JK vs BigRed

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.

JK

Yeah i use the setup with pulley right at the bottom. You just have to get in real close to the support in order to shrug almost vertical

JK

Good arms session this morning.
 
Preacher curls wide grip superset with narrow grip - 12/12 @ 17kg, 12/12 @ 22, 12/12@ 22 (find these great for getting a bit of blood in the biceps)
Tricep pushdowns superset with bench dips - 20x38kg / 12 dips, 20x44/12, 20x44/12 (same as above but to get the triceps pumped)
Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5, 10x17.5
Close grip bench - 15x60, 12x70, 10x75, 10x75
Single arm preacher curls - 10x17.5kg/side, 10x17.5, 10x17.5
Overhead cable curls - 15x20kg/side, 10x26, 10x26, 10x26
Skullcrushers - 15x27kg, 12x32, 10x32, 10x32
BB drag curls superset with hammer curls - 12x17.5kg / 10x10kg/side, 12x22/10x10, 12x22/10x10
Haymaker - 1 dip --> 1 close grip pushup --> 2/2 --> 3/3 --> 4/4 --> 5/5 --> 4/4 --> 3/3 --> 2/2 --> 1/1 X 2

JK

Another at home conditioning workout today. 
Did the following 4 times through with 1 min rest between each time 
20 jumping jacks 
20 squats 
20 push-ups 
20 jumping jacks 
20 high knees 
20 plyo lunges 
20 push-ups 
20 jumping jacks 
20 squats 
20 mountain climbers 
20 lunges 
First circuit not too bad but the following ones tire you quick. The jumping jacks are like a working rest. 
Off to a wedding now

JK

Another week underway and it will be a bit disrupted as wife away to Aus for 4 or 5 days meaning daddy daycare for me and no early morning gym sessions!

Today was upper body while still taking it easy on the lower back

BB bench - 15x60kg, 10x70, 8x80, 5x90, 5x90, 5x90
T-bar rows - 15x45kg, 10x55, 8x65, 8x65, 8x65
Incline DB bench - 12x30kg/side, 15x30, 15x30
Seated row - 15x60kg, 15x60, 12x66
Smith machine seated overhead press - 15x30kg, 12x40, 10x45, 10x45, 10x45
Pullups - 10, 10, 10, 8 reps
EZ bar curls - 15x27kg, 8x37, 10x37, 10x37
Tricep V bar pushdowns - 15x62kg, 10x74, 10x74 , 8x74 dropset --> 8x62 --> 8x50

Finished off with 10mins on the cross trainer

JK

Legs today - still not going too heavy as back recovers but feeling better everyday.

Warmup was 5mins on the bike then a rollout, mobility work including glute bridges
Leg extensions (dual) - 20x50 (pounds), 15x70, 12x90, 12x110
Lying hamstring curls - 20x36kg, 15x30, 12x42, 12x42 (did these superset with leg extensions)
Squats - 10x60kg, 12x60, 10x90, 12x90, 12x90 superset with some light straight leg deads 15xbar
Box squats - 12x60kg, 12x60, 12x60
Leg press (high foot placement / push through heels) - 30x120kg, 20x160kg, 25x160, 15x160
Lunges - 4 laps of gym @ 15kg/side - laps 1 and 3 superset with 15 reps of reverse hypers
Standing calf press - 20x130kg, 15x150, 15x150, 15x150

Finished with another 5min ride.

JK

A bit of back and shoulders this morning

Back work was fairly limited but effective
Lat pulldowns - 20x48kg, 15x54, 12x60, 10x66
DB rows - 20x25kg/side, 15x30, 12x32.5, 10x35
Close grip pulldowns - 20x48kg, 15x54, 12x60, 10x66

Shoulders work
Seated DB press - 10x17.5kg/side superset with DB side raises 10x7kg per side X 10 sets
Upright row - 8x44kg superset with facepulls 12x32kg superset with machine rear delt flies 15x30kg X 5 sets
Shrugs (using hammersmit press) - 20x60kg/side, 15x75, 15x75, 15x75, 30x40

Finished with 12mins on the cross trainer

Daddy day care next two days so not exactly sure if/when can train.

MN5

Love the new avatar bro, MULLETS RULE !!!!!!!!!!!!

If you can't get to the gym you can always do some lunges ( use kids as weights )/dips/push ups/pull ups ( on door frame ) at home ?

JK

Ran stairs last night down the local. Relatively short stairs section but then a nasty zig zag incline sprint section. Did 20 repeats of this

Today was a mid day legs session. Warmup was 5mins on the bike

Leg extensions - did the 8/4/5 assualt I did last week. Weights were 30kg, 42kg, 48kg and 54kg
Lying hamstring curls - 20x36kg, 20x42, 15x48, 10x54
Front squats - 10x50kg, 12x50, 6x70, 6x70, 6x70, 6x70, 10x50 (paused), 10x50 (paused)
Deadlifts (first time doing these for ages due to back) - 10x80kg, 12x80, 6x120, 6x120, 3x140, 5x140
Leg press - 30x80kg, 50x80, 50x80, 50x80
Seated calf raises - 20x20kg, 25x20, 20x35, 20x35, 20x35, 20x35
10mins ride at the end to wind down.

Good session .

MN5

Will get a pic of the stairs I run when I get a chance, longer and twistier than them so fuck doing 20 sets ! 5-10 would be my limit. Definitely not keen when it's rainy and muddy either.

I reckon these on a regular basis will be awesome for the Vo2 max as well as explosive power.

JK

I generally run these one early in the spring summer and move to the beasts (Kennedy park stairs of doom - posted pics before) once im a bit fitter

Oh and when I say run I mean sprint

MN5

Yeah with Summer coming up I want some good functional pace and explosiveness for impromptu sprints on the beach with the boys, that sort of thing. Obviously I can still waste an 8 and 6 year old ( I have vivid memories of my old man doing the same to me ) but I want this to be the case for as long as humanly possible. Better half is a quick little shit so beating her more comfortably is a must too

One thing I'm careful of is my ankles, I've broken bones in them in the past so am pretty wary of rolling them, just last year I ended up in a moonboot with a couple of broken meta whateverthey're called.

JK

Quick arms session after golf. Only had 40mins but was enough so get a mean pump on before I went and picked up the kids from school and showed a few of the yummy mummys what bigred was packing

Tricep cable pushdowns superset with dips 38kgx20/12dips, 44x20/15, 44x20/15
Closegrip bench superset with tricep pushups - 15x50kg/10, 12x60/12, 10x70/10
Preacher curls widegrip superset narrow grip - 12/12@22kg, 12/12x24., 12/12x27
Incline DB curls - 8x17.5kg/side, 10x17.5, 10x17.5
Skullcrushers - 3 sets of 15x27kg
Rope cable curls - 20x32kg, 15x38, 10x42 dropset --> 20x26

Done!

MN5

@JK said in JK vs 2016 - chasing BigRed:

Quick arms session after golf. Only had 40mins but was enough so get a mean pump on before I went and picked up the kids from school andbolded text showed a few of the yummy mummys what bigred was packing

Tricep cable pushdowns superset with dips 38kgx20/12dips, 44x20/15, 44x20/15
Closegrip bench superset with tricep pushups - 15x50kg/10, 12x60/12, 10x70/10
Preacher curls widegrip superset narrow grip - 12/12@22kg, 12/12x24., 12/12x27
Incline DB curls - 8x17.5kg/side, 10x17.5, 10x17.5
Skullcrushers - 3 sets of 15x27kg
Rope cable curls - 20x32kg, 15x38, 10x42 dropset --> 20x26

Done!

Dude there would have been kids around, you can't whip it out at a school !

JK

Saturday so an at home conditioning session mid arvo

Repeat of 2 weeks ago

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

Did it three times through.

Short and sharp

JK

Upper body to start the week

BB bench - 12x60kg, 10x70, 8x80, 6x90, 5x90,
BBrows - 12x50kg, 10x60, 10x60, 10x60
Incline DB bench - 12x30kg/side, 15x30
Seated row - 15x60kg, 15x66,
Dips - 15 (unweighted), + 20kg x 10, 10 reps
Pullups - 10, 10, 10, 8 reps
Hammersmith overhead press - 20x20kg/side, 12x35, 6x45, 6x45 dropset --> 8x35 --> 10x20
Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5
Decline DB extensions - 15x10kg/side, 10x12.5, 10x12.5

Finished with 15mins on the cross trainer

JK

Legs this morning and still working back in to the squats with a few more kg added to the bar this week. Probably could have gone heavier but not keen to risk it ahead of golf this weekend.

Warmup - 10mins ride then a roll out and mobility work
Leg extensions - 20x36kg, 15x42, 12x48
Lying hamstring curls - 20x30kg, 15x36, 10x42 (superset with leg extensions)
Squats - 10x60kg, 10x80, 6x100, 10x100, 10x100
Straight leg deads - 10x50kg, 12x50, 15x50 (superset with 100kg squats)
Paused squats (ATG for 3 seconds) 10x60kg, 10x60, 10x60
Leg press (high foot placement) - 20x120kg 15x160, 15x160, 15x160 dropset --> 15x120
Seated calf press - 20x200, 20x300, 10x340, 12x340
Box steps w high knees - 20/side, +10kg weight bag on shoulders x 20/side, +30kg bag x 20/side.

Pretty good session.

Also, strongly looking at changing gyms again. I do like my gym and been there for a long time now but its pricey for what it is and my good mate bobby (unofficial PT) has acquired the 24/7 gym just up the road (like 100m from current gym). Fees are half my current gym but there is only 1 branch and not 5 like I have now. Still think it could be the right move and quite a few of the crew are also likely to follow him there.

JK

Back and shoulders today.

Back work was good but again kept pretty minimal ahead of golf.
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x66
Machine rows - 15x70, 12x90, 10x100, 10x100
Hyperextensions - 12, 12, 12 reps
Straight arm pull downs - 20x48kg, 15x54, 12x60, 8x66

Cable side raises - 20x5kg/side, 15x8, 15x8
BB upright rows - 20x15kg, 12x27, 12x27, 12x27
DB side raise dropsets - 10x10kg/side --> 10x7.5 --> 10x5 X 3
Seated DB press (arnies) - 12x17.5kg/side, 12x17.5, 12x17.5, 12x17.5
Cable front raises - 12x14kg, 12x14, 15x14
Cable shrugs - 20front/20back @ 84kg, @ 90kg, @96kg

Finished with with 12mins on the cross trainer.

Update re changing gyms. Picked up resignation form at current gym this morning but a spanner got thrown in the works yesterday as my mate rang me and said there was no way I was paying and he would give me a free membership. Where is the issue you say....well he's given my wife one too! Guess we will hardly ever been training at the same time but would feel kinda awkward to me and limit my gym hottie oogling time.

The Silver Fern

JK vs BigRed