JK vs BigRed

JK

Week 2 Day 4 - Legs Hypertrophy
 
Warmup was 10mins on the bike and then a rollout
 
Squats (speed work) - 6sets of 3 rep at 70kg (these feel funny and almost not worth doing but must have some benefit as included in the programme for a reason)
Front squats - 50kg x 12, 12, 12reps
Leg press - 160kg x 15, 15, 15 reps
Leg extensions - 48kg x 15, 20 reps
Lying hamstring curls - 48kg x 10, 10 reps
Seated leg curls - 42kg x 20, 48x15
Seated calf press - 240kg x 15, 15, 15, 15 reps
Finished with 5mins on the bike on low resistance. Same old really.

JK

Week 2 Day 5 - Chest and Arms hypertrophy.
 
Was a good workout. Fridays always good. Smashed it.
 
DB Bench press (speed work) - 6 sets of 3 @ 27.5kg per side
Incline BB press - 60kg x 12 rep, 62.5kg x 10, 10 reps
HS Chest press - 70kg x 15reps, 75kg x 12, 12
Cable chest flies - 2 sets of 15 @ 20kg per side
Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 3sets of 8 @ 15kg)
Preacher curls (with isotension hold for 5secs half way down - 3 sets of 4 at 27kg)
Reverse barbell curls (close grip, full ROM and 3 sets of 12 @ 24kg)
Triceps - rope pushdowns (continuous tension, no lockout - 4 sets of 20 @ 44kg),
Skullcrushers (same as preacher curls with 5sec iso hold - 4 sets of 6 @27kg)
Pressups (with hands shoulder width and elbows in close to body - 3 sets fo failure - managed 13, 12, 10 rep).
 
Bit low on time so had to cut the arms workout to 3 sets rather than 4 for most exercises but tweaked weights and rep ranges to keep it interesting. Also have golf tournament tomorrow and didnt want to be utterly useless.

JK

No training all weekend. Just golf and yard work so low intensity all the way. I was hanging out hard to lift this morning as a result.
 
PHAT Week 3 Day 1 - POWER Upper Body
 
Standard warmup of 1000m row. Workout was:
 
T-bar Rows - 75kg x 5, 5, 5
Pullups (weighted) - 10, 10, 10 reps
DB Bench Press - 35kg/side x 5, 5, 4 (almost got 5 reps grr)
Dips (weighted) - +28kg x 10, 10
HS OHP Press - 35kg/side x 8, 37.5kg/side x 6, 6 reps
EZ Bar Curls - 39.5kg x 6, 6, 6
Skull Crushers - 32kg x 10, 10, 10
 
Really enjoying doing this programme again. I like the challenge of the low rep power days and then the variety of the high rep work. Feel like I am making good progress and would highly recommend it to others.
 
As a side note my left elbow continues to give me grief. I am managing it ok but I feel I could really do with giving it a rest for 1-2 weeks however I am not really ready for that right now.

Paekakboyz

Is it a golf elbow kind of injury or something else?
 
Good effort on those T-bar rows!! 75kg is full noise bro!!

JK

More gym then golf but golf doesnt help it that is for sure. It's tendonitis. Seems like I have had it forever now.

Paekakboyz

what a bitch. I get grumpy as if a twinge or injury is slowing down my training!

JK

Week 3 / Day 2 - Lower body power day
 
Arrived at the gym this morning full of disappoint after watching black caps. Wasn't in a great mood.
Started with 10mins on the bike and then stretching and foam roller before the usual 50reps per leg of leg extensions ramping the weights to warmup.
 
Squats - 100kg x 5, 105 x 4, 4
Leg press - 200x10kg, 240 x 10, 260 x 10
Leg extensions - 66kg x 10, 72x8
Deadlifts - 6x110kg, 5x140, 5x140
HS curls - 42 x 10, 48x6, 45x8
Sanding calf raises - 185kg x 10, 10, 10
Seated calf press - 240kg x 15, 15, 15
(working sets only)

JK

Just loving the training at the moment.
 
Week 3 Day 3 Back and Shoulders Hypertrophy
 
Warmup - 1000m row
 
T-bar rows (speed work) - 6 sets of 3 reps at 55kg
Rack chins - 12, 12, 12 reps
Seated row - 66kg x 12, 60x15, 15 reps
Shrugs - 70kg/side x 12, 15, 15 reps
Close grip pulldowns - 66kg x 12, 60x15, 15
Seated DB press - 20kg/side x 12, 12, 12
Upright rows - 40kgx 12, 15 reps
Cable side raises - 8kg/side x 15, 11kg/side x 12, 12 reps
Front raises with kettlebell - 12kg x 12, 12
 
So didnt up the weights much today - focussed more on form and reps and lots of contraction/squeeze at the right parts of the movement.
 
Eats going ok so far this weekend. Rocking in around 2700-2800 cals both days at approx 300g carbs, 200g protein and 80ish of fats.

Paekakboyz

Lower weight days are a lot of fun I reckon. It's often the volume that gets ya. I was reading some material last night about cycling through heavy/light weights and low/high volume etc. Mixing it up is effective and definitely helps keep you fresh with the variety.
 
One article said a low weight/high volume cycle should last a full week (rather than just 1-2 sessions). That's kind of a mind fuck though cause you tend to think your gains are slipping while you go low weight!! But in the longer-term it's beneficial.

JK

Yeah its a strange one on the mind eh.
 
I really like the way this programme is set up. Heavy days are awesome as you can really fire up for them and then the hypertrophy days are a totally different type of awesome with more exercises and ways to hit the muscle plus the additional reps etc. Looking forward to every day at the moment. Tomorrow is legs just 48hours after heavy legs day. Gonna smack out some high rep squats yo!

Paekakboyz

Treat 'em mean, keep 'em keen!!

JK

Week 3 Day 4 - Legs Hypertrophy
 
Warmup was 10mins on the bike and then a rollout.
 
Swapped in high rep squats today rather than the speedwork etc. I feel like I get alot more out of it.
 
Leg press - 20x80kg, 20x160, 20x160
Squats - 10x60kg, 10x80, 10x80, 10x80, 10x80, 10x80, 20x80 (this was my most brutal widowmaker set yet - pretty much only just got through the first 10reps without rest and then really had to grind them out 2reps at a time, then short rest fully loaded and repeated until 20reps all done....was poked!)
Leg extensions - 48kg x 15, 15 reps
Lying hamstring curls - 39kg x 15, 15 reps
Seated leg curls - 42kg x 15, 48 x 15, 15 reps
Seated calf press - 240kg x 15, 260x12, 12, 12reps
 
In fact, looking back it was quite high reps all round today. Did 5mins on the bike to finish - hopefully can walk tomorrow.

Paekakboyz

That is some punishment bro! Bet that last set felt easy as ha ha

El Toro supremo

<blockquote class="ipsBlockquote" data-author="JK" data-cid="421738" data-time="1396464736">
Week 3 Day 4 - Legs Hypertrophy 
 
Warmup was 10mins on the bike and then a rollout. 
 
Swapped in high rep squats today rather than the speedwork etc. I feel like I get alot more out of it. 
 
Leg press - 20x80kg, 20x160, 20x160 
Squats - 10x60kg, 10x80, 10x80, 10x80, 10x80, 10x80, 20x80 (this was my most brutal widowmaker set yet - pretty much only just got through the first 10reps without rest and then really had to grind them out 2reps at a time, then short rest fully loaded and repeated until 20reps all done....was poked!) 
Leg extensions - 48kg x 15, 15 reps 
Lying hamstring curls - 39kg x 15, 15 reps 
Seated leg curls - 42kg x 15, 48 x 15, 15 reps 
Seated calf press - 240kg x 15, 260x12, 12, 12reps 
 
In fact, looking back it was quite high reps all round today. Did 5mins on the bike to finish - hopefully can walk tomorrow.</blockquote>
 
That is brutal! When do you gym?? Mornings or after work?

Paekakboyz

JK is normally a morning workout junkie, no idea how he manages it! I much prefer weights later in the day... unless it's the weekend!

JK

Yeah train first thing in the morning. Alarm goes 530am and at I'm at the gym by 545am. 
 
To be honest I prefer lifting later in the day with more fuel on board but it doesnt work for my time availability so I ended up training fasted on just BCAAs.

JK

Week 3 Day 5 - Chest and Arms hypertrophy.
 
DB Bench press (speed work) - 6 sets of 3 @ 27.5kg per side
Incline BB press - 60kg x 12 rep, 65kg x 10, 10 reps
HS Chest press - 70kg x 15reps, 75kg x 12, 80kgx10
Cable chest flies -15 @ 20kg per side, 15 @ 22kg per side
Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4 sets of 6 @ 15kg)
Preacher curls (with isotension hold for 5secs half way down - 2 sets of 4 @ 27kg, 2 sets of 4 @ 32kg)
Reverse barbell curls (close grip, full ROM and 4 sets of 12 @ 27kg)
Triceps - rope pushdowns (continuous tension, no lockout - 4 sets of 20 @ 44kg),
Skullcrushers (same as preacher curls with 5sec iso hold - 2 sets of 5 @32kg, 2 sets of 6@27kg)
Pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 12, 14, 11 reps).
 
 
Week 3 complete
 
Legs feeling good after yesterday. Glutes a little tender.
 
Running out of BCAAs - maybe 1 serve left so will pop out to my fav supps store and grab some more today.

JK

ÄŒardio and abs this morning after Phin's rugby and waiting for Mia's ballet to finish. 
20mins on cross trainer full noise 
Then abs which was 2 to 3 sets each of decline crunches, cable chops, hanging leg raises, weighted side bends, medicine ball twists and Swiss ball crunches. 
Triceps really feeling it after yesterday. Must have got them good

JK

Week 4 of phat coming up and last week before changing a few exercises to keep things fresh. 
One slight change this week though is that I am going to swap day 3 and 5 around so that chest and arms is done mid week and back and shoulders on Friday. I suspect this is probably better given that under the last few weeks setup I have had two legs days separated by a back day which is not ideal.

JK

PHAT Week 4 Day 1 - POWER Upper Body
 
Standard warmup of 1000m row. Workout was:
 
T-bar Rows - 75kg x 5, 5, 5
Pullups (weighted) - 12, 10, 8 reps
DB Bench Press - 35kg/side x 5, 4, 5
Incine DB press - 27kg x 10, 10
Dips (weighted) - +28kg x 10, 9
HS OHP Press - 35kg/side x 8, 37.5kg/side x 8, 8 reps
EZ Bar Curls - 37kg x 10, 10, 10
Skull Crushers - 32kg x 10, 10, 10
 
Actually felt a bit weak this morning on some of the lifts and didnt lift as well as last weeked. Mixed up a few rep ranges etc for a bit of variety. Overall pretty decent effort.

The Silver Fern

JK vs BigRed