JK vs BigRed
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<p>pages 109 onward in the Awesome stuff on interwebs thread :yes:</p>
<p> </p>
<p>House/electronic music with the hot video clips!</p> -
Upper body heavy today. Good session in a very quiet gym.<br><br>
Work out was the usual<br>
BB bench 10x60kg, 10x70, 8x80, 4x90, 4x90, 4x90<br>
bent over rows (hammerstrength setup) - 10x40, 8x45, 6x50, 6x50, 6x50, 6x50<br>
Incline hammerstrength - 12x40kg/side, 10x45, 12x45, 12x45<br>
Pull-ups - no weight belt around so 5 sets of 10<br>
BB overhead press - 10x40kg, 8x45, 8x45, 8x45, 8x45<br>
Bb shrugs - 3 sets of 15 front then back @60kg<br>
EZ bar 21s - 4 sets @ 27kg<br>
Overhead DB extensions - 15x20kg, 12x25, 12x25, 12x25 -
Another progress pic.<br><br>
82kg here. Fatter but stronger than a few months ago.<br><br><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=0yuj34tu.pus.jpeg"><img src="http://iforce.co.nz/i/0yuj34tu.pus.jpeg" alt="0yuj34tu.pus.jpeg"></a> -
<p>Legs today and decided for a bit of volume at moderate weights - so growth focus rather than strength</p>
<p> </p>
<p>Warmup - 5mins ride, 1mine vibe, leg extensions, rollouts, mobility work and more leg extensions. Takes me about 15mins but find it well worth the effort</p>
<p>Squats - 10xbar, 10x60kg, 10x100, 8x120, 10x120, 8x130, 10x130</p>
<p>Leg press - 20x120kg, 20x160, 15x200, 12x240, 12x240, 12x240</p>
<p>Lying hamstring curls - 12x42kg, 12x42, 12x42, 20x30</p>
<p>Reverse hypers - 12, 12, 12 reps</p>
<p>Seated calf press (super slow with 3 second holds) - 20x200, 15x300, 12x340, 10x340, 10x340</p>
<p> </p>
<p>Finished with a good rollout and stretch.</p> -
<p>Back and shoulders this morning</p>
<p> </p>
<p>Lat pulldowns - 15x54kg, 12x60, 10x66, 10x66</p>
<p>Machine rows - 12x70 (dual), then single for 10x70, 10x70, 10x75 dropset --> 10x50 (dual)</p>
<p>Hyper extensions - 20 unweighted, +10kg x 15, 15, 15 reps</p>
<p>Close grip pulldowns - 12x66, 12x66, 15x60</p>
<p>Straight arm pulldowns - 15x42kg, 15x48, 12x54</p>
<p>Cable Lat raises - 20x5kg/side x 2<br>
Upright BB rows - 12x35, 12x35, 12x35 dropset -> 20x20<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Reverse seated shoulder press (machine) - 15x50, 12x60, 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>
<p> </p>
<p>Struggled quite a bit this morning. Shoulders felt a bit shot at times but got through it. Decent roll and stretch at the end too.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="568132" data-time="1459234711">
<div>
<p>Renamed the log finally for 2016.</p>
<p> </p>
<p>Rolling for the BigRed nickname that I've been landed with <strong>around the traps</strong>. Not big nor particularly red but its stuck and also what I use for instagram</p>
</div>
</blockquote>
<p> </p>
<p>Good call, looks like you've been working them.....whoa is it gay to write that ????</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="568250" data-time="1459283807">
<div>
<p>Good call, looks like you've been working them.....whoa is it gay to write that ????</p>
</div>
</blockquote>
<p> </p>
<p>Borderline, we'll let you off with a warning this time bud</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="568250" data-time="1459283807"><p>
Good call, looks like you've been working them.....whoa is it gay to write that ????</p></blockquote>
<br>
Was just about to write the same thing! Those are bloody nice traps. Getting a neck like a farking lion mate. -
<p>Legs and core this morning</p>
<p> </p>
<p>15mins ride on the bike to watch end of the cricket (ughhh)</p>
<p>Waiters carry - 4 laps of the gym @ 16kg</p>
<p>Straight leg deads - 12x50kg, 15x50, 10x70, 12x70, 10x80, 10x80</p>
<p>Front squats - 15xbar, 10x50kg, 10x50, 6x70, 6x70, 5x80, 5x80</p>
<p>Back squats - 1 set of 30reps @ 80kg</p>
<p>Standing calf raises 20x130kg, 15x150, 15x150, 15x150, 15x150</p>
<p>Leg extensions - 100reps @ 36kg/side - did in sets of 10 as usual</p>
<p> </p>
<p>Throughout the above I did my abs work which included decline crunches (3sets - mainly as warmup for deads), weighted decline crunches (3 sets at 15kg), hanging leg raises (4 sets)</p>
<p> </p>
<p>Finished with a good rollout and stretch</p> -
<p>Read this last night<br><br><a data-ipb='nomediaparse' href='https://www.t-nation.com/training/10-things-every-lifter-should-be-able-to-do'>https://www.t-nation.com/training/10-things-every-lifter-should-be-able-to-do</a><br><br>
Pretty sure I can do all. Had to check with the front squat at body weight but actually very easy.<br><br>
10 pull-ups with a 30 sec hang between each pull looks the challenge</p> -
<p>good on you for continuing after the stink loss in the cricket bro, I suspect I would have packed a sad!!</p>
<p> </p>
<p>Have you given those waiters carries a crack with the upside down Kettle Bell? If not, give them a hoon and see what you think!</p>
<p> </p>
<p>30 rep set on back squats - how are the legs feeling today!</p> -
<p>Chest and arms but shoulders gave me a bit of grief during incline press so cut it short</p>
<p> </p>
<p>Pressups - 15, 15, 20</p>
<p>DB flies - 15x12.5kg/side, 12x15, 12x15</p>
<p>Incline DB press - 15x25kg/side, 12x30, 12x30</p>
<p> </p>
<p>EZ Bar preacher curls - 12x27lkg, 12x27, 10x29.5, 12x29.5</p>
<p>Cable tricep pushdowns - 15x48kg, 15x54, 12x60, 12z60</p>
<p>1 arm cable curls - 12x20kg/side, 10x26, 10x26, 10x26</p>
<p>Decline DB tricep extensions - 12x10kg, 15x10kg, 12x12.5kg, 10x12.5</p>
<p>Cable hammer curls - 10 sets of 10 @ 32kg each set superset with 10dips.</p>
<p>Reverse EZ bar curls - 1 sets of 30reps with just the bar</p>
<p> </p>
<p>No exercise planned tomorrow but shore-to-shore fun run with the wife and kids on sunday. Only 5 or 6km and wont be any great pace involved but exercise nonetheless</p> -
Good stuff JK - I've been away for a couple of weeks, looks like great progress. Also those fishing pics look awesome it's a big goal of mine to make over to NZ to do some fishing when the kids are a bit older. Fly fishing is my preference but that surf looks great too.
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Going to change things up a bit for the next 4 to 6 weeks and focus on building some mass.<br><br>
Heavy compound lifts mon weds and Friday. Reps will be 5 to 10 in the working sets.<br><br>
Tues and thurs mobility and core and minimal cardio<br><br>
Eats will up on heavy lift days and more normal on other days <br><br>
Let's do this!!! -
Shore to shore fun run this morning but miss 8 decided to rut about 1km in and wanted to walk slowly which I couldn't handled. Ended up jogging the next 5km with her on my shoulders. Did it ok but a pretty cool workout in the end. Never ever considered a run that long with a 20kg plus weight bag on the shoulders!
