JK vs BigRed

JK

2nd legs day sorta day today. Not sure what it is but its most flexible day for now.
 
Did 20mins on the bike, mix of hills and speed. Covered 10km
Short rollout and stretch
Squats - 10xbar, 10xbar, 10x50kg, 10x80kg, 5x100 all with heaps of depth ass to grass. Then my one working set for the day which went 4x120kg dropset --> 7x100kg --> 10x80kg --> 20x50kg --> sit on floor
Reverse hypers - 15, 15, 15, 15 reps
Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 12x180
 
Abs - was limited on time so just did 3 sets of 15 decline weighted crunches, 3 sets of medicine ball twists and 1 set of 20 mountain climbers then straight in to a 1min prone hold.

JK

Another friday shoulders and arms session. Bit dusty tho as had a client function that went pretty late last night
 
The shoulders:
Bent over rear delt raises (cable) for 3sets of 12 superset with incline DB reverse flies (or Y's) (3sets of 10)
Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)
Seated DB press (4 sets of 10) superset with upright rows (3sets of 12, 1 set of 15)
 
The arms:
Seated DB (iso) curls - 4 sets of 8
Cable rope curls (heavy and iso) - 4 sets of 6
Reverse cable curls - 3 sets of 12, 1 set of 15
Tricep cable (rope) pushdowns - 4 sets of 20
Skullcrushers (iso hold) - 3 sets of 8 superset with pushups to failure (managed 12, 14, 11 reps)

JK

Had rugby last night so no early start this morning. Instead went for a run with the wife. About 30mins all up down to the beach and then up and down it then back. He running has got heaps better. Quite impressed. 
Also ran in to Russian which was a nice suprise

JK

Short week as heading over gold coast thursday with the family for a week.
 
Today was upper body heavy which started with pressups and light overhead press and barbell rows, and some stretching
 
BB Bench - 10x60kg, 10x70, 8x80, 6x85, 6x85, 6x85
T-bar rows - 10x45kg, 10x55, 8x65, 8x65, 8x65 dropset --> 8x55 --> 8x45
Dips - 15, 15, 15 reps
Pullups (widegrip , unweighted) - 10, 9, 8, 8 reps
Hammerstrength seated OHP - 12x30kg/side, 10x35, 10x35, 10x35 dropset --> 8x30 --> 12x15
Seated DB curls - 4 sets of 8x17.5kg
Tricep pushdowns - 12x50kg, 12x62, 10x68, 10x68
 
 
Tomorrow will be legs and weds will most likely be some high intensity circuit type stuff for upper body.

JK

Legs this morning. 5mins ride to warmup then some light leg extensions and foam roller love.
 
Squats - 10 x bar, 10x50kg, 10x50, 8x80kg, 5x100, 5x110, 5x110, 5x110, 10x80 (super deep with 2 second pause)
Stiff legged deads - 10x50kg, 12x50, 10x70, 10x70, 10x70
Leg press - 15x120kg 15x160, 12x200, 10x240, 10x240
Lying leg curls - 20x30kg, 20x30, 15x30
Standing calf raises - 15x130, 15x150, 15x150, 15x150
Leg extensions - 100rep @ 30kg - 10 left/right, repeat no rest.
 
Short ride to finish as usual.

JK

10mins on the bike to warm up then in to it
 
circuit 1
BB clean and press @30kg
BB rows @ 30kg
BB front squat @ 30kg
Rubber band pulls
Decline crunches
Pressups
- 20 reps of each then 1 min rest before repeat. 5 rounds in total
 
 
circuit 2
chins
dips
hanging leg raises
KB side bends (20kg)
- 12 reps of each then 1 min rest and repeat. 3 rounds.
 
 
Finished off with a roll out and some stretching.
 
Away for the next week or so. Not expecting any exercise so a full deload. Will be ready to hit it hard once Im back and sharpen up the diet too.

Rancid Schnitzel

Enjoy Coolangatta mate. Water might be a wee bit cold, but hopefully sun is shining. Also make sure you stay on the QLD side.

JK

Yeah water was pretty cold alright. Got a wave this arvo in just boardies and a rashy. Everyone else had wetties on!

JK

Great week away on the Gold Coast. No real exercise at all. Eating was pretty poor too. Stepped on the scales today and have dropped about 3kg....ughhh! 
Popped in to the gym today for a full body type workout to get back in to the swing of it ahead of next week. 
Did DB bench, wide grip chins, squats, seated row, BB overhead press, upright rows and then some BB curls superset with dips. Nothing heavy but worked in 8 to 12 rep range and got a decent sweat going

Rancid Schnitzel

Good to hear you enjoyed Coolangatta. Have to get back there soon. Love that place. 
The first workout following a little break is often a cracker.

JK

Was pretty sore after friday's workout. Amazing the impact that only a week or so can have.
 
Back in to the PHAT style of training for the next 4 or so weeks. So heavy (or power) upper then lower days and then 3 more hypertrophy focused days. Today was upper body power.
 
DB flat bench - 10x27.5kg/side, 8x30, 6x32.5, 6x35
Incline DB bench - 12x27.5kg/side, 12x27.5
T-bar rows - 10x45kg, 10x55, 8x65, 8x65
Widegrip pullups - 10, 10 reps
Rackchins - 10, 10 reps
Dips (+20kg) x 10, 10 reps
Seated DB press - 12x20kg/side, 10x22.5, 10x22.5
Seated DB curls - 12x15kg/side, 10x17.5, 10x17.5
OH cable extensions - 12x32kg, 10x38, 10x38
 
Not the heaviest session to get back in to it and dropped a working set on the DB bench and T-bar rows. All seemed fairly decent tho.

JK

Legs this morning and fairly decent. Spent 10mins on the bike for a warmup and then light leg extensions and a roll out.
 
Squats - 10xbar, 10x60kg, 10x80kg, 8x100, 6x110, 6x110, 6x110, 10x80 (paused), 10x80 (paused)
St leg deads - 12x50kg, 12x70, 10x70, 10x70
Leg press - 20x160kg, 15x200, 12x240, 12x240
Lying leg curls - 12x36kg, 12x36, 12x36 dropset --> 12x20
Standing calf raises - 20x130, 15x150, 15x150, 15x150
Leg extensions - 30x30kg/side
 
Finished off with a roll out and some abs work which I really need to start doing twice a week.

JK

Back and shoulders this morning.
 
Warmup was 5mins on the bike as legs were pretty sore from yesterday and then some rubber bands
 
BB row - 10x40kg, 10x50, 8x55, 8x55
Lat pulldowns - 15x48kg, 12x60, 12x60, 12x60
Seated row - 15x48kg, 12x60, 12x60, 12x60
St arm pulldowns - 15x38kg, 12x44, 12x44
Close grip pulldowns - 20x48kg, 20x48
Seated DB press - 12x20kg/side, 12x20, 15x17.5
Upright cable row - 12x44kg, 12x44, 15x38
Cable side lat raises - 12x8kg, 12x8, 15x5
Cable front raises - 12x26, 12x26, 12x26 (superset with side raises)

JK

Bit of cardio, legs and abs this morning.
 
Started with 30mins on the cross trainer then a bit of a roll out as still sore, particularly in the hammies
Leg press - 20x40kg, 20x80kg, 20x160, 20x160, 20x160, 20x160 dropset --> 20x80
Reverse hypers - 15, 15, 15, 15 reps
Seated calf press - 20x200, 12x300, 10x360, 10x360, 15x300
 
Abs work was 2 sets each of medicine ball twists, swiss ball crunches, moutain climbers and leg drops
 
Ride - 10mins

JK

Bit of friday chest and arms this morning.
 
Warmup was pressups and rubber bands.
 
Incline hammerstrength press - 15x20kg/side, 12x35, 12x40, 10x42.5, 10x42.5, 15x35, 15x35
Decline DB flies - 15x12.5kg/side - 2 sets superset with the 10x42.5 sets above
DB pullovers - 12x20kg - 2 sets superset with the 15x35kg sets above
Machine flies - 15x60kg, 15x60
 
Weighted close grip chins - + 10kg x 6, 6, 6, 6 reps
EZ bar reverse curls @ 27kg x 8, 8, 8, 8 reps (superset with chins)
 
Close grip BB bench - 60kg x 8, 8, 8, 8
OH cable extensions - 12x38kg, 10x42, 10x42, 10x42 (superset with bench)
 
EZ bar 21st - 3 sets @ 27kg
Dips - 12, 12, 12 (superset with EZ bar)
 
Decent workout, real good pump. Go the ABs

JK

Back to upper body power day today
 
BB bench - 10x60kg, 8x80kg, 5x85, 5x85, 5x85
T-bar rows - 10x50kg, 10x60, 6x67.5, 6x67.5, 6x67.5
Incline DB bench - 12x27.5kg/side, 10x39
Widegrip pullups - 10, 10 reps
Dips (+20kg) x 10, 10 reps
Seated row - 12x66kg, 10x72
BB overhead press - 10x50kg, 8x50, 10x45
Seated DB curls - 10x17.5kg/side, 8x20, 6x20 dropset -> 8x15
Cable pushdowns - 10x62kg, 10x68, 10x74 dropset --> 10x50
 
Felt like a pretty decent workout. Back to tracking eats from this week. Diet has been OK but not 100% sure where sitting calories wise but I guess its been there or there abouts.

JK

Lower body session today. Was a bit slow tho as was trying to watch the golf at the same time. Meant rest periods were sometimes longer or shorter than normal while waiting for shots
 
Warmup was 5mins ride, light leg extensions and a roll
Squats - 10xbar, 10x60kg, 10x80kg, 5x100, 5x110, 5x110, 5x110, 20x60
Leg extensions - 10x66kg/side, 10x66, 10x66
Leg press - 15x160kg, 12x200, 10x240, 10x240, 30x120
Seated hamstring curls - 15x66k, 12x78, 12x78
Lying hamstring curls - 12x21kg/side, 12x21
Seated calf press - 20x200, 12x300, 10x340, 10x340
Standing calf raises - 15x130, 15x130, 15x130
 
Back tracking eats again and realised I have been undereating. Only about 2450 calories yesterday - 245g carbs, 220g protein and 65g fats. Probably explains why the weight isnt moving much, but body fat is.

JK

Back and shoulders today. Started with a 1000m row and then a quick roll as legs super sore from yesterday. Rolled last night too. Feels much better now
 
Rackpulls - 10x60kg, 10x100, 8x130, 10x130, 10x130
Lat pulldowns - 15x48kg, 12x60, 10x66, 10x66
DB rows - 15x20kg/side, 10x32.5, 12x32.5, 12x32.5
Straight arm pulldowns - 15x44kg, 15x47, 15x47
Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@3kg)
Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 7kg)
Seated DB press (3 sets of 12 @ 22.5k ) superset with upright rows (3sets of 10 @ 50kg)
 
Couple of new hotties turned up at the gym this morning. I guess they are here to get ready for summer. One was wearing super revealing gears. All the guys including myself had the grins.

JK

Good session this morning. Thursday so a 2nd legs, abs, cardio sorta day and it was exactly that.
 
 
Started with 20mins on the bike. Had a good pace going so well warmed up. Then a quick stretch and roll.
 
Front squat to back squat supersets - Started with 10reps of front squat @ 60kg then straight in to 10 reps of back squats also @ 60kg. 4 sets of 10/10 @ 60kg all up with 90seconds rests. Was pretty hard work but enjoyed it.
Reverse hypers - 12, 15, 15 reps
Standing calf raises - 15x130kg, 18x130, 18x130, 18x130
 
Abs circuit 1 - decline crunches x 15 (+15kg), medicine ball twists x 12per side, weighted side bends x 12per side(+22kg) X 3
Abs circuit 2 - swiss ball crunches x12, leg drops x 12, plank for 1 minute X 3
 
Also did a bit of rolling between the abs work.

JK

chest and arms this morning as per usual for fridays.
 
Started with pressups and rubber bands to warm up.
 
Incline DB press - 12x20kg/side, 12x27.5, 10x30, 12x30, 10x30
DB flies - 12x12.5kg/side, 12x15, 12x15
Hammerstrength flat bench - 12x35kg/side, 12x40, 12x40 dropset 10x35 dropset 12x20
Neutral grip weighted chins (+15kg) x 10, 8, 8 reps then 8 more unweighted
Skullcrushers - 15x27kg, 10x32, 10x32
EZ bar curls - 12x32kg superset with OH tricep extensions 10x38kg superset with tricep pushdowns 10x38 X 3
Cable curls - 12x42kg, 12x48 superset with dips - 12, 10 reps.

The Silver Fern

JK vs BigRed