JK vs BigRed
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<p>Chest and ARMS today. Love those friday sessions.</p>
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<p>hammerstrength incline press - 20x20kg/side, 15x35, 10x45, 10x47.5, 10x47.5</p>
<p>Machine flies - 15x60kg, 15x60, 15x60</p>
<p>Chins (palms facing for bicep emphasis) - 15 reps, + 10kg x 12 reps, + 15kg x 10, 10, 10, 10 reps</p>
<p>Close grip bench - 12x60kg, 12x60, 10x60, 10x60, 10x60</p>
<p>Single arm cable curls - 10x26kg/side, 10x26, 10x26, 15x20, 15x20</p>
<p>Tricep cable pushdowns - 15x56kg, 12x60, 12x60, 10x66</p>
<p>Preacher curls - 12x27kg superset with standing DB hammercurls - 10x12.5kg/side X 5 supersets</p>
<p>Tricep pushups - 15, 20, 30 reps</p>
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<p>Away fishing for the weekend so no training until Tuesday. Should be a good mini break from the gym. Body probably needs it after a pretty brutal start to the year. Really keen to get those squat weights up as was hitting 140kg a couple of weeks ago which is decent for my bodyweight</p>
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<p>Eats are going really well with weight being added with what appears to be minimal fat gains</p> -
<p>Enjoy the fishing bro!! You'll be back smashing squats in no time.</p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="562206" data-time="1457040126">
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<p>Enjoy the fishing bro!! You'll be back smashing squats in no time.</p>
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<p>Do some chins on the boat. Did a couple at the park the other day with both sons hanging off me cos there were a couple of milfs watching. I thought I looked pretty cool but in actual fact probably looked more like Dom Mazetti.</p> -
<p>Good few days away. Did a mix of walk in fishing (when swell was up) and boated in to a few spots as well. Not great fishing though - lots of small kingfish, biggest kept was 14.5kg and snapper were ferocious on the bite but again small. Largest was 6kg but one of the lads lost what looked to be a bigger one in the whitewash when trying to net it. Picked up a few nice trevs too so had a sashimi session on sunday night. The walk-in we did was massive - 90mins walk each way with a couple of chunky hills and fully laden packs. Elected not to carry a lot of fish out of there. Body handled it fine though.</p>
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<p>Back in the gym this morning for upper body.</p>
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<p>DB bench - 12x25kg/side, 10x30, 6x35, 6x35, 6x35</p>
<p>T-bar rows - 12x45kg, 10x55, 8x65, 6x70, 6x70, 6x70, dropset of 6x70 --> 10x55 --> 10x45</p>
<p>Incline DB press - 12x30kg/side, 12x30, 15x30</p>
<p>Chins - 10 (unweighted), +10kg x 8, 8, 8 reps, then 10 more unweighted</p>
<p>Hammerstrength OHP - 12x30kg/side, 10x40, 10x40, 10x40 dropset --> 10x30 --> 12x15</p>
<p>Seated DB curls - 12x15kg/side, 10x17.5, 10x17.5, 10x17.5</p>
<p>Tricep pushdowns - 12x62kg, 12x68, 10x74, dropset 6x80 --> 10x68 --> 10x56 --> 10x44 --> 10x32 --> 10x20</p> -
<p>No fish porn for Hooroo! Back to the Nick Willis thread!</p>
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Yeah I don't actually take a lot of pics of fish anymore unless it's a PB but those are few and far between when you've fished for almost 30 years. More interested in the amazing scenery and ledges we fish. We don't know how lucky we are in NZ to have access to such amazing coast line. Being able to take fish home is just a bonus
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<blockquote class="ipsBlockquote" data-author="Hooroo" data-cid="563277" data-time="1457425915">
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<p>Love my tucker!!!</p>
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<p>Same. Getting some fresh meat from the farm pretty soon all going well so might do some foodies on fb with some quality beer and wine to match.</p> -
<blockquote class="ipsBlockquote" data-author="Hooroo" data-cid="563277" data-time="1457425915"><p>
Love my tucker!!!</p></blockquote>
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Well we had fresh snapper and trevally sashimi on Saturday night. More snapper and kingfish Sunday. Plus dropped in a whole lot more kingfish at the smoker for later this week! -
<p>Good leg session this morning. Spent a bit longer warming up and seemed to help. No tight quad at all.</p>
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<p>Warmup was 5mins on the bike, 1 min vibration then a roll out and some mobility work (did as shown in the youtube below x 2) and then light leg extensions as usual</p>
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<p>Found the mobility exercises in the vid really good.</p>
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<p>Squats - 15xbar, 10x60kg, 10x80, 8x100, 5x120, 3x130, 3x130, 5x130, 10x100, 15x60</p>
<p>Straight leg deadlifts - 10x50kg, 10x80, 10x80, 10x80, 10x80</p>
<p>Leg extensions - 15x48kg/side, 12x60, 10x60, 10x60 dropset --> 10x48 --> 10x36</p>
<p>Lying hamstring curls - 15x36kg, 10x42 dropset --> 10x30, 10x42 --> 10x30</p>
<p>Seated calf press - 20x240, 15x300, 12x340, 12x340, 12x340 dropset 10x200</p>
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<p>Finished off with more rolling and stretching then 5mins on the bike.</p>
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<p>All feeling pretty good other than some minor discomfort in my knee which I usually have anyway. Knee sleeves seem all good. Dam hot and sweaty in them tho!</p> -
<blockquote class="ipsBlockquote" data-author="Hooroo" data-cid="563319" data-time="1457465805">
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<p>Niiiiiiiiiiiiice! Fully of Jelly, I am.</p>
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<p>We are putting our Ginger Steer in the freezer next week. Going to miss his contrast to the rest of the beefies (White Galloways and Angus) on the farm.</p>
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<p>One of the ledges we fished</p>
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<p>[url=http://www.iforce.co.nz/View.aspx?i=2v2uv25y.noh.jpg]<img src="http://iforce.co.nz/i/2v2uv25y.noh.jpg" alt="2v2uv25y.noh.jpg">[/url]<br>
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<p>It's an island (well big rock really) north of Cape Karikari that fishes straight in to almost 60m of water. Massive currents too. Amazing location and high potential for marlin and tuna off the rocks. Two weeks ago it could have been all on here but unfortunately the blue water has pushed out a bit since then</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="563322" data-time="1457466498">
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<p>One of the ledges we fished</p>
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<p><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=2v2uv25y.noh.jpg"><img src="http://iforce.co.nz/i/2v2uv25y.noh.jpg" alt="2v2uv25y.noh.jpg"></a><br>
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<p>It's an island (well big rock really) north of Cape Karikari that fishes straight in to almost 60m of water. Massive currents too. Amazing location and high potential for marlin and tuna off the rocks. Two weeks ago it could have been all on here but unfortunately the blue water has pushed out a bit since then</p>
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<p>I've managed to find the only Maori chick on earth who doesn't like seafood in any shape or form.....what's the expression ? FML ?</p>
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<p>Looking at doing a boys trip to Cape Palliser ( you boys familiar with that area ? ) mid year, fucken freezing when the sun goes down but hoping for some good results.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="563333" data-time="1457471514">
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<p>Not familiar with Cape Palliser at all. Had a look on a map and not an area I'd ever look to fish.</p>
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<p>Well it appeals as it's close to a place we can stay at for free. Like I said, fucken freezing in winter when the wind picks up. One of my mates is a really keen fishermen, the rest of us just come along to help, drink, try not to get in the way and enjoy eating them later. Some ruggedly beautiful coastline out that way too.</p> -
<p>Back and shoulders this morning</p>
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<p>1 arm DB rows - 20x20kg/side, 15x25, 10x32.5</p>
<p>Lat pulldowns - 20x48kg, 15x60, 10x66, 10x66</p>
<p>Hyper extensions - 20 unweighted, +10kg x 15, 15 reps</p>
<p>Seated wide grip row - 20x48kg, 15x54, 10x60</p>
<p>Straight arm pulldowns - 20x44kg, 15x50, 10x56</p>
<p>Close grip pulldowns - 20x54kg, 15x60</p>
<p>Cable Lat raises - 20x5kg/side x 3<br>
Upright BB rows - 20x25kg, 15x35, 10x40, 10x40 dropset -> 10x30 --> 10x25<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Reverse seated shoulder press (machine) - 20x50, 15x60, 10x70 each superset with bus drivers 10 x 10kg<br>
Kettle bell shrugs - 3 sets of 15 @ 24kg/side w 3 second holds</p>
<p>Cable shrugs - 3 sets of 20 @ 94kg</p>
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<p>Did some abs work too in between sets when I had the time.</p> -
<p>Chest and arms this morning</p>
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<p>Warmup was just a few sets of pressups as usual.</p>
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<p>DB decline flies - 20x10kg/side, 15x12.5, 12x15</p>
<p>Incline DB press - 20x22.5kg/side, 15x27.5, 12x30, 12x30, 12x30</p>
<p>DB pull overs - 15x15kg, 15x15</p>
<p>Cable rope curls - 15x26kg, 12x32, 12x32, 12x32, 12x32, 12x32</p>
<p>Decline DB extensions - 12x10kg/side, 12x10, 12x10, 12x10, 12x10, 12x10</p>
<p>Single arm DB curls - 12x26kg/side, 12x26, 12x26</p>
<p>EZ bar 21s super set with tricep dips - 24.5kg / 15 dips, 24.5/20 24.5/20, 24.5/15</p>
