JK vs BigRed

[JK]

<p>Upper body this morning.</p>
<p> </p>
<p>Warmup - 500m row, pressups and stretches</p>
<p>Incline BB - 10x50kg, 10x50, 8x60, 10x60</p>
<p>Close grip seated pulldowns  - 15x48kg, 12x54, 12x60</p>
<p>Seated DB press - 12x15kg/side, 12x17.5, 10x12 (found these a bit painful in the elbow/forearm when lifting up in to place to start the press - fine once these)</p>
<p>Upright rows - 12x32kg, 12x38, 15x32</p>
<p>Front plate raises - 15x10kg, 10x15, 10x15 supersetted with rear delt (machine) flies - 12x30kg, 12x36, 12x36</p>
<p>EZ bar curls - 10x27kg, 12x27, 12x27, 12x27 supersetted with skullcrushers 10x27, 12x27 and then OH cable extensions for last two sets at 15x36kg, 15x36</p>
<p>Dips to failure - 27reps</p>

[MN5]

<p>Good work pal, loving my weighted dips at the moment, making some good gains which is cool, will be interesting if it carries over to the bench</p>

[JK]

<p>No train weekend but golfed yesterday and I find I often struggle training legs the day of or after golf. Happened today too.</p>
<p> </p>
<p>Legs</p>
<p>Warmup was 5mins on bike, stretch and roll.</p>
<p>Box step ups - 2 sets of 15 per side and then 10 box jumps</p>
<p>Squats - 10xbar, 10x50kg, 10x80kg, 5x110, 5x110, 15x80, 10x80 (heavy stuff wasnt working for me so opted for a few reps instead)</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240</p>
<p>Lunges - 3 sets of 20 reps holding 10kg DBs</p>
<p>Lying hamstring curls - 4 sets of 12x36kg (superset with below)</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p> </p>
<p>Weighed in 79.3kg....still a lightweight!</p>

[Paekakboyz]

<p>Under 80kg!! Sheesh bro, do you even bulk!! </p>
<p> </p>
<p>Not a bad effort even with tired legs yo!</p>

[JK]

<p>Upper body and elbow not feeling that great. Be interesting to see how I pull up.</p>
<p> </p>
<p>Warmup - 500m row, stretches and pressups</p>
<p>Incline DB bench - 12x20kg per side, 12x22.5, 12x25</p>
<p>Lat pulldowns - 12x48kg,12x54, 12x60</p>
<p>BB Bench - 10x60kg, 8x70kg, 8x70, 6x70</p>
<p>Dips (unweighted) - 12, 15 reps</p>
<p>Seated row - 12x54kg, 10x60, 10x60</p>
<p>Hammerstrength OHP - 15x15kg/side, 12x25, 10x30, 10x30</p>
<p>Cable side raises - 12x8kg/side, 12x8</p>
<p>V bar pushdowns - 15x36kg, 12x42, 12x48</p>
<p>Cable curls - 15x30kg, 12x36, 12x42</p>

[JK]

<p>Cardio today - 30mins on cross trainer and then stretching and foam roller (back and legs)</p>
<p> </p>
<p>Some abs work too - weighted decline crunches, weighted side bends, medicine ball twists, leg drops - 3 sets of 12-20reps of each</p>

[JK]

<p>Legs this morning.</p>
<p> </p>
<p>Warmup was 10mins on the bike and then stretching followed by 50 reps of light seated hammie curls</p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 5x140, 5x140, 3x160, 10x110</p>
<p>Seated hamstring curls - 12x54kg, 10x60, 10x60</p>
<p>Front squats - 10xbar, 6x50kg, 10x50, 10x50, 10x50</p>
<p>Reverse hyperextensions - 15, 15, 15 reps</p>
<p>Leg extensions - 10x60kg/side, 10x60, 10x60</p>
<p>Seated calf press - 20x200kg, 15 x220, 15x220, 15x220</p>

[JK]

<p>Upper body today. Arm was a bit sore from golf yesterday arvo but not too bad</p>
<p> </p>
<p>Warmup was 500m row then pressups and some light pushdowns</p>
<p>Hammer strength incline press - 15x15kg/side, 12x30, 12x40, 12x40</p>
<p>Machine flies - 15x48kg, 12x54</p>
<p>T-bar rows - 15x40kg, 10x50, 10x60, 10x50</p>
<p>Weighted dips (+18kg) - 12, 12, 10 reps</p>
<p>Upright rows - 15x36kg, 12x42, 12x42</p>
<p>Cable curls (with rope) 15x26kg, 12x32kg</p>
<p>Skullcrushers - 12x27kg, 10x32, 10x32 dropset to 10x27</p>
<p>EZ bar curls - 12x27kg, 10x32, 10x32 dropset to 10x27</p>
<p>Tricep pushdowns (rope) - 15x44kg, 12x52</p>

[JK]

Cardio today - 40mins on the bike and then some half assed abs work.

[JK]

<p>This week I am going to finish off my last week of PHAT that I was doing a couple of months ago. 5 days straight training with pull motions on 3 of the 5 days which will be a good test. I have next week off on leave (family holiday with no gymming) so I can recover then if things dont go so well this week but hopefully all is good.</p>
<p> </p>
<p>So today - Upper body Power</p>
<p>Warmup - 10mins on cross trainer watching the football and cricket. Would have rowed but too far but the main TVs. Then stretching and pressups</p>
<p>BB Bench - 5x5 @ 75kg</p>
<p>Seated row - 5x5 @ 72kg</p>
<p>Hammer strength overhead press - 5x5 @ 40kg per side</p>
<p>Chins and dips - usually do these weighted but since I hadn't really done pullups for a while I did 5 chins superset with 10 dips (all unweighted) x 5</p>
<p>Cable curls - 3sets of 8 at 54kg superset with more dips (10reps per set)</p>
<p> </p>
<p> </p>
<p>(working sets only(</p>

[Paekakboyz]

<p>good strategy bro, always good to hit the gym heaps before taking a break. 5 days straight of weights will be fun!!</p>

[JK]

<p>Lower body power day today.</p>
<p> </p>
<p>Warmup was 10mins on the bike then stretch and roll plus also did some step hurdle step overs between the warmup sets of squats</p>
<p>Squats - 5x5 @ 110kg</p>
<p>Lunges - 3 sets of 20 @ bodyweight</p>
<p>Deadlifts - 3x5 @ 140kg</p>
<p>Leg extensions - 8x66kg, 8x66, 8x72</p>
<p>Seated leg curls - 8x54kg, 8x54, 8x54</p>
<p>Seated calf press - 8x300, 8x340, 8x340 then 8x160 one leg at a time.</p>

[JK]

<p>Back and shoulders today - expected it to be pretty tough on the elbow so kept weights low, and it was.</p>
<p> </p>
<p>Warmup was 1000m row and stretches</p>
<p>Lat pull downs - 12x54kg, 10x60, 10x60</p>
<p>T-bar rows - 12x45kg, 12x50, 12x50</p>
<p>Straight arm pulldowns - 12x36kg, 12x42, 10x50</p>
<p>Seated row - 12x60kg, 10x60, 10x60</p>
<p>Seated DB press - 12x17.5kg/side, 10x20, 10x20</p>
<p>Upright cable rows - 12x36kg, 12x36</p>
<p>Cable side raises - 12x8kg/side, 10x10, 12x9 superset with front plate raises 15x10kg, 10x15, 10x15</p>
<p>Rear delt flies - 12x36kg, 15x36</p>
<p> </p>
<p>Elbows a wee bit tender so will be a good test to see how it pulls up over the next 24hrs.</p>

[JK]

<p>Hypertrophy legs today and dam my glutes and quads still sore from tuesday.</p>
<p> </p>
<p>Warmup was 10mins on bike and then 5mins of stretch and roll out (painful)</p>
<p>Front squats - 10xbar, 15xbar, 10x50kg, 10x50, 10x50</p>
<p>Leg press - 15x120kg, 15x160, 12x200, 15x200, 12x200</p>
<p>Reverse hypers - 12, 15, 15 reps</p>
<p>Lying hamstring curls  -15x36kg, 12x42, 12x42</p>
<p>Leg extensions - 15x54kg, 15x54, 15x54</p>
<p>Standing calf raises - 20x130kg, 20x150, 20x150, 20x150</p>

[JK]

<p>CHest and arms hypertrophy today - typical friday workout which I hadnt done for a while. Felt dam good.</p>
<p> </p>
<p>HS Incline Press - 35kg/side x 12, 35x12, 40x10</p>
<p>DB Bench Press - 27.5kg/side x 10, 30/side x 8, 8 reps</p>
<p>Machine flies - 54kg x 15, 60x15, 66x15</p>
<p>Cable Curls - 38kg x15 x 3 sets</p>
<p>Cable rope pushdowns - 20x44kg x 3 sets</p>
<p>Incline DB curls - 10x15kg/side for 3 sets (doing iso holds for first 6 or so reps)</p>
<p>Dips - 12, 15, 15 (did these super slow on the drop and supersetted with the DB curls)</p>
<p>EZ bar 21s' - 21x22kg, 21x22, 21x22</p>
<p>Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 20kg (superset with EZ bar 21s)</p>
<p> </p>
<p>Great pump</p>

[JK]

<p>Back in the gym after 1 week off and in to a new rotation of PHAT. Today was upper body POWER.</p>
<p> </p>
<p>Have got bit of a cold, kinda sucks after a week off but often seems to happen for me. Bugs only catch me when I stop.</p>
<p> </p>
<p>Warmup - 500m row then pressups and light cable pushdowns.</p>
<p> </p>
<p>BB Bench - 80kg for 5 x 5</p>
<p>T-bar rows - 60kg for 5 x 5</p>
<p>Seated shoulder press - 35kg/side for 5x5</p>
<p>Chins - 3 sets of 8 (no added weight today) superseted each with 10 reps dips (also unweighted)</p>
<p>EZ bar curls - 3 sets of 8 @ 32kg</p>
<p>Skullcrushers - 3 sets of 8 @ 32kg</p>
<p> </p>
<p>Weight....such woe.... after a week off I've dropped back to 78.0kg....fuk. Off to eat!</p>

[Wairau]

<p>Isn't it just water and glycogen stored in muscle? I wouldn't worry.</p>
<p>What happened to the pull ups?</p>

[JK]

<p>Todays pullups felt ok mate. My left elbow/forearm is always a bit tender after upper body workouts but subsides pretty easy so as long as I'm not hammering it day in and out then I should be ok.</p>

[JK]

<p>Today was lower body power day. Felt pretty weak due to the cold and really struggled with squats.</p>
<p> </p>
<p>Warmup - 10mins on bike and a decent rollout with foam roller. Did alot of those hurdles that I think Hardster posted up in his log while I was doing my warm-up squats</p>
<p> </p>
<p>Workout (working sets only) was:</p>
<p>Squats - 5x5 @ 110kg</p>
<p>Leg press - 3 sets of 10 @ 270kg</p>
<p>Leg extensions - 10x66kg/side, 8x72kg/side</p>
<p>Deadlifts - 3x5 @ 150kg</p>
<p>Lying hamstring curls - 8x48kg, 8x48kg</p>
<p>Seated calf press - 10x280kg then 3 sets of 10 @ 320</p>
<p> </p>
<p>Finished with another 5mins on the bike and more foam roller.</p>

[Paekakboyz]

<blockquote class="ipsBlockquote" data-author="JK" data-cid="440428" data-time="1405369609">
<div>
<p>Today was lower body power day. Felt pretty weak due to the cold and really struggled with squats.</p>
<p> </p>
<p>Warmup - 10mins on bike and a decent rollout with foam roller. Did alot of those hurdles that I think Hardster posted up in his log while I was doing my warm-up squats</p>
<p> </p>
<p>Workout (working sets only) was:</p>
<p>Squats - 5x5 @ 110kg</p>
<p>Leg press - 3 sets of 10 @ 270kg</p>
<p>Leg extensions - 10x66kg/side, 8x72kg/side</p>
<p>Deadlifts - 3x5 @ 150kg</p>
<p>Lying hamstring curls - 8x48kg, 8x48kg</p>
<p>Seated calf press - 10x280kg then 3 sets of 10 @ 320</p>
<p> </p>
<p>Finished with another 5mins on the bike and more foam roller.</p>
</div>
</blockquote>
<p> </p>
<p>At least you got your ass there and worked out! That is always a WIN!</p>