JK vs BigRed

JK

Day off Sunday which was good. Elbow/forearm a bit sore from saturdays KB session.
 
Monday - upper body power day
 
Warmup was 1000m row at a very leisurely pace.
 
BB bench - 10x60kg, 8x70, 6x80, 3x90, 3x90, 3x90
DB rows - 10x27.5/side, 10x30, 8x35, 6x37.5
BB clean and press - 10x50kg,10x50, 10x50
Close grip pulldowns - 12x60kg, 10x66, 8x72
Hammerstrength seated press - 10x35kg/side, 8x37.5, 8x37.5
Lat pulldowns - 12x60kg, 10x66, 10x66
Skullcrushers - 8x37kg, 8x37, 6x37
EZ bar curls - 8x37kg, 8x37, 8x37

JK

Heavy legs day today and just kept it to squats, deads and calves.
 
Started with 10mins on the bike before stretches and a roll out.
 
Squats - 10xbar, 10x60kg, 10x60, 8x80, 8x100, 5x120, 5x120, 3x130, 8x100, 10x60
Deadlifts - 8x70kg, 6x110, 5x140, 3x160, 2x170, 1x180, 1x180, 10x110
Standing calf raises - 15x150kg, 12x180, 12x180, 15x180, 15x180
 
Short ride to finish.
 
Left arm was a bit sore and still is. Wasnt sure if it would handle the deads but felt fine in the pull and didnt use straps until the 170 and 180kg lifts.

JK

Back and shoulders today
 
Usual 1000m row to warm up.
 
Pullups - 50rps. Just banged them out in sets of 5 with short 15-20second rests to give the hands some releif
Arnie press - 12x15kg/side x 3 sets
BB row - 12x40kg, 10x60, 10x60 and the did them underhand for another 12x60, 12x60
Seated DB press - 10x22.5kg/side, 6x25 (struggled to get these up to start off today), 6x25, 12x20
T-bar row - 12x55kg, 10x65 then a dropset of 8x65 --> 6x55 --> 8x45
1 arm KB side raises - 10x8kg/side, 10x8, 10x8
Upright rows - 12x38kg, 10x44, 10x44, 15x32
Hyperextensions (+10kg) - 15, 15, 15 reps
Rear delt flies (machine) - 12x36kg, 10x42, 10x42

JK

2nd legs day of the week and legs pulled up pretty well from tuesdays efforts apart from the calves which are a bit tight.
 
Warmup - 5mins ride on bike then stretch and roll before 2 mins of box stepups
Front squats - 10xbar, 10x50kg, 8x60, 6x70, 6x70, 6x70
Leg press - 20x80kg, 20x120, 12x200, 10x240, 10x260, 10x260 (first two lighter sets were supersets from the last two sets of 6x70kg squats)
Lying leg curls - 12x42kg, 10x48, 10x48, 10x48
Seated calf press - 15x240 x 3 sets
Leg extensions - 100reps x 48kg. Banged em out 10reps per side, short walk across gym and back after 60reps as quads were gonna explode
 
5mins on the bike to finish.

Wairau

Doing two leg days in three days is dedicated! You must have a really good recovery diet and enough rest, plus are getting fitter and fitter. 
Ever try doing 50 reps continuously on, say, squats? Remember Bart used to talk about his lunge workouts, perhaps 100 each side...

JK

Thanks mate. Yeah recovery is pretty good at the moment. Diet is good but rest is never enough. Still only really get 6 to 7 hrs sleep a night on weekdays.
 
Havent tried 50 reps of squats but do the odd 20 rep set of squats but at lighter weights like 90kg. They are tough enough.
 
Lunges are nasty in high reps. Should do a bit more of that. 100reps leg ext was pretty brutal today and I will prob feel it tomorrow

JK

Chest and arms today
 
Warmup was just pressups and rack chins and stretches.
 
Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5
Hammerstrength flat bench - 12x40kg/side, 12x40, 12x40
Weighted dips (+18kg) x 12, 12, 12
 
Seated DB curls (with iso holds) - 3 sets of 8 x15kg
Preacher curls (with iso holds) - 4 sets of 6 @ 27kg
Reverse barbell curls (close grip, full ROM) - 4 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
 
Close grip pushups (to failure) - 14, 15, 15, 12 reps

JK

No training all weekend. Just light cardio (if you can even call it that) with parents vs kids rugby on sat morning and then an hour or so walk around cornwall park with the kids riding their bikes. Easy.
 
Monday - Upper body power day
 
Warmup - 1000m row
 
Workout (working sets only)
BB Bench - 10x50kg, 8x70, 8x80, 3x90, 3x90, 3x90, 8x70
BB rows - 10x50kg, 8x60, 8x60, 8x60
BB clean and press - 10x50kg, 3x60, 3x60, 3x60, 8x50
Weighted chins - (+10kg) x 8, 6, 6, 6 reps
Hammerstrength seated press - 10x30kg/side, 6x40, 6x40, 6x40 dropset to 8x30
EZ bar curls - 10x37kg, 8x39.5, 8x39.5, 8x39.5
V bar pushdowns - 10x62kg, 8x74, 8x74, 8x74 dropset to 8x56

JK

Heavy legs day today
 
Started with 10mins on the bike before stretches and a roll out.
 
Squats - 10xbar, 10x50kg, 10x80, 6x110, 5x120, 5x120, 5x120, 10x80
Leg press - 12x160kg, 10x200, 10x240, 8x280, 8x280
Seated hamstring curls - 12x72kg, 12x78, 10x84, 10x84
Leg extensions - 8x72kg/side, 8x72, 8x72 dropset to 10x54
Seated calf press - 12x260, 8x320, 8x320, 8x320 dropset to 10x200
 
Short ride to finish.

JK

Back and shoulders this morning
 
1000m row to warmup up plus some light KB swings.
 
Lat pulldowns - 15x48kg, 12x60, 12x66, 10x66
Rack pulls - 12x100kg, 10x160, 10x160, 8x180 (straps for top 3 sets)
Close grip pulldowns - 12x66kg, 10x72, 10x72
Seated row - 12x60, 10x66, 10x66
Seated DB press - 12x20kg/side, 12x22.5, 12x22.5, 10x22.5
Shrugs - 15x40kg/side, 12x60, 12x60, 12x60
Front DB raises - 12x7.5kg/side, 12x7.5, 10x10
Upright rows - 12x38kg, 12x42, 10x48
KB side raises - 12x8kg/side, 12x8, 12x8
Face pulls - 15x38kg, 12x44, 12x44

JK

Shorter legs workout today as have an 8am meeting and needed to train and eat before hand
 
Warmup was 5mins on the bike and stretching
 
Box step ups - 15 per side, then added 30kg weight bag for another 2 sets of 15 per side.
Front squats - 10xbar, 10x50kg, 10x50, 10x60, 10x60, 10x60
Lunges - 2 sets of 15 per side then 3 more sets of 12 per side with a 16kg kettlebell in each hand
Ham glute raises - 3 sets of 15
Lying leg curls - 12x42kg, 12x42, 10x45, 10x45
Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 12x180 dropset --> 10x150 --> 10x130

JK

Chest and arms today 
Workout was: 
Hammerstrength incline press - 12x20kg per side, 12x30, 12x35, 12x35, 10x40 
DB bench - 10x30kg/side, 8x35, 8x35, 5x37.5 (each set superset with 10 pushups) 
Machine flies - 15x60kg, 15x66 
Close grip BB bench - 10x60kg, 12x60, 10x65, 10x65 
BB curls - 8x39kg, 6x42, 6x42, 6x42 
Dips - 15, 8 (+22kg), 8 (+22kg), 15 
Hammer curls - 12x15kg/side, 12x15, 10x17.5, 10x17.5 
Tricep pushdowns (rope) - 15x44kg, 12x50, 12x50 
ALright workout overall. Have daughters ballet tomorrow so will get a bonus gym session. Might do yoga as its been a while.

Wairau

Wish I could like this several times, doing 98 dips +22kg is exceptional.
;)

JK

Sometimes you just gotta go all out lol 
Fixed the typo mate

JK

Great session this morning. Felt strong even if my lifts on paper don't look strong. Putting it down to the two home made burgers plus kumara fries I smashed last night.
 
Upper body power day today after no training or real exercise at all over the weekend.
 
Warmup was 1000m row then stretching followed by some light clean and presses and BB rows.
 
BB Clean and Press - 10x40kg x 3 sets (kept em pretty light today - more of an extra warmup really)
T-bar rows - 10x45kg, 8x55, 8x65, 8x65, 8x65
BB Bench - 10x60kg, 8x80, 5x90, 5x90, 5x90, 3x90, 12x60
Pullups - 10, 8, 8, 8 reps (real strict form - wide as grip and deadhang for a full second between reps - doing it for you wairau)
Hammerstrength shoulder press - 10x35kg/side, 8x40, 8x40, 6x40 (tried to dropset it to 35kg but couldnt get it up so dropped back to 20kg/side for 12 more reps)
EZ bar curls - 10x37kg, 8x42, 8x42, 8x42
Skullcrushers - 8x37kg, 8x37, 10x37, 10x37
 
All felt pretty dam good.

Wairau

Good one mate, you have great workouts. The pull ups sound like pretty good form. How was the grip on those, and total time per set?
Over the weekend I did:
Pull ups: 14/12/10 (My hang at bottom would be 2 seconds (or more) and arms are just slightly more than shoulder width, so I get a deep hang. 14-15 takes almost 2 minutes for me.)
Dips: 15/15/10

JK

Grip felt fine to be honest. Last couple reps felt like could easily let go but hung in there. My sets dont take long but never timed.
 
 
Did some <strike>legs </strike>squats this morning. One of those days I wasnt too sure what to do so thought 30mins of squats and then see where it takes me.
 
Warmup was 10mins ride then stretch and roll.
 
Squats - 10 x bar, 10xbar, 10x60kg, 10x60, 6x90, 3x110, 1x120, 1x130, 1x135, 1x140, 10x90, 10x90, 10x90, 15x90
Seated leg curls - 15x66kg, 12x78, 12x78, 10x84
Lunges - 3 sets of 15 per side @ bodyweight
Seated calf press - 15x200, 10x300, 10x300, 10x320 dropset to 12x200
 
5mins on the bike to finish.

JK

Back and shoulders this morning.....kettlebell style
 
Felt like I needed a bit of a blowout so decided to do some circuits this morning.
 
 
Warmup - 1000m row in 3.32 so moderate pace but a couple of good blasts in there.
 
1st circuit was - 20xKB swings (24kg), 12 x KB overhead press (16kg per side), 12 KB rows (24kg per side), 15 KB shrugs (24kg per side) X 5 times through.
 
2nd circuit was - 15 hyperextensions (holding 16kg kettlebell), 12 KB upright row (24kg), 10 KB side raises (8kg per side) X 3 times through
 
3rd circuit was more abs focused - 20 landmines (bar plus 10kg), 15 KB side raises (24kg), 12 KB decline crunches (16kg) X 3 times through
 
 
Short rests between rounds kept me gasping pretty hard but all felt pretty decent overall.

JK

Legs II this morning and a pretty light session really. Just struggled to get in to it.
 
Warmup was 10mins on the bike
 
Leg extensions - 10x36kg left then right then without rest cranking up 42, 48, 54kg
Leg press - 12x160kg, 10x200, 10x240, 10x260, 10x280, 10x280, 10x280
Deadlifts - 10x70kg, 10x110, 8x140, 8x140, 8x140, 8x140
Reverse hypers - 15, 15, 15 reps
Lying leg curls - 12x42kg, 12x45, 8x48 dropset to 10x36
Seated calf press - 20x260, 20x260 then 1 leg at a time 12x160 left/right --> 12x160 left/right no rest, (was gonna do standing but some noob was using it for squats and taking their sweet time about it)
 
Short ride to finish.
 
Caught up with my PT last night and sorted a new nutrition plan as it is what has been holding me back for a while. Was a really good session and gonna be changing things up eating wise a fair bit.

JK

Chest and arms today - pretty much same as I did two weeks ago.
 
Warmup was just pressups and rack chins and stretches.
 
Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5
Flat bench DB flies - 12x12.5kg per side x 3 sets
Weighted dips (+22kg) x 12, 12, 10
Hammerstrength flat bench - 12x40kg/side, 12x40, 12x40
 
Seated DB curls (with iso holds) - 8x12.5kg/side, 3 sets of 8 x15kg
Preacher curls (with iso holds) - 2 sets of 6 @ 27kg, 2sets of 6 @ 29.5kg
Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 27kg
Triceps - rope pushdowns (continuous tension, no lockout) - 3 sets of 20 @ 44kg, 20x50kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Close grip pushups (to failure) - 15, 12, 12, 14 reps
 
New diet underway. Feeling good.

The Silver Fern

JK vs BigRed