JK vs BigRed
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<p>The 3 C's.....Coffee, coconut oil and cardio.</p>
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<p>20mins HIIT in the cross trainer</p>
<p>Decline crunches - 30 reps super set with hanging leg raises for 20 reps X 2</p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Decline crunches but this time cross overs left elbow to right knee etc - 2 sets of 30</p>
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<p>Was a pretty short workout as got held up at home with a youngin. Not too bad though as did some cardio last night after my workout and will get some in along with more abs work on Saturday morning.</p>
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<p>It's a low carb day today too so there's a challenge ahead. Low calorie total (for me) of 1600 (ughh) and split 80grams carbs, 160gram protein and 71 grams fat.</p> -
<p>How are you finding the coconut oil? any tangible effect that you can pin down?</p>
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<p>I'm still on my detonate lol, lucky I don't have any tests coming up!</p> -
<p>Seems to give pretty good energy with my coffee but i haven't used it enough to really see any effect. Tastes all good - like a creamy coffee but no milk. Just an oily film in it once the coconut oil has dissolved (yep its actually a solid)</p>
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<p>Helps with getting my calories up without the carbs too.</p> -
Thursday - legs and high carb day woooo<br><br>
Started with 5mins on the spin bike and then 5mins foam roller<br><br>
Leg extensions - nonstop set of 10x42,10x48kg,10x54kg one leg at a time<br>
Squats - 10x60kg, 10x80, 5x100, 5x100, 5x100, 5x100<br>
Leg press, 15x160kg,12x200, 12x240, 12x240 each superset with lunges at 20reps per side<br>
Hamstring curls - 10x42kg, 10x42, 6x48 dropset to 8x36<br>
Standing calf raises 15x150kg, 12x180, 12x180, 12x180<br><br>
Another 10min on the bike to finish. Actually on the bike still now -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="387628" data-time="1377718808">
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<p>Thursday - legs and high carb day woooo<br><br>
Started with 5mins on the spin bike and then 5mins foam roller<br><br>
Leg extensions - nonstop set of 10x42,10x48kg,10x54kg one leg at a time<br>
Squats - 10x60kg, 10x80, 5x100, 5x100, 5x100, 5x100<br>
Leg press, 15x160kg,12x200, 12x240, 12x240 each superset with lunges at 20reps per side<br>
Hamstring curls - 10x42kg, 10x42, 6x48 dropset to 8x36<br>
Standing calf raises 15x150kg, 12x180, 12x180, 12x180<br><br><strong>Another 10min on the bike to finish. Actually on the bike still now</strong></p>
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<p>Better not see a pic of you cycling slowly and texting on FB!! Gym Memes will have your ass lol!!</p> -
<p>unless it's a pic of you, coconut oil and that new PT he he... actually if you could just crop yourself out of that pic that would be far less bro-mantic!! ha ha</p>
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<p>Wow high carb day is such a treat. About to have lunch and I've already consumed 105grams of carbs this morning in comparison to a total of 80grams yesterday!</p>
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<p>The week so far has been as follows:</p>
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<p>Monday - moderate carb day 175grams carbs, 200gram protein and 53gram fats for 1977cals</p>
<p>Tues - moderate carb day again 164g carbs, 188g protein, 58g fats for 1930cals</p>
<p>Weds - low carb (and cal) day 79grams carbs, 158g protein, 62g fats for 1506 cals. Found yesterday pretty tough but ok in the end. Was tough training this morning though with bugger all in the tank other than my BCAAs.</p>
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<p>Today is high carb day, target is maintenance calories level with higher carbs/lower fat than usual so aiming for 270grams carbs, 210grams protein and 50gram fat. Plenty of eating to do.</p> -
<p>here's one for ya paekaks. Some lovely lady quads going on there.</p>
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<p><img src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-frc1/1002898_702277963119563_881007915_n.jpg" alt="1002898_702277963119563_881007915_n.jpg"></p> -
<p>Shoulders and arms this morning. Tried a sample of a new preworkout.....and i'm still pinging!</p>
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<p>Warmup was kettlebell (16kg) clean and press - 10 reps per side and then 10 pullups. Three times through.</p>
<p>Hammer strength OHP - 10x25kg, 10x30kg, 8x32.5, 8x32.5 last two sets superset with 12 reps of front raises just using a 10kg plate</p>
<p>Lat raises (cable) - 12x10kg per side superset with upright rows 10x44kg - 2 supersets</p>
<p>Weighted dips (+18kg) - 10, 10, 10</p>
<p>Barbell curls - 10x37kg, 10x37kg</p>
<p>OH DB extensions - 12x25kg, 12x27.5</p>
<p>Close grip bench - 10x55kg superset with tricep kickbacks 10x10kg - 2 supersets</p>
<p>Preacher curls 10x29.5kg superset with hammer curls 10x15kg per side - 2 supersets</p> -
<p>Monday may be bench day but Friday is JK's gun show!! </p>
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<p>Good variety there JK - are you working till failure on the weighted dips? </p> -
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<p>I was wearing one of my tighter t-shirts at the Father's Day Breakfast at the kids school this morning. Not a few Mums (and teachers) were scoping. Ego is not a dirty word :)</p>
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<p>Fathers day BBQ at kindy this avo. I'll be sure to really flex my guns through one of my tighter hoodies as I'm flipping sangas......</p> -
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<p><a data-ipb='nomediaparse' href='
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<p>gold. Nobody use these!! they are spent!! </p>
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<p>#fat!!</p>
been in the past and was close today. <br><br>
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