JK vs BigRed

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.

JK

No training all weekend as busy with kids sport. Ate pretty well though so keeping on track.
 
Really good session to start the week. Pretty similar to last monday but upped the weights on a couple of lifts which is good.
 
DB bench - 10x25kg/side, 8x30, 8x32.5, 6x35, 6x35
T-bar rows - 10x45kg, 10x55, 8x65, 6x70, 6x70
Incline DB bench - 10x30kgg/side, 10x30
Widegrip pullups - 10, 10, 8 reps
Dips (+24kg) x 10, 10 reps
Seated row - 12x69kg, 10x72
DB seated overhead press - 8x25kg/side, 8x25, 8x25
BB curls - 10x32, 10x32, 10x32
Cable pushdowns - 12x62kg, 10x74, 8x74 dropset --> 12x50, 10x62

JK

Legs this morning. Woke with a sore knee yesterday (for no obvious reason) and thought it had cleared but was a bit sore again this morning so took it easier than usual.

Warmup was 10mins ride then light leg extensions and a roll out.
 
Squats - 10x60kg, 10x90, 6x110, 12x90, 12x90
Straight leg deads - 12x50kg, 10x70, 10x80, 10x80
Leg press - 15x200kg, 12x240, 12x240
Lying hamstring curls - 12x42kg, 12x42, 10x42 dropset --> 10x30
Seated calf press - 15x240, 15x300, 12x340, 12x340, 10x340
Leg extensions - 60repsx30kg/side - did 10left/10right as usual but weight was too light so added another set for each at the end
Standing calf raises - 15x140kg, 15x140, 15x140
 
Abs - 3 sets of hanging leg raises (12-15reps) and then 3 sets using the ab roller (12reps.
 
Rolled out the legs again to finish.

JK

Back and shoulders today
 
Legs a bit sore from yesterday. Made the warmup row a bit difficult but once they freed up it was all good.
 
BB clean and press - 10x40kg, 10x45kg, 8x50, 8x50, 6x50
BB rows - 10x50kg, 10x55kg, 8x60, 8x60
Lat pulldowns - 12x60, 10x66, 10x66 dropset --> 15x48
Seated row - 12x60kg, 10x66, 10x66 dropset --> 15x48
Hypers - 12, 15 unweighted
Close grip pulldowns - 15x60kg, 15x60
Straight arm pulldowns - 10x50kg, 10x50 dropset --> 15x32, 15x44
Bent over rear delt raises (cable) for 2sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (2sets of 10@3kg)
Cable lat raises (2sets of 6 @ 11kg) superset with cable external rotations (2 sets of 10 @ 8kg)
Seated DB press (4 sets of 12 @ 22.5k ) superset with KB shrugs (4 sets of 12 @ 28kg per side)
Couple of sets of rubber band pulls to finish.

JK

Pretty much same as last thursday
 
Started with 25mins on the bike, then stretch and roll.
 
Front squat to back squat supersets - Started with 10repsf front squat @ 60kg / 10 reps of back squats also @ 60kg. x 4 sets 
Reverse hypers - 15, 15, 15 reps
Seated calf press - 15x200kg, 20x200, 20x200, 20x200
 
Abs circuit 1 - decline crunches x 12 (+15kg), medicine ball twists x 12per side X 3
Abs circuit 2 - crunches x 12, leg drops (both legs together) x 12, mountain climbers x 20, leg drops (1 leg at a time) x 12, plank for 1 minute X 3
 
Plus rolling and stretching between the abs work.

JK

Chest and arms as usual today
 
Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 25kg x15 --> 15kg x 20
Flat bench DB press - 10x32.5kg/side, 10x32.5, 10x32.5, 15x25
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x60kg, 15x66, 15x66
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse cable curls - 3 sets of 12 @ 30kg, dropset on last for another 12 @ 24kg
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
OH DB extension (iso hold) - 3 sets of 8 @ 22.5kg
CG pushups to failure (15, 14, 12 reps)
 
Still hovering around the 80kg mark and body fat about 13%. Prob another month at least before I think about trying to lean up a wee bit for summer

JK

Good upper body session to start the week.
 
T-bar rows - 10x45kg, 10x55, 8x65, 6x75, 6x75, 5x75 dropset --> 8x65 --> 10x55 --> 10x45 --> 10x35
DB bench - 10x25kg/side, 8x30, 8x35, 7x35, 7x35
Widegrip pullups - 10, 10, 8 reps
Dips (+28kg) x 10, 10, 8 reps
Hammerstrength seated overhead press - 12x30kg/side, 8x40, 7x40, 7x40 dropset --> 10x30 --> 12x15
Seated DB curls - 12x15kg, 10x17.5, 10x17.5, 10x17.5
Skullcrushers - 12x27kg, 10x32, 10x32, 10x32

Paekakboyz

13% BF!! that is pretty bloody trim already bro! 
 
Slowly building up the weight on dips, not far off two plates yo! looks much more dramatic than a DB

JK

I use the heaviest kettle bell we got. Think I've done 2 x 15kg plates before, for not many reps

Paekakboyz

ahh, hadn't thought of using KB's - on a different floor in my local gym. You should tell your gym to get some 32 kg KB's!! That's the heaviest I've seen but no doubt you can get heavier buggers.

JK

Another really good session this morning. Feeling like Im in a bit of sweet spot right now, some gains are about to be made.
 
Legs today and started with 10mins ride and then a roll out.
 
Leg extensions - 15x30kg/side, 12x36, 12x42
Deadlifts - 10x70kg, 10x70, 8x110, 6x140, 3x160, 3x160, 3x160, 6x140
Front squats - 15xbar, 8x60kg, 10x60, 10x60, 10x60 with each of the 60kg working sets superset with 20 body weight lunges
Lying leg curls - 12x39kg, 10x42, 10x42 dropset to 12x21
Seated leg press - 20x200, 15x300 then 3 dropsets of 10x340 --> 12x200.
 
Finished with another roll out and some abs work.

JK

back and shoulders
Warmup was 5mins on the bike and some rubber bands
 
DB rows - 12x25kg/side, 10x30,10x32.5, 10x35, 10x35
Lat pulldowns - 15x48kg, 12x60, 10x66, 10x66, 10x66
Hyperextensions - 20 (unweighted), +15kg x 12, 12 reos
Bent over cable row - 15x74kg, 15x74
Straight arm pulldowns - 15x44kg, 15x47, 15x47
Close grip pulldowns - 12x66kg, then a dropset from 74kg down to 24kg to failure each time.
Cable lat raises - 3sets of 12 @ 8kg
DB round the world - 2 sets of 12 with 5kg DBs
Seated DB arnie press - 3 sets of 12 @ 17.5kk
Upright rows - 12x44kg, 12x50, 12x50
Front plate raises - 12x15kg, 15x15

JK

Thursday session done and dusted
 
30mins ride on the bike at a good pace. Had a good sweat going and a mixture of high rpm / low resistance and some chunky hill work. Then a stretch and foam roll
 
Squats - 10xbar, 12x50kg, 10x80, 12x80, 12x80, 20x80 (hadnt done a 20 rep set for a while and was huffing hard by the end)
Reverse hypers - 15, 15, 12, 10 with about 15seconds rest between sets
Standing calf raises - 5 sets of 20x130kg
 
Abs work today was:
Decline crunches (15x15kg), medicine ball twists (12x15kg), weighted side bends (12x22kg per side) X 3
Mountain climbers (30reps), leg drops (12reps), plank (1min) X 3
 
More stretching and foam rolling between ab sets

Wairau

This is an amazing thread, excellent consistency on your workouts. You must have seen top gains so far-in looks, and overall strength and fitness. How do you assess all that?
What are your aims? What areas will you change up, or will you focus on similar workouts for the rest of the year?

JK

Thanks mate, there are definiately some gains there. Nothing spectacular but I know that I look a lot better (have kept old progress pics) and and definately stronger and fitter than before, possibly ever, despite being 36.
 
Rest of the year will be similar sort of training but dropping the calories a bit from September onwards to lean up for summer. Will also be adding in some high intensity training sessions to help with the fat loss.

JK

Chest and arms today.
 
Chest
Hammerstrength incline press - 15x20kg/side, 12x35, 12x40, 10x45, 10x47.5, 10x47.5, 10x47.5
Decline DB flies - 12x15kg, 12x15 (superset with 45 and 47.5kg press sets)
DB pullovers - 12x22.5kg, 12x22.5 (superset with last two 47.5kg press sets)
Cable cross overs - 3 sets of 15x20kg/side
 
Arms
Close grip weighted pullups - @10kg added x 6,6,6 and 6 reps
Cable reverse curls @ 32kg x 8, 8, 8, 8 reps (superset with pullups)
Close grip bench - @ 60kg x 8, 8, 8, 8 reps
OH cable extensions - @48kg x 10, 10, 12, 12 reps (superset with CG bench).
EZ bar curls - 20x27kg, 12x32kg, 15x27kg --> 20x22kg

JK

No training sat or sunday but massive walk yesterday for fishing so legs took a bit of a hammering.
 
Upper body session this morning. Took a while to warm up as was a bit cooler.
 
Incline DB bench - 10x20kg/side, 10x27.5, 10x30, 8x32.5, 8x32.5, 8x32.5
1 arm DB rows rows - 10x20kg, 10x30, 8x32.5, 8x35, 8x35
Widegrip pullups - 10, 10, 10, 8 reps
Dips - unweighted x 12, +24kg x 12, +28kg x 10 reps, 28x10, 12 unweighted
Hammerstrength seated overhead press - 12x20kg/side, 10x35, 9x40, 9x40, 8x40, 15x20
Seated DB curls - 8x17.5kg/side, 8x17.5, 6x20, 6x20, 12x15
Seated overhead DB extensions - 15x17.5kg, 12x20, 12x25, 12x25

JK

Really good legs session this morning. Felt really strong and in the zone.
 
Warmup was 10mins ride then light leg extensions and a roll out.
 
Squats - 10xbar, 10x60kg, 10x60, 6x100, 3x110, 2x120, 3x120, 1x130, 10x100, 10x100
Straight leg deads - 12x50kg, 10x70, 10x80, 10x80, 10x80
Leg press - 12x240kg, 12x240, 10x240 dropset --> 10x200 --> 10x160 --> 12x120 --> 15x80 --> 20x40....10 secondsrest --> 20x40
Seated hamstring curls - 15x60kg, 12x78, 15x78, 15x78
Seated calf press - 20x240, 12x340, 12x340, 12x340
Standing calf raises - 20x130, 20x150, 20x150, 20x150
Lunges - 30reps, 30reps, 30reps
 
Short roll out to finish.

Paekakboyz

Volume!!! 
 
How were the hammies after those curls! with the straight legs deads beforehand I bet they were fun!

The Silver Fern

JK vs BigRed