JK vs BigRed
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<p>Got sent this pic today from a function we had. Decided to rock up in our weekend bests and just be dicks. Was bit of a laugh</p>
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<p><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=wxm3fbuu.mgn.jpg"><img src="http://iforce.co.nz/i/wxm3fbuu.mgn.jpg" alt="wxm3fbuu.mgn.jpg"></a><br><br>
Excuse the bruise on the top of my arm. Thats from where I dropped the DB last week!<br>
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<p>Back and biceps today plus 15mins ride, wall squats, leg extensions and a roll out</p>
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<p>Back and biceps work was</p>
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<p>Lat pulldowns - 15x48kg, 12x54, 12x60, 12x60</p>
<p>T-bar rows - 15x35kg, 12x55, 12x55, 12x60 then a dropset of 8x65 --> 8x60 --> 8x55 --> 8x45</p>
<p>Hyperextensions - 15 then +10kg for 15, 15, 12 reps.</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x50, 12x50</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37, 10x37</p>
<p>Cable curls - 12x38, 10x440, 15x38</p> -
<p>short but brutal legs session this morning</p>
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<p>15mins ride then usual leg extensions and wall squats etc</p>
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<p>Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80 - all felt pretty good. Nice depth, controlled.</p>
<p>Deadlifts - 10x70kg then did some super sets of 10x110kg with leg press (see below), 10x110, 10x110</p>
<p>Leg press - first 3 sets superset with deads above - 20x80kg, 15x120, 12x160, 15x160</p>
<p>Lying HS curls - 12x36kg, 12x36, 12x36</p>
<p>Seated HS curls - 12x60, 12x66, 12x66</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150. 15x150</p>
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<p>5mins ride to finish.</p> -
Well works over for the year and so too my early morning trainings sessions. Will be in the gym still just not as often and probably every day or two <br><br>
Eating is about to become a bit more relaxed too, not that it hasn't been over the last few weeks anyway with all the Xmas lunches and dinners for work<br><br>
Today was shoulders and arms and a fairly good session. Strength still going up despite weight going down. Repped out seated OHP with 27.5kg DBs this morning. Felt good -
Went with the wife to one of the outdoor sessions put on by les mills down at the beach. 30mins of high intensity with lots of squats, lunges, mountain climbers, jumping jacks, burpees, pressups, sprints etc<br><br>
I gave it heaps and was right on my limiter most the way through. The PT chick noticed it too and came over after, gave me a high 5 and said I killed it. Wife wasn't that impressed.<br><br>
Jeff Wilson and his wife Adine were there too getting a sweat on. -
Went with the wife to one of the outdoor sessions put on by les mills down at the beach. 30mins of high intensity with lots of squats, lunges, mountain climbers, jumping jacks, burpees, pressups, sprints etc<br><br>
I gave it heaps and was right on my limiter most the way through. The PT chick noticed it too and came over after, gave me a high 5 and said I killed it. Wife wasn't that impressed.<br><br>
Jeff Wilson and his wife Adine were there too getting a sweat on. -
Back and biceps session early arvo today<br><br>
Deadlifts - 10x70, 6x110, 3x140, 3x160, 1x170, 1x180, 5x140, 5x140, 5x140<br>
Lat pull downs - 12x54kg, 12x60, 10x66, 12x66<br>
DB rows - 30kg per side x 12, 12, 12, 12<br>
Straight arm pull downs - 12x50kg, 12x56,12x56, 10x56 dropset 10x38<br>
Bb curls 37kg x 8, 8, 8, 8 superset with hammer curls 10x 12.5kg per side -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="465972" data-time="1419037065">
<div>
<p>Went with the wife to one of the outdoor sessions put on by les mills down at the beach. 30mins of high intensity with lots of squats, lunges, mountain climbers, jumping jacks, burpees, pressups, sprints etc<br><br>
I gave it heaps and was right on my limiter most the way through. The PT chick noticed it too and came over after, gave me a high 5 and said I killed it. Wife wasn't that impressed.<br><br>
Jeff Wilson and his wife Adine were there too getting a sweat on.</p>
</div>
</blockquote>
<p> </p>
<p>Was it the high 5 from the PT or the bum slap from Goldie that got your wife salty!! ha ha </p>
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<p>Nice work on keeping that intensity cranking bro. I was thinking this morning I've been missing team training. It's cool to have others to egg you one. Especially with cardio!</p> -
Sadly no goldie bumtap lol<br><br>
Today was chest and triceps and really short session on the way back from fishing <br><br>
Bb bench - 10x60kg, 15x60, 10x70, 10x70, 10x70<br>
Incline DB press - 12x30kg/side, 12x30, 8x32.5, 8x32.5<br>
Machine flies - 15x60kg, 12x66, 15x66<br>
Dips - 10 unweighted then +28kg for 10, 10, 10 reps<br>
OH cable extensions - 12x50kg, 12x50, 10x56<br>
Tricep pushdowns dropset - to failure reps at 68, 62, 50, 38 and 26kg -
Legs today - feels so good to be squatting again.<br><br>
Ride - 10mins<br>
Leg extensions - 3 light sets of 12 reps per side at 36, 42 and 42kg. Then a roll out<br>
Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80, 20x60<br>
Leg press - 15x160kg x 4 sets then 30x80kg<br>
Seated hamstring curls - 15x60kg, 15x66, 12x78, 15x66<br>
Leg extension (yep more) - 8x66kg per side, 8x66, 15x42<br>
Standing calf raises - 15x140kg, 12x170 x4 sets then 15x140<br>
Ride - 5mins<br><br>
Fairly high intensity session which was required given recent eating. Sweated hard right through. Will roll again tonight as bought a foam roller for home earlier in the week -
Wow major doms in the glutes and quads from yesterday's antics. Got it good. Very easy ride and painful roll out today. <br><br>
Today's main workout was shoulders and arms - 75mins worth I reckon. Pretty good session.<br><br>
Weights back up a bit due to more carbs (and cals in diet) and sitting at 74kg and about 11% which feels good. Semi shredded with some resemblance of abs but not sickly lean or anything. Wife said looked good on beach on Monday but that I also looked like a poser now lol <br><br>
Big eats coming tomorrow, can't wait -
First post Xmas training session today and did back and biceps<br><br>
Workout was a couple of sets of kb row abs swings to warm up, chins (5sets), tbar rows (5),'lat pull downs (3), seated row (3 incl quadruple dropset), hyper extensions (4), bb curls (4)<br><br>
Was good to be back but gym very busy for a Sunday morning. -
<p>Legs this morning and another fairly short session. Tried to squat a bit more weight and seemed to go well.</p>
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<p>Ride - 10mins then wall squats, leg extensions (33, 36, 39kg) and a roll out.</p>
<p>Squats - 10xbar, 10x60kg, 8x80, 6x90, 5x100, 5x100, 10x70, 10x70, 10x70</p>
<p>Rest of the workout was lying hamstring curls (3sets), leg extensions (1 set of 60reps @ 30kg) and standing calf raises (4sets)</p> -
Final workout for 2014 done and dusted. Was shoulders and arms of course, and a good session.<br><br>
Been a pretty decent year and happy wth progress. Right now I'm about 74kg so light as, but much lower body fat than previous at around 10.5%. Still not got the size I'm after but feeling (and apparently looking) good. <br><br>
Bring on 2015 -
Pretty good session this morning in a very quiet gym. Wish I could train at 8am all the time<br><br>
Did a10min ride then light leg extensions and roll out before starting the workout proper which was full body compound focused with a real focus on form and making the most of the movements rather than just shifting weight.<br><br>
Squats - 10xbar, 10x60kg, 10x60, 8x80, 6x90, 6x90, 8x90, 3x100, 2x110, 1x115, 12x60. All felt pretty good with lots of depth.<br>
Bb bench - 10x60, 8x70, 6x80, 6x80, 6x80<br>
Bb rows -10x40, 10x45, 8x50, 8x50, 8x55<br>
Bb clean and press - 10x40, 8x45, 6x50, 6x50, 6x50, 10x40<br>
Pull-ups - 10, 10, 10, 8 reps (unweighted)<br>
Dips - 15, 15, 15 reps (unweighted) -
Another full body session early this morning. Take a bit longer but feel good as<br><br>
15min ride then light leg extensions and roll out before starting the workout proper<br><br>
Squats - 10x60kg, 8x80, 6x90, 6x100, 6x100, 6 x100, 2x110, 10x80, 10x80<br>
Bb bench - 10x60, 8x70, 6x80, 6x80, 6x80<br>
Db rows -10x25/side, 8x32.5, 8x32.5, 6x35, 10x25<br>
DB overhead press - 10x20kg/side, 10x22.5, 12x22.5, 8x25, 8x25<br>
Close grip pull downs - 12x54kg, 12x60, 10x66, 10x66<br>
Skull crushers - 4 sets of 12x32kg<br>
EZ bar curls - 3 sets of 12x32kg superset with dips (15 reps each)
