JK vs BigRed

[JK]

<p>Upper body today</p>
<p> </p>
<p>BB Bench - 10x50kg, 6x70, 8x70, 6x70 dropset to 12x50</p>
<p>Seated row - 12x54, 12x60, 12x60</p>
<p>Dips - 10 (bodyweight), 8 (+18kg), 8 (+18kg)</p>
<p>Lat pulldowns (12x54kg, 10x60, 10x60)</p>
<p>DB arnie press - 12x12.5kg/side, 12x15, 12x15</p>
<p>OH cable extensions - 20x26kg, 20x32</p>
<p>EZ bar curls - 10x27kg, 10x27</p>
<p>Skullcrushers - 10x27kg, 10x27</p>
<p> </p>
<p>All felt pretty good. Slight tenderness in the elbow/forearm region right now but nothing too major. See how it feels later today and tomorrow.</p>

[JK]

Cardio and abs today. <br><br>
45mins on cross trainer watching cricket<br>
Abs - decline crunches with and without weight, medicine ball twists, weighted side bends and reverse crunches. 3 sets of 12 to 15 of each<br><br>
Good stretch session too

[JK]

<p>Funny session this morning as no hot water at gym so struggled to get in to it knowing what was ahead. Ended up bailing to work for a shower in the end.</p>
<p> </p>
<p>Warmup was 10mins on the bike, stretch and roll out then 3 sets of 30 rep on the leg press at 60kg.</p>
<p> </p>
<p>Squats - 10xbar, 8x60kg, 6x60, 2 x 100, 1x120, 1x125, 1x130. I should be able to do more given then reps I can pump out at 100kg but 130kg just feels heavy as.</p>
<p>Front squats - 6x60kg, 8x60, 8x60</p>
<p>Seated hamstring curls - 12x36kg, 12x42, 12x48</p>
<p>Box step ups - 2 sets of 30reps</p>
<p> </p>
<p>So yeah, pretty lame effort overall.</p>

[JK]

<p>Upper body today</p>
<p> </p>
<p>Warmup was just pressups and pushdowns and stretches. Nothing too exciting at all.</p>
<p> </p>
<p>Pullups - bit of a tester these as have not done them for ages - did 5 mid grip (with palms facing each other), 10 with palms towards me and then 5 strict pullups. Felt alright.</p>
<p>Incline BB press - 15x40kg, 10x50, 10x60, 10x60</p>
<p>T-bar rows - 15x45kg, 10x55, 10x55</p>
<p>Straight arm pull downs - 12x38kg, 12x44, 12x50</p>
<p>Machine flies - 15x48kg, 15x48</p>
<p>Hammer strength overhead press - 12x25kg/side, 12x30, 12x30</p>
<p>Upright row - 12x38kg, 12x38, 15x32 (superset with the press above)</p>
<p>Cable kickbacks under and overhand - 10reps of each per side x 14kg, X 2 sets</p>
<p>Cable curls - 12x38kg X 3 sets with holds and super slow</p>
<p>Dips (unweighted) - 15, 12 reps</p>

[JK]

Light cardio session this morning for 30mins doing hills on cross trainer. Then 15mins of abs work.

[JK]

<p>No nothing Sunday - good rest. Another week of Lower / Upper / Cardio / Lower / Upper - just like last week.</p>
<p> </p>
<p>So today was legs</p>
<p> </p>
<p>Warmup - 10mins ride, stretch and roll</p>
<p>Leg extensions  - 3 sets of 10x36kg per side with no rests.</p>
<p>Squats - 10xbar, 10x50kg, 10x80, 6x110, 6x110, 6x110</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240, 10x240</p>
<p>Lunges (unweighted) - 20, 20, 20 reps each superset with lying hamstring curls (12x36kg)</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p> </p>
<p>Felt a bit weak this morning but just one of those days and probably due to some fairly average eating over the weekend. Weighed in at 79.2kg too.</p>

[Wairau]

<p>Just be consistent over the Winter and look forward to the Spring. Are you still doing early morning workouts? I can't, would rather sleep in.</p>

[JK]

<p>Still doing early morning mate. Works well for me given limited time anytime else in the day. Work plus young family keep me super busy so if I dont go first thing then I run a very high risk of not going at all</p>
<p> </p>
<p>Upper body today and started with a 1000m row which I haven't done for some time. Then some pressups - 3 sets of 20.</p>
<p> </p>
<p>DB bench press - 10x22.5kg/side, 10x27.5, 10x30, 10x30</p>
<p>Lat pulldowns - 15x42kg, 12x48, 12x54, 10x60</p>
<p>Decline DB flies - 15x12.5kg/side x 2</p>
<p>Seated row - 12x54kg, 12x60, 12x66</p>
<p>HS OHP - 12x25kg/side, 12x30, 10x32.5</p>
<p>Cable curls - 12x30kg, 12x36, 12x42</p>
<p>Dips - 15, 20, 15 rep (bodyweight only)</p>

[JK]

<p>Cardio today - 40mins on cross trainer and then stretching and a roll out</p>
<p> </p>
<p>Had planned to do abs but time got away from me yarning to a mate and watching cricket and football. All good</p>

[JK]

<p>Had an early start so decided to do an arvo train today on the way home.</p>
<p> </p>
<p>Warmup was 5mins on bike then stretches.</p>
<p> </p>
<p>Front squats - 10xbar, 10x50kg, 10x50, 6x60, 8x60, 10x50</p>
<p>Deadlifts - 10x70k, 6x110, 3x140, 2x160, 2x180  (been sooo long since I did these)</p>
<p>Seated leg curls - 12x54kg, 12x60, 12x60</p>
<p>Leg extensions - 100reps of 48kg (10 left/10right etc)</p>
<p>Seated calf press - 15x200kg,12x240, 12x240, 12x240</p>
<p> </p>
<p>Then another 5mins ride before going off to my boys rugby training for a bit of a run round.</p>

[JK]

<p>Upper body this morning.</p>
<p> </p>
<p>Warmup - 500m row, pressups and stretches</p>
<p>Incline BB - 10x50kg, 10x50, 8x60, 10x60</p>
<p>Close grip seated pulldowns  - 15x48kg, 12x54, 12x60</p>
<p>Seated DB press - 12x15kg/side, 12x17.5, 10x12 (found these a bit painful in the elbow/forearm when lifting up in to place to start the press - fine once these)</p>
<p>Upright rows - 12x32kg, 12x38, 15x32</p>
<p>Front plate raises - 15x10kg, 10x15, 10x15 supersetted with rear delt (machine) flies - 12x30kg, 12x36, 12x36</p>
<p>EZ bar curls - 10x27kg, 12x27, 12x27, 12x27 supersetted with skullcrushers 10x27, 12x27 and then OH cable extensions for last two sets at 15x36kg, 15x36</p>
<p>Dips to failure - 27reps</p>

[MN5]

<p>Good work pal, loving my weighted dips at the moment, making some good gains which is cool, will be interesting if it carries over to the bench</p>

[JK]

<p>No train weekend but golfed yesterday and I find I often struggle training legs the day of or after golf. Happened today too.</p>
<p> </p>
<p>Legs</p>
<p>Warmup was 5mins on bike, stretch and roll.</p>
<p>Box step ups - 2 sets of 15 per side and then 10 box jumps</p>
<p>Squats - 10xbar, 10x50kg, 10x80kg, 5x110, 5x110, 15x80, 10x80 (heavy stuff wasnt working for me so opted for a few reps instead)</p>
<p>Leg press - 15x160kg, 12x200, 10x240, 10x240</p>
<p>Lunges - 3 sets of 20 reps holding 10kg DBs</p>
<p>Lying hamstring curls - 4 sets of 12x36kg (superset with below)</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150, 15x150</p>
<p> </p>
<p>Weighed in 79.3kg....still a lightweight!</p>

[Paekakboyz]

<p>Under 80kg!! Sheesh bro, do you even bulk!! </p>
<p> </p>
<p>Not a bad effort even with tired legs yo!</p>

[JK]

<p>Upper body and elbow not feeling that great. Be interesting to see how I pull up.</p>
<p> </p>
<p>Warmup - 500m row, stretches and pressups</p>
<p>Incline DB bench - 12x20kg per side, 12x22.5, 12x25</p>
<p>Lat pulldowns - 12x48kg,12x54, 12x60</p>
<p>BB Bench - 10x60kg, 8x70kg, 8x70, 6x70</p>
<p>Dips (unweighted) - 12, 15 reps</p>
<p>Seated row - 12x54kg, 10x60, 10x60</p>
<p>Hammerstrength OHP - 15x15kg/side, 12x25, 10x30, 10x30</p>
<p>Cable side raises - 12x8kg/side, 12x8</p>
<p>V bar pushdowns - 15x36kg, 12x42, 12x48</p>
<p>Cable curls - 15x30kg, 12x36, 12x42</p>

[JK]

<p>Cardio today - 30mins on cross trainer and then stretching and foam roller (back and legs)</p>
<p> </p>
<p>Some abs work too - weighted decline crunches, weighted side bends, medicine ball twists, leg drops - 3 sets of 12-20reps of each</p>

[JK]

<p>Legs this morning.</p>
<p> </p>
<p>Warmup was 10mins on the bike and then stretching followed by 50 reps of light seated hammie curls</p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 5x140, 5x140, 3x160, 10x110</p>
<p>Seated hamstring curls - 12x54kg, 10x60, 10x60</p>
<p>Front squats - 10xbar, 6x50kg, 10x50, 10x50, 10x50</p>
<p>Reverse hyperextensions - 15, 15, 15 reps</p>
<p>Leg extensions - 10x60kg/side, 10x60, 10x60</p>
<p>Seated calf press - 20x200kg, 15 x220, 15x220, 15x220</p>

[JK]

<p>Upper body today. Arm was a bit sore from golf yesterday arvo but not too bad</p>
<p> </p>
<p>Warmup was 500m row then pressups and some light pushdowns</p>
<p>Hammer strength incline press - 15x15kg/side, 12x30, 12x40, 12x40</p>
<p>Machine flies - 15x48kg, 12x54</p>
<p>T-bar rows - 15x40kg, 10x50, 10x60, 10x50</p>
<p>Weighted dips (+18kg) - 12, 12, 10 reps</p>
<p>Upright rows - 15x36kg, 12x42, 12x42</p>
<p>Cable curls (with rope) 15x26kg, 12x32kg</p>
<p>Skullcrushers - 12x27kg, 10x32, 10x32 dropset to 10x27</p>
<p>EZ bar curls - 12x27kg, 10x32, 10x32 dropset to 10x27</p>
<p>Tricep pushdowns (rope) - 15x44kg, 12x52</p>

[JK]

Cardio today - 40mins on the bike and then some half assed abs work.

[JK]

<p>This week I am going to finish off my last week of PHAT that I was doing a couple of months ago. 5 days straight training with pull motions on 3 of the 5 days which will be a good test. I have next week off on leave (family holiday with no gymming) so I can recover then if things dont go so well this week but hopefully all is good.</p>
<p> </p>
<p>So today - Upper body Power</p>
<p>Warmup - 10mins on cross trainer watching the football and cricket. Would have rowed but too far but the main TVs. Then stretching and pressups</p>
<p>BB Bench - 5x5 @ 75kg</p>
<p>Seated row - 5x5 @ 72kg</p>
<p>Hammer strength overhead press - 5x5 @ 40kg per side</p>
<p>Chins and dips - usually do these weighted but since I hadn't really done pullups for a while I did 5 chins superset with 10 dips (all unweighted) x 5</p>
<p>Cable curls - 3sets of 8 at 54kg superset with more dips (10reps per set)</p>
<p> </p>
<p> </p>
<p>(working sets only(</p>