JK vs BigRed

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.

JK

Week 4 / Day 2 - Lower body power day
 
Really good workout today - one of those ones where you just feel unstoppable.
 
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 - 110kg x 3, 4, 3 reps (plus a fair few warmup sets - 10x60kg, 8x80, 6x90kg etc)
Leg press - 200kg x 12, 240 x 10, 260 x 10, 12 reps
Leg extensions - 66kg x 10, 72x8
Deadlifts - 6x110kg, 5x140, 3x160, 3x160
HS curls - 48kgx8, 48x8
Sanding calf raises - 150kg x 10, 190 x 10, 10, 10 reps

JK

Well I didnt end up swapping around days 3 and 5. Thought about it but so hard to look past casual friday (t-shirts = arms day) so left it as is for this week. Will restructure it a bit for next week when I swap in a few new exercises etc.
 
Week 4 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, 69x12, 69x12
Shrugs - 70kg/side x 12, 15, 15 reps
Close grip pull downs - 66kg x 12, 69x10, 69x10
Seated DB press - 22.5kg/side x 12, 12, 10 (pretty surprised here - upped the weights 2.5kg per side and expected maybe 10reps max but managed two full sets of 12 and then a 10..stoked!)
Upright rows - 40kgx 15, 44x15
Cable side raises - 11kg/side x 12, 8kg/side x 15, 8x15

JK

Week 4 Day 4 legs hypertrophy 
Usual warmup of 10mins cycle plus leg extensions at low weight 
Fron squats - 50kg x 12, 60 x 10, 60 x 10, 
Leg press - 160x15, 200 x20, 200x20, 200x20 
Leg extensions - 48kg x 15, 54x15, 54x15 
Lying hamstring curls - 42kg x 12, 36x 15 
Seated leg curls - 48kg x 15, 54x15, 54x15 
No time for calf press as was low on time and couldn't hang around waiting for it to come available

JK

Week 4 Day 5 - Chest and Arms hypertrophy.
 
Did the usual chest stuff but tried a new arms workout which was pretty good. Had a pretty insane hard pump at the end of it. Might have to use this one for a few weeks.
 
DB Bench press (speed work) - 6 sets of 3 @ 30kg per side
Incline BB press - 60kg x 12 rep, 65kg x 10, 10 reps
HS Chest press - 70kg x 15reps, 80kg x 12, 80kgx12
Cable chest flies -15 @ 20kg per side, 15@20kg, 12 @ 22kg
BB Curls - 27kg x10, 27x10, 32x10 (strict form)
Cable rope pushdowns - 15x44kg, 15x50, 15x56
Incline DB curls - 10x15kg/side, 10x17.5, 10x17.5
Skullcrushers - 12x27kg, 10x32, 10x32
EZ bar 21s' - 21x27kg, 21x27, 21x27
Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 20kg

Paekakboyz

As a nod to your Friday Gun show!!
 
That latest gold from Broscience!

JK

Went for a run down devo and back this morning. Was gone for about an hour including a short rest at the turnaround mark. Guessing about 10km all up.

JK

Golfing today (and yesterday) so took it easy this morning. 
Cardio - 40mins on cross trainer at moderate pace 
50 chins (took 4 sets)y and 50 dips (3 sets) 
Then stretching and foam roller work

JK

Short week so Upper / Lower / Upper is the plan before back in to PHAT next week.
 
So upper today. Warmup was 500m row.
 
Lat pulldowns - 12x48kg, 12x54, 10x60
BB Bench press - 12x60kg, 8x70, 6x75, 10x60
Decline flies - 12x12.5kg/side X 2
1 arm DB rows - 12x30kg/side, 10x35, 10x35
Straight arm pull downs - 15x32kg, 15x38, 12x44
DB OHP - 12x22.5kg/side, 12x22.5, 10x22.5
Face pulls - 15x38kg, 15x38, 12x44 (superset with DB OHP)
OH Cable extensions - 15x38kg, 12x44, 12x44
Cable curls - 12x38kg, 10x44, 10x44

JK

Lower body today and thought I should get some squats volume in there, but wanted heavy too so met in the middle.
 
Warmup - 10mins on bike and then foam roller and stretching.
Leg extensions - 20x30kg/side, 20x36kg/side
Squats - 15xbar, 10x60kg, 10x90, 10x90, 10x90, 10x90, 10x90, 20x60, 20x60 - fucked!
Leg press (machine) - 8x280, 8x320, 8x340 (I reckon these are on pounds but felt heavier than that compared to normal leg press - def not kg tho)
Leg extensions - 15x48kg/side, 12x54
Standing calf raises - 12x150kg, 12x180, 12x180
Warm down - anther 10mins cycle and stretching to ensure I can walk this weekend.

JK

More Upper body
 
Warmup was a leisurely 500m row. Didnt realise how bad the doms in my glutes and quads were until I sat on the rower.
 
Chins - 10 (unweighted), then added 20kg for reps of 6, 6 and 5
Incline DB press - 12x27.5kg per side, 10x30, 10x30
Seated row (wide grip) - 15x54kg, 12x60, 12x66
Machine flies - 15x60kg, 15x66
Shrugs - 12x55kg, 15x55, 15x55 each superset with 12x15kg front plate raisses
Hammer curls - 12x15kg/side, 12x15 superset with dips for 20reps each set
Rope cable curls - 12x36kg, 12x42, 12x42 each superset with tricep kickbacks -12x7.5kg then 10x10kg 2nd two sets

JK

Another run this morning but shorter and faster - 6km and bit under 30mins. 
Then a walk along taka beach and back this arvo with wifey at much more leisurely pace. 
Too many hot x buns today.....doh. 
Back in to the updated phat routine tomorrow

JK

PHAT v2 underway Week 1 day 1 
Decided to do lower body power rather than upper body given I train upper body on thurs. 
Warmup was 10mins ride, stretching and foam roller then good old 50reps of light leg extensions 
Squats - 5x5 @ 105kg 
Lunges - just bodyweight today for 3 sets of 20 
Deadlifts - 3x5 @ 140kg plus an extra couple at 160kg 
Leg extensions - 8x66kg, 8x72kg , 8x72kg per side 
Seated leg curls - 10x54kg, 10x60, 10x60 
Seated calf press - 8x320pounds, 8x340, 8x340 
5 mins ride to cool down.

JK

Upper Body Power Day
 
Warmup was 1000m row and some pullups and pressups
 
BB bench - 75kg 5x5 - struggled a bit but got there. Probably could have done with longer rests
DB rows - 35kg per side for 5x5 - easy
Hammer strength overhead press - 40kg/side for 5x5 - These were hard and suprised I got them. Planned to do BB OHP but couldnt be assed weighting
Weighted chins and dips - +18kg for 3 supersets of 5 chins then straight in to 5 dips. Dips much easier than chins.
EZ bar curls - 37kg for 3x8
Skullcrushers - 32kg for 3x8
 
That's the standard upper body power workout for this round but also added in a couple of sets each of straight bar cable pull downs, upright cable rows, rope push downs, hammer curksl and all in the 10-15 rep ranges.

JK

No train on Monday - just golf. And bad golf at that so bit more walking than usual.
 
Today was Back and Shoulders hypertrophy
 
Lat pulldowns - 54kg x 12, 60x10, 66x10
BB rows - 50kg x 8, 8, 10 reps
Straight arm cable pull downs - 48kg x 12, 12, 12 reps
Seated row - 60kg x 12, 66 x 12, 12 reps
Seated DB press - 20kg/side x 12, 22.5 x 10, 10, 10 reps
Cable lat raises - 11kg/side x 12, 12, 8kg/side x 15 reps
Rear delt flies (machine) - 36kg x 12, 12, 12 reps
 
Felt like a pretty standard workout really. And got through it pretty quick so I might add in an extra exercise somewhere.

JK

Lower body hypertrophy today
 
10mins on bike to warmup then stretching, foam roller and high rep leg extensions
Front squats - 10x50kg, 10x60, 10x60, 10x60, 7x65
Leg press - 15x160kg, 15x200, 15x200, 15x240
Reverse hyper extensions - 12, 12, 15 reps
Lying leg curls - 12x42kg, 12x42, 10x42
Leg extensions - 15x54kg/side, 12x60, 12x60
Standing calf raises - 165kg x 15, 15, 15 reps
 
Got some new creatine too. Using ANS Performance Crexcel which is creatine plus a few little extras. Seems decent enough, tastes great. Details at <a data-ipb='nomediaparse' href='http://xplosivsupplements.co.nz/ans-performance-crexcel-creatine-mitofuel.html'>http://xplosivsupplements.co.nz/ans-performance-crexcel-creatine-mitofuel.html</a>

JK

Last day of week 1 of 2nd cycle - Chest and Arms Hypertrophy
 
Not much of a warmup today - just pressups and stretching.
 
DB Bench Press - 30kg/side x 8, 8, 8 reps
HS Incline Press - 30kg/side x 12, 35x12, 37.5x12
Machine flies - 60kg x 15, 66x15, 69x15
BB Curls - 27kg x12, 27x12, 32x10
Cable rope pushdowns - 20x38kg, 15x44kg, 15x50
Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5
Dips - 12, 15, 15 (did these super slow on the drop and supersetted with the DB curls)
EZ bar 21s' - 21x22kg, 21x22, 21x22
Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 26kg (superset with EZ bar 21s)
 
 
Weighed in this morning at 78.8kg so not far off getting above that 80kg mark again

The Silver Fern

JK vs BigRed