JK vs BigRed

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

JK

Back and shoulders this morning
 
Lat pulldowns - 20x48kg, 15x60, 10x66, 10x66
Machine rows - 20x50, 15x70, 10x80, 10x80
CG pulldowns - (yep you guessed it) 20x48kg, 15x60, 10x66, 10x66
Bent over cable row - 20x38, 15x44, 10x50, 10x50
Hyperextensions - 15, +10kg x 15, 15 reps
 
Seated DB press - 20x15kg, 15x17.5, 12x20, 12x20
Upright rows - 20x38kg, 15x44, 10x50, 10x50
DB side raises - 3 sets of 12x5kg
Face pulls - 15x38kg, 15x38

JK

Pretty easy day today
 
30mins on the bike at a decent clip
 
Squats - 10xbar, 10x60kg, 10x60, 15x60, 15x60, 20x60, 20x60 Not alot of weight but short rests and super deep/strong form. Plus reps for dayssss
 
Abs - all a bit of a blur of did 3 sets each of hanging leg raises, hanging bicycle type things, decline crunches, weighted side bends, cable chops, roll outs, plank etc

JK

smashed chest and arms
 
was good
 
refeed day
 
letsgo

JK

Ran my stairs on saturday. Did 12 repeats and was toast. Need to get that fitness up.
 
<img src="http://www.cloudbase.org.nz/system/files/images/DSCF2060.JPG" alt="DSCF2060.JPG">
 
Today I've started something a bit different. An all out assault on arms. 4 week programme where will hit them directly 3 times a week. I will do some more traditional (mainly compound) style training on the other days.
 
Today went as follows:
Row - 1000m
 
Deadlifts - 10x70kg, 10x110, 10x120, 8x130, 8x130 dropset --> 10x110
 
Superset 1
Dips - 12 unweighted, then +30kg x 10, 10, 10 rep dropset --> 10 unweighted
Preacher curls - 12x22kg, 10x27, 10x27, 10x27 dropset --> 10x22kg
 
Superset 2
Decline DB extensions - 10x10kg/side, 10x12.5, 10x12.5
Incline DB curls - 10x15kg/side, 10x15, 10x15
 
Tricep rope pushdowns - 25x38kg
 
Then 15mins cardio on the cross trainer.

JK

Full body workout today. 

5mins on the bike then leg extensions and a roll out.
 
Squat - 15xbar, 10x60kg, 10x90, 8x100, 10x100, 10x100 dropset --> 10x60
 
Seated DB overhead press - 10x22.5kg/side, 10x22.5, 10x22.5 dropset --> 10x12.5
Seated HS curls - 12x78kg, 12x78, 12x78 dropset --> 12x54 (superset with the DB press)
 
Lat pulldowns - 10x63kg, 10x66, 10x66
Lunges - 15/side, 15/side, 15/side (superset with lat pulldowns)
 
Hanging leg raises - 5 sets of 10
Standing calf raises 5 sets of 15 @ 138kg (superset with leg raises)
 
Did some more abs work and a roll out to finish off.

Paekakboyz

dropsets are fun!
 
That is a mint set of stairs too, having a couple of turns makes it more interesting. 12 repeats is mean bro, do you jog back down or walk a bit slower? ... or is it full noise up and down!!

JK

Full noise down will lead to an injury. I do full noise up (and alternate single step then double step each lap) and then jog back down.
 
The turns have decent platforms on them so you can easily drop for 10 pressups etc.

JK

Oh yeah, gonna be a lot of drop sets and super sets for the next few weeks.

JK

2nd arms session of the week.
 
Warmup was just incline pressups x lots
 
 
Close grip bench - 10x50kg, 10x60, 10x70, 8x75, 8x75, 8x75 dropset 10x50
 
Superset 1
Barbell row - 10x40kg, 10x50, 8x60, 8x60, 8x60 dropset 10x40
Rubber band pressups 10, 10, 10, 10 dropset 10 no band (do these with rubber band around hands and back - get a mean tricep overload at the top)
 
Superset 2
Barbell perfection curls - 10x27kg, 10x27, 10x27
Tricep OH cable extensions - 10x44kg, 10x44, 10x44
 
Hammercurls - 25 x 10kg/side
 
 
Cardio - 20mins on the bike. Good to loosen up the quads and glutes after yesterdays squats.

JK

More full bodytoday. 

Standard warmup of 5mins on the bike then leg extensions and a roll out.
 
Leg press - 20x80kg, 10x60, 10x200, 10x240, 10x240, 10x240 dropset --> 15x160
 
Standing BB overhead press - 10x40kg, 10x40, 10x40 dropset --> 10x35
Straight leg deads - 10xx70kg, 10x70, 10x70, 10x70 (superset with the BB press)
 
1 arm DB rows - 10x30kg, 10x30, 10x30
Standing calf raises - 150x10, 150x10, 150x10 (superset with DB rows)
 
Then did 10 sets of 12-15 reps of DB lat raises using 7kg DBs
Each set superset with abs work being
Decline crunches - 3 sets of 20
Hanging leg raises - 4 sets of 10
Weighted side bends - 3 sets of 10 per side
 
A couple of sets of ab roller and a foam roll out on legs to finish

JK

3rd and final arms day of the week....
 
 
Started with 1000m row moderate pace then some pressups.
 
 
Chins - 12 unweighted then + 15kg x 8, 8, 8, 7 dropset --> 8 unweighted
 
Superset 1
Incline DB curls - 15x20kg, 10x30, 10x30, 10x30 dropset 10x20
Standing D grip cable curls (ie facing away from the stack) - 10x14kg/side, 10x20, 10x20, 10x20 dropset 10x11
 
Superset 2
Standing zottoman DB curls - 10x12.5kg/side, 10x12.5, 10x12.5, 10x12.5
Seated Tricep OH BD extensions - 10x25kg, 10x27.5, 10x27.5, 10x27.5
 
Bicep cable curls - 2 sets of 25 x 36kg superset with 20dips each
 
 
Did some more abs work to finish - about 10mins worth as these arms workouts are pretty short. Probably could have done some cardio but something about cardios and friday doesnt fit.

The Silver Fern

JK vs BigRed