (3 sets), lat pull downs (3 sets), upright rows (3sets), front delt raises (3 sets), incline seated DB curls superset with closegrip cable curls (3 supersets).
 
Will go in tomorrow for some cardio and also a proper weigh in and body fat % check to give me a starting point for the year.

JK

30mins on the spin bike this morning then leg stretches, 5 sets of slow leg press, 2 sets of slow leg extensions and some abs work before another 10mins on the bike 
Also did that weighin and 74.8kg and 13.0% BF and took a couple some pics. This will be my starting point for the year and the smallest\lightest you will see me for a long time. <a data-ipb='nomediaparse' class="bbc_url" href='http://www.iforce.co.nz/View.aspx?i=rwgn2tw4.4w5.jpg'><img src="http://iforce.co.nz/i/rwgn2tw4.4w5.jpg" alt="rwgn2tw4.4w5.jpg"></a> 
Alot of work to do to try and get to 80kg and 10% by next summer but keen to hammer it.

JK

No train yesterday but had bit on an upper body session today. Warmed up with pullups and pressups - 3 sets of 10 reps each.
Main part of workout was: Hammerstrength chest press (4 sets), 1 arm BB rows (3 sets), DB arnie press (4sets) superset with shrugs (4 sets), close grip pull downs (3 sets), T-bar pullovers (2 sets) and then an assault on arms to finish which was 3 sets each of EZ bar bicep curls superset with OH cable extensions and then cable curls (using a rope) superset dips to failure (managed 22, 19 and 15).

Will have the weekend off and then get in to things proper next week when I return to work. Initial plan is as follows:
 
Monday = Upper body (strength - 5x5)
Tuesday = Legs (gradually ramping things up and seeing how the knee goes)
Wednesday = Cardio + stretching (as follow up to leg day) + abs
Thurs = Push (chest, triceps, shoulders)
Friday = Pull (back, biceps, traps)
Sat = Cardio + abs (and hopefully more legs depending on how things go)

JK

Light run this morning down along the beach, then big of a swim and run home. Hardly a workout but logged anyway.

JK

First day back at work so back on the 540am starts and the early morning training. First day of new programme today and Mondays are my strength days - 5x5 style.

Warmup - 1000m row.
Workout - BB bench press (70kg x 5,5,5,5,5), T-bar rows (50kg x 5, 5, 5, 5, 6), BB OHP (35kg x 5, 5, 5, 5, 7), Weighted chins (+16kg x 5, 5, 5, 5, 4), Weighted dips (+16kg x 5, 5, 5, 5, 8), EZ bar curls (37kg x 5, 5, 5, 5, 7)
 
Weights weren't super heavy this morning. Had to start a bit lighter today given I hadn't done anything like this for a while and needed to ensure I get all 5 sets of 5 reps in. Squeezed out a few extra reps on the final set where possible. Will aim to add weight to the bar each week as long as I'm completing the 5x5.

Paekakboyz

It all counts bro!! big changes in that selfie too, looking pretty cut! right that's enough man-love for 2014!!

JK

Thanks mate.
 
Struggling with the eating at the moment. Not even hungry but having to shovel in rice and chicken etc.
 
I'm still carb cycling as it appears to work well for me but have updated my calorie intake a fair bit. Feels like i'm forever eating.

The Silver Fern

JK vs BigRed