JK vs BigRed

Wairau

yep, sounds like you've got it covered-push ups for chest and shoulders, pull ups for arms and back, dips for shoulders and chest, and 15+ minutes nonstop lunges for legs. 
TBH, that's a killer workout (even better is 20 minute sections for 80 minutes with 30 second breaks). If you can do that weekly, I doubt you could play golf let alone workout for a few days, but you'd have good gains. So, maybe best to just start with 10 minutes of each. 
edit.... I would do pushups last..

JK

10mins would fit better as I'm usually a bit time pressured training in the morning. Actual workout time is usually restricted from about 6am to 6.50am 
Will see how I can fit it in

JK

Ughhh took a horrible knock to the elbow yesterday when my youngest pulled over a small wall unit and I needed to stop it crushing her. Caught it right on my left elbow, yup the one with the tendonitis and it hit it bang on. Got that horrible sick feeling from in, similar to a kick in the nuts. Iced it for 30mins and compression bandage on it over night but hurt alot this morning during my workout. Made things pretty difficult to try and go heavy 5x5.
 
Warmup was 500m row and angled pressups using the smith machine as per usual
Workout was Incline BB bench (67.5kg x 5, 5, 5, 5, 5), 1 arm DB rows (40kg/per side x 5, 5, 5, 5, 5), DB OHP (struggled to get the 25kg DB up so kept it was 22.5kg/side and added reps 22.5kg/side x 6, 6, 6, 5, 5), Chins (+10kg x 6, 6, 6, 5, 5), Dips (+28kg x 6, 6, 6, 5, 5), EZ bar curls (37.5kg x 6, 6, 6, 27.5kg x 12, 12).
 
Eats - weekend was pretty good but didnt count. Calories notching up again this week.

Paekakboyz

ugh, life really does try and mess with your training aye!! It's right hassle. Good work on saving the youngest! lucky you workout!

JK

Yeah bit of a bugger but not too bad.
 
At worst it will be a legs and cardio week.

JK

Elbow still very sore - might just do cardio tomorrow. Wrist isnt great either - feels like I sprained it by trying to compensate for the elbow yesterday!
 
Legs this morning. And a pretty similar session to last tuesday, just a bit more weights or reps added.
 
Warmup was 10mins cycling and then stretching and foam roller.
 
Workout was: leg extensions (50repsx30kg per side in blocks of 10 or 15), squats (10x50kg, 10x60, 6x80, 6x90, 6x100, 6x100, 5x100), leg press (12x160kg, 12x200, 12x200, 15x200, 20x100), leg extensions (10x60kg/side, 10x66kg/side dropset to 8x42kg per side), standing calf raises (20x130kg, 15x150, 15x150, 15x150). 5 more mins on the bike and stretching to finish.
 
 
Eats for yesterday - a bit short as timing got off in the arvo due to client meetings and being out and about. Ended up at 2192 cals - 236g carbs, 150g protein and 72g fats.

JK

Elbow feeling a bit better but wrist not so good. 
Making the call now for coconut oil, coffee and cardio tomorrow. 
Lock it in Eddie!

JK

Pretty easy session but worthwhile as had actually been over a week since I did any decent cardio.
 
25mins on the spin bike to start off and then 20mins on the cross trainer. Got a good sweat on.
Finished with 10mins of abs work - decline weighted crunches, twist and crunches and reverse crunches. Could really do alot of the other stuff (like cable chops etc) as really wanted to give the wrist as much rest as possible.
 
Yesterdays eats were a bit light at around 2450 cals and mainly due to falling short on the carbs.

Did a quick weigh in too and up 0.4kg from last thurs.

JK

Late update as got a new PC and bit behind on errrything.
 
Good legs workout this morning. Usual warmup on 10mins on the bike and then did 100 step ups on to a box with 30kg weight bag on the shoulders. Got me going real good.
 
Rest of workout was front squats (10xbar, 10x50kg, 10x50, 10x60, 8x60, 10x50), lunges (3 sets of 20per side), reverse hyper extensions (3 sets of 12), leg curls (15x36kg, 12x48, 12x54), hamstring curls (12x36kg, 10x42 dropset to 10x30), standing calf raises (3 sets of 20 x130kg)
 
Eats yesterday clocked in at 2543cals so pretty much on target

JK

Trained upper body this morning. Didnt do my usual friday workout as some stuff like dips is still no good on the wrist.
 
 
Warmup was 500m row and the smith machine pushups.
 
Workout was Lat pulldowns (12x48kg, 12x54, 10x60), HS OHP (15x15kg/side, 12x25, 10x27.5, 10x30), Seated row (12x48kg, 12x54, 10x60, 10x66), Cable side raises (12x8kg per side x 3), Front plate raises (15x10kg x 3 sets), OH Cable extensions (15x32kg, 15x38), Hammer curls (12x12.5kg/side, 12x15, 12x15, 8x17.5), tricep pushdowns (15x44kg, 12x50, 12x50)
 
Good eats yesterday at 2717 cals vs target of 2700.

JK

Cardio today - 30mins interval training in cross trainer and then 15mins of ab work that included lots of different stuff, weighted and non weighted higher rep. 
Bit bored of current training and kinda unsure what to do. 
Maybe another strength programme or possibly do PHAT again. Keen to smash legs twice a week and get some growth back in to them.

JK

Decided I will do Upper / Lower twice this week and a couple of easy cardio days. Also have an interupted week next week due to a short sydney trip so dont want to commence something new. And as my wrist is still sore (elbow too but it just needs to be managed) I decided to start the week with Lower.
 
Warmup - 10mins on bike and then stretch and foam roller.
Workout - leg extensions (50 reps of 42kg per side in sets of 10 no rest), Squats (10xbar, 10x60kg, 10x60, 8x80, 8x80, 6x90, 6x100, 6x100, 5x100), leg press (12x160kg, 12x200, 10x240, 10x240, 15x120), leg extensions (10x60kg, 10x66, 10x66), standing calf raises (15x130kg, 15x150, 15x150, 15x150).
And another 5mins on the bike to finish.

JK

Upper body today. Wrist and elbow both got through it ok but just had to becareful what exercises I did. Cant really straight barbell curl right now without pain. 
Warmup - 500m 
Workout - Hammer strength incline bench (12x20kg/side, 12x25, 12x30), DB flat bench (12x25kg/side, 8x30, 8x30, 8x30), T-bar rows (15x45kg, 12x55, 10x60), Close grip pulldowns (12x54kg, 10x60, 10x60), DB OHP (12x17.5kg/side, 10x20, 10x20), Hyperextensions (15reps x bodyweight, 10reps +15kg, 10reps +15kg), Skullcrushers (12x27kg x 3 sets), EZ bar curls (12x27kg x 3 sets), Dips (to failure - 24reps, 21reps, 18reps). 
Legs pulled up well from yesterday. Bit of soreness in the glutes and quads but pretty minor. Really rating the benefit of these BCAAs i;ve been taking intra workout. Recovery is awesome.

JK

Cardio this morning - 20mins on the bike and then 20mins on the cross trainer.
 
Finished with 15mins of abs work.
 
Nothing too exciting at all.

JK

Lower body this morning and surprisingly the abs are pretty sore from yesterday

Warmup was 5mins on the bike.
 
Workout was hamstring curls (50reps x 30kg per leg - in blocks of 10 reps per leg), deadlifts (10x70kg, 8x110, 6x140, 6x140, 6 x 140, 2 x 160), front squats (10xbar, 10x50kg, 8x60, 8x60, 8x60, 12x50), lunges (4 sets of lots - maybe 15-20reps per side), leg curls (15x36kg, 12x54, 10x66, 10x66), standing calf raises (15x150kg, 12x165, 12x165, 12x165)
 
Eats - on track for the week, Had a low cal day yesterday at 2150cals. Much bigger day ahead at 2800cals.

JK

Upper body this morning, well mainly arms. Caught up with PT bobby who gave me an awesome arms workout. Never had pumps like this before.
 
Warmup was 500m row.
Workout was pullups (8, 10, which each set supersetted with the smith machine pressup exercise i do as bench warmup, Incline bench (10x50kg, 8x60, 8x60, 8x60, 12x50, 12x50), machine flies (15x54kg, 12x60, 12x66), upright rows (15x38kg, 12x44, 12x44).
 
Then the arms workout which as follows:
Biceps - seated DB curls (palms up, squeeze hard at top then isotension hold for 5secs mid way down - 4sets of 10), Preacher curls (with isotension hold for 5secs half way down - 4 sets of 4), reverse barbell curls (close grip, full ROM and 4sets of 10reps with perfect form and another 6partial reps per set)
Triceps - rope pushdowns (continuous tension, no lockout - 4sets of 20), Skullcrushers (same as preacher curls with 5sec iso hold - 4sets of 6), pressups (with hands shoulder width and elbows in close to body - 4 sets fo failure - managed 14, 13, 15 and 12 reps).
 
This toasted the arms. Could feel the blood rushing in to the muscles during the iso holds. Awesome.

Paekakboyz

Are you sure Dr Evil isn't your local PT!!? fark me that sounds down right nasty.
 
I love/hate my barbell bicep drop-sets - pretty much the only targeted stuff I do for the guns. Going to give those reverse grip curls a crack - sounds like fun!

JK

haha it was pretty intense. Hardest arms workout I've had that is for sure.

JK

Did yoga today rather than cardio. Was pretty cool actually and so different to what I normally do. 
Some very nice (and flexible) young ladies there too.

JK

Had a day off work today to tend to a few things including a round of golf this morning.
 
Fit in a quick legs session mid arvo. Always nice to lift with a decent bit of fuel on board.
Warm up was 5mins on the bike before stretching.
 
Workout was: leg extensions (50repsx36kg per side in blocks of 10 or 15), squats (10xbar, 10x60kg, 10x80, 8x90, 6x100, 6x100, 6x100 dropset 8x80, 10x80), leg press (15x160kg, 12x200, 10x240, 10x240, 20x160), lunges (+17.5kg per side x 10 reps/side x 2), unweighted 3 sets of 15reps per side, leg extensions (12x54kg per side, 10x60/side, 10x66/side - tried to be explosive on the ups and then very slow on the downward motion), standing calf raises (20x100kg, 15x140, 12x155, 12x155 dropset 8x140 --> 8x120 --> 8x100). 5 more mins on the bike and stretching to finish.
 
 
 
No DOMS or after effects from saturdays yoga despite is feeling pretty hard. Might try and do it every 3 or 4 weeks as I can always benefit from more stretching and core work.

The Silver Fern

JK vs BigRed