JK vs BigRed
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<p>Still solid DOMS here but managed to squat ok.</p>
<p> </p>
<p>Warmup was 10mins ride and dam did I need it...pretty cold start. Then a roll out.</p>
<p> </p>
<p>Squats - worked up to 120kg for 4 sets of 3 reps. Felt good but no maxipad on the bar so weight a bit more noticeable than usual.</p>
<p>Rest of workout was 4 sets of hack squats (love these and we dont have hack squat machine at my gym), 4 sets of seated hammie curls, 5 sets of standing calf raises and 4 sets of high reps on the leg extensions</p>
<p>Short ride to finish. Gym was very empty this morning, less than 5 people there the whole time</p>
<p> </p>
<p>Also a shot of the upstairs weight room at sky fitness. Pretty decent just a bit old school.</p>
<p> </p>
<p>[url=http://www.iforce.co.nz/View.aspx?i=ibh5bpk0.g0a.jpg]<img src="http://iforce.co.nz/i/ibh5bpk0.g0a.jpg" alt="ibh5bpk0.g0a.jpg">[/url]<br>
</p> -
<p>Shoulders and arms this morning at Sky Fitness again. Pretty good session despite a big night last night.</p>
<p> </p>
<p>Did seated BB press (5sets), upright BB rows (5sets), seated DP press (5sets), DB side and front raises (3 sets) and then some weighted close grip chins (4 sets), tricep pushdowns supersetted with overhead extensions (4 sets), standing DB curls supersetted with pushups to failure (3sets).</p>
<p> </p>
<p>Enjoyed the gym eh. No frills but functional and some quality but hardcore ladies there too.</p> -
<p>Back in Auckland and everyone at the gym this morning was complaining at how cold it was....hah! Must have been about 6 or 7 degrees outside. They should try squatting in 2degrees like I was last week!</p>
<p> </p>
<p>Today was legs. Warmup was 10mins ride on bike then a roll out and a few sets of light leg extensions</p>
<p>Squats - 10xbar, 10x60kg, 8x80, 5x100, 3x110, 3x120, 1x125, 2x120, 5x100 - all felt pretty good except the 125kg as I dont think I hit depth well and ended up tilting a bit forward.</p>
<p>St leg deads - 12x50kg, 10x70, 10x70, 10x70</p>
<p>Leg press - 15x160kg, 12x200, 12x240, 12x240, 12x240</p>
<p>Seated hamstring curls superset with lying hamstring curls - 15x78kg/12x36, 12x84/12x36, 12x84/10x36 --> 6x30</p>
<p>Seated calf press - 15x240, 12x300, 12x300, 12x300</p>
<p>Leg extensions - 50reps per side @ 36kg (10reps left then 10 right then repeat no rest).</p>
<p>2mins ride to finish.</p>
<p> </p>
<p>Rest of work will be chest/tri tomorrow followed by back/bi, legs/abs and shoulders/guns to close out the week.</p> -
<p>Chest and triceps this morning. KInda lost motivation/stim warped half way through so wasnt the best session, still better than nothing.</p>
<p> </p>
<p>Warmup was just pressups and stretching. Prob did 50-60 pressups all up.</p>
<p> </p>
<p>Incline DB bench - 12x22.5kg/side, 12x27.5, 12x30, 10x32.5, 10x32.5, 10x32.5</p>
<p>DB flies - 15x15kg, 15x15, 15x15</p>
<p>Weighted dips - 10 (unweighted), then added 28kg kettlebell for 10, 10, 10, 9, 8 reps</p>
<p>DB pullovers - 12x17.5kg, 12x20, 12x20</p>
<p>Cable crossovers - 12x20kg/side, 12x20, 12x26</p>
<p>Tricep pushdowns - 15x62kg, 12x68, 12x74 then dropset of 74 --> 62 --> 50 --> 38 --> 26kg to failure for each.</p>
<p> </p>
<p>Finished with some abs work - 4 sets of decline crunches (+10kg) superset with decline twists (10kg)</p>
<p> </p>
<p>Yesterdays eats were OK but still a bit under at approx 320g carbs, 220g protein and 75g fats for approx 2830 calories</p> -
<p>Back and biceps this morning while I watched some average cricket.</p>
<p> </p>
<p>Warmup was 1000 row and some rubber bands.</p>
<p> </p>
<p>BB row - 20xbar, 10x50kg, 12x50, 8x60, 8x60, 12x50</p>
<p>Lat pulldowns - 15x48kg, 12x60, 12x60, 10x66, 12x54</p>
<p>T-bar row - 15x45kg, 6x65 dropset --> 6x55, 6x65-->6x55, 6x65 --> 6x55 -> 10x45</p>
<p>Hyperextensions - 15reps unweighted then +15kg for 12, 12, 12 reps</p>
<p>1 arm machine rows - 12x70(pounds Im guessing) per side, 12x80, 10x85, 10x85</p>
<p>Straight arm pulldowns - 15x44kg, 12x50, 12x50, 12x50</p>
<p>Weighted overhand chins - +10kg x 8reps superset with cable curls - 12x48kg, 10kgx6/12x48, 10x5/12x48, unweighted 8reps/10x48kg dropset to 10x36kg</p>
<p> </p>
<p>Decent little session with a lot more focus than yesterday.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="493854" data-time="1433237877">
<div>
<p>Trained at SkyFitness in dunedin this evening. Pretty rough and old school gym but dam this blondie there took my breath away. Had curves in all the right place....butt, boobs and biceps and dam what I smile.</p>
<p> </p>
<p>Pretty sure I did some exercises while I was there but its all a blur now lol. Just dannnggg!</p>
</div>
</blockquote>
<p> </p>
<p>Ok so I woke this morning and it appears that the abovementioned girl has added me in instagram......cant breath right now....</p>
<p> </p>
<p> </p>
<p>Second legs session of the week today and as usual its high rep squats.</p>
<p> </p>
<p>Started off with 25mins on the bike and cranked up the resistance mid way through for a solid hill. Got the quads going good. Then a roll out.</p>
<p>Squats - 10xbar, 10x60kg, 12x60, 10x80, 10x90, 10x90, 10x90, 20x80 (all felt pretty good. Got heaps of depth and even did a few pauses deep in the hole on the 60kg sets)</p>
<p>Ham glute raises - 20, 15, 15, 15 reps</p>
<p>And other than a rollout to finish that was it for today.</p> -
<p>Shoulders and arms this morning. Pretty good session.</p>
<p> </p>
<p>Warmup was just rubberbands and some incline pressups</p>
<p> </p>
<p>Workout was:</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 superset with Incline DB reverse flies (or Y's) (3sets of 10)</p>
<p>Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)</p>
<p>Seated DB press (4 sets of
superset with shrugs (4sets of 8)</p>
<p> </p>
<p>Then moved on to one of my usual arms workouts</p>
<p>Seated DB (iso) curls - 4sets of 8</p>
<p>Preacher curls (heavy and iso) - 3sets of 6</p>
<p>Reverse cable curls - 3 sets of 15</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20</p>
<p>Skullcrushers (iso hold) - 3 sets of 8 superset with dips to failure (managed 12, 10, 9 reps)</p> -
<blockquote class="ipsBlockquote" data-time="1433966690" data-cid="495441" data-author="JK"><p>Ok so I woke this morning and it appears that the abovementioned girl has added me in instagram......cant breath right now....<br> <br> <br>Second legs session of the week today and as usual its high rep squats.<br> <br>Started off with 25mins on the bike and cranked up the resistance mid way through for a solid hill. Got the quads going good. Then a roll out.<br>Squats - 10xbar, 10x60kg, 12x60, 10x80, 10x90, 10x90, 10x90, 20x80 (all felt pretty good. Got heaps of depth and even did a few pauses deep in the hole on the 60kg sets)<br>Ham glute raises - 20, 15, 15, 15 reps<br>And other than a rollout to finish that was it for today.</p></blockquote><br>Link link liiiiiiinnnnnnnkkkkkkk. Please
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Isn't it just like providing a website address? Buggered if I know mate. No big deal but you painted such a good picture that I was, erm, curious.
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<p>No training over the weekend and a fair bit of booze and average food as well. Not a blowout tho. Back in to it today with legs</p>
<p> </p>
<p>Warmup was 10mins ride on the bike then light leg extensions and a rollout.</p>
<p> </p>
<p>Squats - 10xbar, 8x50kg, 8x80, 3x110, 2x120, 1x125, 1x125, 5x110</p>
<p>Deadlifts - 6x70kg, 6x110, 6x140, 6x140, 6x140</p>
<p>Leg press - 15x160kg, 12x200kg, 12x240kg, 10x260, 10x260 then dropset of 8x260 --> 8x240 --> 8x200 --> 10x160 --> 10x120 --> 12x80 --> 15x40 (71 reps all up)</p>
<p>Seated hamstring curls - 15x78kg, 15x78, 15x78, 15x78</p>
<p>Standing calf raises - 20x130kg, 15x150, 15x150 15x150</p>
<p>Short 2min ride to finish.</p> -
Legs a bit sore but had a decent roll out last night and could have been much worse if I hadnt.<br><br><br>
Did chest and triceps this morning and included incline db press (4 working sets of 10x35kg per side) then db flies, hammerstength flat bench, db pullovers, weighted dips, overhead tricep ext, cable cross overs and tricep push downs<br><br>
Had a pretty mean pump at the end of it which is always welcome. My little Russian joined me too for my last few exercises after her classe was done. Always a treat -
<p>Knee was playing up a bit yesterday. Helped the wifes nana (so very very old) move some books up and down the stairs at her house and it was click city on both knees. Then played golf which probably wasnt the best for it but iced both last night and feeling ok. Wont do Legs2 tomorrow - just a ride and abs I think while I watch the cricket.</p>
<p> </p>
<p>Today was back and biceps. Warmup was 1000m row</p>
<p>Pullups - 10, 8, 8, 8 reps</p>
<p>T-bar rows - 15x45kg, 10x55, 10x60, 10x60, 10x60</p>
<p>Close grip pull downs - 15x54kg, 12x66,12x66, 15x60</p>
<p>1 arm machine rows - 12x70/side, 10x90, 15x80, 15x80</p>
<p>Straight arm rope pulldowns - 12x32kg, 12x32, 12x32, 20x20</p>
<p>Hypers - 15, 15, 15 reps</p>
<p>EZ Bar curls - 12x27kg, 12x32, 8x37, 8x37</p>
<p>Hammer curls - 12.5kg/side x 10, 12 (supersetted with the 8x37kg sets above)</p> -
<p>Easy day today - 30mins on the bike watching some piss poor cricket and then a rollout and stretch.</p>
<p> </p>
<p>Also did about 20mins of abs work that included decline crunches, medicine ball twists, hanging leg raises, leg drops, planks and weighted sided bends.</p> -
<p>Shoulders and arms this morning</p>
<p> </p>
<p>Warmup was just incline pressups, rubberbands and BB OHP.</p>
<p> </p>
<p>Shoulders part of workout was same as last week</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 superset with Incline DB reverse flies (or Y's) (3sets of 10)</p>
<p>Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)</p>
<p>Seated DB press (4 sets of superset with shrugs (4sets of 8)</p>
<p> </p>
<p>Then did another old fav arms workout</p>
<p>Pullups - @10kg added x 6,6,6 and 5 reps</p>
<p>EZ bar reverse curls @ 27kg x 8, 8, 8, 6 reps (superset with pullups)</p>
<p>Close grip bench - @ 50kg x 8, 8, @ 60kg x 8, 7 reps</p>
<p>OH cable extensions - @48kg x 12, 12, 12, 12 reps (superset with CG bench).</p>
<p>Finished off with a drop set of cable curls of approx 25 reps.</p> -
<p>Another week underway. No training over the weekend but golfed yesterday so an extra 15,000 steps or so for the day</p>
<p> </p>
<p>Today was legs and was a bit of a struggle after yesterdays golf, probably should have given the knees a days rest.</p>
<p> </p>
<p>Warm up was 10mins ride then light leg extensions and foam roller.</p>
<p>Squats - 10 bar, 10x60kg, 5x100, 8x100, 10x100, 10x100</p>
<p>Lunges - 3 sets of 20 reps supersetted on the last 3 sets of squats</p>
<p>Front squats - 10x50kg, 12x50, 10x60 (felt like an age since I had done these)</p>
<p>Seated leg curls - 12x78kg, 15x78, 15x78</p>
<p>Leg extensions - 12x60kg, 12x60 per side</p>
<p>Lying leg curls - 20x30kg, 20x30 (superset with leg extensions)</p>
<p>Seated calf press - 20x200, 15x280, 12x320, 12x320</p>
<p>Short ride to finish.</p> -
Who is your little Russian?
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<p>A good mate of mine that I train with quite a bit. She used to do mornings with me but left for Les Mills and now only comes in Mon and Tues mornings to instruct a couple of classes.</p>
<p> </p>
<p>She's a taka local though so run in to each other a lot while out and about.</p>
