JK vs BigRed

JK

Legs this morning and another fairly short session. Tried to squat a bit more weight and seemed to go well.
 
Ride - 10mins then wall squats, leg extensions (33, 36, 39kg) and a roll out.
Squats - 10xbar, 10x60kg, 8x80, 6x90, 5x100, 5x100, 10x70, 10x70, 10x70
Rest of the workout was lying hamstring curls (3sets), leg extensions (1 set of 60reps @ 30kg) and standing calf raises (4sets)

JK

Final workout for 2014 done and dusted. Was shoulders and arms of course, and a good session. 
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. 
Bring on 2015

JK

Not trained yet in 2015 as had so few days away fishing. 
Back in to it this week with a couple of full body compound sessions planned.

JK

Pretty good session this morning in a very quiet gym. Wish I could train at 8am all the time 
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. 
Squats - 10xbar, 10x60kg, 10x60, 8x80, 6x90, 6x90, 8x90, 3x100, 2x110, 1x115, 12x60. All felt pretty good with lots of depth. 
Bb bench - 10x60, 8x70, 6x80, 6x80, 6x80 
Bb rows -10x40, 10x45, 8x50, 8x50, 8x55 
Bb clean and press - 10x40, 8x45, 6x50, 6x50, 6x50, 10x40 
Pull-ups - 10, 10, 10, 8 reps (unweighted) 
Dips - 15, 15, 15 reps (unweighted)

JK

Ran my stairs today. 12 repeats in about 30 mins. Knee feels good. 
Lots of beach time last few days so tanning nicely. Eating poorly tho so belly a bit avg

JK

Another full body session early this morning. Take a bit longer but feel good as 
15min ride then light leg extensions and roll out before starting the workout proper 
Squats - 10x60kg, 8x80, 6x90, 6x100, 6x100, 6 x100, 2x110, 10x80, 10x80 
Bb bench - 10x60, 8x70, 6x80, 6x80, 6x80 
Db rows -10x25/side, 8x32.5, 8x32.5, 6x35, 10x25 
DB overhead press - 10x20kg/side, 10x22.5, 12x22.5, 8x25, 8x25 
Close grip pull downs - 12x54kg, 12x60, 10x66, 10x66 
Skull crushers - 4 sets of 12x32kg 
EZ bar curls - 3 sets of 12x32kg superset with dips (15 reps each)

JK

Back in to the PHAT programme from today - so 2 heavy/power days Mon and Tues then more hypertrophy focused for Wes-Fri.
 
Today was upper body power with working sets only listed below
 
 
T-bar rows - 5x65kg, 5x65, 5x65
Pullups - 10, 10 reps
Rack chins - 10, 10 reps
DB press - 5x32.5kg/side, 5x32.5, 5x32.5
Dips (+28kg) - 10, 10 reps
Seated DB press - 8x22.5kg, 8x22.5, 7x22.5
EZ bar curls - 8x37kg, 7x37, 7x37
Skullcrushers - 10x32.5kg, 10x32.5, 10x32.5
 
Gotta get back on the quality eating too. All starting today.

JK

Body pulled up well from yesterday but not so sure what tomorrow will be like after this morning's leg session as I dont think I've done one like this for a while.

Warmup was 10mins ride, light leg extensions and a roll out.
 
Main workout (working sets only) was:
Squats - 5x100kg, 5x100, 5x100
Leg press - 10x200kg, 10x240, 10x240
Leg extensions - 10x54kg, 10x54
Deadlifts - 5x130kg, 5x130, 5x130
Lying hamstring curls - 10x36kg, 8x42
Seated calf press - 10x300, 8x340, 8x340
 
Was supposed to do standing calf raises too but ran out of time.

JK

Legs appear to have pulled up pretty well from yesterday with only minor doms. Rolled out last night and also again this morning (along with 10min ride) which should help. 
Today's workout was hypertrophy back and shoulders. 
T-bar rows - Aim is to do these with explosiveness at like 70% of 1RM. I did it at 70% of monday's weight by accident so not quite heavy enough. 6 sets of 3 reps @ 50kg 
Lat pull downs - 12x54kg, 10x60, 10x60 
Seated row - 10x66kg, 10x66, 12x60 
Shrugs - 30kg DB per side x 15, 15 reps 
Close grip pull downs - 15x60kg, 15x60 
DB seated press - 12x20kg/side, 12x20, 12x20 
Upright rows - 15x38kg, 12x44 
DB side raises - 15x7.5kg, 15x7.5kg 
Did 10mins abs work to finish

JK

Legs hypertrophy today. Will be interesting to see how the knees handle a 2nd legs workout for the week just 48 hours after the previous. Still taking things pretty easy as a result with massive focus on form.
 
Ride - 15mins then wall squats and a roll out.
Front squats - 12x50kg, 12x50, 10x60
Leg press - 15x160kg, 15x160
Leg extensions - 15x42kg/side, 15x42, 15x42
Lying hamstring curls - 15x30kg, 12x36
Reverse hyperextensions - 15, 20 reps
Seated leg curls - 15x54kg, 15x54
Seated calf press - 15x200, 15x220, 15x220, 15x220
 
Then another 10mins on the bike to loosen up.

JK

Chest and arms session today to finish the week which was been a good one.
 
Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30
Hammerstrength bench press - 12x40kg/side, 12x40, 12x40
Cable crossovers - 15x14kg/side, 12x20, 12x20
Seated DB curls (iso) - 4 sets of 8x15kg
Preacher curls (iso) - 4 sets of 6x27kg
Reverse ez curls - 3 sets of 10x27kg each superset with another 10x20kg on the cable curl setup
Tricep rope pushdowns - 20x38kg, 20x38, 20x38kg, 20x38
CG Pushups (to failure) - 13, 12, 12, 10 reps
 
Usual 10mins ride as well at the start plus wall squats and leg extensions.
 
The weeks eating has also been pretty decent. Bit of a cheat meal coming mid arvo today. Not sure what yet.

JK

No training over the weekend, 2 days clear rest other than golf which puts a bit of strain on my knees but all ok.
 
Today was upper body power day. Much the same as last week but some improvement on weights.
 
T-bar rows - 5x67.5kg, 5x67.5, 5x67.5
Pullups - 10, 10 reps
Rack chins - 10, 12 reps
DB press - 5x35kg/side, 4x35, 5x32.5
Dips (+28kg) - 10, 10 reps
Seated DB press - 8x22.5kg, 8x22.5, 8x22.5
EZ bar curls - 8x37kg, 8x37, 8x37
Tricep pushdowns - 8x62kg, 8x62, 10x62
 
Also did 10mins ride and light leg extensions + foam roll for the knees.

JK

Legs power today
 
Good 10min ride to warm up then wall squats, light leg extensions and a roll out.
 
Main workout (working sets only) was:
Squats - 5x100kg, 5x100, 5x100
Leg press - 10x220kg, 10x240, 10x240
Leg extensions - 10x54kg, 10x60
Deadlifts - 5x140kg, 5x140, 5x140
Lying hamstring curls - 10x36kg, 8x42, 8x42
Seated calf press - 10x300, 10x300 8x360, 8x360, 6x360
 
Kept squats the same as last week, probably could have gone to 105 or 110kg without much issue but still keen to take it easy on the knees for a little while.
 
Looking in to changing gyms too as feel like I just need a change in environment and also we no longer have any classes on in the morning. Would be nice to have an option to do one if didnt feel like weights that day. Work has a deal with Les Mills so have picked up a 14 day trial for $14 and will see what the vibe is like there before making a decision.

JK

Back and shoulders today. Pretty much same workout as last week but added some weight / reps etc throughout the workout.
 
T-bar rows - 6 sets of 3 reps @ 55kg, 1 set of 10 
Lat pull downs - 12x60kg, 12x60, 15x54 
Seated row - 10x66kg, 10x66, 12x60 
Shrugs - 30kg DB per side x 15, 15 reps 
Close grip pull downs - 15x60kg, 15x60 
DB seated press - 12x20kg/side, 12x20, 12x20 
Upright rows - 15x44kg, 15x44 
DB side raises - 15x8kg, 15x8kg
 
Legs much sorer this morning than last wednesday. Did a good 10mins on the bike and leg extensions and longer than usual rollout. Should help

JK

Just been out to see my mate who runs a supplements store. Went to get more protein and BCAAs but ended up with a whole lot of other stuff including a couple of tubs of new pre workouts he is keen for me to try and review

JK

Trained legs again this morning at Les Mills in Taka.
 
Cant see myself joining there. The weight room is small with only 3 squat racks. The whole place is a bit cramped really. Didnt rate it. Probably good for those who do the classes they offer as they offer a lot of them but that aint me.
 
Workout itself was OK. Took a while to find the right weights as all the machines were different but got there in the end
 
Ride - 15mins then wall squats and a roll out.
Front squats - 12x50kg, 12x50, 10x60, 10x60
Leg press - 15x160kg, 15x160, 15xq60
Leg extensions - 15x45kg/side, 15x45, 15x45
Lying hamstring curls - 15x45kg, 12x45
Seated leg curls - 15x49kg, 15x49, 15x49
Seated calf press - 20x130, 25x130, 20x130, 20x130 (said said no stacking weights on top so had to just go the max for higher reps)

JK

Back in to my usual gym today - a short visit to les mills really made me appreciate how good I've got it where I am
 
Chest and arms today with a bit of variation from last week
 
Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30 all superset with press-ups.
Hammerstrength bench press - 12x35kg/side, 15x35, 12x40
Weighted chins (hands facing each other narrow grip) - 15 reps (bodyweight only), +10kg x 10reps, +15kg x 6, +15kgx6
Seated DB curls (iso) - 3 sets of 8x15kg
Cable curls (iso) - 3 sets of 6x48kg
Reverse cable curls - 3 sets of 10x36kg
Tricep rope pushdowns - 20x44kg, 20x44, 20x44kg, 20x44
Skullcrushers (iso) - 6x32kg, 6x32, 8x27, 8x27
CG Pushups (to failure) - 15, 15, 12 reps
 
Decent session.
 
Big eat day today - usual friday refeed so high carb (prob 400-450grams), normal amount of protein (180gram'ish) but low fat (50grams max).
Already at 110 / 40 / 10 for almost 700cals.

Kirwan

Have you ever done Bulgarian Split Squats? I had to do some last night and christ they were hard.

JK

I have tried them and found them ok but never done then as part of a workout. My lil russian mate does them a lot and i've tried them with her. Seem to work well for her.

Kirwan

I have pretty tight hip flexors and hamstrings, I found them very difficult!

The Silver Fern

JK vs BigRed