JK vs BigRed

JK

2nd legs day today and still taking it light for this one.
 
Did a 30min ride to start things off and then a quick roll out before some basic legs/abs rotations
 
1st rotation was 30 lunges supersetted with 20 decline weighted crunches (+10kg) then straight in to 20 bodyweight squats supersetted with 20 decline medicne ball twists (+10kg) - did this 3 times with 1 min rest
2nd rotation was 15 reverse hyper extensions, 30 mountain climbers and 15x170kg on the standing calf press - also did this 3 times with 1 min rest
 
Finished off with a bit more foam roller. This time much slower and deeper than before.

JK

Wow I just love those friday workouts. Always good. Chest and arms today, well mainly arms on reflection.
 
Warmup was pressups (15) then chinups (15) then pressups (20) then chinups (15) then pressups (20) and some chinups (12).
 
Actual workout was:
Incline hammerstrength press - 12x35kg/side, 12x45, 10x47.5, 10x47.5, 10x45
DB flies (flat bench) - 15x15kg/side, 15x15, 15x15
Close grip BB bench - 3x70kg, 4x70, 6x60, 6x60
Seated DB curls (iso) - 4 sets of 8 @ 15kg/side
Cable curls (iso) - 4 sets of 6 @ 38kg - did these quite different today with the cable set at naval height and standing back with elbows by my sides. Meant the peak of the biceps a bit more with the iso right at the top of the concentric phase of the movement.
Reverse cable curls - 3 sets of 12 @ 32kg
Tricep rope pushdowns - 4 sets of 20x44kg
Skullcrushers (iso) - 4 sets of 8 @ 27kg with each set superset with dips - only managed 10, 8, 9 and 7 reps - felt like I was gonna pop a tricep out as the pump was so insane!
(working sets only as per usual)
 
Diets been bang on this week and body's responding well to the extra carbs on board.

JK

Another week begins with heavy upper body
 
Usual warmup of 10mins ride then knee work. Knee was actually a bit sore over the weekend. Hopefully all good for squattering tomorrow
 
Actual workout was:
DB rows - 5x37.55kg, 5x37.5, 5x37.5
Pullups - (+5kg) - 9, 9 reps
Lat pulldowns - 10x60kg dropset to 8x48, 10x60 --> 10x42
Standing BB press - 8x45kg, 8x45, 7x45 (did these a bit earlier today as all benches were busy)
BB bench press - 5x85kg, 5x85, 4x85
Dips (unweighted as superset with bench) - 15, 12. 12 reps
Seated DB curls - 6x20kg/side, 6x20, 6x20
Tricep pushdowns - 8x74kg, 8x74, 8x74
(working sets only)
 
Weekend eats pretty good other than last night where had a couple of bits of pizza on what was supposed to be a low carb day.

JK

Legs this morning and continuing to try keep things interesting and not just doing the same each time.
 
Warmup was 10mins cycle and a roll out then light leg extensions of 15x30kg/side, 15x30, 12x36
 
Squats - 10xbar, 10xbar, 10x60kg, 10x60, 10x80, 8x90, 8x90, 3x100, 3x100, 1x110, 2x110, 5x90
Leg press - 12x180kg, 12x200, 10x240, 10x240 then a dropset of 10x240 --> 10x200 --> 10x160 --> 12x120 --> 12x80 --> 15x40 (was killer!)
Lying leg curls - 12x36kg, 12x39, 10x42, 15x30
Standing calf raises - 4 sets of 15 x 150kg
5mins cycle to finish.
 
Knees felt pretty good today, not great but decent enough

JK

Pretty sore in the old glutes and quads this morning. Even did a good rollout last night too but hasnt helped that much.
 
Today was back and shoulders
 
Warmup was a 5min ride and then some BB rows and BB clean and press first with just the bar then with an extra 10kg added. Also a few sets of rubber band pulls
 
BB rows - 10x50kg (overhand), 10x50 (underhand), 8x60 (over), 8x60 (under)
Seated DB press - 12x20kg/side, 10x20, 10x20, 10x20
Close grip pulldowns - 12x60kg, 12x60, 12x60
Shrugs (user hammerstrength machine) - 15x40kg/side, 12x60, 12x60, 12x60
Seated row - 10x60kg then 2 x dropsets of 6x72kg --> 6x60 --> 6x48
DB front raises - 15x5kg/side, 12x7.5, 12x7.5
Upright rows - 12x42kg, 12x42, 12x42
Face pulls - 15x36, 12x42
 
Was supposed to do some back extensions in there but lost time talking to a mate.

JK

Legs and ass still pretty sore from tuesday (must have been the leg press drop set) so did a 30mins ride today and then a good 20mins of stretching and rolling. Felt much better after it.

Paekakboyz

The magic of rolling and stretching!!

JK

Smashed chest and arms this morning
 
Warmup was pressups (20, 20, 20 reps), pullups (10, 10 reps) and rubber band pulls
 
Incline DB press - 12x25kg/side, 10x30, 12x30, 10x30, 12x25
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x66kg, 15x66
 
Pullups - +10kg x 6,6,6 and 6 reps
Reverse cable curls - 42kg x 8, 8, 8 and 8 reps
CG bench were @60kg for 8, 8, 8 and 8 reps
OH cable extensions 44 g x 10, 10, 10, 10
Hammer curls - 12x15kg super set with 12 bodyweight dips, 12x15kg superset with 15 close grip pushups.
 
 
Legs feeling all good now. Yesterdays session plus a good walking during golf freed them up nicely.
 
Massive eats day today, going well so far.

JK

Did the free grit class again this morning down at the local beach. 30mins of high intensity cardio and the harder you push yourself the more you die, but also the more you get out if it of course. I went hard as usual. Not there for a haircut after all.

JK

Slept in this morning.....whoops. So late to gym and late to work. Still managed a pretty decent workout
 
Starting the week with upper body power as usual.
 
BB bench press - 5x90kg, 4x90, 4x90
Dips (+30kg) x8, 8 reps then 10 unweighted.
DB rows - 6x37.5kg, 6x37.5, 6x37.5
Pullups - (+10kg) - 6, 6 reps then another 10 unweighted
Standing BB press - 8x45kg, 8x45, 8x45 dropset to 8 x35
Seated incline DB curls - 6x20kg/side, 6x20, 6x20 each dropset in to another 8 reps @ 12.5kg
Tricep pushdowns - 8x74kg, 8x74, 8x74
(working sets only)

Paekakboyz

nice work on those weighted dips - I'm super nervous on my shoulders now so have been avoiding dips. But they are good value aye! 
 
Have you checked out Brett Gibbs on FB? he's an NZ lifter with all sorts of records at age grade and stuff. Early 20s and full beast mode. He was doing some 100kg+ weighted dips the other day... :idiot2:

JK

Yeah I know Brett. My mate Don trains with him a lot, think they are at Powerhouse?

JK

Legs today. Started with a 10min ride and then a roll out and light leg extensions. Been pretty sore in the upper quad / hip flexor area over the last couple of days. Not sure why but could be something to do with saturdays outdoor session.
 
Main workout was:
Squats - 10xbar, 10x60kg, 10x60, 10x80, 8x90, 5x100, 6x100, 5x100 then a drop set of 100x5 --> 90x5 --> 80x5 -->60x10
Deadlifts - 10x70kg, 8x110, 5x140, 6x140, 6x140
Leg extensions - 15x48kg, 12x54, 12x60/side
Seated leg curls - 15x60kg, 15x72, 15x72
Seated calf press - 20x200, 10x300, 10x300, 10x300
5min ride to finish.
 
Got golf this arvo so hopefully the extra 15,000 or so steps I do will keep the legs nice and free and I recover better than I did last week.

Rancid Schnitzel

How are you usually the next day after a leg session like that? Do you ever get used to it? I love the "good pain" from upper body work, but I need my legs for walking and running. Those squats are insane!

JK

Can be mixed. After last Tuesdays efforts, weds was pretty sore in the glutes and quads and still very tight the next day. Didn't free up until golf on the Thursday arvo. 
I've played 18holes this arvo so am hoping the walk will help with recovery - gotta be better than sitting at a desk most of the day. 
I use the foam roller most nights too which def helps. As do the short rides I do as warmup (I think!) 
Also, I'm only squatting once a week at the mo. Recovering in time for a second leg session 48 hours later can be a struggle.

Rancid Schnitzel

I've given up on the really heavy leg days. Respect for anyone who does them because they are by far the hardest body part day. Back when I had a PT, the sadistic bit... young lady had me doing 5 minute static squats. But, I found it was interfering too much with my running and even kicking a ball with my kids.
 
Well, that's my pussified excuse and I'm sticking to it.

JK

Yeah I don't really go heavy anymore either for legs - find that my knees dont handle it. Just have to do a bit more volume. Pulled up well this morning as was only a little bit tight which cleared after a short ride and roll.
 
Today did shoulders and back and did (close to) a repeat of the workout I did 2 weeks ago. So 3 giant sets of 3 to 4 exercises and each giant set 4 or 5 times through.
 
 
Set 1
DB shoulder press (12x17.5kg/side), Rubberband pulls (15reps), DB side raises (12x7.5kg/side) - did 5 sets of this with 1min break between each set (no breaks between each exercise)
 
Set 2
Lat pulldowns (12x54kg), T-bar row (12x45kg), Straight arm pulldowns (15x38kg), hyperextensions (15reps) - did 4 sets again with 1min break between sets
 
Set 3
Upright rows (12x44kg), Front plate raises (15x10kg), Machine rear delt flies (15x36kg) - did 4 sets with 1 min breaks
 
Pretty good workout where I can nail alot of volume in a short space of time. Got a mean sweat up.

JK

Took it pretty easy this morning as have a golf day this arvo and dont want to be hampered at all.
 
Did 30mins doing hills on the bike then step ups on to a box for 3mins.
 
Then 15mins of stretching and foam rolling. Felt pretty dam good.
 
 
 
Diets been bang on this week. Still increasing the calories week by week but going well so far.

JK

Good day of golf yesterday. Cranked up the steps due to it being ambrose so more trekking about than usual etc. Well over 20,000 for the day. Calorie intake was also up tho as is the case at these sort of events.
 
Todays training was chest and arms....usual friday fare.
 
Warmup was pressups (15), chins (15) x 3
Incline DB press - 12x25kg/side, 10x30, 10x30
DB pullovers - 15x15kg, 15x15
Hammerstrength bench press - 15x40kg/side, 15x40, 15x40
DB flies - 15x15kg, 15x15
Seated DB curls (iso) - 4 sets of 8 @ 15kg/side
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse preacher curls - 3 sets of 12 @ 27kg
Tricep rope pushdowns - 4 sets of 20x44kg
Skullcrushers (iso) - 4 sets of 8 @ 27kg
Close grip pressups (to failure) - 16, 18, 15 reps

JK

Skipped the grit session this morning and sent the wife instead. 
Managed a good HIIT session running the stairs at Kennedy park instead. Did 18 repeats and a mix of single and double step. Did a few press ups between runs but most of the time just a 30second break. 
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The Silver Fern

JK vs BigRed