JK vs BigRed

JK

Another good session today - this time back and biceps. Am putting it down to a change in BCAAs with the one I am using now packing 150mg of caffeine so getting now during my workout.
 
Pullups - 10, 10, 10, 10, 10
BB rows - 12x40kg, 10x50, 10x50, 10x50
Close grip pull downs - 10x66kg, 12x66, 12x66, 10x69
Seated rows - 12x60kg, 10x66, 10x66, 10x66
Hyperextensions - 15reps, +15kg - 10reps, 10reps, then 10 more unweighted
EZ bar curls - 10x37kg, 10x37, 10x37, 10x37
 
+ of course 15mins cycling for the knee

JK

Shoulders and calves today.
 
BB clean and press - 40kg x 5, 5 then 50 x 3.
DB seated press - 12x20kg/side, 10x22.5, 12x22.5, 10x22.5
Upright rows - 12x48kg, 12x54, 12x54, 12x54
Lying reverse flies - 5kg/side x 12, 12
Facepulls - 15x38kg, 12x44, 12x44
Front DB raises - 15x5kg/side, 12x7.5, 6x10 dropset --> 8x5
Standing calf raises - 15x140kg, 20x140, 20x140, 20x140
 
Also did 100 swiss ball crunches at the end as well as my 15mins cycling. Have gym session with physio at 5pm.

Paekakboyz

How is the knee feeling? hopefully it's on the mend.

JK

Its feeling ok but still clicky as fuck. Plenty of crepitus in both knees too but not too worried about that.
 
Physio today got me doing leg extensions and I focus on a few things to ensure my left knee doesnt roll in. Was getting mean burn in right quad but the muscle in the left one just isnt engaging like it should so gotta keep cranking it at low weights. Also doing wall squats and lots of foam rolling on the IT band as expected to help loosen things up.
 
Already pretty sore after tonights efforts.

JK

Backed it up with another 15mins on the bike this morning, leg extensions, wall squats and a foam roll out. All good.
 
Also trained arms for a bit too - seated DB curls, tricep rope pushdowns, heavier seated DB curls (5reppers), skullcrushers, ez bar 21s and close grip pressups.

JK

30mins on the bike in the hotel gym this morning. Nothing else

JK

Les mills are running a weekly free outdoor group sessions so the wife and I (plus neighbours) joined them down milford beach for what they call GRIT. Basically 30mins HIIT cardio. Was about 100 ppl there and was actually pretty good. Knees handled it ok. Will go again.

JK

Chest and tri today plus my knee work.
 
Knee work was 15mins cycling the leg extensions and wall squats before foam roller fun
 
Main workout was
 
Incline DB press (hammerstrength) - 12x25kg/side, 12x35, 10x45, 10x45
BB Bench - 10x60kg, 6x80, 2x90, 2x90, 8x70
Weighted dips - 15 (unweighted), +28kg x 10, 10, 10 reps
Machine flies -12x66kg, 12x69, 12x69
Tricep cable pushdowns - 15x44kg, 12x50, 12x50 each superset with unweighted dips (12, 12, 12 reps)

JK

Back and bi today plus my knee work.
 
Knee work was 15mins cycling the leg extensions and wall squats before foam roller fun - as per yesterday but weights up a wee bit.
 
Main workout was:
Lat pulldowns - 12x60kg, 10x66, 12x66, 10x66
T-bar rows - 12x45kg, 10x55,8x65, 10x55
Straight arm pulldowns - 15x38kg, 12x44, 12x50, 12x50
Closegrip pulldowns - 12x66kg, 10x69, 10x69, 10x69
Hyperextensions - 15, 15, 15 reps
Seated DB curls - 10x17.5kg/side x 4 sets
Cable curls - 2 x drops sets to failure of 50kg --> 38kg --> 26kg.

JK

Missed yesterdays update but just did 30mins on the bike then legs rehab which was leg extensions, wall squats and light leg press before a foam rollout.
 
Last night had curry night with the lads. Body pretty much rejected so tough last night once got home and at training this morning.
 
 
This morning did 15mins on bike plus more leg extensions and wall squats.
Then did shoulders which involved what my PT calls a giant set of 12 x DB lat raises, 12 x DB overhead press and 12 x elastic band stretches (for rear delts). Did 10 sets of this with 30secs rest between sets.
Did some upright rows (3 sets of 12) and front plate raises (3sets of 12) to finish off.

JK

Smashed arms this morning plus also 15mins on bike and leg extensions.

JK

More time on the bike today - 15mins 
And then did some kettle bell circuits of swings (15x28kg), clean and press (12 per side x 16kg), goblet squares (15x28kg ) and rows (10 per side x 28kg). Did 5 circuits with 30secs break between 
Then abs work - decline crunches, weighted side bends, hangin leg raises and Swiss ball crunches. 
Good blowout

JK

Forgot to say that on saturday when i got up the click on my knee was gone. Survived the goblet squats fine and ice sat night and last night. STILL NO CLICK!!! Not gonna starting proper legs trainign just yet but will keep on doing the rehab exercises etc and slowly lifting the weights.
 
Today was chest and tri plus rehab work.
 
Ride - 15mins then leg extensions, wall squats and a roll out.
 
BB Bench - 10x50kg, 10x70, 8x80 (superset to 15 pressups), 8x80 (ss 15 pressups), 6x80 (15pressups), 10x70 (15 pressups)
DB pullovers - 12x15kg, 12x17.5, 12x17.5
Incline hammer press - 12x35kg/side, 12x35 dropset 15x20
DB flies - 12x12.5kg/side, 12x15, 12x15
V-bar pushdowns - 12x50kg superset with 15 dips, 12x56/15dips, 10x62 (15dips), 10x62 (12dips)

Paekakboyz

Choice! that is good news... maybe a bit of swelling went down and things are tracking properly again? Hope my knee follows suite!!

JK

Yeah Im pretty stoked. Just gonna keep doing what I'm doing including the ice treatment every night.
 
Back and biceps today.
 
Pullups - 12, 10, 10, 8 reps
DB rows - 30kg/side x 8, 8, 8
Close grip pulldowns - 10x66kg, 10x66, 12x60, 12x60
Seated row - 12x60kg, 10x66 dropset --> 8x48, 10x66 --> 10x42
Hyperextensions - 15, 15, 20 reps
Seated DB curls - 17.5kg/side x 10, 10, 10, 10
EZ bar 21s - 17kg x 3 sets
 
And of course did my 15mins ride + then leg extensions, wall squats, rollout
 
Diets going good as and feeling leaner every day. On a course today so catered food.....not ideal but its not gonna kill me.

JK

First bit of legs training today since what seems like forever
 
20mins on bike then wall squats and leg extensions as usual
 
Leg press - double and single leg up to only 80kg
Deadlifts - 70, 70, 100 and 130kg
Squats - 3 sets of lots of reps at bar only, 40 and 60kg.
 
Getting there.

JK

Checked in with PT who did calliper test and 11.2% body fat so pretty happy with that

JK

Shoulders this morning plus usual rehab work - 15mins on the bike, wall squats (2x45seconds), 5 sets leg extensions
 
Main workout was:
 
BB clean and press - 10x40kg, 10x45, 8x50, 8x50
Rubberband pulls - 3 sets of 12
Hammerstrength seated press - 10x30kg/side, 10x40, 10x40, 12x30
Shrugs - 15x40kg/side, 15x40, 12x60, 12x60
Front plate raises - 15x10kg, 15x10, 10x20kg
Lat raises (cable) - 10x14kg/side dropset --> 8x11 --> 8x8 x 2 sets
Upright rows - 12x48kg, 10x54, 12x48
Facepulls - 12x48kg, 10x48, 12x42
 
 
PT is gonna send through updated nutrition plan this weekend and said would be adding in some more carbs later in the day. Sounds good.

JK

Arms this morning and then a light jog around the east coast bays beach and cliff top tracks this arvo

JK

No real exercise saturday but had a massive binge meal with the lads at a local buffet house. Was pretty epic.
 
Sunday was golf so just a leisurely 7k or so of walking.
 
This morning did my usual 15mis ride and knee rehab work and then a circuit which was:
 
BB clean and press - 12x35kg
BB rows - 12x35kg
BB front squat - 12x35kg
Pullups - 12 res
Pressups - 20 reps
Decline crunches - 20 reps
1min rest
 
Did 6 rounds of this and managed the first two unbroken. From then on the pullups were the issue and would managed say 8 and then 4, then 6, then 3 then 3 etc. The last round was hell.
Was funny as I actually thought the bar i was using was 10kg but got told it was 15kg so the 30kg I thought I was lifting become 35kg. Will try repeat this again on thursday.
 
Finished off with a 3 sets of seated bicep curls superset with tricep pushdowns

The Silver Fern

JK vs BigRed