JK vs BigRed

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.

Wairau

I have been a bit lazy the last 5 days, but will begin again asap. Your last workout looks fun, tough. However, I can't find where you did your max pull ups with dead hang of 2-3 seconds, shoulder length grip, straight legs. Waiting for that......I did 17 last week, can you top it?

JK

Yeah kinda forgot to do that - maybe tomorrow if I get in there but doubt will top 17!
 
Today was a pretty fun workout. Started with 1000m row and then stretches
 
Deadlifts - 10x70kg, 10x70, 8x110, 6x140, 3x160, 1x170, 1x180, 1x180, 3x160, 8x140 (all felt pretty good but still quite a way off my PB but i was about 6kg heavier back then)
HS Incline Press - 15x20kg/side, 12x30, 12x40, 10x45 (pretty much just fit these in between deadlift sets while I was resting)
 
Then my usual Friday arms smash
Seated DB curls (with iso holds) - 4 sets of 8 x15kg
Preacher curls (with iso holds) - 4 sets of 6 @ 27kg
Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 27kg
Triceps - rope pushdowns (continuous tension, no lockout) 4 sets of 20 @ 44kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Dips (to failure) -12, 15, 18, 16 reps
 
Was gonna chuck in a few new things for arms but didnt want too much DOMS as have important golf game this weekend.

JK

Golf was shit....moving on!
 
Upper body session this morning
 
Warmup was 1000m row and stretches and pressups
 
DB Bench - 10x27.5kg/side, 8x30, 8x32.5, 6x37.5, 6x37.5, 6x37.5
BB rows - 10x40kg, 10x50kg, 8x60, 8x60, 8x60
BB clean and a press - 10x50kg, 10x50, 10x50
Weighted chins - (+10kg) x 10, (+15kg) x 6, 6 reps
Hammerstrength seated press - 10x35kg/side, 6x40, 6x40, 6x40 dropset to 6x35 to 10x20/side
Skull crushers - 12x 32kg, 12x32, 12x34.5
EZ bar curls - 12x32kg, 12x32, 10x34.5
 
Must sort out the weekend eating as always seem to drop a kg or so over the weekend.

JK

Legs today
 
Usual 10mins on bike to warm up then stretching and rollout.
 
Squats - 12xbar, 10x50kg, 8x80, 6x110, 5x120, 5x120, 5x120, 10x80
Leg press - 15x120kg, 15x160, 12x200, 15x200, 15x200.
Leg extensions - 12x60kg/side, 10x66, 8x72 dropset to 6x60 to 6x48.
Lying leg curls - 12x42kg, 10x48, 10x48 dropset to 8x36
Seated calf press - 15x200, 12x300, 15x300, 12x320
5mins on bike to finish.

JK

Back and shoulders today.
 
2km row to warm up - leisurely pace
 
Chins - 8, 10, 10 reps
Rackpulls - 10x100kg, 10x140, 8x180, 8x180
Lat pulldowns - 12x60kg, 10x66, 10x66
Seated row - 12x66kg, 10x72, 10x72
Hyperextensions - 12, 15, 15 reps
Straight arm pull downs - 15x38kg, 15x38
DB seated press - 12x20/kg per side, 12x22.5, 10x25
Shrugs - 20x40kg/side, 15x60, 15x60
Front raises (ez bar) = 15x12kg, 12x15, 12x15
Side DB raises = 12x7.5kg/side, 12x7.5, 12x7.5
 
Hardest day on my elbow/forearm. Got alot of niggle during the workout but feels ok now.

JK

More legs this morning.
 
Warmup was 10mins on the bike, stretch and roll
 
Front squats - 15xbar, 12x40kg, 10x50, 8x60, 10x60, 8x70 (hadnt done these for while but they felt really good)
Lunges - 3 sets of 12 reps per side holding 15kg DBs
Box jumps - just 2 sets of 12 on to an 18inch box.
Reverse hyperextensions - 3 sets of 15
Seated leg curls - 15x60kg, 12x72, 12x78, 12x78
Standing calf raises - 20x150kg, 15x180, 15x180, 15x180

JK

Another friday bro day of chest and arms etc
 
Started with basic warmup of 1000m row and about 50 pressups
 
Hammerstrength incline press - 15x20kg/side, 12x35, 12x37.5, 12x40
CG chins - 12, 15, 12 reps superset with DB pullovers 12x15kg, 12x17.5, 12x17.5
CG bench - 15x50kg, 12x60, 12x60, 12x60
Cable crossovers - 12x20kg/side x 3 sets
Cable curls - 15x38kg, 15x38, 12x44, 12x44 superset with tricep rope pushdows 15x44kg, 15x50, 12x56, 12x56
Incline DB curls - 12x15kg/side, 10x17.5, 1017.5 superset with dips of 12, 15, 15 reps
EZ bar 21s - 21 x 27kg x 3 sets superset with cable kickbacks (6 each overhand and underhand x 26kg)

The Silver Fern

JK vs BigRed