JK vs BigRed

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.

Paekakboyz

Reckon the year can start to catch up with you during Silly season, only takes a few extra events (plus the kai and booze) to put a dent in the energy levels. Sure it wasn't from celebrating your birthday :whistle: he he

JK

haha it started a few days before my birthday
 
Actually, the night before i was worried it was just death approaching and 35 mighta been my limit.

JK

30mins cycle this morning and then 20mins of abs work.

JK

Good shoulders and calves session today plus my 15mins of daily cycling.
 
All felt pretty good and strength still going up despite weight going down.

JK

Arms this morning. Good session.
 
Gonna have a refeed today - heaps of carbs and protein but low fat. Already at 105g carbs, 85g protein and 10g fats so a good start.

JK

Physio session today again involved a brutal massage my quad. Physio will join me for some legs exercises next weds so until then just more cycling. 
Weight now a lightweight 76kg. Getting leaner every day but had massive refeed today so carb bloat on.

JK

No training Sat or Sunday due to family commitments but ate well and had a great chest and tricep session this morning. Havent really been able to attribute it to anything obvious but maybe it was due to the 2 days rest.
 
Workout was:
Incline DB press - 12x25kg/side, 12x27.5, 10x30, 12x30
DB pullovers - 15x17.5kg, 12x20, 12x20
BB Bench - 8x60kg, 6x80, 5x85, 2x90, 1x95, 8x70
Machine flies -12x60kg, 12x66, 12x69
Weighted dips - 15 (unweighted), +28kg x 10, 10 reps, 15 unweighted
OH cable extensions - 15x38kg, 12x44, 12x50, 12x50
 
Also did my 15mins cycling as required.

JK

Another good session today - this time back and biceps. Am putting it down to a change in BCAAs with the one I am using now packing 150mg of caffeine so getting now during my workout.
 
Pullups - 10, 10, 10, 10, 10
BB rows - 12x40kg, 10x50, 10x50, 10x50
Close grip pull downs - 10x66kg, 12x66, 12x66, 10x69
Seated rows - 12x60kg, 10x66, 10x66, 10x66
Hyperextensions - 15reps, +15kg - 10reps, 10reps, then 10 more unweighted
EZ bar curls - 10x37kg, 10x37, 10x37, 10x37
 
+ of course 15mins cycling for the knee

JK

Shoulders and calves today.
 
BB clean and press - 40kg x 5, 5 then 50 x 3.
DB seated press - 12x20kg/side, 10x22.5, 12x22.5, 10x22.5
Upright rows - 12x48kg, 12x54, 12x54, 12x54
Lying reverse flies - 5kg/side x 12, 12
Facepulls - 15x38kg, 12x44, 12x44
Front DB raises - 15x5kg/side, 12x7.5, 6x10 dropset --> 8x5
Standing calf raises - 15x140kg, 20x140, 20x140, 20x140
 
Also did 100 swiss ball crunches at the end as well as my 15mins cycling. Have gym session with physio at 5pm.

Paekakboyz

How is the knee feeling? hopefully it's on the mend.

JK

Its feeling ok but still clicky as fuck. Plenty of crepitus in both knees too but not too worried about that.
 
Physio today got me doing leg extensions and I focus on a few things to ensure my left knee doesnt roll in. Was getting mean burn in right quad but the muscle in the left one just isnt engaging like it should so gotta keep cranking it at low weights. Also doing wall squats and lots of foam rolling on the IT band as expected to help loosen things up.
 
Already pretty sore after tonights efforts.

JK

Backed it up with another 15mins on the bike this morning, leg extensions, wall squats and a foam roll out. All good.
 
Also trained arms for a bit too - seated DB curls, tricep rope pushdowns, heavier seated DB curls (5reppers), skullcrushers, ez bar 21s and close grip pressups.

JK

30mins on the bike in the hotel gym this morning. Nothing else

The Silver Fern

JK vs BigRed