JK vs BigRed

JK

Double update....
 
Monday was upper body heavy as usual.
 
BB press - 10x60kg, 10x80, 5x90, 3x95, 3x95, 15x70, 15x70
T bar rows - 15x45kg, 12x5, 10x65, 8x70, 8x70, 8x70
Seated row - 15x66kg, 15x72
Weighted chins + 20kg x 12, 12, 12 reps
Pullups +10kg x 8, 7, 6 then 10 unweighted reps
BB OHP - 10x40kg, 8x50, 7x50, 5x50 --> 10x40 --> 12xbar
BB curls (21s) - 3 sets of 21 @ 27kg
Tricep pushdown (fixed V bar) - 12x66, 10x72, 10x78, 10x78
 
 
Today was legs as usual but did something to my back early in the squats so had to give up and stick to machines etc where body is supported and can fully isolate the legs.
 
Warmup was 5mins ride, vibe, roll and light leg extensions. All felt good.
Squats - 10xbar, 10x60kg, 10x60kg, 1x100 (OUCH), 1x60 (smaller ouch but still there) --> STOP
Leg press - 30x80kg, 20x160, 15x200, 12x240, 12x240, 12x240
Seated leg curls - 20x60, 12x78, 12x78, 12x78
Leg extensions - 12x60, 12x66, 10x72, 10x72 dropset --> 12x48 --> 12x30
Lying hamstring curls (2up 1 downs) 15x24, 12x30
Seated calf press - 25x240, 15x300, 10x340, 10x340
Ride - 10mins

JK

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="604298" data-time="1470724287">
<div>
Jaysus!! :good:
</div>
</blockquote>
 
 
<a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=zzg4v4nd.tmy.jpeg"><img src="http://iforce.co.nz/i/zzg4v4nd.tmy.jpeg" alt="zzg4v4nd.tmy.jpeg"></a>

Rancid Schnitzel

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="604620" data-time="1470795027">
<div>
Too much make up and legs too muscly
</div>
</blockquote>
 
Yeah, providing links to fitness chicks is awesome (please keep coming JK). But I agree there's a bit too much makeup going on there.
 
I would faint if this chick ever worked out in my line of sight:
 
<a data-ipb='nomediaparse' href='

'>

</a>

JK

Supposed to be back and shoulders today but back still a bit sore so shoulders only. Had a bit of spare time as a result so did 15mins on the bike to start things off.
 
Workout was
Cable side raises - 3 sets of 20 @ 5kg
Seated DB press - 20x15kg/side, 15x17.5, 12x20, 12x22.5, 12x22.5, 12x22.5
EZ bar front raises - 12x10kg, 12x10, 10x15, 10x15 (superset to last 4 sets of DB press)
Cable upright row - 20x36kg, 15x42, 12x48, 10x54
Machine OHP - dropsets of 90x10 -->70x10 --> 50x10 --> 30x fail X 3
Cable front raises - 12x26kg, 15x20
Deadstop DB side raises - 12x5kg/side, 12x5, 10x7.5, 10x7.5
Machine rear delt flies - 20x30, 15x36 (superset with first 2 sets of DB side raises)
Face pulls - 15x32, 15x32 (superset with last 2 sets of DB side raises)

Rancid Schnitzel

9 different exercises! Those shoulders be blasted.

JK

Yeah had a savage pump on. 
Really like training shoulders. Could just about do it every day'

JK

Decided to take it fairly easy today to make sure the back recovers ahead of golf this weekend.
 
Started with 30mins on the cross trainer while watching olympics.
 
The did some mobility work, mainly for hips and shoulders.
 
Abs work scattered throughout which included 3 sets of an ab circuit and 5 sets of hanging leg raises.

JK

Another great arms (and chest) session this morning.
 
Started with a couple of sets of 50 pushups to get warmed up
DB incline press - 20x25kg/side, 15x27.5, 12x30, 12x32.5, 12x32.5
Machine flies - 20x60kg, 15x66
Machine incline press - 1 dropset of 10x110 (pounds) --> 10x90 --> 10x70 --> 10x50
Weighted chins (+10kg) superset with reverse barbell curls (22.5kg) - 8/10, 8/10, 8/10
Close grip bench superset with tricep pushdowns - 10x70kg / 15x54, 10x70/12x60, 10x70/10x66
Preacher curls superset with DB hammer curls - 12x27kg/12x10kg, 10x29.5/10x12.5, 10x29.5/10x12.5
Skullcrushers - 15x29.5kg, 15x29.5, 15x29.5
Cable drag curls superset with dips - 12x32kg / 12 dips, 12x32/15, 10x38 dropset --> 10x26 / 12 dips
 
Killer pump as usual.

Paekakboyz

:good:

Rancid Schnitzel

Preachers plus Hammers very good. Pump guaranteed.

JK

Back still not so good. Had golf yesterday but gave up after 8 holes.
 
Today's training therefore wasn't as usual. Did a lot of reading last night and was recommended to pretty much do only seated stuff where can brace in a position rather than relying on your back. This means no bent over rows or standing press etc.
 
Warmup - 10mins cross trainer
BB Bench - 20xbar, 15x60kg, 10x70, 10x80, 8x85, 8x85, 8x85
Seated row - 20x48kg, 15x54, 12x60, 12x60
Incline DB press - 15x25kg, 15x25
Incline DB flies - 20x10kg, 15x12.5
Lat pulldowns - 20x48kg, 15x54, 10x60, 10x60
Seated barbell press (smith machine) - 15x30kg, 12x40, 10x45, 10x45
Incline DB curls - 12x12.5kg/side, 12x15, 10x17.5 (massive focus with keeping the elbows as low as possible and locked in place - great contraction this way)
Seated DB extensions - 20x20kg, 15x22.5, 15x22.5
 
Tomorrow's legs session will also be a take it easy sorta session. Will be starting with single leg work to fry them good before doing leg press at a lower weight than usual as legs should give out before too much pressure on the back. No squats or deads planned.

Paekakboyz

Ouch, can't imagine it was much fun at golf!
 
Good work around plan bro. That's a decent effort in spite of the sore back. Amazing what you can still get done even if your back isn't playing ball.
 
Lunges and maybe body weight squats could be a goer for legs?

JK

Yep there will def be some lunges involved!

JK

Back was actually pretty good for the rest of yesterday, bit sore in the evenings and first thing but while up and mobile seems ok'ish.
 
Today was legs and a different order / paced workout to what I usually do. Smashed all the single leg stuff first which really fried the quads and hammies. Found it quite hard actually!
 
Warmup - 10mins ride ramping up the resistance every 2mins for 5km in total. And then a roll out.
 
Leg extensions - 20x36kg/side, 15x42, 12x54, 10x60, 10x66, 10x66
Lying leg curls - 20x30kg/side, 15x36, 15x36, 10x42
Body weight squats - 20, 20, 20 reps
Seated leg curls - 20x66kg, 20x66
Lunges - 1 length of gym (approx 15 lunges per side) unweighted, then 3 lengths (and back) @ 12.5kg/side
Leg press (high foot placement) - 20x160kg, 20x160, 20x160, 20x160
Body weight squats - 30, 30 reps
Seated calf press - 20x200, 15x300, 12x340, 12x340, 15x300 dropset --> 20x200
 
Finished with 10mins on the cross trainer.

JK

A little bit of back today and then shoulders. Still keeping the back stuff light.
 
Lat pulldowns - 20x48kg, 15x54, 12x60, 10x60
Machine row - 20x70, 15x90, 12x110, 10x120
Close grip pull down - 15x54kg, 15x60, 12x66
Shoulder warmups with rubber bands
DB seated shoulder press 10x15kg/side superset with seated DB side raises 10x5kg/side X 10 supersets
Cable upright rows 8-10x42kg superset with facepulls 10-12x26kg superset with machine rear delt flies 15x30kg X 5 supersets
Cable shrugs - 20x84kg, 20x99, 20x99, 15x102, 15x102 (2-3 second holds)
 
Finished with 10mins on the cross trainer again

JK

A really rough 24 hours. Got knocked over hard by a tummy bug my kids had. Was just as the kids explained, feeling really cold and shivering yet a tempreture and "burps with water in them". I can tell you it wasn't water. Pretty sure I called up Ralph on the giant porcelain phone about 15 to 20 times yesterday. Not even dry toast would stay down. 
Forgot to turn 515am alarm off so when it went this morning I still got up and went to the gym. Just 40mins on the bike sipping BCAAs and water which all stayed down. About to try and eat....

Paekakboyz

yuck, good luck with the kai!!
 
You haven't been to Havelock North lately have ya??

MN5

<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="605741" data-time="1471314333">
<div>
Yeah, providing links to fitness chicks is awesome (please keep coming JK). But I agree there's a bit too much makeup going on there.
 
I would faint if this chick ever worked out in my line of sight:
 
<a data-ipb='nomediaparse' href='

'>

</a>
</div>
</blockquote>
 
I certainly don't mind muscle but there's a definite limit. I wouldn't want my better half to get any more muscly than she already is !

Rancid Schnitzel

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="608851" data-time="1472100531">
<div>
I certainly don't mind muscle but there's a definite limit. I wouldn't want my better half to get any more muscly than she already is !
</div>
</blockquote>
 
Mate, I would pound that Viking princess into oblivion. Or she is more than welcome to do that to me (:

JK

Still not feeling right but it didnt stop my usual friday chest and arms session. Definitely felt weak though and weights not up to usual.
 
Chest work was
Hammersmith incline press - 15x20kg/side, 15x35, 10x45, 10x45, 10x45, 10x45
First 3 sets superset with medicine ball close grip pushups
Second 3 sets superset with machine flies - 15x54kg, 12x60, 12x60 dropset 15x48
 
Arms work was:
Preacher curls - wide/narrow supersets 12x25kg/12x25, 12x27.5/12x27.5
Seated DB iso curls - 4 sets of 8 @ 12.5kg
Preacher iso curls - 3 sets of 8 at 27kg
Reverse cable curls - 3 sets of 15 @ 30kg
Tricep cable pushdowns - 20x38kg, 20x44, 20x44
Skullcrushers - 27.5kg x 10, 29x10, 29x10 each superset with 10reps of close grip pushups
Cable hammer curls superset with dips - 26kgx10/10, 32x10/10, 32x10/10
 
Couple of rough days eating lately. Definitely not hitting calorie targets and still having trouble keeping food down. Well its mostly staying down but doesnt feel great to eat so really struggling to have decent meals.

The Silver Fern

JK vs BigRed