JK vs BigRed

JK

Yeah bridge walk is about 2 hours all up and you go 3/4 of the way across and back and take various detours like down inside the big concrete supports, over the top over the actual motorway bit up by the flags etc. Plus of course time lost mucking about for bungy and yep they winch you back up so you can continue on with ya walk.

JK

Chest and arms this morning.
 
Warmup was usual row then pressups and stretching etc
 
Workout was:
Incline hammerstrength press - 15x20kg/side, 12x35, 12x35, 10x40
DB flat bench - 8x32.5kg/side, 8x32.5, 6x35, 6x35
Machine flies - 15x54kg, 12x60, 12x60
Close grip bench - 12x60kg, 12x60, 12x60 each superset with 10 closegrip pushups
Seated DB curls - 12x15kg/side, 10x17.5, 10x17.5, 10x17.5
Dips (unweighted) - 12, 15, 15, 12 reps (supersetted with DB curls)
Hammer curls - 12x15kg/side, 10x17.5, 10x17.5
Cable pushdowns (single handed) - 10x20kg underhand then overhand left and right x 3 sets
 
Diet going real well. Feeling leaner but a bit flat and down on strength from the decrease in carbs.

JK

30mins HIIT training on the cross trainer this morning then 20mins of abs work which was a circuit of weighted crunches, weighted side bends, hanging leg raises, land mines and mountain climbers.

JK

No train yesterday but had bit of a taco binge last night which I now feel bad about but ah well its been a good week.
 
Changed up the diet alot. Have dropped the carbs right back. Just glycofuse or carbonx with whey post training and then a 1 cup serve of either brown rice, kumara, wholegrain pasta etc with my dinner meal. In between its just lots of fresh vege and salad etc with my tuna/chicken/beef protein fixes. Cranking the fats up too with more coconut oil, peanut butter etc in there to keep the energy levels up. Feel leaner already and farkin good all round really.
 
Today was back to heavy upper body day
 
Warmup was 1000m row
 
Pullups - 10, 10, 10 (unweighted but strict form)
BB Bench - 10x60kg, 10x70, 8x80, 5x90, 3x90, 3x90, 10x70 (felt pretty weak today - blaming the lack of carbs)
T-bar rows - 10x45kg, 10x55, 8x65, 6x70, 6x70
BB overhead press - 10x40kg, 8x50, 4x60 (ughh), 6x55, 6x55.
Weighted dips - 12 (unweighted), then +24kg for 10, 10, 10 reps
EZ bar curls - 10x37kg, 10x37, 12x37
Skullcrushers - 8x37kg, 8x37, 8x37 dropset -> 10x27

JK

Legs day
 
Warmup was 5mins on the bike, stretch and roll.
 
Leg extensions - 50reps of 36kg left and right
Squats - 10x50kg, 10x80, 10x100, 10x110, 10x110, 8x110
Leg press - 15x160kg, 12x240, 10x280. 10x280, 10x280, 10x280, 15x160
Lying leg curls - 12x36kg, 12x42, 12x42, 10x45
Seated calf press - 20x240, 12x300, 10x340, 10x340, 10x340
 
5mins on the bike to finish

JK

Back and shoulders today and was a pretty good session.
 
Warmup was 1000m row - quite painful as tender glutes from yesterdays efforts.
 
Workout was 
Seated Arnie press - 12x15kg/side, 12x17.5, 12x17.5
Close grip pull downs - 15x60kg, 12x60, 12x60, 10x66
Hammer strength seated press - 10x35kg/side, 8x40, 7x40, 7x40
Shrugs - 15x55kg/side, 12x70, 12x70, 12x70
Hyperexensions - (+10kg) x 12, 15 reps, (+15kg) 12 reps
1 arm DB rows - 12x30kg/side, 10x35, 10x35, 10x35
DB side raises - 12x7.5kg/side x 3 sets (did these lying face down on an incline bench today)
DB front raises - 12x7/5kg/side x 3 sets
Upright row - 12x32kg, 12x38, 12x38
Seated row - dropset to finish 8x72kg --> 6x60 --> 8x48 --> 8x30

JK

2nd legs day of the week and decided to do some deads today as it had been a couple of weeks.
 
Warmup was 10mins on the bike.
 
Workout was:
Box step ups - 3 sets of 30 holding 10kg dumbells.
Deadlifts - 10x70kg, 6x110, 8x110, 5x140, 3x160, 1x170, 1x190, 1x190, 10x140.
Lunges - 3 sets of 30 holding 10kg dumbells
Seated leg curls - 15x60kg, 12x66, 12x72, 12x72
Standing calf raises - 20x130kg, 15x180, 15x180, 15x180, 15x180, 12x180, 12x180 (killed em)
 
5mins on the bike at gentle pace to finish.

Paekakboyz

Dang bro, knocking out some decent single reps there on DL. Grip strength must be coming along well (I hear if you say that 3 times MN5 appears!!). Still rocking mixed grip?

JK

Yeah mixed grip but I use straps for 140kg+ especially when repping out

Paekakboyz

Tell me it's no straps for the singles bro!!

JK

Nah mate i used the straps for them too... 
Afterall, doing deads for legs and back, not grip

Paekakboyz

true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!

JK

Chest and arms today
 
Warmup was just pressups and rack chins and stretches.
 
Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5
DB pullovers - 15x15kg, 12x17.5
Hammerstrength flat bench - 12x40kg/side, 10x45, 10x45, 10x45
Cable crossovers - 15x20kg/side, 12x26
Seated DB curls (with iso holds) - 3 sets of 8 x15kg
Cable curls (with iso holds) - 2 sets of 6 @ 50kg, 2sets of 6@58
Reverse barbell curls (close grip, full ROM) - 4 sets of 12 x 27kg
Triceps - rope pushdowns (continuous tension, no lockout) 3 sets of 20 @ 44kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Close grip pushups (to failure) - 13, 15, 15 reps

JK

No training over the weekend as had too much on like golf etc. For the 3rd tournament in a row I've taken out longest drive. Think its due to the benefits of my training.
 
Did chest and biceps today. Warmup was 500m row and pressups.
 
Incline DB press - 12x25kg/side, 12x27.5, 10x30, 10x32.5
Decline DB flies - 12x15kg/side, 12x15, 15x15
BB Bench - 10x60kg, 8x70, 8x80, 5x85, 5x85, 5x85
Dips - (unweighted) 10reps, (+22kg) x 10, 8,10, 7 reps
Machine flies - 15x54kg, 15x60, 15x66
BB curls - 12x32kg, 12x32, 12x32
Incline DB curls - 10x15kg/side, 12x15, 10x15
 
Gonna catch up with PT again this week and see how the diet has impacted my body composition.

JK

Back and triceps today plus bonus calves work

Warmup was 1000m row
 
Pullups - 10, 10, 10 (widegrip - palms away), 10, 10 (narrow grip - palms facing)
BB row - 10x50kg, 10x50, 8x60, 8x60, 6x60 then 2 sets of 10x50 with underhand grip.
Close grip pull downs (12x60kg, 10x66, 10x66)
T-bar rows - 8x65kg, 8x65 then drop set to failed reps @ 65kg-->55-->45-->35
Seated row - 12x60kg, 10x66, 10x66
Hyperextensions - 20, 15, 15 reps
Straight arm pulldowns - 15x32kg, 12x38, 12x44
Standing calf raises - 6 sets of 20x130kg
V-bar pushdowns - 20x44kg, 15x50, 12x56, 12x56
OH rope extensions - 15x32kg, 12x38, 12x38

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="451832" data-time="1411070792">
<div>
true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!
</div>
</blockquote>
 
( shakes head and leaves the conversation in disgust......)

JK

Cardio and abs this morning

Cardio was 20mins on spin bike and then 20mins on cross trainer. Only changed as spin bike doesn't have headphone inputs etc and something came on the tv i was keen to watch.
 
Abs was 3 sets each of weighted decline crunches, weighted side bends, hanging leg raises, cable chops (both low to high and high to low), mountain climbers and finished with a couple of 1 minute planks.

JK

SO had catch up with PT last night and did skin folds. Better than expected as dropped 2mm on bicep and triceps, 2mm on back and 8mm on tummy which i wear I tend to store all my fat. And only 1kg down in weight over the 3 weeks so sounds like bugger all muscle loss, potentially muscle gain. He said he would do the calcs and send it through along with some tweaks to eating plan. Mean as!
 
So today was legs and only leg session for the week.
 
Warmup was 5mins on the bike. Didnt have time to do a roll out as a squat rack came free so bolted in there straight away.
 
Squats - 10xbar, 10x bar, 10x60kg, 10x60, 8x100kg, 10x100, 10x100, 8x110.
Leg press - 20x120kg, 15x160, 12x200, 12x240, 12x240, 12x240
Seated leg curls - 15x60kg, 12x78, 12x84, 12x84
Lunges - 3 sets of 30 unweighted
Seated calf press - 20x200kg, 12x300, 12x320, 12x320, 15x300
Leg extensions - 100reps at 54kg
 
5mins on the bike to finish.

JK

Shoulders and arms today
 
Warmup - well it wasnt much. Some pressups, stretches and overhead press with just a barbell.
 
Seated DB press - 12x17.5kg/side, 12x17.5, 12x20, 12x20
Upight rows - 12x38kg, 15x38, 12x44, 12x44
Hammerstrength OHP - 10x35kg/side, 8x40, 8x40
Front plate raises - 15x10kg, 10x15kg, 12x15
Cable side raises - 12x11kg/side x 3 sets
Facepulls - 12x38kg x 3 sets
Close grip bench - 12x60kg, 10x65, 10x65, 12x65
BB curls - 12x32kg, 12x32, 12x32
Straight bar push downs - 15x54kg, 12x60, 12x60
Cable curls (isohold) - 8x48kg, 6x54, 6x54
Dips (unweighted) - 15, 20, 15 reps
Hammercurls - 12x15kg/side x 3 sets
 
 
Friday workouts are always fun. No training planned for the weekend but may go run some stairs with the wife depending on the whether.

JK

Back running these bastards again <img src="http://iforce.co.nz/i/h42qypad.byp.jpg" alt="h42qypad.byp.jpg"> 
Took the wife today as she's keen on running the stairs too. We did 8 repeats of sprint up (she jogged) and then the jog back down. 280steps each way. Was a good blow out. 
I also did 50 box jumps to finish while wife coma'd on the grass

The Silver Fern

JK vs BigRed