JK vs BigRed

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.

JK

Shoulders and arms today
 
Started with some overhead press and upright rows using just the barbell to warmup.
Arnie press - 12x17.5kg/side, 12x20, 10x20
Upright BB row - 12x32kg, 12x32, 12x32
Seated DB press - 10x22.5, 10x22.5, 10x22.5
Cable sides raises - 3 sets of 12 x 11kg/side
Rear delt flies (machine) - 15x36kg, 12x42, 12x42
 
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 15 x 22kg
Triceps - rope pushdowns (continuous tension, no lockout) 4 sets of 20 @ 44kg
Skullcrushers (more iso hold) - 4 sets of 6 @27kg
Close grip pushups (to failure) - 12, 14, 14 reps
 
Feeling like getting alot leaner this week. Eaten well too apart from last night where I had a kebab for dinner. Otherwise all good.

MN5

COme on brudda, where's that 2 hundy keg deadlift ?

JK

Not on the list of priorities at the moment given time of training and that I am training fasted. Would need a mid arvo session for me to pull a weight like that.
 
No training over the weekend but a few kms walk for golf on Friday evening and a 12km run on Sunday with a mate who's training for auckland marathon. 
Ate pretty decent all weekend but the odd beer in there, ok, some wine too.
 
 
Today was chest and triceps
 
Warmup - just a few sets of press-ups both incline and flat
Flat BB bench - 10x60, 10x70, 8x80, 5x85, 5x85, 5x85, 12x70, 15x70
Flat bench flies - 12x12.5kg, 12x15, 12x15
Dips - (+18kg) x 10, 8, 8 reps and then unweighted for 12, 12 reps
Incline DB bench - 12x25kg/side, 10x27.5, 10x27.5
Machine flies - 15x60kg, 12x66, 12x66
V-bar push downs - 15x56kg, 12x60, 12x60, 10x66
OH DB extensions - 20x20kg, 15x22.25, 15x22.5

JK

Back session this morning but no deads this week.
 
Warmup was 1000m row.
 
Pullups - 50 reps total and did them in sets of 10, 8, 7, 5, 5, 5, 5, 5 reps
BB rows - 10x40kg, 10x50, 8x55, 8x55, 10x50
Hyperextensions - (+10kg) - 12, 12, 15 reps
Seated row - 12x60kg, 10x66, 10x66, 12x63
Straight arm pull downs - 12x44kg, 12x44, 12x50
Incline DB curls - 12x15kg/side, 8x20, 8x20, 8x20
Preacher curls - 12x24.5kg, 12x27, 12x27
 
Pretty short workout really but felt good.

JK

Knee clicky as this morning so gave up on the cross trainer after 5mins and opted for cardio on the bike with the seat a bit lower than usual to limited my leg straightening. 30mins on the bike in the end.
 
Also did 15mins of abs work - weighted decline crunches, medicine ball twists, weighted side bend - lots of each.

JK

Had to do it....skipped leg day. THink best to take it easy on the knee right now.
 
Did shoulders and calves instead.
 
Warmup was 500m row.
 
Arnie DB press - 17.5kg x 12, 20x12, 20x12, 20x12
Upright cable rows - 15x32kg, 12x38, 12x44, 10x50
Hammerstrength seated press - 10x35kg/side, 8x40, 8x40, 8x40, 10x35
Shrugs - 15x40kg/side, 12x60, 15x60, 15x60
Front delt raises (using EZ bar) - 15x12kg, 12x15, 12x15,
Face pulls - 12x38kg,12x38, 10x44, 15x32
Cable side raises - 1 drop set going to failure left then right - 14kg --> 11kg --> 8kg --5kg (approx 10-12reps each weight)
 
Seated calf press - 20x200, 12x300, 10x320, 10x320
Standing calf raises - 20x130kg, 25x130, 25x130
 
 
Spent 5mins stretching and foam roller work on the legs at the end
 
Diet coming along real well at the moment, Been a good week. Feeling and looking alot leaner but weight not changing much which is probably actually a good thing.

JK

No training yesterday as away a course for work but did some cardio and abs work this morning while daughter was at ballet. 
Starting to get leaner but a bit to go before Xmas. Plenty of time too <a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=n2k03ezs.se4.jpg"><img src="http://iforce.co.nz/i/n2k03ezs.se4.jpg" alt="n2k03ezs.se4.jpg"></a>

JK

6km jog today and knee felt pretty good but still clicky as it straightens hmmmmmm

The Silver Fern

JK vs BigRed