JK vs BigRed

JK

Week 6 Day 2 and another fairly average session. Hammies also still pretty tender and knee a bit dicky too. Took it easy on squats as a result. Will go big Friday.
 
Warmup was 1000m row, 1min vibe and some light abs work and deadlifts with just the bar.
 
BB high pull - 5x50kg, 5x50, 5x55, 5x55, 5x60
Squats - 10x100kg, 10x100
Straight leg deads - 20x70kg
Machine row - 5x150(pounds), 5x155, 5x160
Pullups - +15kg x 6, 5, 5 reps
BB bench - 5x90kg, 5x90, 3x92.5, 3x92.5, 12x70
BB bar curls - 10x35kg, 10x37.5, 10x37.5
Farmers walk - 2 laps of the gym with 40kg per side
 
Finished with 1min on the vibe.
 
Also feels like I have a wee bit of tendonitis again but this time right elbow/forearm. Felt it last week then again monday night so iced it. I know how to manage it after my left elbow about 2 years back so will do what I can.

Paekakboyz

Man, seems like a few of us are having those mid year twinges and niggles. That's the learning curve when you want to increase weight and intensity aye - a fine balance!

JK

Yea seems that way doesnt it. Could be due to getting colder of just due to not really having a break since xmas. 
 
Good cardio, mobility and abs session today.
 
30mins on the bike at approx 100rpm, resistance low to moderate.
Mobility work was rubber bands work today on ankles, hips and shoulders. Finished with foam roll.
Abs work was hanging leg raises (3 sets normal, 2 sets twist) and swiss ball crunches (3 sets)
 
Feeling good

JK

Ended up doing Legs and Arms today - anabolic friday!
 
Warmup was 5mins ride, 1 min vibe in squat position, a roll out and mobility stretches then about 30-40 reps of light leg extensions
 
Squats - a few sets of just bar then 10x60kg, 10x100, 10x120, 8x130, 6x150, 6x150, 15x100, 15x100, 15x100
SL deads - 15x50kg, 15x50, 15x50 (supersetted these late in the squats)
Weighted chin ups (hands facing) - 20reps, +15kg x 10 reps, +25kg x 6, x6 reps, then 15 unweighted.
Tricep rope pushdowns - 20x44kg, 15x50, 12x56, 10x62
Single arm cable curls - 15x20kg, 10x26, 12x23
Skullcrushers - 20x27kg, 12x32, 12x32
Rope cable curls - 10x38, 12x38, 10x44, 6x50 dropset --> 10x26, 8x38 dropset --> 10x20 each supersetted with 10-15 reps of dips.

Paekakboyz

Dang boy, that's some nice work on squats. Repping 150+ at your bodyweight is a mean as :good1:
 
Are your hammies pinging after squats and the SL deads? ha ha I wouldn't be surprised!

JK

yeah mate. Hammies really feel it but I swear the SL deads assist with the recovery somehow.

JK

Decided to roll back in to PHAT a week early. So 4 weeks of this before I go away for work and cut back on the training for a couple of weeks. Got some real niggles at the moment and this morning it took me ages to get the right elbow joint function ok. Even then, not that comfortable with the pressing actions so kept weights low.
 
Upper body heavy today
DB bench - 15x27.5kg/side, 12x30, 10x32.5, 10x32.5, 10x32.5
DB row - 15x27.5kg/side, 12x30, 10x32.5, 10x32.5, 10x32.5 
Incline DB press - 12x27.5kg/side, 15x25
Seated row - 15x54kg, 20x48
Dips - plus 20kg x 12, 12, 12 reps 
Pull-ups - 3 sets of 12 (no weight added) 
BB overhead press - 12x35kg, 8x45, 8x45, 8x45, 12x35 with last 3 sets superset with kettlebell shurgs 15x24kg/side 
Strict BB curls - 3 sets of 12 @ 32kg 
Decline DB extensions - 15x10kg/side, 12x12.5, 12x12.5

JK

Legsssssssss
 
 
Warmup was 5mins ride, 1 min vibration machine, rollout and mobility then 20-30 reps of 30kg/side of leg extensions
Squats - 15xbar, 10x60kg, 10x100, 5x130, 8x130, 10x130, 15x100, 20x100
Leg press - 20x160kg, 15x200, 15x200, 15x200, 30x120
Seated leg curls - 15x72kg, 15x78, 15x78
Lying leg curls - dropset 1) 6x42kg --> 6x36 --> 6x30, dropset 2) 6x42 --> 6x36 --> 10x24
Standing calf raises - 15x130, 15x130, 15x130, 15x130
Leg extensions - 50 reps /side x 36kg
 
Finished with a few more mins on the bike, 1 min vibration and more rolling.
 
Good session. Felt pretty poked at times as not used to the intensity

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="580830" data-time="1463688552">
<div>
Ended up doing Legs and Arms today - anabolic friday!
 
Warmup was 5mins ride, 1 min vibe in squat position, a roll out and mobility stretches then about 30-40 reps of light leg extensions
 
Squats - a few sets of just bar then 10x60kg, 10x100, 10x120, 8x130, 6x150, 6x150, 15x100, 15x100, 15x100
SL deads - 15x50kg, 15x50, 15x50 (supersetted these late in the squats)
Weighted chin ups (hands facing) - 20reps, +15kg x 10 reps, +25kg x 6, x6 reps, then 15 unweighted.
Tricep rope pushdowns - 20x44kg, 15x50, 12x56, 10x62
Single arm cable curls - 15x20kg, 10x26, 12x23
Skullcrushers - 20x27kg, 12x32, 12x32
Rope cable curls - 10x38, 12x38, 10x44, 6x50 dropset --> 10x26, 8x38 dropset --> 10x20 each supersetted with 10-15 reps of dips.
</div>
</blockquote>
 
Grrrrrrrr, beat me to it.
 
I still win though cos I'm heavier :knuppel:

JK

Beat you to what?

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="582047" data-time="1464045387">
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Beat you to what?
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</blockquote>
 
Chin ups, I'm still trying to crank 20 in one set !

JK

You will get there. Reckon I could do 30 unweighted

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="582096" data-time="1464050851">
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You will get there. Reckon I could do 30 unweighted
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</blockquote>
 
Whoa ! Turn it up ! as said in the other thread I can do 16 unweighted at 104-105kg. I will definitely get to 20, any more is a bonus :good:

Sapetyvi

How much do you weight JK? 
30 is fucken much at any weight. 
We were having a 'off-road' running training with the rugby team and at the end stopped to do chins 3x max and the oldest guy in our team hit 34(his age) on the first set and then 20 twice I think. He weighs around 73-75kg.

MN5

<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="582252" data-time="1464085108">
<div>
How much do you weight JK? 
30 is fucken much at any weight. 
We were having a 'off-road' running training with the rugby team and at the end stopped to do chins 3x max and the oldest guy in our team hit 34(his age) on the first set and then 20 twice I think. He weighs around 73-75kg.
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Fine effort for sure but as Paeks mentioned definitely easier for those who are lighter. It's still "weight x reps" afterall.....
 
This calculator only goes to 20 reps but I find it pretty accurate, a bloke doing 20 reps at 75kg is about the same as me or Paeks doing 5 reps at ( ahem ) 105kg or so......( fat fluffybunnies :whistle: )

Sapetyvi

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="582256" data-time="1464087781">Fine effort for sure but as Paeks mentioned definitely easier for those who are lighter. It's still "weight x reps" afterall..... 
This calculator only goes to 20 reps but I find it pretty accurate, a bloke doing 20 reps at 75kg is about the same as me or Paeks doing 5 reps at ( ahem ) 105kg or so......( fat fluffybunnys :whistle: )</blockquote>
So its even more for me at about 110kg :hi:

MN5

<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="582258" data-time="1464088470">
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So its even more for me at about 110kg :hi:
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</blockquote>
 
Yep but apparently 13 and over puts ya in the "excellent" category no matter the weight.

JK

<blockquote class="ipsBlockquote" data-author="saulityvi" data-cid="582252" data-time="1464085108">
<div>
How much do you weight JK? 
30 is fucken much at any weight. 
We were having a 'off-road' running training with the rugby team and at the end stopped to do chins 3x max and the oldest guy in our team hit 34(his age) on the first set and then 20 twice I think. He weighs around 73-75kg.
</div>
</blockquote>
 
Pretty much 80kg on the dot mate.
 
And not sure you can directly compare adding 30kg weight to me vs someone who ways say 110kg. You would hope they had a bit more muscle than me and not just dead weight like the 30kg I added

JK

Today was back and shoulders. Love training shoulders, but back bores me.
 
Lat pulldowns - 20x54kg, 15x60, 10x66
BB rows - 20x40kg, 15x50, 10x55
Hyperextensions - 20 reps, +10kg x 15, 15 reps
Straight arm pulldowns - 20x44kg, 15x50, 12x56
Closegrip pulldowns - 20x54kg, 15x60
Cable lat raises - 20x5kg, 15x8, 15x8
BB upright rows - 20x30kg, 15x35, 10x40, 10x40 dropset --> 10x35
DB lat raises triple dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3 sets
DB overhead press giant sets - 10x10kg/side --> 10x12.5 --> 10x15 --> 10x17.5 --> 8x20 (30secs rest) --> 10x17.5 --> 10x15 --> 10x12.5 --> 10x10 X 2 sets (these are just killer!)
Cable front raises - 10x26kg, 15x20, 20x14
Cable shrugs - 15x72, 15x78, 12x84, 12x84

MN5

<blockquote class="ipsBlockquote" data-author="JK" data-cid="582278" data-time="1464121062">
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Pretty much 80kg on the dot mate.
 
And not sure you can directly compare adding 30kg weight to me vs someone who ways say 110kg. You would hope they had a bit more muscle than me and not just dead weight like the 30kg I added
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</blockquote>
 
I suppose it is relative to some degree, that bloke who plays the mountain in GOT is a good example. At his weight even if he managed only a few reps ( I'd estimate at least 10 ) that still makes him a fuckload stronger than any of us.

The Silver Fern

JK vs BigRed