JK vs BigRed
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<p>Popped in for a mid arvo chest and arms session...who am I kidding, it was 90% arms!</p>
<p> </p>
<p>Started with incline DB press - 15x25kg/side, 12x27.5, 10x30, 10x30, 10x30 dropset 12x20</p>
<p> </p>
<p>Reverse grip chins - 15reps then + 10kg for 10, 10 reps then plus 15kg for 8, 8 reps each superset with reverse grip barbell curls 12x20kg</p>
<p>Close grip bench press - 12x50, 12x50, 10x60, 10x60, 10x60 each superset with tricep pushdowns 10-12 reps at 68kg</p>
<p>Single arm cable curls - 12x20kg/side, 12x26, 12x26</p>
<p>Dips - 15, 15, 15</p>
<p>EZ bar curls - 12x27kg superset with hammercurls 10x10kg/side X 5</p>
<p> </p>
<p>Done.</p> -
Did the outdoor session this morning and bit of a change from last few weeks with a few new tracks and exercises. <br><br>
30mins of stop sweat pushing right to my cardiovascular limit. Highlight was a 3 min burpee ladder towards the end where ran a lap burpee then run another lap and two burpees and onwards. Ended up most the way through my 9 burpees. Was killer! Then straight in to abs!! -
<p>Back in to it this morning for usual upper body heavy to start the week</p>
<p> </p>
<p>DB bench - 12x20kg/side, 10x27.5, 8x32.5, 6x35, 6x35, 6x35</p>
<p>Incline DB press - 12x30kg/side, 12x30</p>
<p>DB rows - 15x27.5kg/side,10x35, 8x37.5, 8x37.5, 8x37.5 dropset 12x25</p>
<p>Dips +30kg x 10, 10, 10 reps</p>
<p>Chins - 10, 10, 10, 8, 8</p>
<p>BB OHP - 15xbar, 10x40, 10x45 (dropset 10xbar), 8x45, 7x45, 7x45 dropset --> 7x40, 10-40 dropset --> 12xbar</p>
<p>Incline DB curls - 6x20kg/side, 7x20, 6x20, 12x15</p>
<p>OH DB extensions - 15x20kg, 12x25, 10x27.5, 10x27.5</p> -
<p>Legs this morning. Right knee felt a wee bit iffy so didnt go full noise on the squats but still making pleasing progress and feeling stronger.</p>
<p> </p>
<p>Warmup 5mins ride then 1min vibration machine then light leg extensions, rollout and another 30 seconds on the vibration machine. The vibration machine is pretty insane in how quick it gets all muscles activated. I walk off it and my calves are just tingling hard from all the nerve activation. Really weird feeling - like the itchy feeling when you run and are unfit! Quite horrible actually!</p>
<p> </p>
<p>Squats - 10 x bar, 10x60kg, 10x60, 5x100, 8x100, 5x120, 5x130, 5x130, 4x130, 8x100</p>
<p>Leg press - 15x160kg, 12x200, 12x240, 12x240, 10x270, 10x270, 30x120</p>
<p>Seated leg curls - 20x66kg, 15x78, 15x78, 15x78 (massive focus on the squeeze and hold today)</p>
<p>Seated calf press - 20x260, 12x340, 10x360, 10x360, 10x360 then dropset to faulure less 40 each time. Killer</p>
<p> </p>
<p>Finished with abs work and a good rollout and stretch</p>
<p> </p>
<p> </p>
<p>Jumped on the electronic scales at home last night as use these to track body fat. They are not perfect and read about 1% low vs calipers for me but still showing at 12.2% which is pretty pleasing. Actually feel a bit leaner than I did when I took that pic in early Jan, yet slightly heavier.</p> -
<p>Back and shoulders today</p>
<p> </p>
<p>BB clean and press - 10xbar, 10x40kg, 10x40, 6x50, 6x50</p>
<p>BB rows - 10xbar, 10x40kg, 10x50, 10x60, 10x60</p>
<p>Lat pulldowns - 20x48kg, 15x54, 10x66, 10x66</p>
<p>Seated row - 15x54, 12x60, 10x72, 10x72 dropset --> 10x60</p>
<p>Straight arm pulldowns - 15x42, 12x48, 10x54 dropset --> 10x42</p>
<p>Cable lat raises - 20x5kg/side, 15x8, 15x8</p>
<p>Seated DB press - 12x22.5kg/side, 12x22.5, 12x22.5 superset with upright cable rows - 12x42, 10x48, 10x48</p>
<p>Seated DB lat raise dropsets - 10x10kg/side --> 12x5kg/side X 3</p>
<p>Machine reverse shoulder press - 3 dropsets of 8x70 --> 8x50 --> 10x30 (failure for each) superset with 10-12 reps of front plate raises using 10kg plate.</p>
<p>Shrugs (using hammersmith bench machine) - 15x60kg/side, 15x60, 15x60, 15x60, 25x40, 25x40</p>
<p> </p>
<p> </p>
<p>Food not off to the best start as got distracted by some new blondie in the kitchen and didnt put enough water in my oats. Ended up being undercooked. Meh</p> -
<blockquote class="ipsBlockquote" data-author="Cookie" data-cid="559420" data-time="1455834997">
'></a></p>
<div>
<p>There are only 3 certainties in life: death, taxes and JK getting his reps in!</p>
</div>
</blockquote>
<p> </p>
<p>Do you guys remember this fucken dickwad ?</p>
<p> </p>
<p>In a later interview he confessed his max was actually 90kg hahaha.</p>
<p> </p>
<p><a data-ipb='nomediaparse' href='
<p> </p>
<p>JK, for the love of god please don't end up like him :knuppel:</p> -
<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="560404" data-time="1456260165">
<div>
<p>The gym i go to has one of those vibration-thingys, never actually tried it before i read about it here, it was awesome! Thanks for the tip JK!</p>
</div>
</blockquote>
<p> </p>
<p>Quite good eh?</p>
<p> </p>
<p>For legs warmup I basically hold a squat for the entire vibration. Really helps with the activation.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="560416" data-time="1456263613"><p>Quite good eh?<br><br>
For legs warmup I basically hold a squat for the entire vibration. Really helps with the activation.</p></blockquote>
I did 30sec standing, 30sec squat twice, felt great after that! -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="560413" data-time="1456263469">
<div>
<p>haha yeah remember that vid</p>
<p> </p>
<p> Not sure why or how I would end up like him?</p>
</div>
</blockquote>
<p> </p>
<p>Just Cookie mentioning you always get your reps in....</p> -
<p>Mixed session this morning. Did deads and some light squats (working on low bar) and right quad got a bit tight/shitty. Should have rolled out and done some leg extensions after deads to loosen up but didnt....</p>
<p> </p>
<p> </p>
<p>Warmup was a ride - 5mins then 1min vibration machine.</p>
<p>Kettlebell weighters carry - 3 laps of the gym @ 18kg</p>
<p>Deads - 10x70kg, 5x110, 5x140, 3x160, 1x170, 1x180, 1x180, 8x110</p>
<p>Squats (low bar) - 10 x bar, 10 x bar, 5x60, 5x60, 5x80 (felt quad), 5x60, 10xbar </p>
<p>Standing calf raises - 20x130, 15x150, 15x150, 15x150, 15x150</p>
<p>Abs - hanging leg raises (4sets of 12), decline weighted crunches (15kg x 3 sets of 12)</p>
<p> </p>
<p>Rollout (focussed on quad), stretches and a 5min cycle to finish.</p> -
<p>How does low bar feel mate? I'd been asking my PT and reckons it's just down to preference. I think high bar is more demanding on shoulder mobility? ... hmm I might have that the wrong way around. The few times I've tried low bar squatting it felt more like doing heavy good mornings, hinging way more through the hips. Whereas high bar feels more like sitting back.</p>
<p> </p>
<p>Just practice I guess and getting used to the slight variation in the movement.</p>
<p> </p>
<p>First rule of lifting club JK - roll out!! </p> -
<p>Yeah, usually dont roll out for deads tho....thought it was more a rule for squat club ughhh</p>
<p> </p>
<p>Low vs hi bar. Low bar felt awkward at first but getting use to it. Gonna keep at it. It does seem to be a matter of preference however based on some reading I did, low bar is apparently superior for powerlifting purposes because it shifts leverage to the hips, allows for less forward knee travel and thus a shorter range of motion.</p> -
<p>Some good info in <a data-ipb='nomediaparse' href='http://www.powerliftingtowin.com/powerlifting-technique-squat-form/'>http://www.powerliftingtowin.com/powerlifting-technique-squat-form/</a></p>
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<p>usual friday session this morning</p>
<p> </p>
<p>Incline DB press - 20x22.5kg/side, 15x27.5, 10x30, 10x30</p>
<p>DB decline flies - 20x10kg/side, 15x12.5, 12x12.5</p>
<p>DB hammer curls - dropset of 10x10kg/side --> 10x7.5 --> 10x5 X 3 dropsets</p>
<p>Peacher curls - 20x20kg, 15x25kg, 10x30, 10x30 each superset with BB reverse curls - 20x20kg bar</p>
<p>Skullcrushers - 20x25kg, 15x30kg, 10x35, 10x35</p>
<p>Seated DB curls (alternating) - 15x12.5kg/side, 15x12.5, 10x15</p>
<p>Tricep pushdowns - 12x62kg, 12x62, 10x74, 10x74</p>
<p>Rope cable curls - 30x26kg, 30x26, 20x32 each superset with 20 reps of dips</p> -
<p>Didnt make the outdoor session on sat as had to take daughter to music. Not a lot of exercise all weekend really.</p>
<p> </p>
<p>Heavy upper today as usual to start the week.</p>
<p> </p>
<p>DB bench - 12x25kg/side, 10x30, 8x32.5, 6x35, 5x35, 7x35</p>
<p>T-bar rows - 12x45kg, 10x55, 8x65, 6x70, 6x70, 6x70</p>
<p>Incline DB press - 15x30kg/side, 12x30</p>
<p>Seated row - 20x48, 15x54</p>
<p>Dips - 10 (unweighted) +30kg x 10, +35kg x 8, 8, 6 reps then 10 unweighted</p>
<p>Chins - 10 (unweighted), +5kg x 10, +10kg x 8, 8 reps, then 10 unweighted</p>
<p>BB OHP - 15xbar, 10x40, 10x45, 8x45, 8x45, 6x45 dropset --> 7x40 --> 12xbar</p>
<p>EZ bar 21s - 3 sets @ 24.5kg</p>
<p>Decline DB extensions - 12x10kg/side, 10x12.5, 10x12.5</p>
<p> </p>
<p>Knee seems all fine after last thursdays efforts. Was a bit tender friday but fine from then on. Have purchased some knee sleeves which hopefully will help. Looking forward to squatting in those once they arrive.</p> -
<p>Legs today but knee sleeves haven't arrived yet so changed tues and thurs workouts around and did high reps today. Thurs will hopefully be mainly squats.</p>
<p> </p>
<p>Warmup - 10mins on bike and roll out</p>
<p> </p>
<p>Leg extensions - 10reps per side @ 30kg, 36, 36, 42, 42, 48, 48, 54, 54 and 60</p>
<p>Leg press - 5 sets of 10reps @ 210kg, 5 sets of 20 @ 130kg</p>
<p>Lying hamstring curls - 10reps @ 30kg, 30, 36, 36, 42, 42</p>
<p>Standing calf raises - 20x130kg, 5 sets of 12 @ 150kg with dropset on last for another 10 @130</p>
<p> </p>
<p>Finished with another 10mins on the bike and a roll out/stretch</p> -
<p>Keen to hear how the knee sleeves go - have seen a few people at my gym using them, and another guy using knee wraps. That dude was wearing a lifting suit too - not sure the Lycra life is for me though! even if it would add 5-15% (or whatever) to my lifts</p>
