JK vs BigRed

JK

Nah mate i used the straps for them too... 
Afterall, doing deads for legs and back, not grip

Paekakboyz

true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!

JK

Chest and arms today
 
Warmup was just pressups and rack chins and stretches.
 
Incline DB bench - 12x25kg/side, 10x30, 10x32.5, 10x32.5
DB pullovers - 15x15kg, 12x17.5
Hammerstrength flat bench - 12x40kg/side, 10x45, 10x45, 10x45
Cable crossovers - 15x20kg/side, 12x26
Seated DB curls (with iso holds) - 3 sets of 8 x15kg
Cable curls (with iso holds) - 2 sets of 6 @ 50kg, 2sets of 6@58
Reverse barbell curls (close grip, full ROM) - 4 sets of 12 x 27kg
Triceps - rope pushdowns (continuous tension, no lockout) 3 sets of 20 @ 44kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Close grip pushups (to failure) - 13, 15, 15 reps

JK

No training over the weekend as had too much on like golf etc. For the 3rd tournament in a row I've taken out longest drive. Think its due to the benefits of my training.
 
Did chest and biceps today. Warmup was 500m row and pressups.
 
Incline DB press - 12x25kg/side, 12x27.5, 10x30, 10x32.5
Decline DB flies - 12x15kg/side, 12x15, 15x15
BB Bench - 10x60kg, 8x70, 8x80, 5x85, 5x85, 5x85
Dips - (unweighted) 10reps, (+22kg) x 10, 8,10, 7 reps
Machine flies - 15x54kg, 15x60, 15x66
BB curls - 12x32kg, 12x32, 12x32
Incline DB curls - 10x15kg/side, 12x15, 10x15
 
Gonna catch up with PT again this week and see how the diet has impacted my body composition.

JK

Back and triceps today plus bonus calves work

Warmup was 1000m row
 
Pullups - 10, 10, 10 (widegrip - palms away), 10, 10 (narrow grip - palms facing)
BB row - 10x50kg, 10x50, 8x60, 8x60, 6x60 then 2 sets of 10x50 with underhand grip.
Close grip pull downs (12x60kg, 10x66, 10x66)
T-bar rows - 8x65kg, 8x65 then drop set to failed reps @ 65kg-->55-->45-->35
Seated row - 12x60kg, 10x66, 10x66
Hyperextensions - 20, 15, 15 reps
Straight arm pulldowns - 15x32kg, 12x38, 12x44
Standing calf raises - 6 sets of 20x130kg
V-bar pushdowns - 20x44kg, 15x50, 12x56, 12x56
OH rope extensions - 15x32kg, 12x38, 12x38

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="451832" data-time="1411070792">
<div>
true, true. Even with straps your grip strength would be improving, it's not like you ain't holding on when you use them aye!
</div>
</blockquote>
 
( shakes head and leaves the conversation in disgust......)

JK

Cardio and abs this morning

Cardio was 20mins on spin bike and then 20mins on cross trainer. Only changed as spin bike doesn't have headphone inputs etc and something came on the tv i was keen to watch.
 
Abs was 3 sets each of weighted decline crunches, weighted side bends, hanging leg raises, cable chops (both low to high and high to low), mountain climbers and finished with a couple of 1 minute planks.

JK

SO had catch up with PT last night and did skin folds. Better than expected as dropped 2mm on bicep and triceps, 2mm on back and 8mm on tummy which i wear I tend to store all my fat. And only 1kg down in weight over the 3 weeks so sounds like bugger all muscle loss, potentially muscle gain. He said he would do the calcs and send it through along with some tweaks to eating plan. Mean as!
 
So today was legs and only leg session for the week.
 
Warmup was 5mins on the bike. Didnt have time to do a roll out as a squat rack came free so bolted in there straight away.
 
Squats - 10xbar, 10x bar, 10x60kg, 10x60, 8x100kg, 10x100, 10x100, 8x110.
Leg press - 20x120kg, 15x160, 12x200, 12x240, 12x240, 12x240
Seated leg curls - 15x60kg, 12x78, 12x84, 12x84
Lunges - 3 sets of 30 unweighted
Seated calf press - 20x200kg, 12x300, 12x320, 12x320, 15x300
Leg extensions - 100reps at 54kg
 
5mins on the bike to finish.

JK

Shoulders and arms today
 
Warmup - well it wasnt much. Some pressups, stretches and overhead press with just a barbell.
 
Seated DB press - 12x17.5kg/side, 12x17.5, 12x20, 12x20
Upight rows - 12x38kg, 15x38, 12x44, 12x44
Hammerstrength OHP - 10x35kg/side, 8x40, 8x40
Front plate raises - 15x10kg, 10x15kg, 12x15
Cable side raises - 12x11kg/side x 3 sets
Facepulls - 12x38kg x 3 sets
Close grip bench - 12x60kg, 10x65, 10x65, 12x65
BB curls - 12x32kg, 12x32, 12x32
Straight bar push downs - 15x54kg, 12x60, 12x60
Cable curls (isohold) - 8x48kg, 6x54, 6x54
Dips (unweighted) - 15, 20, 15 reps
Hammercurls - 12x15kg/side x 3 sets
 
 
Friday workouts are always fun. No training planned for the weekend but may go run some stairs with the wife depending on the whether.

JK

Back running these bastards again <img src="http://iforce.co.nz/i/h42qypad.byp.jpg" alt="h42qypad.byp.jpg"> 
Took the wife today as she's keen on running the stairs too. We did 8 repeats of sprint up (she jogged) and then the jog back down. 280steps each way. Was a good blow out. 
I also did 50 box jumps to finish while wife coma'd on the grass

JK

5km run with the wife before dinner. Very gentle pace with a wee bit of walking on one of the hills as wife is pretty unfit. Actually did a lot better than she expected, just needs to learn to breath properly. Also surprised she pulled up so well from yesterday's stairs workout. Impressed.

JK

Wow so farken flat and weak this morning. Putting it down to the daylight savings as the body just felt like it wasnt ready to lift. Struggled everywhere...
 
Chest and triceps was the workout
Warmup was 500m row and some pressups
 
Hammer strength incline - 15x20kg/side, 12x35, 12x37.5, 12x40
DB flat bench -10x27.5, 8x32.5, 6x35, 6x35 (these were a real struggle)
DB pullovers - 15x15kg, 12x17.5, 12x17.5
Hammer strength flat bench - 12x40kg/side superset with machine flies 15x60kg x 2 sets
Weighted dips - (+22kg) - 8, 6, 6 (yep major struggle) then unweighted 10, 10 reps
OH cable extensions - 15x32kg, 12x38, 12x38
Skullcrushers - 12x27kg, 12x27, 12x27
 
All very meh! Tomorrow WILL be better.

JK

Back and biceps today and much better workout than yesterday
 
Warmup was 1000m row
 
Deadlifts - 10x70kg, 10x70, 6x110, 5x140, 5x140, 1x170, 1x180, 6x140, 8x140
Lat pulldowns - 12x54kg, 12x60, 1x60, 15x54
1 arm DB rows - 8x32.5kg, 10x32.5, 8x35, 8x35 dropset --> 10x25
Hyperextensions (+15kg) - 12, 12 then 15 unweighted
Close grip chins (+10kg) - 12, 12, 10
Preacher curls - 12x22.5kg, 12x24.5, 12x24.5, 12xx24.5

JK

Not alot of time this morning so just 30mins cardio on the spin bike and then abs and stretching session which included some work with the foam roller. Just what I needed

JK

Masssive workday yesterday plus a late night at starship due to my boy managing it knock himself out meant I hardly ate and wsnt in the right space to train this morning.
 
Ended up going in mid morning and did legs. No real warmup, just walked there and light sets to start off.
 
Squats - 10xbar, 15xbar, 10x50kg (stopped for a rollout), 10x50, 10x80, 5x110, 5x120, 5x120, 10x80, 15x80
Front squats - 12x50, 8x70, 8x70, 8x70
Lunges - 3 sets of 20
Leg press - 15x200kg, 12x240, 12x240, 30x120
Lying hamstring curls - 12x39kg, 12x42, 10x42 dropset --> 12x30
Standing calf raises - 15x150, 12x190, 12x190, 12x190
Seated calf raises - 12x60, 12x60, 12x60
 
Short ride on the bike to finish.

JK

Shoulders and arms this morning feeling a bit dusty after last night.
 
Workout was:
Seated DB press - 12x17.5kg/side, 12x20, 12x20, 12x20
Shrugs - 12x60kg/side, 15x60, 15x60, 15x60
Hammerstrength OHP - 10x40kg/side, 8x40 dropset --> 8x30 --> 12x15
Upright rows - 12x38kg, 12x44, 12x44
DB front and side raises - 10x10kg x 3 sets
 
Seated DB curls - 10x17.5kg/side, 10x17.5, 8x20, 8x20
V-bar pushdowns - 15x56kg, 15x62, 12x68, 12x68
EZ Bar 21s - 3 sets at 24.5kg
Overhand and underhand 1 arms push downs - 10reps of each @ 20kg/side x 3 sets

JK

Pretty poor weekend eating wise. Ended up in a restaurant at a leaving lunch on friday arvo and didnt leave there til quite late. Saturday wasn't much better but did well yesterday and this week the diet will be right on point.
 
No exercise over the weekend either...pretty slack.
 
So this morning was Chest and Triceps.

Warmup - 500m row plus pressups
Incline DB bench - 12x25kg/side, 10x27.5, 8x30, 8x30
Flat BB bench - 10x60, 10x70, 8x80, 6x85, 5x85, 5x85
Decline DB flies - 15x10kg, 10x15, 12x15
Dips - 12 (unweighted), 10 (+18kg), 10 (+18kg), 10 (unweighted), 12 (unweighted)
Machine flies - 12x66kg, 15x66
Skullcrushers - 12x27kg, 12x27, 10x32, 12x32
Tricep kickbacks 12x5kg/side (4 sets superset with the skull crushers)

JK

Good old back and biceps today.
 
Warmup was a 500m row
 
Pullups - 10, 10, 10 reps
Deadlifts - 10x70kg, 6x110, 5x140, 3x160, 5x160, 5x140
Close grip pulldowns - 12x60kg, 12x66, 12x66
Wide grip seated rows - 12x54kg, 12x60, 12x60
Straight arm pulldowns - 15x38kg, 12x44, 12x50
T-bar rows - 8x65kg, 8x65 the a dropset 6x65 --> 6x55 --> 6x45 --> 6x35
BB curls - 10x37kg, 10x37, 10x37, 10x37
Rope curls - 12x32kg, 12x32, 12x32
 
Pretty good day of eats yesterday - kept carbs to just over 100grams with double that in protein and fats almost at 100grams too.

JK

Easy session this morning as have golf later today.
 
Cardio - 35 mins on the cross trainer.
 
Then abs and stretching plus foam roller etc.

JK

Golf yesterday. Got sun and wind burnt and generally played very poorly.
 
Legs were actually feeling it a bit this morning and my left knee was clicking pretty loudly. Didnt hurt so presume its just gas build up in there but skipped a few exercises and kept the weights lighter than usual for this mornings legs session.
 
Warmup - 5mins on bike, stretching and then a couple of sets of light leg press
Squats - 10x60kg, 10x60, 10x80, 10x80, 10,90, 10x90, 10x90, 15x90, 15x90.
Seated hamstring curls - 20x54kg, 15x72, 12x78, 12x78
Reverse hyper extensions - 20, 15, 15, 15 reps (superset with the hammie curls)
Seated calf press - 20x220, 12x300, 12x300, 12x300, 12x300
 
10mins ride on the bike to finish.

The Silver Fern

JK vs BigRed