JK vs BigRed
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<p>Choice! that is good news... maybe a bit of swelling went down and things are tracking properly again? Hope my knee follows suite!!</p>
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<p>Yeah Im pretty stoked. Just gonna keep doing what I'm doing including the ice treatment every night.</p>
<p> </p>
<p>Back and biceps today.</p>
<p> </p>
<p>Pullups - 12, 10, 10, 8 reps</p>
<p>DB rows - 30kg/side x 8, 8, 8</p>
<p>Close grip pulldowns - 10x66kg, 10x66, 12x60, 12x60</p>
<p>Seated row - 12x60kg, 10x66 dropset --> 8x48, 10x66 --> 10x42</p>
<p>Hyperextensions - 15, 15, 20 reps</p>
<p>Seated DB curls - 17.5kg/side x 10, 10, 10, 10</p>
<p>EZ bar 21s - 17kg x 3 sets</p>
<p> </p>
<p>And of course did my 15mins ride + then leg extensions, wall squats, rollout</p>
<p> </p>
<p>Diets going good as and feeling leaner every day. On a course today so catered food.....not ideal but its not gonna kill me.</p> -
<p>First bit of legs training today since what seems like forever</p>
<p> </p>
<p>20mins on bike then wall squats and leg extensions as usual</p>
<p> </p>
<p>Leg press - double and single leg up to only 80kg</p>
<p>Deadlifts - 70, 70, 100 and 130kg</p>
<p>Squats - 3 sets of lots of reps at bar only, 40 and 60kg.</p>
<p> </p>
<p>Getting there.</p> -
<p>Shoulders this morning plus usual rehab work - 15mins on the bike, wall squats (2x45seconds), 5 sets leg extensions</p>
<p> </p>
<p>Main workout was:</p>
<p> </p>
<p>BB clean and press - 10x40kg, 10x45, 8x50, 8x50</p>
<p>Rubberband pulls - 3 sets of 12</p>
<p>Hammerstrength seated press - 10x30kg/side, 10x40, 10x40, 12x30</p>
<p>Shrugs - 15x40kg/side, 15x40, 12x60, 12x60</p>
<p>Front plate raises - 15x10kg, 15x10, 10x20kg</p>
<p>Lat raises (cable) - 10x14kg/side dropset --> 8x11 --> 8x8 x 2 sets</p>
<p>Upright rows - 12x48kg, 10x54, 12x48</p>
<p>Facepulls - 12x48kg, 10x48, 12x42</p>
<p> </p>
<p> </p>
<p>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.</p> -
<p>No real exercise saturday but had a massive binge meal with the lads at a local buffet house. Was pretty epic.</p>
<p> </p>
<p>Sunday was golf so just a leisurely 7k or so of walking.</p>
<p> </p>
<p>This morning did my usual 15mis ride and knee rehab work and then a circuit which was:</p>
<p> </p>
<p>BB clean and press - 12x35kg</p>
<p>BB rows - 12x35kg</p>
<p>BB front squat - 12x35kg</p>
<p>Pullups - 12 res</p>
<p>Pressups - 20 reps</p>
<p>Decline crunches - 20 reps</p>
<p>1min rest</p>
<p> </p>
<p>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.</p>
<p>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.</p>
<p> </p>
<p>Finished off with a 3 sets of seated bicep curls superset with tricep pushdowns</p> -
<p>youch, that's a cool circuit. The first three will hammer your legs even though the first two kind of feel more back/upper body.</p>
<p> </p>
<p>Always cool when you accidentally lift more than planned... with 'lift' being the operative word there!</p> -
<p>15mins cycle this morning then leg extensions, wall squats and a roll.</p>
<p> </p>
<p>Also did bit of a chest and back session which includes incline DB press, decline DB flies, seated rows, flat bench DB press, hyper extensions and dips. Back related work was pretty light as feeling it a bit from yesterdays circuits.</p>
<p> </p>
<p>Almost died doing DB press when had a 40kg DB slip out of my hands due to the humidity. Felt it glance my shoulder as it passed by. Farken close.</p> -
<p>close call!! would not be a fun day having one of those clip you in the head!!</p>
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<p>Light leg session today - all felt pretty good.</p>
<p> </p>
<p>Ride - 15mins, then wall squats, leg extensions and a rollout</p>
<p>Squats - 10 x bar, 8x60kg, 10x60, 10x60, 10x60</p>
<p>Leg press - 20x40kg, 20x40, 15x80, 15x80</p>
<p>Standing calf raises - 12x130kg, 15x130, 15x130, 15x130</p>
<p>More rolling and another 10mins on the bike at the end.</p> -
<p>Golf yesterday arvo and then did Monday's circuit again. Not sure if it felt easier or not!</p>
<p> </p>
<p>Did 6 times through of:</p>
<p> </p>
<p>BB clean and press - 12x35kg</p>
<p>BB rows - 12x35kg</p>
<p>BB front squat - 12x35kg</p>
<p>Pullups - 12 res</p>
<p>Pressups - 20 reps</p>
<p>Decline crunches - 20 reps</p>
<p>1min rest</p>
<p> </p>
<p>Also did my 15mins ride, wall squats, leg extensions etc</p> -
<p>Ran the stairs at Kennedy Park yesterday. Did 12 repeats and knee still feels OK.</p>
<p> </p>
<p> </p>
<p>Chest and triceps this morning - incline DB, Flat DB flies, DB pullovers, BB bench, weighted dips, OH cable extensions and machine flies</p>
<p> </p>
<p>Also did 15mins ride and then wall squats and light leg extensions up to 42kg/side.</p> -
<p>Got sent this pic today from a function we had. Decided to rock up in our weekend bests and just be dicks. Was bit of a laugh</p>
<p> </p>
<p><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=wxm3fbuu.mgn.jpg"><img src="http://iforce.co.nz/i/wxm3fbuu.mgn.jpg" alt="wxm3fbuu.mgn.jpg"></a><br><br>
Excuse the bruise on the top of my arm. Thats from where I dropped the DB last week!<br>
</p> -
<p>Back and biceps today plus 15mins ride, wall squats, leg extensions and a roll out</p>
<p> </p>
<p>Back and biceps work was</p>
<p> </p>
<p>Lat pulldowns - 15x48kg, 12x54, 12x60, 12x60</p>
<p>T-bar rows - 15x35kg, 12x55, 12x55, 12x60 then a dropset of 8x65 --> 8x60 --> 8x55 --> 8x45</p>
<p>Hyperextensions - 15 then +10kg for 15, 15, 12 reps.</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x50, 12x50</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37, 10x37</p>
<p>Cable curls - 12x38, 10x440, 15x38</p> -
<p>short but brutal legs session this morning</p>
<p> </p>
<p>15mins ride then usual leg extensions and wall squats etc</p>
<p> </p>
<p>Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80 - all felt pretty good. Nice depth, controlled.</p>
<p>Deadlifts - 10x70kg then did some super sets of 10x110kg with leg press (see below), 10x110, 10x110</p>
<p>Leg press - first 3 sets superset with deads above - 20x80kg, 15x120, 12x160, 15x160</p>
<p>Lying HS curls - 12x36kg, 12x36, 12x36</p>
<p>Seated HS curls - 12x60, 12x66, 12x66</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x150. 15x150</p>
<p> </p>
<p>5mins ride to finish.</p>
