JK vs BigRed

JK

Despite it being a bit wet I still got out after dinner to run the stairs about 3mis jog from home. Took a couple of pics today to give some perspective of them. 
First pic is of most the stairs (last sections just out of view) taken from the bottom. <img src="http://iforce.co.nz/I/zfrj5kja.4sv.jpg" alt="zfrj5kja.4sv.jpg"> 
The next pic is of most of the path section at the top looking back down from almost the top. It's steeper than it looks in the pics but not overly long. Bit slippery tonight due to the weather. <img src="http://iforce.co.nz/I/1fiov43d.vys.jpg" alt="1fiov43d.vys.jpg"> 
Tonight I focused on the stair section and did 3 runs of 1 by 1 and then 7 of 2 by 2 with the only break being the return back down. I was going up pretty much as fast as I could for the last 5 goes and the fastest I could do the stair section in was aprox 22seconds. Doesn't take long but it's dam intense. 
Finished with a jog along the beach and then home. 
And also a pic looking out from the beach at the bottom. This is just south of takapuna beach. Poor quality pics sorry as its blackberry and low light conditions. <img src="http://iforce.co.nz/I/xjxzqc0s.yai.jpg" alt="xjxzqc0s.yai.jpg">

JK

All out arms assault this morning rather than usual abs and cardio. Lots of supersets, dropsets and variations in rep ranges and weights. 
Started with 1k row and then did as follows: 
Close grip bench - superset with narrow grip chins - 4 sets of each 
1min row - 362m 
Heavy EZ bar curls superset w OH tricep ext (4sets) 
1 min row - 341m 
Heavy hammer curls superset with dips (3sets) 
Lighter hammer curls superset with tricep kickbacks (2 sets) 
Only had 35min but arms felt buggered. Should be feeling it tomorrow

JK

Went and ran the big wooden stairs (see pst #1149) tonight, all 280 of the barstards. So much harder than my local. 
Started with a 1 by 1 and then half ay thru another but 280stairs in singles takes forever so transitioned to 2 by 2 half way thru my 2nd. Did another 6 runs of 2 by 2 and on two attempts I had to walk the last few stairs. It was tough. 
Had a whole lot of Asian tourist turnup and start dominating the stairs for photos so found a ledge just above knee height in one of the old gun emplacements there and banged out 50box jumps in sets of 20, 15 and 15. Light jog to finish. Buggered!

Wairau

Good job, they bugger ya alright! Great to see you doing so many reps so early into this. You will get massive benefits after a few months, you'll be running everywhere!
 
I timed myself sprinting up my set of stairs-31 secs, maybe 29 is possible total max. Maybe my steps are longer or something (I'm 185cm, and striding them 2 by 2 is the limit of my reach). I don't usually run them. No break, then run down for 1:30-2 minutes per rep (fastest time for 10 is 16:45 or so). I'm still about that speed now. I might have to go back to the 300+ step place myself, I used to do them for over an hour.
 
I'd be interested to know your time for 10 reps, no breaks.
 
I also think you can push on later as you get used to this-30 minutes non stop, then 1 hour non stop.
 
A week off for me-had a slight cold (too many late nights), and it's developing into earache.

JK

No training today due to work commitments (yep on labour day grrrr) but back on it tomorrow. Means this week will be weights Tues, Weds and Friday with cardio Thurs and maybe Friday night or Saturday. Weds will be legs and Tues and Fri upper body.
 
Also gonna try something a bit different this week to try promote some growth in these arms.

JK

So today was chest, shoulders and tri but starting with some stuff to hopefully promote some arms development. Triceps seems to respond well to exercises so will just do them as normal this week and focus on the biceps. Warmup was a 500m row.
 
Chinups - 10 unweighted to warmup then added weightbelt with 15kg and aimed for a total of 30 reps without going to failure - did them in 6 reps, 5, 4, 6, 4, and 5 reps. Very short rests. Maybe 15-20seconds. Tomorrow prior to legs I will do 50 unweighted to start the day and then weighted again thurs (but with 20kg) and unweighted friday.
 
Rest of workout was as follows (working sets only)
BB bench press - 10x60kg, 8x70kg, 6x75kg, 6x75kg,
DB flies - 12x12.5kg decline, 12x12.5kg incline
Weighted dips (+28kg) - 10reps, 8 reps, then another 10 unweighted
OHP (hammer strength) - 12x25kg per side, 10x30, 10x30, 10x30
Shrugs - 3 sets of 15x70kg per side, superset with front plate raises - 15x10kg, 15x10kg, 12x15kg
Skullcrushers - 2 sets of 12x27kg superset with tricep pushdowns 12x50kg
 
 
All felt pretty good.

MN5

You've always been pretty handy at the chins pal, well done.

MN5

Fern playing up so apologies for a second post but I too am upping the volume in my chin sessions. About 50 or so each time ( over a few sets of course ) but I only add weight when doing low reps, a few sets of 3 x 40kg so around 12 or so "chins" per workout with heaps of rest between sets. Also when doing your skulls do you use an ezy curl or Olympic bar ? I prefer the latter ( becaue I don't have an ezy curl bar )

JK

Cheers mate. Was gonna do the harder pullups but chins hit biceps better. Looking forward to loading up the weight for a few low reppers.
 
SKullcrushers are with the ezbar because I have one and take up less room than doing it with the olympic bar.

JK

Was supposed to do legs this morning and a heavy squat session but the old knees are giving me grief with lots of cracking noises even on just a body weight squat. So instead I did 20mins low intensity and low resistance on the bike plus stretching and foam roller followed by some light leg extensions using a 1 second up and 6 second down tempo as recommended by the PT. Finished with another 5mins on the bike of low intensity.
 
Also did my 50 chin ups which were unweighted today and felt pretty dam easy. Still made sure I didn't go to failure and did them in sets of 10, 15, 15, 10 reps with just short rests.

JK

Grrrr knees still not so good so gonna lay off the heavy legs training for a bit and also cut down on the stairs work and box jumps which I think did the damage. 
So more upper body tomorrow i think. Or cardio hmmm,

Wairau

Shame to hear that. I've never had any knee cracking. Not too sure how my knees will handle the stairs in the long term-but I've already been hiking regularly for 10+ years, and doing high rep stair repeats for 3-4 years or more. So, I hope once you solve this issue you get back to the stairs. Good luck!

JK

So did back and shoulders today instead of legs. Shoulders getting a hammering this week.
 
Firstly though, I had 50chins to do. Did 10 unweighted first and then added 20kg for my 30 weighted reps which went 5, 5, 5, 4, 4, 3, 4. Then another 10 unweighted. Amazing how much harder it was with only an extra 5kg from Tuesday.
Rest of workout was
Deadlifts - 10x70kg, 8x100, 8x130, 6x150, 10x100
DB OHP - 12x17.5kg, 10x22.5, 10x22.5
CG pull downs - 12x60kg, 10x66
Upright row - 12x44kg, 12x44kg
Seated row - 10x60kg, 10x60 dropset to 10x48
Standing calf raises - 15x150kg x 3 sets
Cable side raises - 12x8kg per side, 12x11, 12x11

JK

More cardio today. Did 20mins on cross trainer and then 10mins on bike before stretches and more of those light leg extensions.
 
And of course 50 pullups which were unweighted and again in sets of 10, 15, 15 and 10. Felt very easy.
 
 
Got another 40min session scheduled for tomorrow morning during daughters ballet class - might do a circuit, or arms or abs. Dunno!

JK

Today I did a few mini circuits as I couldn't decide cardio vs weights. Been tough week work wise. massive hours and lots of take out food so needed a good blow out. 
First up was 15xKB clean and press per side @14kg and then 15KB swings @20kg, then 15KB goblet squats @ 20kg. X 3 no rest 
Seconds was BB OHP 1 2reps, BB row 12 reps both with 35kg BB, 20 press ups and then 15 deadlifts with the 35kg BB. Pretty light but 3 times through and no rest gives good intensity 
3rd was some arms work where is did 15reps EZ bar curls at 30kg and straight into 15dips, then 10 more reps of each, then 5 more (was pretty much failure) with no rests. 30 second break and repeated. 
Finished with 10mins of abs just doing circuit of crunches, medicine ball twists, mountain climbers and leg drops.

JK

Back in to the full body stuff 3 days a week plus cardio on the other days. Need to keep the cardio up especially with this poor eating in recent times.
 
Started with 1000m row to warmup then did some chins - 10 unweighted and then added weight belt with 20kg for reps of 5, 4, 4, 3 and 4 - found them hard today. 10 more unweighted to finish and its amazing how easy the unweighted ones feel.
 
Rest of the workout (working sets only) was:
DB Bench - 10x27.5kg per side, 6x32.5, 7x32.5
Machine flies - 12x66kg, 12x66
Leg press - 3 sets of 12 x160kg - taking it easy here but knees seemed pretty good.
Lat pull downs - 12x54kg, 10x60
T bar rows - 1 drop set of 8x55kg --> 8x45kg --> 8x35kg -->8x25kg
Arnie DB press - 12x17.5kg per side x 3
Face pulls - 12x44kg, 12x44
Hammer curls - 2 sets of 12 x 15kg per side
Tricep overhead extensions - 2 sets of 15x44kg.

JK

Cardio and abs today. Started with 30mins of the cross trainer and then usual stretching etc and foam roller work. So far, the knees feel good.
 
Abs work was weighted crunches (2 x 15 reps + 10kg) to start and then 6 sets of hanging leg raises (10-12reps each) each super set with cable chops (ended up doing 3 each of left to right / right to left / high to low / low to high etc). Finished off with a couple of sets of 15 decline weighted crunches and 2 sets of 30reps twist and crunch.
 
Low carb day ahead....ho hum!

Paekakboyz

I had a sausage roll for breakfast today JK. Thought knowing that would help you get through your low carb day :whistle:
 
We are all about peer support here at Fatbusters!! ha ha
 
Seriously, dude I wish I had your discipline with kai. I am way better now (the odd morning pastry aside) but the low carb approach sounds like a real challenge.
 
Good to hear the knee is on the improve too. When you roll out (foam roller) do you work the teardrop quad muscle and your calves? Ever since I had that sports massage I've made sure I stretch and roll out the entire leg rather than just quads/hammies/glutes.

JK

Yeah bud I make sure I get teardrop and quads involved.
 
Had no eggs at home this am so had to have my proats for breakfast so 30g of my days carbs are already gone. About 250grams of green beans awaits....

JK

Made it through another low carb day. Still alive. Always look forward to dinner where I get a really decent steak and decent salad with lots of avo. Dam good.
 
Full body again today. 1000m row to warmup and then pullups starting with 10 unweighted and then reps of 5, 4, 4, 3, 4 with 20kg added. Then another 10 unweighted for good measure.
 
Rest of workout was:
Incline BB press - 10x50kg, 10x60, 8x65 dropset --> 8x50kg
Upright rows - 12x44kg, 10x50kg
Leg extensions - 12x54kg per side, 10x60 - still taking things easy. Feelin ok though.
Weighted dips (+28kg) - negatives - very slow 5-6 second descent - 8 reps, 6 reps
1 arm DB rows - 10x35kg, 10x35kg
Skullcrushers - 12x29.5kg, 12x29.5
Preacher curls - 12x29.5, 12x29.5
(working sets only)

The Silver Fern

JK vs BigRed