JK vs BigRed

Paekakboyz

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Today was lower body power day. Felt pretty weak due to the cold and really struggled with squats.
 
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
 
Workout (working sets only) was:
Squats - 5x5 @ 110kg
Leg press - 3 sets of 10 @ 270kg
Leg extensions - 10x66kg/side, 8x72kg/side
Deadlifts - 3x5 @ 150kg
Lying hamstring curls - 8x48kg, 8x48kg
Seated calf press - 10x280kg then 3 sets of 10 @ 320
 
Finished with another 5mins on the bike and more foam roller.
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At least you got your ass there and worked out! That is always a WIN!

JK

wow major doms this morning. Glutes and quads tight as fuck. Rowing this morning was pretty dam tender until I loosened up.
 
Back and shoulders hypertrophy today
 
Workout (working sets only) was:
Pullups - max reps 11 (bit weak at the moment and been a while since I've done with any extra weight or at high volume due to the elbow)
Lat pulldowns - 12x60kg, 12x60, 12x60 dropset to another 12x42
Seated row (closegrip) - 12x66kg, 12x66 dropset to 12x48
Seated row (wide reverse grip) - 12x60kg, 12x60 dropset to 10x42
Hyperextensions - 15, 15, 15 reps (unweighted)
Seated DB press - 12x20kg/side x 4 sets
Shrugs - 15x55kg/side x 3 sets
KB side raises - 12x8kg/side x 3 sets
Facepulls - 15x32kg, 15x38
 
Back to tracking my eats this week and making ensure I'm getting enough cals. Been about 2750-2800 both days so far so there or there abouts.

JK

Wow killer leg doms still this morning. Could hardly walk when I woke. Amazing the effect a week off can have.
 
Decided to divert from my planned legs workout and just try look after the legs. Spent 20mins on the spin bike and then a 1min blast on the vibration machine which makes a huge difference. Another 5mins on the bile then the spent 10 painful minutes with the foam roller before another 1min blast on the vibrator.
 
Leg extensions - 3 sets of 20x42kg per side
Seated hamstring curls - 3 sets of 20x48kg per side superset with 15reps of reverse hypers
Leg press - 3 sets of 25x100kg. Nice and light.
Standing calf raises - 4 sets of 20x150kg
 
Then another 10mins on the bike to finish

JK

Chest and arms hypertrophy today.
 
Basic warmup of a short row and press-ups and stretches.
 
Incline DB press - 12x25kg/side, 12x27.5, 10x30, 10x30
DB pullovers - 15x17.5kg, 15x17.5
HS Chest press - 70kg x 15reps x 3 sets
Cable chest flies - 2 sets of 15 @ 20kg per side
Seated DB curls (with iso holds) - 4 sets of 8 x15kg
Cable curls (with iso holds) - 2 sets of 6 @ 38kg, 2 sets @ 44kg
Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 24kg
Triceps - rope pushdowns (continuous tension, no lockout) 4 sets of 20 @ 44kg),
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Pressups (close grip to failure) -12, 10, 12, 11 reps
 
Leg doms finally subsiding..yaah!

JK

Wow this liltle lady is amazing...

JK

Week 2 day 1 - Upper body power day
 
Pretty much same workout as last week but a few increases in weights
 
BB Bench - 85kg for 5 x 5 (+5kg from last week)
T-bar rows - 65kg for 5 x 5 (+5kg from last week)
Hammerstrength seated shoulder press - 37.5kg/side for 5x5 (2.5kg/side from last week)
Chins - 3 sets of 8
Dips (+22kg) - 10, 8, 8 reps
EZ bar curls - 4 sets of 8 @ 37kg
V bar cable pushdowns - 4 sets of 8 @ 68kg
 
All felt pretty good today and the cold is gone (I think) Weight back up to just over 80kg too after last weeks drop.

Paekakboyz

Yeah she did that farking easy aye. 5 foot nothing and strong as a mofo!

JK

Lower body Power today
 
 
Warmup - 10mins on bike and a decent rollout with foam roller. Then 30x30kg leg extensions per side.
 
Workout (working sets only) was
Squats - struggled again - went 5x110kg, 3x120, 3x120, 4x110, 15x80
Leg press - 4 sets of 10 @ 240kg
Leg extensions - 10x66kg/side, 10x72, 8x72
Seated leg curls - 8x78kg, 8x78, 8x78
Lying hamstring curls - 8x48kg, 8x48, 6x48
Seated calf press - 20x200kg then 3 sets of 10 @ 300

JK

Back and shoulders today
 
Warmup was 1000m row then a circuit of KB swings (20x20kg), KB clean and press (12x15kg per side) and 5 pullups. Did it twice through no rest just to get things cranking.
 
Workout (working sets only) was:
Lat pulldowns - 12x60kg, 10x66, 10x60 dropset to another 12x42
Seated row (close-grip) - 12x66kg, 12x66 dropset to 12x48
Seated row (wide reverse grip using lat pulldown bar) - 12x60kg, 12x60 dropset to 10x42
Hyperextensionsc (+10kg) - 15, 15, 15 reps
Seated DB press - 12x20kg/side, 10x22.5, 10x22.5, 15x17.5
Shrugs - 15x60kg/side x 3 sets
Cable side raises - 15x8kg/side x 3 sets
Face pulls - 15x32kg, 12x38, 12x38
 
Ripped through it pretty fast so did 15mins on the x-trainer talking to russian chick.

JK

Legs Hypertrophy today
 
10mins ride on the bike and then a rollout before 2mins worth of box step-ups with 30kg bag on shoulders. Good way to get sweat up.
 
Front squats - 10x50kg, 12x50, 10x60, 10x60
Lunges - 3 sets of 15 per side
Leg press - 3 sets of 20x 160kg
Leg extensions - 3 sets of 15x48kg
Seated hamstring curls - 20 sets of 20 x48kg each superset with 15reps of reverse hypers
Standing calf raises - 15x150kg, 15x180kg x 3 sets
 
Was a decent higher rep workout.

JK

Friday usual chest and arms session - bro day?
 
Warmup was just press-ups and stretches. Then pretty much the same workout as last week
 
Incline DB press - 12x25kg/side, 12x27.5, 10x30, 8x32.5
DB pullovers - 15x17.5kg, 15x17.5
HS Chest press - 80kg x 12reps x 3 sets
Cable chest flies - 2 sets of 15 @ 20kg per side
Seated DB curls (with iso holds) - 4 sets of 8 x15kg
Cable curls (with iso holds) - 2 sets of 6 @ 38kg, 2 sets @ 44kg
Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 24.5kg
Triceps - rope pushdowns (continuous tension, no lockout) 4 sets of 20 @ 44kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Pressups (close grip to failure) -14, 12, 13, 10 reps

JK

30mins doing hills on cross trainer this morning at hardest level. Was a mean sweat. 
Did some abs work too. About 20mins of weighted crunches, medicine ball twists, hanging leg raises, cable chops, Swiss ball crunches, mountain climbers and a couple of 1 min prone holds. 
Was a good blow out

JK

Week 3 day 1 - Upper body power day
 
Last of this one - will be a mix of circuits and weights next week but today was pretty much as per last week plus a few kg here and there.
 
BB Bench - 87.5kg 5, 5, 4, 4, 4
T-bar rows - 70kg for 5 x 5
Hammerstrength seated shoulder press - 40kg/side for 5x5 (a real struggle today)
Chins - 3 sets of 8
Dips (+24kg) - 3 sets of 8 reps, last set dropset to another 10reps unweighted
EZ bar curls - 2 sets of 10 @ 37.5kg then 2 sets of 8 at 39.5
V bar cable pushdowns - 4 sets of 8 @ 74kg
 
Weighed in and still a smidgen over 80kg.

JK

Legs this morning but was really lacking in focus with a couple of medal events on the tv and for some reason twice the normal number of gym goers in there.
 
Warmup was 10mins on the bike then a quick stretch and roll plus some lunges from one end of the gym down to the other end where the squat racks are
 
Squats - 10xbar, 15xbar, 10x60kg, 10x80kg, 10x100, 8x110, 8x110, 8x110
Leg press - 4 sets of 15 @ 200kg
Leg extensions - 10x72kg/side, 8x72, 15x54
Deadlifts - 8x70kg, 5x110, 5x140, 3x160, 1x180, 1x190, 5x150
Lying hamstring curls - 10x42kg, 8x48, 8x48
Seated calf press - 15x240kg then 3 sets of 10 @ 320

JK

No training yesterday as kids were playing up in the early morning.
 
So only one leg session this week and today was back and shoulders plus bonus calves at the end
 
Warmup was 1000m row as usual.
 
Workout (working sets only) was:
Lat pulldowns - 12x60kg, 10x66, 10x66
Seated row (close-grip) - 12x66kg, 10x72
Seated row (wide reverse grip using lat pulldown bar) - 12x60kg, 10x66
Hyperextensions (+10kg) - 15, 15, 15 reps
Seated DB press - 12x17.5kg/side, 12x20, 10x22.5, 10x22.5, 10x22.5
Shrugs - 15x60kg/side x 3 sets
Cable side raises - 15x8kg/side, 12x11, 12x11 dropset to another 10x8/side
Face pulls - 15x32kg, 12x38, 12x44
Seated calf raises - 15x200kg, 15x240, 15x280 dropset to another 12x200 (wanted standing but setup was busy)

JK

Cranked the usual bro Friday workout of chest and arms and killed it big time. Was real good. 
Next week will be my usual heavy days first up and then I think a few circuit style sessions on the other days

JK

Not much exercise this weekend but joined a mate yesterday who's training for the marathon. He ran 27km but I joined him for 12 km near my place and 50mins of running all up. Bit sore yesterday.
 
Ate way too much pizza and cake on sat at son's birthday so hopefully the run balanced some of that out.
 
 
Mixing things up a bit this week. Usual two upper and lower heavier days at the start then a couple days of circuits I think.
 
 
Today was upper body and upped the reps and lowered set numbers from previous week.
 
Warmup was 1000m row, stretches and pressups etc.
 
DB Bench - 12x27.5kg/side, 10x30, 8x32.5, 6x37.5, 6x37.5
DB rows - 35kg x 8, 10, 10, 8 reps per side
Standing BB overhead press - 10x40kg, 8x50, 8x50, 8x50, 10x40
Chins - 2 sets of 10 widegrip, 2 sets of 15 narrow grip.
Dips - 12, 15, 15 reps
EZ bar curls - 12x32kg, 8x37, 8x37, 6x42, 6x42, 12x27
V-bar push downs - 15x62kg, 8x78, 8x78, 6x84 dropset -> 6x72 --> 6x60 -> 8x48

JK

Legs this morning powered by couple of sachets of pineapple mesamorph....this stuff is so farken sweeet tasting.
 
 
Did 10mins on the bike to warmup then stretches and a roll out. Included some of the stretches Donz posted up a youtube vid of the other day. Felt good.
 
Leg extensions - 50reps of 30kg per side
Squats - 15xbar, 12x60kg, 10x90, 6x110, 6x120, 6x120, 20x80
Leg press - 20x80kg, 15x120, 15x160, 15x200, 15x200
Seated leg curls - 15x48kg, 12x72, 12x78
Ham glute raises - 12, 15, 15 reps
Lunges - 2 lengths of the gym with 15kg per side
Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 20x150
 
5mins on bike to finish plus light stretching.

JK

Did 2k row and then a Kettlebell circuit today
 
Each round was:
KB swings - 20reps of 24kg
KB clean and press - 12 reps per side of 14kg
KB rows - 12reps per side of 24kg
KB goblet squats - 20reps of 24kg
Pressups - 20 reps
2mins rest
 
Did 6 rounds and then 15mins of abs work

JK

More of the same stuff today.
 
Did 30mins on the cross trainer at a moderate pace and then a circuit of:
 
Chin ups - 12 reps
Lunges - 12 reps per side
Dips - 15 reps
Burpees - 15 reps
Row - 500m
2min rest
 
Did 5 rounds and then a 5min ride on the bike to cool off.

The Silver Fern

JK vs BigRed