JK vs BigRed

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

JK

Chest and tri this morning
 
Warmup - was nothing. Just incline pressups
 
Incline hammerstrength press - 15x30kg/side, 12x35, 12x35, 10x37.5
DB pullovers - 15x20kg, 12x25, 12x25
BB bench - 10x70kg, 12x70, 10x80, 8x80
Machine flies - 15x60kg, 15x66, 15x66
Weighted dips (+22kg) - 8, 8, 8, 6
Cable crossovers - 15x20kg, 12x26kg
Straight bar pushdowns - 15x44kg, 12x50, 12x56, 10x62
OH rope extensions - 15x32kg, 15x38, 15x38
 
Weekend eating was OK but not great as had people over and they bought crossiants with them. Chinese for dinner sat night too....

JK

Back and biceps today
 
Warmup was kettlebells - swings (2 sets of 30 @16kg) and rows (2 sets of 15/side @ 16kg)
 
Lat pulldowns - 15x48kg, 12x60, 12x66, 12x66
T-bar rows - 15x45kg, 12x55, 8x65, 8x65, 12x55
CG pulldowns - 12x60kg, 12x66, 12x72
1 arm DB rows - 8x35kg/side, 8x35, 8x35 dropset --> 10x25kg/side
Straight arm pulldowns - 12x44kg, 12x50, 10x56
Hyperextensions - 15, 15, 15 unweighted
EZ bar curls - 12x27kg, 10x37, 8x37, 8x37 then 2 more sets of 12x27 with a narrower grip.
 
Eats went real well yesterday. Carbs ended up under 100grams which is pretty much my goal at the mo. Plenty of protein and good fats.

JK

Easy session this morning
 
Cardio - 40mins on spin bike @ mixed resistance levels.
Rollout and stretching - mainly for the legs to try and sort out my knee
Abs - 15mins circuit of decline weighted crunches, hanging leg raises and crunches on the swiss ball.
 
Another good days eating yesterday despite having a client lunch. Pretty similar intake to Monday in the end.

Wairau

Sorry haven't been watching your thread for a while, great progress. How much do you weigh now? Why is knee clicking? Is that from stairs? Good to see you do 50 pull ups, was it timed?

JK

<blockquote class="ipsBlockquote" data-author="Wairau" data-cid="457479" data-time="1413979508">
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Sorry haven't been watching your thread for a while, great progress. How much do you weigh now? Why is knee clicking? Is that from stairs? Good to see you do 50 pull ups, was it timed?
</div>
</blockquote>
 
Will weigh in again tomorrow as do Monday and Friday but on Monday I was 77.8kg which is pretty dam light.
 
Unsure why knee is clicking but i noticed it the day after a golf tournament. Only clicks when I go up stairs and straighten my leg out. I can run stairs at pace with no click etc but walking up them not so good. Not pain but very loud click.
 
Didnt time the 50pullups, Just did them.

JK

Shoulders and calves today.
 
Seated DB press - 15kg x 15, 20x12, 22.5x10, 22.5x10, 22.5x10
Upright cable row - 15x32kg, 12x38 12x44, 12x44
BB clean and press - 40kg x 10, 45x10, 45x10
Front delt raises (using plates) - 15x10kg, 12x15kg, 12x15kg
Reverse DB flies - 12x7.5kg, 12x7.5, 12x7.5
Face pulls - 12x38kg,15x38, 12x44
Machine rear delt flies - 20x30kg, 20x36
Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 15x180, 15x180
Reverse hypers - 15, 15, 15, 15 reps

JK

Bit of an arms session today.
 
Warmup was pressups and rack chins - 2 sets of 15 of each.
Then some light OH cable extensions and cable curls - 2 sets of 15 of each
 
Close grip bench - 12x50kg, 12x50, 8x70, 8x70, 8x70
Weighted close grip chins - 10(unweighted) then +15kg for 8reps then plus 30kg (kettlebell) for 6, 5, 5 reps and a few negatives.
Seated DB curls (iso) - 4 sets of 8x15kg
Cable curls (iso) - 3 sets of 6x44kg
Reverse cable curls - 3 sets of 12x32kg
Tricep rope pushdowns - 20x44kg, 20x44, 15x50, 15x50
Dips (unweighted) - 12, 15, 15, 12 reps
 
Weighed in 77.0kg. Gonna have bit of a refeed today. Lots of good quality carbs, normal amount of protein and lower than usual fats

JK

Chest and triceps this morning.
 
Short session tho as busy busy.
 
DB incline press - 15x20kg/side, 12 x 27.5, 12x27.5, 10x32.5, 8x35
DB flies - 15x15kg/side, 15x15, 12x17.5
Hammerstrength chest press - 15x30kg/side, 12x40, 12x45, 10x50
Dips - 15 (unweighted), (+28kg) - 10, 10, 10 reps
Skullcrushers - 12x27kg, 12x32, 12x32, 12x32
V-bar pushdowns - 12x57kg, 8x69kg dropset --> 8x57 --> 10x39
 
Weekend eats been ok - cheat meal sat arvo was fish and chips at the beach with family. Also couple beers friday night after golf while waiting for my prizes.

JK

Back and biceps this morning. Another short session though.
 
Workout was:
Pullups - 10, 10, 10 rep
T-bar rows - 15x35kg, 12x45, 10x55, 8x65, 8x65
Lat pulldowns - 15x54kg, 15x54, 15x54
Seated row - 12x60kg, 12x66, 12x66
Straight arm pulldowns - 15x44kg, 12x50, 12x50
Incline DB curls - 10x17.5kg/side, 10x17.5, 10x17.5, 10x17.5
 
The did some cardio. Tried the stepper but gave up after 5mins as no good for the knee. So swapped over to the treadmill and found fast walking on the incline to be pretty sweet for it so did another 10mins there.

JK

Cardio this morning - 35mins on the treadmill on the fast walk pace. Knee felt ok.
 
Then did 20mins of abs and stretching / foam roller between sets.

JK

Smashed shoulders and calves this morning
 
Seated DB arnie press - 17.5kg/side x 12, 17.5x12, 20x12
Shrugs - 15x40kg/side, 12x60, 12x60.
Hammerstrength seated press - 12x30kg/side, 10x40, 8x40, 8x40
Front delt raises (using EZ bar) - 15x12kg, 15x12, 12x12
Upright cable row - 12x44kg, 12x44, 12x44
Cable side raises - 12x11kg/side, 12x11, 12x11 dropset --> 10x8
Reverse hypers - 15, 15, 15, 15 reps
Machine rear delt flies - 15x36kg, 12x44, 12x44
Standing calf raises - 15x130kg, 15x150, 12x180, 12x180, 15x180, 15x180

The Silver Fern

JK vs BigRed