JK vs BigRed

JK

Back and shoulders this morning.....kettlebell style
 
Felt like I needed a bit of a blowout so decided to do some circuits this morning.
 
 
Warmup - 1000m row in 3.32 so moderate pace but a couple of good blasts in there.
 
1st circuit was - 20xKB swings (24kg), 12 x KB overhead press (16kg per side), 12 KB rows (24kg per side), 15 KB shrugs (24kg per side) X 5 times through.
 
2nd circuit was - 15 hyperextensions (holding 16kg kettlebell), 12 KB upright row (24kg), 10 KB side raises (8kg per side) X 3 times through
 
3rd circuit was more abs focused - 20 landmines (bar plus 10kg), 15 KB side raises (24kg), 12 KB decline crunches (16kg) X 3 times through
 
 
Short rests between rounds kept me gasping pretty hard but all felt pretty decent overall.

JK

Legs II this morning and a pretty light session really. Just struggled to get in to it.
 
Warmup was 10mins on the bike
 
Leg extensions - 10x36kg left then right then without rest cranking up 42, 48, 54kg
Leg press - 12x160kg, 10x200, 10x240, 10x260, 10x280, 10x280, 10x280
Deadlifts - 10x70kg, 10x110, 8x140, 8x140, 8x140, 8x140
Reverse hypers - 15, 15, 15 reps
Lying leg curls - 12x42kg, 12x45, 8x48 dropset to 10x36
Seated calf press - 20x260, 20x260 then 1 leg at a time 12x160 left/right --> 12x160 left/right no rest, (was gonna do standing but some noob was using it for squats and taking their sweet time about it)
 
Short ride to finish.
 
Caught up with my PT last night and sorted a new nutrition plan as it is what has been holding me back for a while. Was a really good session and gonna be changing things up eating wise a fair bit.

JK

Chest and arms today - pretty much same as I did two weeks ago.
 
Warmup was just pressups and rack chins and stretches.
 
Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5
Flat bench DB flies - 12x12.5kg per side x 3 sets
Weighted dips (+22kg) x 12, 12, 10
Hammerstrength flat bench - 12x40kg/side, 12x40, 12x40
 
Seated DB curls (with iso holds) - 8x12.5kg/side, 3 sets of 8 x15kg
Preacher curls (with iso holds) - 2 sets of 6 @ 27kg, 2sets of 6 @ 29.5kg
Reverse barbell curls (close grip, full ROM) - 3 sets of 12 x 27kg
Triceps - rope pushdowns (continuous tension, no lockout) - 3 sets of 20 @ 44kg, 20x50kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Close grip pushups (to failure) - 15, 12, 12, 14 reps
 
New diet underway. Feeling good.

JK

No lifting this week but a couple of real decent walks lady two mornings in this cracking weather. 
Sticking to eating plan well enough but of course hardest time is the weekend at home when surrounded by the wife's baking etc which of course is a no no.

JK

Upper body power day today.
 
Warmup - 1000m row then pressups and BB rows with just the bar.
 
Workout (working sets only)
 
BB Clean and Press - 10x40kg x 2 sets, 8x50kg
BB rows - 10x40kg, 10x50, 8x60, 8x60, 8x60
BB Bench - 10x60kg, 10x70, 8x80, 5x90, 3x90, 3x90, 12x60 (felt pretty weak on these today
CG pullups - 12 (unweighted) then 3 sets of 8 reps (+10kg), then another 10reps unweighted
Hammerstrength shoulder press - 10x35kg/side, 8x40, 6x40, 6x40 dropset --> 6x30 --> 8x20
EZ bar curls - 10x37kg, 8x42, 8x42, 8x42
Rope pushdowns - 12x54kg, 10x66, 10x69, 10x69
 
Weight 80.3kg

JK

Legs today.
 
Warmup was 10mins ride then stretch and roll
Squats - 10xbar, 10x60kg, 10x90, 10x100, 8x110, 8x110, 6x110 drop set --> 8x90 dropset --> 20x60
Leg extensions - 12x54kg/side, 12x66, 10x72, 10x72
Lunges - (unweighted) x 15/side, 15, (+15kg DB per side) x 10, 10
Seated leg curls - 12x66kg, 12x72, 12x72, 12x72
Standing calf raises - 15x130kg, 15x180, 15x180, 12x180
 
Short ride to finish as usual
 
 
Eats went well yesterday. Carbs dropped back a fair bit from previous weeks and fats up. Lots of salad and green vege to keep me full.

JK

Back and shoulders this morning but ended up a pretty short workout as my elbow was giving me grief and I have golf this arvo that I didnt really want to impact too much.
 
Warmup was 1000m row
 
Lat pull downs - 15x54kg, 12x60, 10x66, 10x66
Seated DB press - 15x15kg/side, 12x20, 10x22.5, 10x22.5, 10x22.5
Seated row - 15x54kg, 12x60, 10x66, 10x66
Straight arm pulldowns - 12x44kg, 12x50, 12x50
T-bar rows - 12x44kg, 12x44, 12x44
Front plate raises - 12x15kg, 15x15, 15x15
Rear delt pull (machine) - 12x50, 12x50, 12x50
Rear delt flies (machine) - 15x30kg, 12x36, 12x36
 
Finished off with a roll out on legs and back and stretching.
 
Did the Auckland harbour bridge climb yesterday which included a bungy jump off the bridge. Was a great experience.

Paekakboyz

Saw the bungy pic! looked primo!!

JK

Woke up surprisingly sore in the old legs this morning. Probably shouldnt be that surprised given training legs tues, did 2 hr bridge climb and then golf yesterday arvo plus a bit dehydrated from golf as usual.

Was planning to take it fairly easy then this morning but once I got warmed up things just naturally kicked in to gear.
 
Warmup was 20mins on the bike and then stretch and roll.
 
Box step ups - 30, 30, 30 reps
Front squats - 10x50kg, 10x50, 12x50, 6x70, 6x70, 6x70 (with leg press supersets)
Reverse hypers - 15, 20, 20 reps (with leg press supersets)
Leg press - supersets of the front squats and reverse hypers above - 20x60kg, 20x60kg, 20x100kg, 15x140, 15x140, 15x180 (front squat supersets) 15x180, 30x140, 30x140 (reverse hyper supersets) - Just racked up a press and added weight throughout the workout. Good fun but annoying for anyone else that wanted the leg press (I guess!)
Seated calf press - 20x200, 12x300, 12x300, 12x300 then final triple set of single foot 10x200 left, right, left, right and then 20x200 both feet.
 
Stretch and roll to finish.

Paekakboyz

Whoa 2 hours to get up the bridge? or is that a return trip?
 
lol, just worked out that the bungy was likely to be a one-way trip!! Do they winch you back up or pick you up in a boat at the bottom?

JK

Yeah bridge walk is about 2 hours all up and you go 3/4 of the way across and back and take various detours like down inside the big concrete supports, over the top over the actual motorway bit up by the flags etc. Plus of course time lost mucking about for bungy and yep they winch you back up so you can continue on with ya walk.

JK

Chest and arms this morning.
 
Warmup was usual row then pressups and stretching etc
 
Workout was:
Incline hammerstrength press - 15x20kg/side, 12x35, 12x35, 10x40
DB flat bench - 8x32.5kg/side, 8x32.5, 6x35, 6x35
Machine flies - 15x54kg, 12x60, 12x60
Close grip bench - 12x60kg, 12x60, 12x60 each superset with 10 closegrip pushups
Seated DB curls - 12x15kg/side, 10x17.5, 10x17.5, 10x17.5
Dips (unweighted) - 12, 15, 15, 12 reps (supersetted with DB curls)
Hammer curls - 12x15kg/side, 10x17.5, 10x17.5
Cable pushdowns (single handed) - 10x20kg underhand then overhand left and right x 3 sets
 
Diet going real well. Feeling leaner but a bit flat and down on strength from the decrease in carbs.

JK

30mins HIIT training on the cross trainer this morning then 20mins of abs work which was a circuit of weighted crunches, weighted side bends, hanging leg raises, land mines and mountain climbers.

JK

No train yesterday but had bit of a taco binge last night which I now feel bad about but ah well its been a good week.
 
Changed up the diet alot. Have dropped the carbs right back. Just glycofuse or carbonx with whey post training and then a 1 cup serve of either brown rice, kumara, wholegrain pasta etc with my dinner meal. In between its just lots of fresh vege and salad etc with my tuna/chicken/beef protein fixes. Cranking the fats up too with more coconut oil, peanut butter etc in there to keep the energy levels up. Feel leaner already and farkin good all round really.
 
Today was back to heavy upper body day
 
Warmup was 1000m row
 
Pullups - 10, 10, 10 (unweighted but strict form)
BB Bench - 10x60kg, 10x70, 8x80, 5x90, 3x90, 3x90, 10x70 (felt pretty weak today - blaming the lack of carbs)
T-bar rows - 10x45kg, 10x55, 8x65, 6x70, 6x70
BB overhead press - 10x40kg, 8x50, 4x60 (ughh), 6x55, 6x55.
Weighted dips - 12 (unweighted), then +24kg for 10, 10, 10 reps
EZ bar curls - 10x37kg, 10x37, 12x37
Skullcrushers - 8x37kg, 8x37, 8x37 dropset -> 10x27

JK

Legs day
 
Warmup was 5mins on the bike, stretch and roll.
 
Leg extensions - 50reps of 36kg left and right
Squats - 10x50kg, 10x80, 10x100, 10x110, 10x110, 8x110
Leg press - 15x160kg, 12x240, 10x280. 10x280, 10x280, 10x280, 15x160
Lying leg curls - 12x36kg, 12x42, 12x42, 10x45
Seated calf press - 20x240, 12x300, 10x340, 10x340, 10x340
 
5mins on the bike to finish

JK

Back and shoulders today and was a pretty good session.
 
Warmup was 1000m row - quite painful as tender glutes from yesterdays efforts.
 
Workout was 
Seated Arnie press - 12x15kg/side, 12x17.5, 12x17.5
Close grip pull downs - 15x60kg, 12x60, 12x60, 10x66
Hammer strength seated press - 10x35kg/side, 8x40, 7x40, 7x40
Shrugs - 15x55kg/side, 12x70, 12x70, 12x70
Hyperexensions - (+10kg) x 12, 15 reps, (+15kg) 12 reps
1 arm DB rows - 12x30kg/side, 10x35, 10x35, 10x35
DB side raises - 12x7.5kg/side x 3 sets (did these lying face down on an incline bench today)
DB front raises - 12x7/5kg/side x 3 sets
Upright row - 12x32kg, 12x38, 12x38
Seated row - dropset to finish 8x72kg --> 6x60 --> 8x48 --> 8x30

JK

2nd legs day of the week and decided to do some deads today as it had been a couple of weeks.
 
Warmup was 10mins on the bike.
 
Workout was:
Box step ups - 3 sets of 30 holding 10kg dumbells.
Deadlifts - 10x70kg, 6x110, 8x110, 5x140, 3x160, 1x170, 1x190, 1x190, 10x140.
Lunges - 3 sets of 30 holding 10kg dumbells
Seated leg curls - 15x60kg, 12x66, 12x72, 12x72
Standing calf raises - 20x130kg, 15x180, 15x180, 15x180, 15x180, 12x180, 12x180 (killed em)
 
5mins on the bike at gentle pace to finish.

Paekakboyz

Dang bro, knocking out some decent single reps there on DL. Grip strength must be coming along well (I hear if you say that 3 times MN5 appears!!). Still rocking mixed grip?

JK

Yeah mixed grip but I use straps for 140kg+ especially when repping out

Paekakboyz

Tell me it's no straps for the singles bro!!

The Silver Fern

JK vs BigRed