JK vs BigRed

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!

JK

Not too bad but felt pretty pumped when I was doing the lunges.
 
See how I pull up tomorrow as quads, hammies and calves all got some high rep treatment as well as heavy weights

JK

Back and shoulders today

Warmup was 1000m row.
 
BB rows - 12x40kg/side, 10x60, 10x60, 10x60
Close grip pulldowns - 15x66kg, 12x72, 12x72
Seated row (mid grip) - 15x48kg, 12x60, 12x60
Lat pulldowns - 2 dropsets of 6x72kg --> 8x60 --> 10x48
Hyperextensions - 15, 15 reps
Straight arm pulldowns - 15x44kg, 15x44, 15x50
 
Seated DB press - 12x17.5kg/side, 12x22.5, 10x25, 10x25
DB shrugs - 15x25kg/side, 15x25
Side DB raises - 15x8kg, 15x8kg
Upright rows - 12x44, 12x50, 12x50
Front cable raises - 10x26kg, 12x20, 15x20
Rear delt flies (machine) - 15x30kg, 12x36,1 2x36 (superset with front raises)

JK

Bit of cardio and abs this morning plus random legs circuit for bonus gains
 
Started with 25mins on the cross trainer and then some foam roller and stretching.
 
Legs circuit was:
Leg extensions - 20reps @ 48kg per side
Standing calf raises -20reps @ 130kg
Reverse hyperextensions - 20 reps.
 
Did 5 circuits of no rest whatsoever and did walking lunges between each of the machines.
 
The did some abs circuits of hanging leg raises, cable chops, moutain climbers, roll outs, leg drops, crunches and a 2min plank at the end of it all..

JK

Chest and arms friday
 
Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 20kg x20-
Hammerstrength flat press - 12x35kg/side, 10x40, 10x40, 10x40
DB pullovers - 15x17.5kg, 15x17.5
DB flies - 12x15kg, 12x15
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Cable curls (iso) - 2 sets of 6 @ 48kg, 2sets of 6 @54kg
Reverse cable curls - 4 sets of 12 @ 36kg
Tricep cable (rope) pushdowns - 4 sets of 20 @ 48kg
Skullcrushers (iso) - 4 sets of 8 @ 32kg
CG pushups - 12, 15, 15, 15 reps

JK

Upper body Monday.
 
T-bar rows - 15x35kg, 10x55, 10x65, 6x75, 8x75, 8x75, 8x75
Incline DB bench - 10x25kg/side, 10x30, 10x32.5, 10x32.5, 8x32.5 (tried to get the 35kg DBs up but just wouldnt go without asking for a spotter)
Widegrip pullups - 10, 10, 10, 8 reps
Dips - +28kg x 10 reps, 10, 8 reps, 12 unweighted
Seated row - 8x78kg dropset --> 8x60kg, 8x78 --> 8x60
BB overhead press - 12x35kg, 8x45, 8x45, 8x45
EZ bar curls - 10x32kg, 10x37kg, 8x39.5, 8x39.5, 15x27
Tricep pushdowns - 8x74kg, 8x74, 10x74, 8x74kg dropset --> 8x62 --> 10x44

JK

Legsss
 
Usual warmup of 10mins ride and then a roll out before some light leg extensions
 
Squats - 10 x 50kg, 10x80, 6x110, 6x110, 6x110, 6x110 dropset to 10x80
Deadlifts - 10x70kg, 10x110, 6x140, 6x140, 6x140
Leg press - 20x80kg, 30x80, 40x80
Lying leg curls - 10x42, 12x42, 15x36
Leg extensions - 10x60kg/side, 10x60, 8x60 dropset --> 8x48kg --> 10x36
Standing calf raises - 20x130kg, 20x160, 20x160, 20x160
 
Then did a roll out and an abs circuit of 3 exercises and 3 times through.
Finished with another 10mins on the bike.

JK

Trying to shake a cold at the moment so strength and energy is a bit down. Have had since Friday. Bit annoying.
 
Today was back and shoulders. Started with a 1000m row at gentle 2min/500m pace.
 
KB rows - 22kg x 20, 20, 20 reps
DB rows - 25kg x12, 32.5x10, 35x10, 35x10
Lat pulldowns - 60kg x 12, 60x12, 15x54, 20x48
1 arm machine rows - 12x70/side, 12x80, 12x90, 12x90, both arms together 12x90 (machines in pounds)
Straight arm pulldowns - 15x44, 12x50, 12x50
Hyperextensions - 15 reps unweighted, then +10kg x 12, 12 reps
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 @ 8kg)
Seated DB press (3 sets of 12 @ 22.5k ) superset with upright rows (3sets of 10 @ 50kg)

JK

Random thursday done and dusted
 
 
Cross trainer - 25mins
 
Then a legs circuit:
Medicine ball (9kg) squats - 20 reps
Lunges - 15 per side
Reverse hypers - 20
Standing calf raises - 20x130kg
 
Did 5 times through with 30seconds rest between rounds.
 
Abs/stretching - 20mins worth which basically consisted of a rotation of 4 abs exercises then 2mins stretching and foam roller then repeat etc

JK

Friday chest and arms to round off another week.
 
Pressups - 15, 15, 20, 20 reps
DB flies - 15x10kg/side, 15x12.5, 15x15
Hammerstrength incline press - 20x20kg/side, 12x35, 10x45, 10x45, 10x45 then dropset 10x45 --> 10x35
Weighted chins (neutral grip) - +10kg x 10, 8, 8, 8 reps
Close grip bench press - 60kg x 8, 8, 8, 8 reps
OH DB extensions - 15x17.5kg, 12x25, 12x25, 12x25
EZ bar 21s - 22.5kg x 4 sets (love these - awesome pump)
Dips - 100 reps unweighted in 12, 12, 12, 12, 12, 10, 10, 10, 8, 2

JK

Upper body to start the week as usual. Good session too. Feeling pretty good strengthwise at the mo despite my weight always seeming to fall back below 80kg by a monday morning.
 
BB Bench - 10x50kg, 10x70, 8x80, 6x85, 5x85, 5x85 (had not done barbell bench for ages)
T-bar rows - 10x45kg, 10x55, 8x65, 6x75, 6x75, 6x75 dropset --> 8x55 --> 10x45
Incline DB bench - 12x30kg/side, 10x30
Dips (+30kg) x 8, 8 reps then 10 unweighted
Widegrip pullups - 10, 10, 10 reps
BB overhead press - 12x35kg, 10x45, 8x47.5, 7x47.5
Seated DB curls - 12x15kg, 10x17.5, 10x17.5, 10x17.5
Tricep pushdowns - 12x56kg,8x74, 8x74, 8x74kg dropset --> 10x62 --> 10x50

Paekakboyz

Drop dem reps and crank the weight again buddy!! You have your eats on lock down so maybe it's the volume that is battling the weight gain?
 
Actually do you change your eats that much between higher volume v heavier weight cycles?

JK

That was a pretty low rep day for me haha. Must mean lower reps required!
 
Think about it, my higher rep days are probably lower cals but only slightly.
 
Im pretty happy around 80kg and pretty sure most the drop on the weekends is due to not drinking or eating as much.
 
I've already had 6 or 7 of my 600ml water bottle today. Weekends prob peak at that much.

Paekakboyz

that is fair whack of water bro! I'm in my second week of drinking waaaay more water and what do you know... it helps!!
 
If 80kg or so is your target I guess +/- 1kg or maybe even 2kg is pretty normal? That's pretty tidy management of bodyweight I reckon. All depends when you drop the kids off at the pool! or was that reinvented as an alpine motion (Bartman!).

JK

Yeah kids swimming has a big impact. Usually at the pool every morning at 8am'ish and fridays 8am and 4pm'ish. Another big pool session sunday morning too.
 
Like clockwork over here mate.

JK

Legsssssssssss
 
Warmup was 10mins ride, light leg extensions and a rollout
 
Squats - lots x bar, 10x60kg, 10x80, 6x100, 3x120, 3x120, 2x130, 5x100 (paused), 8 x 60 (paused)
Straight leg deads - 12x50kg, 12x70, 10x80, 10x80
Leg press - 15x200kg, 12x240, 10x270, 10x270
Seated hamstring curls - 15x78kg, 12x84, 15x84
Seated calf press - 20x200, 15x300, 12x340, 12x340, 12x340
 
Finished with 3 sets of ab circuits (3 exercises for 12-15reps each) split up with more foam rolling

JK

Back and shoulders today. Not too hardout as have golf this arvo and need to be A1 for that.
 
Warmup was 1000m row.
 
BB clean and press - 10x40kg, 8x45kg 8x50, 8x50
DB rows - 12x27.5kg/side, 10x32.5, 10x32.5, 10x32.5
Lat pulldowns - 66kgx10, x8, x8 then 12x54
Arnie DB press - 12x17.5kg/side, 12x17.5, 12x17.5
Bent over cable row - 12x54kg, 12x68, 10x74, 10x74
Hyperextensions - 15, 15 reps
Upright cable rows - 12x44kg, 12x50, 12x50
Front plate raises - 12x15kg, 12x15, 10x15 (superset with upright rows)
Close grip pulldowns - 20x54kg, 20x54
 
Bit of a roll and stretch to finish

Paekakboyz

ooooh might try out that upright row and front plate raises. Sounds evil.
 
Keep up the good work bro!

JK

Thursday so cardio type shit today
 
Started with 30mins on the bike which included two very heavy 5min blocks of hill work
 
The a lower body circuit of: medicine ball squats (20reps 9kg), Box step ups to high knee (20 per side), standing calf raises (20reps @ 130kg)
Did it 5 times through with no break.
 
Then some abs work
- circuit of hanging leg raises (12reps) and weighted side bends (20kg x 12 reps per side) X 3
- Ab roller - 3 sets of 12 and use the foam roller on legs between sets.

The Silver Fern

JK vs BigRed