JK vs BigRed

JK

Last day of week 1 of 2nd cycle - Chest and Arms Hypertrophy
 
Not much of a warmup today - just pressups and stretching.
 
DB Bench Press - 30kg/side x 8, 8, 8 reps
HS Incline Press - 30kg/side x 12, 35x12, 37.5x12
Machine flies - 60kg x 15, 66x15, 69x15
BB Curls - 27kg x12, 27x12, 32x10
Cable rope pushdowns - 20x38kg, 15x44kg, 15x50
Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5
Dips - 12, 15, 15 (did these super slow on the drop and supersetted with the DB curls)
EZ bar 21s' - 21x22kg, 21x22, 21x22
Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 26kg (superset with EZ bar 21s)
 
 
Weighed in this morning at 78.8kg so not far off getting above that 80kg mark again

JK

PHAT Week 6 Day 1 - POWER Upper Body
 
Standard warmup of 1000m row and then some pressups etc. Workout was:
 
BB bench - 75kg 5x5 - repeat of last week. Felt alot better
DB rows - 37.5kg per side for 5x5
BB overhead press - 45kg for 5x5
Weighted chins and dips - +12kg for 3 supersets of 8 chins then straight in to 8 dips.
EZ bar curls - 39.5kg for 3x8
Skullcrushers - 34.5kg for 3x8
 
 
Was a decent and much needed workout after 3 days on training over the long weekend which only involved a round of golf and a couple of decent walks with the family.

JK

Lower body power day 
Warmup was 10mins ride, stretching and foam roller then 30 reps of light leg extensions 
Squats - 110kgx 5, 4, 3,3,3 (felt weak!) 
Lunges - 3 sets of 20 
Deadlifts - 3x5 @ 150kg plus 10x110kg 
Leg extensions - 72kg x 8 , 75x8, 75x8 per side 
Seated leg curls - 10x54kg, 10x60, 10x60 
Seated calf press - 8x340, 8x340, 8x340 dropset to 12x240

JK

Week 6 Day 3 - Back and Shoulders hypertrophy
 
Last week seemed a bit short so added in a few extra exercises today - still got done in about 50mins.
 
Lat pulldowns - 60kg x 12, 66x10, 66x10
BB rows - 45kg x 12, 12, 10 reps (dropped weight down a wee bit from last week as I find this exercise in particular really bad on my tendonitis)
Straight arm cable pull downs - 50kg x 12, 56x 12, 56x12
Seated row - 60kg x 12, 66 x 12, 12 reps
Hyperextensions - 15, 15 reps
Seated DB press - 22.5kg/side x 10, 12, 11 (failure) reps
Upright rows - 38kg x 12, 38x12
Cable lat raises - 11kg/side x 12, 8kg/side x 15 reps
Cable front raises - 11kg/side x 12, 8kg/side x 15 reps
Rear delt flies (machine) - 36kg x 12, 15, 15 reps

JK

Week 6 Day 4 - Legs hypertrophy
 
Still pretty sore this morning in the quads from two days ago. Quite unusual for me.
 
Warmup was 10mins on bike to warmup then stretching and foam roller
Front squats - 12x40kg, 12x50, 12x60, 10x60
Leg press - 15x160kg, 15x200, 15x200, 15x200
Reverse hyper extensions - 15, 15, 15 reps
Lying leg curls - 12x42kg, 12x45, 10x48
Leg extensions - 12x60kg/side, 12x66, 12x66
Standing calf raises - 130kg x 20, 150x15, 180x12, 180x12, 180x12
 
Going to see physio re tendonitis next week as its been going on too long as I know the message will most likely be a few weeks off upper body lifting and golf but will be good to get an experts ideas and opinion.

JK

Week 6 Day 5 - Chest and armsies
 
HS Incline Press - 30kg/side x 12, 35x12, 40x10
DB Bench Press - 30kg/side x 8, 9, 9 reps
Machine flies - 60kg x 15, 66x15, 72x12
BB Curls - 27kg x12, 27x12, 27x12 (superslow and focus on perfect form, max ROM)
Cable rope pushdowns - 20x38kg, 20x44kg, 15x50
Incline DB curls - 12x15kg/side for 3 sets (doing iso holds for first 6 to 8 reps)
Dips - 20, 15, 15 (did these super slow on the drop and supersetted with the DB curls)
EZ bar 21s' - 21x22kg, 21x22, 21x22
Cable kickbacks - single arm 6 reps over hand then 6reps under hand per side - 3 sets at 26kg (superset with EZ bar 21s)
Hammer curls - 2 sets of 12x15kg (had one of my fav gym bunnines squatting next to me extended my workout somewhat)
 
Pretty good week overall but weight hasnt moved alot of tendonitis continuing to give me grief. Was complaining to PT about my struggle to put on weight and he commented that I was certainly looking alot more muscular and not to worry as whatever I am doing is obviously working ok,

Wairau

Keep it up for another 2 years then judge it. You're doing great. :good:

JK

Thanks Wairau
 
 
SHIT morning this morning. I need to read the signs better - need to take a week off / deload. I've been a bit hampered by tendonitis recently, plus managed to catch a bit of a cold on friday and then this morning did something to my wrist during bench (77.5kg for 5x5) as I couldn't place it on bench to support myself when I moved on to the 1 arm DB rows. Did some seated rows (78kg for 5x5) instead and then 30mins on the bike,
 
 
Rest of week will be cardio, abs and legs I think.

Paekakboyz

yuck, sucks when it's all going against ya mate. I'm on the other side of a short period like that. One thing comes right then two things are poked! 
 
Best to dial down the intensity and get yourself sorted.

JK

Yeah seems the right choice. Just making good gains at the mo which is a real bugger. Been a while since I had an easy week though.

JK

Felt pretty good this morning (healthwise) so full steam ahead for legs
 
Warmup was 10mins ride, stretching and foam roller then 30 reps of light leg extensions 
Squats - 110kgx 5, 4, 3,4,3 each supersetted with sets of 12 lunges
More squats - 80kg x 10, 10, 10, 10 - higher rep and nice and deep and explosive 
Leg extensions - 75kg x 8 , 78x8, 78x8 per side 
Seated leg curls - 12x48kg, 12x60, 12x54 
Seated calf press - , 15x200, 8x340, 10x340, 12x340
5 min ride to finish.
 
Wrist felt ok - only really had to use it supporting the bar for squats and it was pretty much in the position that would hurt.

JK

Cardio today - 40mins on the cross trainer and then 20mins of abs work - crunches, weighted crunches, side raises, cable chops, hanging leg raises and leg drops.


Legs feeling fine after yesterday. More leg training planned for tomorrow.

JK

Alright so physio yesterday. Tendonitis it is.
 
Ended up having some acupuncture on it to get more blood flowing in to the area and then worked it pretty hard. Dam it was painful, Strapped up right now and back in there Friday for part 2.
 
 
So today......more cardio. This time 40mins on the spin bike. Ho hum...

Paekakboyz

Good to hear you got it checked out. Hope the treatment sorts it out quickly, at least you can still smash out some cardio.

JK

Friday legs session tomorrow. Won't be front squatting or dead lifting but should be good for most of the other stuff 
Gonna smash it

JK

Decent legs session this morning but forgot to do calves. Think I spent too long talking to this very tidy young russian girl who is also there every morning.
 
Warmup was 10mins ride and then a stretch and roll out plus box step ups.
Squats - 10xbar, 10xbar, 10x60kg, 10x60, 8x100, 8x100, 8x100, 8x100
Leg press - 15x160kg, 15x160, 20x160, 20x160
Bulgarian split squats - 3 sets of 10 reps per side holding 10kg dumbells
Lying leg curls - 15x36kg, 12x42, 12x42 dropset --> 10x30kg (did these super slow on the eccentric contraction)
Leg extensions - 20x42kg per side, 15x48, 15x48 (again super slow on the eccentric contraction for more time under tension)
5mins ride and stretch to finish.

JK

More physio and more acupuncture today. Got a few exercises to do and then back in Monday first thing.

JK

Back n the routine of gym session during my daughters ballet on sat mornings. We go rugby at 830 then ballet and gym at 930. Busy but good start to the day. 
Today was 30mins heavy hill work on the cycle and then foam roller. 
Also did abs and some stretching exercises with light weights for the forearm. Felt sore but good.

JK

Was thinking today that given I'm gonna have to take it easy with the elbow for the next few weeks then I may as well really work these legs. 
So tomorrow I will start smolov junior squat programme but do it over 4 weeks rather than 3. Programme details are <a data-ipb='nomediaparse' href='http://www.smolovjr.com/smolov-squat-program/'>http://www.smolovjr.com/smolov-squat-program/</a> and it's pretty simple - will be squatting 3 times a week at varied rep ranges and not much else. I will add in some calves and hammies work but that will be about it. 
Other days will be light cardio, abs and rehab work for the elbow. Oh and lots of foam roller I'm sure.

JK

Quick update while I wait for physio 
Smolov Jr day 1 today and was pretty easy but it should be as it looks the easiest day on paper of the lot. 
Did the usual warmup of 10mins on bike and then stretch and roll plus some light leg extensions to get blood in to the quads 
Squats - 10xbar, 10x50kg, 6x80 and then smolov sets of 6 sets of 6 at 87.5kg. Added a couple of heavier sets at 2x110kg and 2 x 115 for good measure. 
Only other work today was standing calf raises - 12x130kg, 12x150, 12x180 X 5 sets.

The Silver Fern

JK vs BigRed