JK vs BigRed

JK

Cardio today - 30mins interval training in cross trainer and then 15mins of ab work that included lots of different stuff, weighted and non weighted higher rep. 
Bit bored of current training and kinda unsure what to do. 
Maybe another strength programme or possibly do PHAT again. Keen to smash legs twice a week and get some growth back in to them.

JK

Decided I will do Upper / Lower twice this week and a couple of easy cardio days. Also have an interupted week next week due to a short sydney trip so dont want to commence something new. And as my wrist is still sore (elbow too but it just needs to be managed) I decided to start the week with Lower.
 
Warmup - 10mins on bike and then stretch and foam roller.
Workout - leg extensions (50 reps of 42kg per side in sets of 10 no rest), Squats (10xbar, 10x60kg, 10x60, 8x80, 8x80, 6x90, 6x100, 6x100, 5x100), leg press (12x160kg, 12x200, 10x240, 10x240, 15x120), leg extensions (10x60kg, 10x66, 10x66), standing calf raises (15x130kg, 15x150, 15x150, 15x150).
And another 5mins on the bike to finish.

JK

Upper body today. Wrist and elbow both got through it ok but just had to becareful what exercises I did. Cant really straight barbell curl right now without pain. 
Warmup - 500m 
Workout - Hammer strength incline bench (12x20kg/side, 12x25, 12x30), DB flat bench (12x25kg/side, 8x30, 8x30, 8x30), T-bar rows (15x45kg, 12x55, 10x60), Close grip pulldowns (12x54kg, 10x60, 10x60), DB OHP (12x17.5kg/side, 10x20, 10x20), Hyperextensions (15reps x bodyweight, 10reps +15kg, 10reps +15kg), Skullcrushers (12x27kg x 3 sets), EZ bar curls (12x27kg x 3 sets), Dips (to failure - 24reps, 21reps, 18reps). 
Legs pulled up well from yesterday. Bit of soreness in the glutes and quads but pretty minor. Really rating the benefit of these BCAAs i;ve been taking intra workout. Recovery is awesome.

JK

Cardio this morning - 20mins on the bike and then 20mins on the cross trainer.
 
Finished with 15mins of abs work.
 
Nothing too exciting at all.

JK

Lower body this morning and surprisingly the abs are pretty sore from yesterday

Warmup was 5mins on the bike.
 
Workout was hamstring curls (50reps x 30kg per leg - in blocks of 10 reps per leg), deadlifts (10x70kg, 8x110, 6x140, 6x140, 6 x 140, 2 x 160), front squats (10xbar, 10x50kg, 8x60, 8x60, 8x60, 12x50), lunges (4 sets of lots - maybe 15-20reps per side), leg curls (15x36kg, 12x54, 10x66, 10x66), standing calf raises (15x150kg, 12x165, 12x165, 12x165)
 
Eats - on track for the week, Had a low cal day yesterday at 2150cals. Much bigger day ahead at 2800cals.

JK

Upper body this morning, well mainly arms. Caught up with PT bobby who gave me an awesome arms workout. Never had pumps like this before.
 
Warmup was 500m row.
Workout was pullups (8, 10, which each set supersetted with the smith machine pressup exercise i do as bench warmup, Incline bench (10x50kg, 8x60, 8x60, 8x60, 12x50, 12x50), machine flies (15x54kg, 12x60, 12x66), upright rows (15x38kg, 12x44, 12x44).
 
Then the arms workout which as follows:
Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4sets of 10), Preacher curls (with isotension hold for 5secs half way down - 4 sets of 4), reverse barbell curls (close grip, full ROM and 4sets of 10reps with perfect form and another 6partial reps per set)
Triceps - rope pushdowns (continuous tension, no lockout - 4sets of 20), Skullcrushers (same as preacher curls with 5sec iso hold - 4sets of 6), pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 13, 15 and 12 reps).
 
This toasted the arms. Could feel the blood rushing in to the muscles during the iso holds. Awesome.

Paekakboyz

Are you sure Dr Evil isn't your local PT!!? fark me that sounds down right nasty.
 
I love/hate my barbell bicep drop-sets - pretty much the only targeted stuff I do for the guns. Going to give those reverse grip curls a crack - sounds like fun!

JK

haha it was pretty intense. Hardest arms workout I've had that is for sure.

JK

Did yoga today rather than cardio. Was pretty cool actually and so different to what I normally do. 
Some very nice (and flexible) young ladies there too.

JK

Had a day off work today to tend to a few things including a round of golf this morning.
 
Fit in a quick legs session mid arvo. Always nice to lift with a decent bit of fuel on board.
Warm up was 5mins on the bike before stretching.
 
Workout was: leg extensions (50repsx36kg per side in blocks of 10 or 15), squats (10xbar, 10x60kg, 10x80, 8x90, 6x100, 6x100, 6x100 dropset 8x80, 10x80), leg press (15x160kg, 12x200, 10x240, 10x240, 20x160), lunges (+17.5kg per side x 10 reps/side x 2), unweighted 3 sets of 15reps per side, leg extensions (12x54kg per side, 10x60/side, 10x66/side - tried to be explosive on the ups and then very slow on the downward motion), standing calf raises (20x100kg, 15x140, 12x155, 12x155 dropset 8x140 --> 8x120 --> 8x100). 5 more mins on the bike and stretching to finish.
 
 
 
No DOMS or after effects from saturdays yoga despite is feeling pretty hard. Might try and do it every 3 or 4 weeks as I can always benefit from more stretching and core work.

JK

Glutes sore as this morning. Must have got them good yesterday.
 
Upper body today. Pretty standard workout really.
 
Warmup was 500m row and smith machine pressups - 6 angles at 10reps each so 60 reps.
 
Workout was incline BB bench (10x50kg, 10x60, 10x60, 10x60, 8x65), T-bar rows (10x50, 8x60, 8x60, 10x50), Dips (10 unweighted, +24kg x 10, 10, 10), lat pulldowns (12x54kg, 12x60, 10x66), Hammerstrength OHP (12x25kg/side, 12x30, 10x32.5, 10x32.5), Front plate raises (12x15g, 12x15), Face pulls (12x32kg, 12x38kg), HYperextensions (+10kg x 12, 12, 12 reps), seated DB curls (10x15kg per side x 3), seated OH DB extensions (15x15kg, 12x25, 12x25)

Paekakboyz

<blockquote class="ipsBlockquote" data-author="JK" data-cid="418254" data-time="1394481582">
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Glutes sore as this morning. Must have got them good yesterday.
 
Upper body today. Pretty standard workout really.
 
Warmup was 500m row and smith machine pressups - 6 angles at 10reps each so 60 reps.
 
Workout was incline BB bench (10x50kg, 10x60, 10x60, 10x60, 8x65), T-bar rows (10x50, 8x60, 8x60, 10x50), Dips (10 unweighted, +24kg x 10, 10, 10), lat pulldowns (12x54kg, 12x60, 10x66), Hammerstrength OHP (12x25kg/side, 12x30, 10x32.5, 10x32.5), Front plate raises (12x15g, 12x15), Face pulls (12x32kg, 12x38kg), HYperextensions (+10kg x 12, 12, 12 reps), seated DB curls (10x15kg per side x 3), seated OH DB extensions (15x15kg, 12x25, 12x25)
</div>
</blockquote>
 
That is a solid mornings work bro. My work offers a yoga class once a week... might give it a go - not sure the talent will measure up though!!

JK

Yeah took me a bit longer than usual. Kinda looked up at the clock and it was 7am already. Im usually out of there by then.

JK

limited time this morning so just a 30min session on the spin bike. Cranked it.

JK

Legs this morning but not the best session as played golf yesterday arvo and the hard ground seemed to take a toll on my right knee. Probably didnt do enough of a warmup either unfortunately which was only a 5mins ride and stretching.
 
Workout - leg extensions (30reps per side x 36kg - sets of 10 no rest), Squats (high rep day - 12xbar, 12x60kg, 15x60, 12x70, 15x70, 15x70), hamstring curls (15x36kg, 12x36 x 3 sets with Isohold for 5seconds half way down), reverse hyperextensions (12, 12, 15, 15 reps)
 
Finished with a 5min ride and 15 mins of foam roller and abs work.

JK

Didnt train this morning as had a big night after the old old boys funeral yesterday. Had many good yarns with some other retired referees and fellas from his rugby days. Was a pretty positive funeral really with lots of tales that made ya smile etc. I was told a couple of ancient ex All Blacks were there too but didnt catch names or have time to talk to them.
 
Anyway arrived at work today to find a mate had sent me a big box of supplement samples, theres plenty of preworkouts (incl new superpump 3.0), fat burners, random pump products, protein etc.
 
Gonna give one of the pre's a blast now and hit the gym.

JK

Good session late this arvo. Took a sample of giant sports bioshock and very impressed. Good focus and energy but very impressive on the pump side and sweated like no tomorrow. 
Workout was shoulders (seated DB press, shrugs, cable raises side and front) then arms doing the same session as last Friday with additional weight.

JK

30mins cardio on cross trainer this morning then 15mins ab work

JK

Time for a change so back in to Layne Nortons PHAT program starting tomorrow

JK

Day 1 of PHAT - Upper Body Power Day.
 
Standard warmup of 1000m row. Workout was:
 
T-bar Rows - 70kg x 5, 5, 5
Pullups (weighted) - 10, 10 reps
DB Bench Press - 32.5kg/side x 5, 5, 5
Dips (weighted) - +28kg x 10, 10
HS OHP Press - 32.5kg/side x 10, 10, 8
EZ Bar Curls - 37kg x 8, 8, 8
Skull Crushers - 24.5kg x 10, 10, 10
 
Pretty decent workout but took a bit longer than I expected. Also started the DB Bench Press with 35kg per side but struggled to get the buggers up so chopped back to 32.5kg. Maybe next time.

The Silver Fern

JK vs BigRed