JK vs BigRed

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.

JK

Fukk...
 
Groin still super tight and quads were a bit sore too. Had a decent ride to warmup and worked the foam roller pretty good but wasnt enough. Tried some squats and think over compensated a bit as did something to my back. Nothing major but a bit sore so had to take it easy.
 
Squats - 10xbar, 8x50kg, 5x80, 3x110, 2x120, 10x80, 12x80, 12x80
Straight leg deads - 12x50kg, 10x60, 10x60, 10x60
Reverse hypers - 15, 15, 15
Seated calf press - 20x200, 15x300, 15x300, 15x300, 15x300
 
Then retired to abs (3 x circuit of side planks, mountain climbers, leg drops) with foam roller and stretching in between circuits
15mins ride on the bike to finish.

Paekakboyz

sucks when you are sore and have to dial things back a bit. Hope the back is all good after a rest. If it gets tight try reverse bearcrawls - those bad boys are magic to loosen up the lower back.

MN5

Yeah my latest deadlift session was crap this morning on account of a weekend spent walking lotsa hills and sprinting at the park. Was still a tiny bit sore which reduced the loads somewhat. Real stink. Dom Mazetti would be disgusted that I had been doing stuff that even vaguely resembled cardio.

JK

Think jinxed myself by saying how fit i was feeling.
 
May have cured it though as pretty much just demolished a bucket of cookie time xmas cookies.....

JK

Back and shoulders today but took it easy and fairly limited on the back exercises
 
Workout included:
 
DB side raises (4 sets), rubber band pulls(4 sets), machine seated row (4 sets), machine shoulder press (4 sets), upight rows (4 sets), seated DB arnie press(4 sets), lat pulldowns (4 sets), shrugs (3 sets), EZ bar front raises (4 sets)
 
Felt ok. Should be right over next day or two.

JK

Not too bad this morning but took it fairly easy again.
 
Did 10mins on the bike and then a lower body circuit as follows:
 
kettlebell squats - 20reps @ 20kg
lying hamstring curls - 20 reps @ 30kg
leg extensions - 20 x 42kg/side
seated calf press - 20x240
 
Did it 5 times through, no rest.
 
Then some abs work which was 5 sets of hanging leg raises superset with weighted side bends
 
 
Finished with 20mins on the xtrainer.

JK

Friday so smashed chest and arms. Not much to report other than massive pumps

Paekakboyz

and swooning ladies (prob a few guys too) all round the office!!

Paekakboyz

or by massive pumps did you mean you are wearing super high heels to work again! :whistle:

MN5

You guys are just SOOOOOOOOO Bro!!!!!!!!

JK

Didnt make the ourdoor session on sat morning as had kids party to organise. No real exercise all weekend in fact.
 
Back in to it this morning with upper body. Pretty good session. Not as heavy as usual but full on.
 
DB incline bench - 12x25kg/side, 10x30, 12x30, 12x30, 10x30
DB flies - 15x12.5kg/side, 12x12.5
1 arm DB rows - 12x30kg, 10x32.5, 8x35, 8x35
Dips - 10 (unweighted), +30kg x 10, 10, 10 reps then 12 unweighted
Pullups - 10, 10, 10, 10 reps
Seated row - 2 dropsets of 5x72kg --> 5x60kg --> 10x48kg
Lat pulldowns - 2 dropsets of 5x72kg --> 5x60kg --> 10x48kg
BB overhead press - 10xbar, 10x40kg, 10x40, 10x40, 10x40, 10x40
Incline DB curls - 10x17.5kg/side, 10x17.5, 10x17.5
OH DB extensions - 12x25kg, 12x25, 12x25
Reverse cable curl drop set - 10x26kg --> 10x20 --> 10x14
 
Finished with 10mins on the bike watching the 630am news.

Paekakboyz

JK, do you mix the order of things up much? or always hit things in that sequence?
 
I lol'd that you finished up watching the 6.30am news... You are officially the sickest puppy on the fitness forum brah!

The Silver Fern

JK vs BigRed