JK vs BigRed

JK

Legs this morning and a petty good session
 
Warmup was 10mins ride, light leg extensions and a rollout
 
Squats - lots x bar, 10x60kg, 10x90, 6x110, 8x110, 8x110, 6x110 dropset 8x90
Straight leg deads - 12x50kg, 12x70, 10x80, 10x80
Leg press - 15x160kg, 12x200, 12x240, 12x240, 12x240
Seated hamstring curls - 12x78kg, 12x78, 15x78
Seated calf press - 20x200, 15x300, 10x350, 10x350, 10x350
Standing calf press - 20x130, 20x130, 20x130, 20x130
 
Then some abs work and more foam rolling to finish

JK

Back and shoulders today. Prob my least fav day of the week, at least the back part of it anyway
 
Warmup was just a short ride to free the legs up from yesterday
 
KB swings superset with KB rows - 20reps @ 18kg of each, then 15x22kg of each
Lat pulldowns - 20x48kg, 12x60, 8x66, 8x66
Machine rows (1 arm) - 20x50, 12x70, 8x90, 8x90
Close grip pull downs - 20x54, 15x60, 15x60
Seated rows - 1 dropset of 10x72kg --> 10x60 --> 10x48 --> 12x36
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 (4 sets of 12 @ 22.5kg) superset with upright rows KB shrugs (4 sets of 12 @ 44kg)

JK

Diet really on point at the mo. Dropped the carbs (and cals) back a wee bit throughout the week. Still carb cycling though so bigger intakes on the heavier training days.

JK

Pretty intense session this morning.
 
Started with an easy 20mins on the cross trainer then a small circuit which I ended up doing a few more times than planned and it really got me in the end.
 
Medicine ball squats - 20 reps @9kg
Reverse hypers - 20 reps
Pressups - 20 reps
Lunges - 20 reps
Standing calf raise - 20reps @ 130kg
30 seconds rest
 
Did 8 rounds all up. First 3 pretty easy then pretty much hell
 
Some abs work to finish
Hanging leg raises - 4 sets of 15
Ab roller - 12 reps superset with 1 min plank X 3

Sapetyvi

I feel you, that happens to me on a regular basis, intention is to do light session and end up almost puking in the locker room after training haha.

JK

Pretty much the same as below except replace 'Curry night with the lads' with 'Dinner with a client at Meekong Baby'
 
<blockquote class="ipsBlockquote" data-author="JK" data-cid="511443" data-time="1440707460">
<div>
Curry night last night with the lads so was at sub optimal performance this morning. Struggled a bit.
 
Warmup was pressups and rubber band pulls.
 
Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 20kg x25
Incline DB flies - 12x12.5kg, 12x15, 12x17.5
Flat bench DB press - 10x32.5kg/side, 8x32.5, 12x27.5, 12x27.5
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
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso hold) - 4 sets of 8 @ 27kg
CG pushups to failure (12, 13, 12 reps)
</div>
</blockquote>
 
Only difference was I did 3 machine flies rather than DB and also did some DB pullovers.
 
After last nights dinner, my Friday refeed wont be quite as heavy. Prob just some sushi and extra fruits in the arvo.

JK

Upper Body
 
DB Incline Bench - 12x25kg/side, 12x30, 10x32.5, 8x35, 8x35
T-bar rows - 10x45kg, 10x55, 10x65, 8x70, 10x65
Dips - 12 unweighted, +30kg x 10, 10 reps
Widegrip pullups - 12, 10, 10 reps
BB overhead press - 12x35kg, 12x45, 10x50, 10x50
EZ bar curls - 8x37kg, 8x37, 8x37 dropset 10x27
OH cable extensions - 15x38kg, 10x44, 12x44, 12x44
 
Good weekend. Eating was OK considering had a big work function. No real exercise though.

JK

Legs this morning.
 
Usual warmup on the bike and light leg extensions but saved the foam rolling until near the end of my deads, following Paekaks PT's advice to keep tight for deads.
 
Deadlifts - 10x70kg, 8x100, 6x 130, 5x150, 5x150, 5x150
Front squats - 10xbar, 10x50kg, 6x70, 6x70, 6x70, 12x50
Seated calf press - 20x200, 12x300, 10x360, 10x360, 10x360 then dropset 10x360 --> 10x260 --> 10x200 --> 10x140 --> 10x80
Leg extensions - 10x60kg/side, 10x60, 10x60 dropset 10x48
Lying leg curls - 12x36kg, 15x36, 15x36
 
Finished off with some abs work and a roll out.

Paekakboyz

Good numbers bro, notice any difference with tighter hips and hammys?
 
Are you repping paused deads rather than touch and go?

JK

Paused. Slight pause tho just to ensure grip still remains good. 
Def no bouncing or anything

JK

Back and shoulders today and high reps
 
Started with 1000m row - leisurely 2min/500m pace
 
BB clean and press - 10 x 40kg, 5x50kg, 5x50kg, 5x50. Superset each with BB rows of the same reps and weight.
Close grip pull downs - 25x48kg, 15x60, 10x66, 10x66
Upright rows - 25x32kg, 15x38, 10x44, 10x44
1 arm machine rows - 20x50/side, 12x70, 8x90, then 12x110 both arms
Seated DB press - 25x12.5kg/side, 15x15, 10x17.5, 10x17.5
Hyperextensions - 20, 15 reps
Straight arm pulldowns - 25x32kg, 15x38kg, 10x44, 10x47
Cable side and front raises - 15x5kg for each, 15x5

JK

Bit of intensity in this mornings session, got a mean sweat going.
 
Started with 20mins on the bike, 5mins pace then 5mins hills then repeat.
 
Legs circuit
Medicine ball squats - 20reps @ 9kg
Reverse hypers - 20reps
Lunges - 20reps
Box stepups to high knee - 20reps
Standing calf raises - 20reps @ 108kg
 
Did 4 times through
 
Then abs work:
Circuit of decline weighted crunches (15x15kg), decline twists (10/sidex15kg), weighted side bends (15/side x 15kg) X 3
Hanging leg raises - 15, 12, 12 reps
Ab roller - 15, 12, 12 reps
Prone holds - 1min, 1min

JK

Bit of chest and arms today. Rocked the singlet as ran of out training t-shirts and was a bit warmer yesterday. Got some good comments, could be doing something right!
 
Started with usual warmup of pressups and various rubber band stretches.
DB flies - 15x12.5kg, 15x15, 15x15
Hammerstrength incline - 25x20kg/side, 15x35, 10x45, 10x45, 10x45
DB pullovers - 15x17.5, 12x20, 12x20
Weighted chins - +15kg x 8, 6, 6, 6 reps with a dropset on last to another 6.
Incline DB curls - 12x12.5kg/side, x 3 sets superset with the first 3 sets of weighted chins.
Close grip bench - 50kg x 12, 60x8, 10, 8 reps
Tricep rope pushdowns -15x38, 15x44, 15x44 superset with the last 3 sets of close grip bench.
Preacher curls - 4 sets of 20x22kg. Massive burn.
Dips - 4 sets of 15 superset with the preacher curls.
 
Refeed day today probably done really need it but come at me carbs.

JK

Another week rolls in.
 
Did usual sunday weigh in at home last night. 79.7kg and 13.2% body fat so diet change already coming in.
 
Upper Body today straight after ABs game. Well actually left home when Sam Cane scored. Didnt miss much as 2mins drive to the gym.
 
DB Flat bench - 10x25kg/side, 10x30, 5x35, 6x35, 5x35
DB Incline Bench - 10x32.5/side, 10x32.5
T-bar rows - 10x45kg, 10x55, 8x65, 8x65, 8x65
Dips - +30kg x 10, 10, 10 reps
Widegrip pullups - 10, 10, 8, 8, 7 reps
BB overhead press - 10x35kg, 10x45, 10x50, 8x50, 8x50
Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5, 10x17.5
Cable pushdowns - 12x50kg, 10x62, 10x62, 10x62

JK

Legs this morning and an intense session. Was struggling to walk after and already dreading what tomorrow may feel like.

Warmup was 5mins ride, light leg extensions and foam roll.

Squats - 10xbar, 10x60kg, 10x90, 6x110, 6x110, 6x110, 6x110, 12x90
Straight leg deads - 10x50kg, 10x70, 10x70, 10x80
Leg press - 20x160kg, 10x240, 10x280, 10x280 then dropset of 10x280 --> 10x240 --> 10x200 --> 10x160 --> 10x120 --> 20x80 --> 15x40 (wanted 20 but couldnt unbroken)
Seated leg curls - 15x66kg, 15x72, 15x72
Seated calf press - 20x260, 12x340, 12x340, 12x340
 
Short abs circuit to finish. Twice through but will do it 2 or 3 more times tonight when I roll out the legs.

JK

Back and shoulders today.

Warmup was a ride as legs so stiff this morning even after a decent roll out last night.
 
BB rows - 25x40kg, 15x50, 10x60, 10x60
Lat pulldowns - 25x48kg, 15x60, 10x66, 10x66
Seated row - 25x48kg, 15x60, 10x66, 10x66
CG pulldowns - (yep you guessed it) 25x48kg, 15x60, 10x66, 10x66
Straight arm pulldowns - 15x32kg, 12x38, 15x38 (superset with last 3 sets of the closegrip pulls).
Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@4kg)
Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 8kg)
Seated DB press (4 sets of 12 @ 22.5kg) superset with KB shrugs (4 sets of 12 @ 24kg)
Front raises (just EZ bar now weight) x 20rep

JK

Legs still so farken sore from tuesday mornings efforts. Rolled out last night again but this morning just didnt feel up for a high rep legs session.
 
Ended up going for a 30min ride and did 5 mins to warmup then a 5mins gentle hill then 5 mins pace then 3 mins tough hill then 2mins spint then 5mins really tough hill before 5mins of pace again to finish
 
Then did abs work for about 20mins and some stretching and rolling.
 
Legs feeling abit better now but still not great.

JK

Short workout this morning as wanted to make it to work in time to see the start of the game.
 
Did more arms then chest this morning and killed them with plenty of intensity.
Warmup was pressups - 15 wide, 20 narrow, 15 wide, 20 narrow
 
Chins superset with dips (bodyweight) - 12/12 reps, 10/12, 10/10, 10/10, 10/10 (no rest just a walk between stations)
Incline DB curls - 10x15kg/side, 6x20, 6x20, 6x20, 6x20
Tricep pushdowns - 12x68kg, 8x80, 8x80, 8x80, 10x74 (superset with the DB curls)
More chins superset with dips (bodyweight) - 10/10 reps, 10/10, 10/10, 10/10, 10/10 (again no rest)
EZ bar 21s (7reps wide grip, 7 neutral, 7 close) - 21x22kg, 21x22, 21x22, 21x22
Underhand / overhand pushdowns - 4 sets of 10x20kg under then overhand (superset with the 21s)
Cable curl dropset - 10x48kg --> 10x42 --> down to 6kg.
 
Done.

JK

A new week begins with the usual upper body workout. Been thinking about changing things in to something like Push/Pull/Legs repeat but the more I think about it, the more I like the current setup and the flexibility and variety it provides. Gonna keep at it.
 
So today....
 
DB Incline Bench - 10x25kg/side, 10x30, 10x32.5/side, 10x32.5
BB bench - 10x50kg, 10x70, 8x80, 6x85, 5x85, 5x85
1 arm DB rows - 10x25kg, 10x30, 8x35, 8x35, 8x35
Widegrip pullups - 10 reps unweighed, + 10kg x 5, 6, 6, 5, 5 reps
BB overhead press - 10x40kg, 8x50, 8x50, 6x50, 10x40
EZ bar curls - 10x32kg, 10x32, 10x32
Skullcrushers - 10x32kg, 10x32, 10x32

JK

Legs today 
Deadlifts - 10x70kg, 10x70, 8x110, 5x140, 3x160, 3x160, 3x160, 10x110 
Leg extensions - 12x36kg, 15x36 then a roll out pre squats 
Front squats - 10xbar, 10x50kg, 6x70, 6x70, 6x70, 12x50 
Reverse hypers - 12, 15, 15 reps 
Seated calf press - 20x200, 12x300, 10x360, 10x360, 10x360 then dropset 10x360 --> 10x300 --> 10x260 --> 10x200 --> 10x140 --> 10x100 
Lying leg curls - single sided 12x30kg, 12x30, 12x30 
Finished off with some abs work and foam roller

The Silver Fern

JK vs BigRed