JK vs BigRed

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.

JK

Did a short conditioning workout at home today. Going to try do one every weekend as we approach summer 
Started with a warmup of 25 jumping jacks 25 mountain climbers repeated 4 times 
Then did circuit of

50 lunges
20 pressups
50 squats
20 pressups
50 jumping jacks 
Then rest 
Did it 3 times through. Short and sweet. Had ideas of doing some abs stuff at the end but never got there

JK

Bit of change.....bro split week. And because its Monday then CHEST and Tris
 
Workout was as follows:
Cable cross overs - 2 sets of 20 @ 14kg/side, 1 set of 15 @ 20/side
DB flat bench - 20x25kg/side, 15x30, 12x32.5 10x35
Incline machine press - 15x 130 (pounds), 12x150, 10x170, 8x190, 8x190
Incline DB flies - 20x10kg/side, 20x10, 15x15
Pec deck - 20x48kg, 20x54
DB pullovers - 20x15kg, 15x17.5, 15x17.5
Decline DB extensions - 15x10kg/side, 15x10, 15x10
Dips (tricep focus) - 15 (unweighted) + 15kg x 12, 12, 12
 
Straight bar tricep pushdowns - 20x44kg, 15x56, 12x62
 
Been a while since I did a workout like that where really focused on chest. This week should be a good change up

Paekakboyz

I can add a vote for incline DB press. We've been adding these during chest days and they've been good. 
 
Looks like you have shaken that bug mate and are back to getting work done!

JK

Yeah I like the incline DB press. Usually do them on Mondays but decided not to today.

JK

Back and biceps today
 
Lat pulldowns (Neutral grip bar) - 20x48kg, 15x54, 12x60, 10x66
Seated row - 20x48kg, 15x54, 12x60, 10x66, 8x72
1 arm DB rows - 15x25kg, 12x30, 10x35, 10x35
Pullups - 12 unweighted, + 10kg x 6, 6, 6, 5 reps
1 arm pulldowns - 15x32kg, 12x38, 10x44
Straight arm pulldowns - 15x36, 12x42, 10x48
Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5
BB 21s - 20kg, 25, 25
 
Finished with 12mins on the cross trainer again.

JK

Legs today and reps for days!
 
Warmup was 10mins ride on the bike and then some mobility work. Didnt roll out as had a good rollout session at home last night.
 
Leg extensions (dual) - 20x50 (pound), 20x50 then did a new variation which was 8 reps normal then 4 with extended hold (3 seconds) followed by 5 shorter pulsing style reps. Did these at 70, 80 and 90 pounds (ouchh!)
Lying hamstring curls - 20x36kg, 15x42, 15x42
Reverse hypers - 15, 15
Squats - 10x60kg, 12x60, 10x80, 12x80, 15x80 each superset with 20 bodyweight squats with heals raised on 5kg plates. First time squatting for a while and felt good.
Lunges - 1 lap of gym (unweighted), then 4 laps @ 10kg/side
Leg press (high foot placement / push through heels) - 30x80kg, 30x160kg, 30x160, 30x160 dropset --> 30x120 --> 30x80 --> 30x40 (killer!)
Seated calf press - 20x200, 20x300, 20x300, 20x300

Paekakboyz

Good to hear the squats are going well - nice to shake that back soreness.

JK

Shoulders today. Was going to do abs but thought nah give the back a bit more rest (sounds a good excuse!)
 
Rubber band warmups - 3mins
Cable side raises - 20x5kg/side, 15x8, 15x8
Machine reverse facing shoulder press - 20x50 (pounds), 15x70, 15x70
DB upright rows - 20x10kg/side, 15x12.5, 12x15, 10x17.5
Seated DB press ladders - 10rep each of 10kg/side --> 12.5 --> 15 --> 17.5 --> 20 --> 17.5 --> 15 --> 12.5 --> 10 X 2 ladders
Seated DB raises - 12x7.5kg/side superset with BB front raises - 12x12kg superset with facepulls 15x26kg X 4
Cable shrugs - 20x90kg back / 20x90kg front,, 20x96/96, 15x102/102, 15x102/102
More machine shoulder press but front facing - 50x50 (pounds)
 
Finished with 12mins on the cross trainer.

Paekakboyz

For the cable shrugs have you got the hinge/pulley set right at the bottom and you shrug upward - or a different set up? We did some face pulls a few weeks ago and those fuckers burn when you hit the right spot. I found having to have high elbows but keep my shoulders down tricky. It's easy to shrug part way through the movement.

The Silver Fern

JK vs BigRed