JK vs BigRed

JK

Yeah kinda forgot to do that - maybe tomorrow if I get in there but doubt will top 17!
 
Today was a pretty fun workout. Started with 1000m row and then stretches
 
Deadlifts - 10x70kg, 10x70, 8x110, 6x140, 3x160, 1x170, 1x180, 1x180, 3x160, 8x140 (all felt pretty good but still quite a way off my PB but i was about 6kg heavier back then)
HS Incline Press - 15x20kg/side, 12x30, 12x40, 10x45 (pretty much just fit these in between deadlift sets while I was resting)
 
Then my usual Friday arms smash
Seated DB curls (with iso holds) - 4 sets of 8 x15kg
Preacher curls (with iso holds) - 4 sets of 6 @ 27kg
Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 27kg
Triceps - rope pushdowns (continuous tension, no lockout) 4 sets of 20 @ 44kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Dips (to failure) -12, 15, 18, 16 reps
 
Was gonna chuck in a few new things for arms but didnt want too much DOMS as have important golf game this weekend.

JK

Golf was shit....moving on!
 
Upper body session this morning
 
Warmup was 1000m row and stretches and pressups
 
DB Bench - 10x27.5kg/side, 8x30, 8x32.5, 6x37.5, 6x37.5, 6x37.5
BB rows - 10x40kg, 10x50kg, 8x60, 8x60, 8x60
BB clean and a press - 10x50kg, 10x50, 10x50
Weighted chins - (+10kg) x 10, (+15kg) x 6, 6 reps
Hammerstrength seated press - 10x35kg/side, 6x40, 6x40, 6x40 dropset to 6x35 to 10x20/side
Skull crushers - 12x 32kg, 12x32, 12x34.5
EZ bar curls - 12x32kg, 12x32, 10x34.5
 
Must sort out the weekend eating as always seem to drop a kg or so over the weekend.

JK

Legs today
 
Usual 10mins on bike to warm up then stretching and rollout.
 
Squats - 12xbar, 10x50kg, 8x80, 6x110, 5x120, 5x120, 5x120, 10x80
Leg press - 15x120kg, 15x160, 12x200, 15x200, 15x200.
Leg extensions - 12x60kg/side, 10x66, 8x72 dropset to 6x60 to 6x48.
Lying leg curls - 12x42kg, 10x48, 10x48 dropset to 8x36
Seated calf press - 15x200, 12x300, 15x300, 12x320
5mins on bike to finish.

JK

Back and shoulders today.
 
2km row to warm up - leisurely pace
 
Chins - 8, 10, 10 reps
Rackpulls - 10x100kg, 10x140, 8x180, 8x180
Lat pulldowns - 12x60kg, 10x66, 10x66
Seated row - 12x66kg, 10x72, 10x72
Hyperextensions - 12, 15, 15 reps
Straight arm pull downs - 15x38kg, 15x38
DB seated press - 12x20/kg per side, 12x22.5, 10x25
Shrugs - 20x40kg/side, 15x60, 15x60
Front raises (ez bar) = 15x12kg, 12x15, 12x15
Side DB raises = 12x7.5kg/side, 12x7.5, 12x7.5
 
Hardest day on my elbow/forearm. Got alot of niggle during the workout but feels ok now.

JK

More legs this morning.
 
Warmup was 10mins on the bike, stretch and roll
 
Front squats - 15xbar, 12x40kg, 10x50, 8x60, 10x60, 8x70 (hadnt done these for while but they felt really good)
Lunges - 3 sets of 12 reps per side holding 15kg DBs
Box jumps - just 2 sets of 12 on to an 18inch box.
Reverse hyperextensions - 3 sets of 15
Seated leg curls - 15x60kg, 12x72, 12x78, 12x78
Standing calf raises - 20x150kg, 15x180, 15x180, 15x180

JK

Another friday bro day of chest and arms etc
 
Started with basic warmup of 1000m row and about 50 pressups
 
Hammerstrength incline press - 15x20kg/side, 12x35, 12x37.5, 12x40
CG chins - 12, 15, 12 reps superset with DB pullovers 12x15kg, 12x17.5, 12x17.5
CG bench - 15x50kg, 12x60, 12x60, 12x60
Cable crossovers - 12x20kg/side x 3 sets
Cable curls - 15x38kg, 15x38, 12x44, 12x44 superset with tricep rope pushdows 15x44kg, 15x50, 12x56, 12x56
Incline DB curls - 12x15kg/side, 10x17.5, 1017.5 superset with dips of 12, 15, 15 reps
EZ bar 21s - 21 x 27kg x 3 sets superset with cable kickbacks (6 each overhand and underhand x 26kg)

Paekakboyz

How are you tracking on pb's mate? Does the current programme include a steady increase in weight etc?

JK

Havent really been tracking it to be honest mate but guess I should. Mon and Tues my heavier days. I just keep focussing on hammering the muscles and eating well and things seem to be moving along alright.

JK

Pic from a couple of weeks ago, sitting at 82kg
 
<img src="http://iforce.co.nz/i/igkljd4q.lcw.jpg" alt="igkljd4q.lcw.jpg">

Paekakboyz

You've got some mean consistency going with your training so it'd probably make for interesting info. It's pretty cool when we realise how much improvement you've made over a period of time.

JK

It's jsut a way of life now. Get up and train to start every week day. Makes you feel alive.

Paekakboyz

Sun's out, guns out!! Reckon when you get some vein action on the old guns things must going well!

JK

Thanks mate

JK

Kettle bell circuit today 
Clean and press - 15x16kg per side 
Swings - 20x22kg 
Press ups (standard) - 20 
Goblet squats - 20x22kg 
Rows -15x22kg per side 
Pressups (narrow) - 20 
Did the above 6 times through with 90secs break. Toasted me 
Did some abs work too at the end

JK

Day off Sunday which was good. Elbow/forearm a bit sore from saturdays KB session.
 
Monday - upper body power day
 
Warmup was 1000m row at a very leisurely pace.
 
BB bench - 10x60kg, 8x70, 6x80, 3x90, 3x90, 3x90
DB rows - 10x27.5/side, 10x30, 8x35, 6x37.5
BB clean and press - 10x50kg,10x50, 10x50
Close grip pulldowns - 12x60kg, 10x66, 8x72
Hammerstrength seated press - 10x35kg/side, 8x37.5, 8x37.5
Lat pulldowns - 12x60kg, 10x66, 10x66
Skullcrushers - 8x37kg, 8x37, 6x37
EZ bar curls - 8x37kg, 8x37, 8x37

JK

Heavy legs day today and just kept it to squats, deads and calves.
 
Started with 10mins on the bike before stretches and a roll out.
 
Squats - 10xbar, 10x60kg, 10x60, 8x80, 8x100, 5x120, 5x120, 3x130, 8x100, 10x60
Deadlifts - 8x70kg, 6x110, 5x140, 3x160, 2x170, 1x180, 1x180, 10x110
Standing calf raises - 15x150kg, 12x180, 12x180, 15x180, 15x180
 
Short ride to finish.
 
Left arm was a bit sore and still is. Wasnt sure if it would handle the deads but felt fine in the pull and didnt use straps until the 170 and 180kg lifts.

JK

Back and shoulders today
 
Usual 1000m row to warm up.
 
Pullups - 50rps. Just banged them out in sets of 5 with short 15-20second rests to give the hands some releif
Arnie press - 12x15kg/side x 3 sets
BB row - 12x40kg, 10x60, 10x60 and the did them underhand for another 12x60, 12x60
Seated DB press - 10x22.5kg/side, 6x25 (struggled to get these up to start off today), 6x25, 12x20
T-bar row - 12x55kg, 10x65 then a dropset of 8x65 --> 6x55 --> 8x45
1 arm KB side raises - 10x8kg/side, 10x8, 10x8
Upright rows - 12x38kg, 10x44, 10x44, 15x32
Hyperextensions (+10kg) - 15, 15, 15 reps
Rear delt flies (machine) - 12x36kg, 10x42, 10x42

JK

2nd legs day of the week and legs pulled up pretty well from tuesdays efforts apart from the calves which are a bit tight.
 
Warmup - 5mins ride on bike then stretch and roll before 2 mins of box stepups
Front squats - 10xbar, 10x50kg, 8x60, 6x70, 6x70, 6x70
Leg press - 20x80kg, 20x120, 12x200, 10x240, 10x260, 10x260 (first two lighter sets were supersets from the last two sets of 6x70kg squats)
Lying leg curls - 12x42kg, 10x48, 10x48, 10x48
Seated calf press - 15x240 x 3 sets
Leg extensions - 100reps x 48kg. Banged em out 10reps per side, short walk across gym and back after 60reps as quads were gonna explode
 
5mins on the bike to finish.

Wairau

Doing two leg days in three days is dedicated! You must have a really good recovery diet and enough rest, plus are getting fitter and fitter. 
Ever try doing 50 reps continuously on, say, squats? Remember Bart used to talk about his lunge workouts, perhaps 100 each side...

JK

Thanks mate. Yeah recovery is pretty good at the moment. Diet is good but rest is never enough. Still only really get 6 to 7 hrs sleep a night on weekdays.
 
Havent tried 50 reps of squats but do the odd 20 rep set of squats but at lighter weights like 90kg. They are tough enough.
 
Lunges are nasty in high reps. Should do a bit more of that. 100reps leg ext was pretty brutal today and I will prob feel it tomorrow

The Silver Fern

JK vs BigRed