JK vs BigRed

JK

Went to run stairs on the way home last night and got to Kennedy park to find that the stairs were closed as result of a fire on the cliff which in turn damaged the stairs. Seems to have happened last week but because I was away thurs last week I never made it there for my weekly blast.
 
Was a bit raged as had left work early and was pumped for exercise so ended up going for a run along the bays towards Browns Bay when I found a smaller set of stairs going up a cliff - only 95 steps but good for a blast. Did 15 repeats alternating between single step and double step efforts. Short rests. Smoked.
 
 
This morning was usual friday chest and arms. Warmup was lots of pressups.
 
Incline DB press - 15x22.5kg/side, 12x27.5, 10x30, 12x30, 12x30
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x54kg, 12x60, 12x66
 
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse EZ bar curls - @ 17kg x 12, 15, 20 res
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso hold) - 4 sets of 8 @ 27kg
Dips - 15, 15, 15 reps
 
Refeed today - lots of carbs on the way.

JK

Grit got rained off on sat morning so banged out a 14km run. Longest I've done in ages and surprisingly easy.
 
Nothing yesterday....sunday day of rest
 
Upper body this morning
 
BB flat Bench - 10x60kg, 8x80, 5x85, 5x85, 5x85, 5x85
Incline DB press - 12x30kg, 12x30, 10x30
BB rows - 12x50kg, 10x60, 6x65, 6x65, 6x65, 10x60
Widegrip pullups - 10, 10, 8 reps
Hammerstrength overhead press - 15x20kg/side, 10x35, 8x37.5 dropset --> 12x20, 8x37..5 --> 12x20, 6x37.5 --> 12x20
EZ bar curls - 12x27kg, 12x32, 10x34.5, 10x34.5
OH Cable extensions - 12x38kg, 10x44, 10x44, 15x38
 
Also did some of those kettlebell waiters carry. Just using 16kg to start off with. Did 3 sets of a short 12 step walk, switched arms and walk back. Gonna try fit these in a couple times a week.

Paekakboyz

ha ha 16kg KB's!! straight to beast mode bro! Are you holding them handle at the top and KB resting against your forearm? or balancing them upside down? Can recommend the latter, the balancing puts more pressure on grip strength and you have to stay real steady or the KB tips over.
 
And a cheeky 16km run thrown in. Nice bro!

JK

Yeah holding at the top normal way up.
 
Upside down sounds hard so will try!

JK

Golf yesterday so my walking done for the week.
 
Legs this morning, usually a bit tougher after a round of golf but went well.
 
Warmup - 5mins ride then a roll out
Leg extensions - 15x36kg, 15x48, 15x54
Squats - 8x60, 5x100, 5x110, 5x120, 3x125, 3x130, 8x100, 8x100
Straight leg deads - 12x50kg, 10x70, 12x70, 12x70
Lunges - 20 (unweighted), +12.5kg DBs x 20, 20 then 20 more unweighted
Reverse hypers - 15, 15 reps
Seated calf press - 20x200, 15x300, 12x340, 12x340, 12x340 dropset 20x200
 
Finished with some abs work then another 10mins on the bike but cranked the pace.

JK

Fairly easy back and shoulders session this morning
 
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x60
Seated row - 20x48kg, 15x54, 12x60, 12x60
Straight arm pulldowns - 15x38kg, 12x44, 12x44
CG pulldowns - 15x54kg, 10x60 dropset --> 10x48, 10x66 dropset 10x42
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 (3 sets of 12 @ 22.5kg) superset with KB shrugs (3 sets of 15 @ 24kg)
 
Chucked in 3 sets of kettlebell waiters walk. Just did the same way as on Monday @ 16kg but this time 20steps each way.
 
Finished off with 15mins on the cross-trainer

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="542379" data-time="1447707561">nah as those weights are so light. Could prob get away with 5reps but just feel like not warmed up enough before start putting in the effort on the heavier weights</blockquote>
 
It's definitely a balance, when warming up with only 70kg ya definitely wanna do them fast and explosively to activate the fast twitches for those big lifts later on.

JK

8km run with the wife this morning. Dam hilly too. Felt it!

Paekakboyz

<blockquote class="ipsBlockquote" data-author="JK" data-cid="544417" data-time="1448487093">
<div>
8km run with the wife this morning. Dam hilly too. Felt it!
</div>
</blockquote>
 
Not sure if you are talking about the run or the wife!! :whistle:

JK

She's not overly hilly

JK

Shorter session this morning as a wee bit pressed for time.
 
Warmup was usual of pressups
 
Machine flies - 15x48kg, 15x54, 15x60
Hammerstrength chest press - 15x35kg/side, 12x45, 12x45, 12x45
Reverse grip weighted chins - +10kg x 8, 8, 8, 7
Reverse cable curls - 8x44kg, 8x44, 10x44, 8x50 (superset with chins)
Close grip bench - 8x70kg, 8x70, 6x70, 6x70
OH cable extensions - 10x44, 10x44, 12x44, 10x50 (superset with CG bench)
EZ bar 21s - 3 sets @ 22kg superset with dips to failure (15-20 reps)
 
Did some abs work in there between sets - decline crunchs and hanging leg raises

JK

Pretty loose eats yesterday as had an offsite for work then some of the young kids we hire got there CA exam results back so ended up hitting the bars with them around 1pm. Cost me a fair bit and indulged as well but good fun 
Wet start this morning so the outdoor session got canned for 2nd weekend in a row. Managed to sneak off to the gym this arvo while the kids were at a party tho so nailed my 2nd leg session for the week 
Did a 15min ride and a roll then hit up the weights 
Squats - 10xbar, 5x60, 5x80, 5x100 then 5 sets of 5 @ 120kg. Felt good but prob not as deep as I would like 
Leg press - 15x160kg, 15x160, 12x200, 15x200, 15x200, 25x120, 25x120 
Seated calf press - 10x40kg, 12x40 x 5 sets 
Did a roll out and some abs work to finish

JK

Rest day yesterday which was pretty good.
 
Upper body this morning as usual for a monday
 
DB flat Bench - 10x20kg/side, 10x27.5, 8x32.5, 8x35, 10x35, 8x35
T-Bar rows - 12x50kg, 10x60, 6x65, 6x65, 6x65, 10x60
Weighted dips - unweighted x 10, +30kg x 8,8,8 dropset --> 10 unweighted
Widegrip pullups - 10, 10, 8, 8 reps
BB overhead press - 10xbar, 8x40, 10x40, 10x40 dropset --> 10xbar
Inclune DB curls - 10x15kg/side, 6x20, 6x20, 10x17.5
Rope pushdowns - 10x74kg, 8x80, 8x80, 8x80 dropset --> 12x50
 
Also did 4 sets of the KB waiters carry too @ 16kg.

JK

Legs today
 
Deadlifts - 5x70kg, 5x110, 3 x140, 2x160, 2x160, 2x160, 5x140, 5x110
Front squats - 10xbar, 10x50kg, 10x50, 10x50, 10x50
Back squats (deep and paused) - 15x50, 15x50
Lying leg curls - 12x36kg, 15x36
Standing calf raises - 15x130kg, 15x150, 15x150, 15x150
Leg extensions - 20x36kg/side, 30x30/side
 
Finished with some abs work and then 15mins on the bike.

Paekakboyz

man, I'm missing front squats. My shoulder still isn't that happy with front rack and I ain't flash at crossed arms. Nice volume on those squats bro.
 
What does your ab work involve these days?

JK

Mixing it up - but mainly a lot of shit I dont know the name for. Usually do one day heavier ie with weights and then the next day high rep it. My abs are shite tho so yeh....
 
 
Back and shoulders today.
 
Arnie DB press - 4 sets of 12 @ 15kg
Seated row - 15x48, 15x54, 15x60, 15x60 (superset with arnie press)
Upright row - 15x38, 12x44, 15x44
Hypers - 15, 15, 15 (superset with upright row)
Straight arm pulldowns - 15x38, 15x44, 15x44
Shrugs (machine) - 15x40kg/side, 12x60, 12x60, 12x60
Lat pull downs - 15x54kg, 15x54
Close grip pulldowns - 15x60, 15x60
DB side raises - 12x7.5kg, 12x7.5, 12x7.5, 20x5
Front cable raises - 10x26kg, 10x26, 12x20, 20x14 (superset with DB side raises)

JK

Great workout this morning
 
 
Incline DB press - 15x22.5kg/side, 12x27.5, 10x30, 10x30, 10x30
DB decline flies - 12x12.5kg/side, 12x12.5
DB pullovers - 15x17.5kg, 15x20
Hammerstrength flat bench - 20x30kg/side, 20x30
 
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse cable curls - @ 32kg x 12, 12, 15 reps
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso hold) - 4 sets of 8 @ 27kg each superset with 10 dips
 
Then 1 finisher set for the pump of DB hammer curls - 12x12.5kg/side --> pressups to failure (think 15 reps) --> EZ bar 21s (just the bar) --> pressups to failure (about 10reps)
 
 
Oh yeah short 5k run yesterday morning. Nothing flash

JK

Banged out a 9km run on Friday evening as part of the Powerade challenge for work. Quite a few have been giving me shit for not running it this year and it closes next weekend. Was feeling good Friday so smacked it out after kids had gone to bed. Gave it my all for just over 38mins. Pretty happy with time. 
Sat morning did les mills outdoor session and it was running based so lots of sprints etc with burpees, jump squats, press-ups, lunges throw in. Quite a bit of it was tabata style so was hard but felt like I killed it and was on the limit for the majority of the workout. 
Feeling pretty dam fit at the moment which is great

JK

Upper body power this morning
 
No real warmup, just some pressups and stretches.
 
BB bench - 10x60, 6x80, 3x90, 4x90, 3 x90, 10x80, 15x60
BB row - 10x50, 8x60, 8x60, 8x60, 12x50
Weighted dip - +20kg x 15, 12, 12 reps
Neutral grip weighted chins - +10kg x 10, 10, 10 reps
Hammerstrength OHP - 15x15kg/side, 10x30, 10x35, 10x35 - last two sets dropsetted with 1st set 25x42kg lat pulldowns then for 2nd set 25x42kg seated row
EZ bar curls - 12x27kg, 10x37, 10x37, 8x37
DB overhead extensions - 15x22.5kg, 12x25, 12x25, 12x25
 
Finished with a roll and stretch as glutes and groin super tight from either Friday or Saturdays efforts.
 
 

Also did 3 sets of waiters carry with the 16kg kettlebell.

Paekakboyz

Lately I've got in the habit of doing a KB hold before bench, picked it up from my PT.
 
Lay on your back with one arm straight up, KB extended and let your shoulder sit back against the ground. Really loosens up the shoulders for benching and seems to help with posture too.
 
Might have to sneak some EZ bar curls into tonights workout, good fun those.

The Silver Fern

JK vs BigRed