JK vs BigRed

JK

No training yesterday as away a course for work but did some cardio and abs work this morning while daughter was at ballet. 
Starting to get leaner but a bit to go before Xmas. Plenty of time too <a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=n2k03ezs.se4.jpg"><img src="http://iforce.co.nz/i/n2k03ezs.se4.jpg" alt="n2k03ezs.se4.jpg"></a>

JK

6km jog today and knee felt pretty good but still clicky as it straightens hmmmmmm

JK

Chest and tri this morning
 
Warmup - was nothing. Just incline pressups
 
Incline hammerstrength press - 15x30kg/side, 12x35, 12x35, 10x37.5
DB pullovers - 15x20kg, 12x25, 12x25
BB bench - 10x70kg, 12x70, 10x80, 8x80
Machine flies - 15x60kg, 15x66, 15x66
Weighted dips (+22kg) - 8, 8, 8, 6
Cable crossovers - 15x20kg, 12x26kg
Straight bar pushdowns - 15x44kg, 12x50, 12x56, 10x62
OH rope extensions - 15x32kg, 15x38, 15x38
 
Weekend eating was OK but not great as had people over and they bought crossiants with them. Chinese for dinner sat night too....

JK

Back and biceps today
 
Warmup was kettlebells - swings (2 sets of 30 @16kg) and rows (2 sets of 15/side @ 16kg)
 
Lat pulldowns - 15x48kg, 12x60, 12x66, 12x66
T-bar rows - 15x45kg, 12x55, 8x65, 8x65, 12x55
CG pulldowns - 12x60kg, 12x66, 12x72
1 arm DB rows - 8x35kg/side, 8x35, 8x35 dropset --> 10x25kg/side
Straight arm pulldowns - 12x44kg, 12x50, 10x56
Hyperextensions - 15, 15, 15 unweighted
EZ bar curls - 12x27kg, 10x37, 8x37, 8x37 then 2 more sets of 12x27 with a narrower grip.
 
Eats went real well yesterday. Carbs ended up under 100grams which is pretty much my goal at the mo. Plenty of protein and good fats.

JK

Easy session this morning
 
Cardio - 40mins on spin bike @ mixed resistance levels.
Rollout and stretching - mainly for the legs to try and sort out my knee
Abs - 15mins circuit of decline weighted crunches, hanging leg raises and crunches on the swiss ball.
 
Another good days eating yesterday despite having a client lunch. Pretty similar intake to Monday in the end.

Wairau

Sorry haven't been watching your thread for a while, great progress. How much do you weigh now? Why is knee clicking? Is that from stairs? Good to see you do 50 pull ups, was it timed?

JK

<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="457479" data-time="1413979508">
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Sorry haven't been watching your thread for a while, great progress. How much do you weigh now? Why is knee clicking? Is that from stairs? Good to see you do 50 pull ups, was it timed?
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</blockquote>
 
Will weigh in again tomorrow as do Monday and Friday but on Monday I was 77.8kg which is pretty dam light.
 
Unsure why knee is clicking but i noticed it the day after a golf tournament. Only clicks when I go up stairs and straighten my leg out. I can run stairs at pace with no click etc but walking up them not so good. Not pain but very loud click.
 
Didnt time the 50pullups, Just did them.

JK

Shoulders and calves today.
 
Seated DB press - 15kg x 15, 20x12, 22.5x10, 22.5x10, 22.5x10
Upright cable row - 15x32kg, 12x38 12x44, 12x44
BB clean and press - 40kg x 10, 45x10, 45x10
Front delt raises (using plates) - 15x10kg, 12x15kg, 12x15kg
Reverse DB flies - 12x7.5kg, 12x7.5, 12x7.5
Face pulls - 12x38kg,15x38, 12x44
Machine rear delt flies - 20x30kg, 20x36
Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 15x180, 15x180
Reverse hypers - 15, 15, 15, 15 reps

JK

Bit of an arms session today.
 
Warmup was pressups and rack chins - 2 sets of 15 of each.
Then some light OH cable extensions and cable curls - 2 sets of 15 of each
 
Close grip bench - 12x50kg, 12x50, 8x70, 8x70, 8x70
Weighted close grip chins - 10(unweighted) then +15kg for 8reps then plus 30kg (kettlebell) for 6, 5, 5 reps and a few negatives.
Seated DB curls (iso) - 4 sets of 8x15kg
Cable curls (iso) - 3 sets of 6x44kg
Reverse cable curls - 3 sets of 12x32kg
Tricep rope pushdowns - 20x44kg, 20x44, 15x50, 15x50
Dips (unweighted) - 12, 15, 15, 12 reps
 
Weighed in 77.0kg. Gonna have bit of a refeed today. Lots of good quality carbs, normal amount of protein and lower than usual fats

JK

Chest and triceps this morning.
 
Short session tho as busy busy.
 
DB incline press - 15x20kg/side, 12 x 27.5, 12x27.5, 10x32.5, 8x35
DB flies - 15x15kg/side, 15x15, 12x17.5
Hammerstrength chest press - 15x30kg/side, 12x40, 12x45, 10x50
Dips - 15 (unweighted), (+28kg) - 10, 10, 10 reps
Skullcrushers - 12x27kg, 12x32, 12x32, 12x32
V-bar pushdowns - 12x57kg, 8x69kg dropset --> 8x57 --> 10x39
 
Weekend eats been ok - cheat meal sat arvo was fish and chips at the beach with family. Also couple beers friday night after golf while waiting for my prizes.

JK

Back and biceps this morning. Another short session though.
 
Workout was:
Pullups - 10, 10, 10 rep
T-bar rows - 15x35kg, 12x45, 10x55, 8x65, 8x65
Lat pulldowns - 15x54kg, 15x54, 15x54
Seated row - 12x60kg, 12x66, 12x66
Straight arm pulldowns - 15x44kg, 12x50, 12x50
Incline DB curls - 10x17.5kg/side, 10x17.5, 10x17.5, 10x17.5
 
The did some cardio. Tried the stepper but gave up after 5mins as no good for the knee. So swapped over to the treadmill and found fast walking on the incline to be pretty sweet for it so did another 10mins there.

JK

Cardio this morning - 35mins on the treadmill on the fast walk pace. Knee felt ok.
 
Then did 20mins of abs and stretching / foam roller between sets.

JK

Smashed shoulders and calves this morning
 
Seated DB arnie press - 17.5kg/side x 12, 17.5x12, 20x12
Shrugs - 15x40kg/side, 12x60, 12x60.
Hammerstrength seated press - 12x30kg/side, 10x40, 8x40, 8x40
Front delt raises (using EZ bar) - 15x12kg, 15x12, 12x12
Upright cable row - 12x44kg, 12x44, 12x44
Cable side raises - 12x11kg/side, 12x11, 12x11 dropset --> 10x8
Reverse hypers - 15, 15, 15, 15 reps
Machine rear delt flies - 15x36kg, 12x44, 12x44
Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 15x180, 15x180

JK

Bit all over the show this morning but decent enough workout.
 
Started with chins as a warmup and did 50 in sets of 20, 15 and 15 reps.
Deadlifts - 10x100kg, 6x150, 3x170, 180, 180, 180, 15x100
Close grip bench - 12x50, 12x60, 8x70, 8x70, 10x70
EZ bar curls - 12x27kg, 10x37, 6x47 (just for lols really), then did narrower grip 10x37, 10x37, 15x27.
OH DB extensions - 15x20kg, 15x22.5, 12x25
Rope cable curls - 12x38kg, 12x38, 12x38 superset with unweighted supeslow dips - 15reps per set.
Preacher curls - 12x32kg, 12x32, 12x32 superset with tricep rope pushdowns - 15x44kg, 12x50, 12x50.
 
Good eats all week. Heading out for client lunch at ostro this arvo and then need to take the team out for some drinks so she's all down hill from here.

JK

Sat was cardio and abs. Pretty good session.
 
Today was chest and triceps
 
DB incline press - 15x22.5kg/side, 12 x 27.5, 10x30, 10x32.5
DB flies - 15x15kg/side, 15x15
BB Bench - 10x60kg, 10x70, 8x80, 5x85, 5x85, 5x85
DB pullovers - 12x15kg, 12x17.5
Dips - (+28kg) - 10, 10, 10 reps
Skullcrushers - 12x32kg, 10x34.5, 10x34.5
Tricep kick backs - 12x7.5kg/side (3 sets superset with the above)

JK

Back and biceps today plus some bonus calves work.
 
BB row - 10x40kg, 10x50, 10x50, 8x60
Pullups - 10, 10, 8 (superslow and strict form focus)
DB rows - 35kg/side x 8, 8, 8
Hyperextensions - 15, 15, 15 reps (superset with the DB rows)
Lat pulldowns - 15x54kg, 12x60, 12x66, 15x60
Seated DB curls - 12x15kg, 10x17.5, 10x17.5, 17.5
Seated calf press - 20x200, 115x240, 20x240, 20x240
Cable curls - 15x38, 12x44, 12x50
 
Eats still going pretty well and staying strong not craving to cakes etc that are always floating about at work. Cheat meal on the weekend was a couple of Burgers on Sunday night. Few drinks had friday and saturday but nothing too major. All in moderation.

JK

Just cardio and abs today.
 
Did 30mins on the bike and then 15mins of abs circuits, mainly weighted stuff.
 
Been going to a local physio at knee care for help with my knee. Looks to be good old pateollo femoral (runners knee). Said had a lot of fluid under my knee cap etc but the clicking I get going up stops can really be pit pointed. Been told to ride 15mins everyday (hmm) and do ice treatments. Going back next monday and then plan out how best to strengthen and iron out any imbalances in my quads. She reckons its fairly straight forward to address and the clicking will stop as we progress. Fingers crossed!

JK

Shoulders and bike today. I think everyday gonna be a bike day.
 
Workout was
Hammerstrength seated press - 15x20kg/side, 12x35, 12x35, 10x40, 10x40 dropset to 12x20
Upright rows - 12x44kg, 12x44, 10x50, 10x50
Front raises (using cable / rope setup) - 15x20kg, 12x26, 12x26, 12x23
Seated DB arnie press - 12x17.5kg/side, 10x20, 8x20, 15x15
Facepulls - 15x38kg, 12x44, 12x44, 12x44
Kettlebell side raises -10x8kg/side, 12x8, 12x8
 
Finished with 15mins on the bike - low resistance and 100rpm. Knee is all strapped up at the mo and hardly had a click today so the added support is helping.

JK

Arms yesterday then a day out fishing, well a morning in the end as we filled the bins in just over an hour. All good fish too. Lots of fresh lean protein for this weekend. And a double arms workout too. 
Today was cardio - 30mins on the bike then abs 
Feeling a bit shot today and last night, like I'm hungover but I'm not. Dunno what the fuck it is but early night ahead

JK

Well still been fairly a bit puckerooed the last few days. Dunno what it is, maybe some sort of virus. Early to bed every night and a fair few painkillers to dull the headaches but perhaps foolishly it hasnt really slowed me down too much.
 
Sunday was golf - ie a 6 to 7km walk. Played average but picked up longest drive for like 5th tournament in a row. Its pretty much all I got right now.
 
Monday - 15mins bike and then a short chest and triceps session. Physio in the arvo and she massaged the shit out of my quad. Reckons will be pretty sore later today and tomorrow just like after a nasty legs session. Was birthday yesterday too so ribs for dinner then cheesecake. Also had crepe cake and movenpick ice cream during the day plus the last of the weekends snapper. Was good.
 
Today - 15mins bike and then back and biceps session. Was fairly good to heavy - less evercises than usual due to time lost cycling but more sets with more weight.

The Silver Fern

JK vs BigRed