JK vs BigRed

JK

Chest and arms session today to finish the week which was been a good one.
 
Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30
Hammerstrength bench press - 12x40kg/side, 12x40, 12x40
Cable crossovers - 15x14kg/side, 12x20, 12x20
Seated DB curls (iso) - 4 sets of 8x15kg
Preacher curls (iso) - 4 sets of 6x27kg
Reverse ez curls - 3 sets of 10x27kg each superset with another 10x20kg on the cable curl setup
Tricep rope pushdowns - 20x38kg, 20x38, 20x38kg, 20x38
CG Pushups (to failure) - 13, 12, 12, 10 reps
 
Usual 10mins ride as well at the start plus wall squats and leg extensions.
 
The weeks eating has also been pretty decent. Bit of a cheat meal coming mid arvo today. Not sure what yet.

JK

No training over the weekend, 2 days clear rest other than golf which puts a bit of strain on my knees but all ok.
 
Today was upper body power day. Much the same as last week but some improvement on weights.
 
T-bar rows - 5x67.5kg, 5x67.5, 5x67.5
Pullups - 10, 10 reps
Rack chins - 10, 12 reps
DB press - 5x35kg/side, 4x35, 5x32.5
Dips (+28kg) - 10, 10 reps
Seated DB press - 8x22.5kg, 8x22.5, 8x22.5
EZ bar curls - 8x37kg, 8x37, 8x37
Tricep pushdowns - 8x62kg, 8x62, 10x62
 
Also did 10mins ride and light leg extensions + foam roll for the knees.

JK

Legs power today
 
Good 10min ride to warm up then wall squats, light leg extensions and a roll out.
 
Main workout (working sets only) was:
Squats - 5x100kg, 5x100, 5x100
Leg press - 10x220kg, 10x240, 10x240
Leg extensions - 10x54kg, 10x60
Deadlifts - 5x140kg, 5x140, 5x140
Lying hamstring curls - 10x36kg, 8x42, 8x42
Seated calf press - 10x300, 10x300 8x360, 8x360, 6x360
 
Kept squats the same as last week, probably could have gone to 105 or 110kg without much issue but still keen to take it easy on the knees for a little while.
 
Looking in to changing gyms too as feel like I just need a change in environment and also we no longer have any classes on in the morning. Would be nice to have an option to do one if didnt feel like weights that day. Work has a deal with Les Mills so have picked up a 14 day trial for $14 and will see what the vibe is like there before making a decision.

JK

Back and shoulders today. Pretty much same workout as last week but added some weight / reps etc throughout the workout.
 
T-bar rows - 6 sets of 3 reps @ 55kg, 1 set of 10 
Lat pull downs - 12x60kg, 12x60, 15x54 
Seated row - 10x66kg, 10x66, 12x60 
Shrugs - 30kg DB per side x 15, 15 reps 
Close grip pull downs - 15x60kg, 15x60 
DB seated press - 12x20kg/side, 12x20, 12x20 
Upright rows - 15x44kg, 15x44 
DB side raises - 15x8kg, 15x8kg
 
Legs much sorer this morning than last wednesday. Did a good 10mins on the bike and leg extensions and longer than usual rollout. Should help

JK

Just been out to see my mate who runs a supplements store. Went to get more protein and BCAAs but ended up with a whole lot of other stuff including a couple of tubs of new pre workouts he is keen for me to try and review

JK

Trained legs again this morning at Les Mills in Taka.
 
Cant see myself joining there. The weight room is small with only 3 squat racks. The whole place is a bit cramped really. Didnt rate it. Probably good for those who do the classes they offer as they offer a lot of them but that aint me.
 
Workout itself was OK. Took a while to find the right weights as all the machines were different but got there in the end
 
Ride - 15mins then wall squats and a roll out.
Front squats - 12x50kg, 12x50, 10x60, 10x60
Leg press - 15x160kg, 15x160, 15xq60
Leg extensions - 15x45kg/side, 15x45, 15x45
Lying hamstring curls - 15x45kg, 12x45
Seated leg curls - 15x49kg, 15x49, 15x49
Seated calf press - 20x130, 25x130, 20x130, 20x130 (said said no stacking weights on top so had to just go the max for higher reps)

JK

Back in to my usual gym today - a short visit to les mills really made me appreciate how good I've got it where I am
 
Chest and arms today with a bit of variation from last week
 
Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30 all superset with press-ups.
Hammerstrength bench press - 12x35kg/side, 15x35, 12x40
Weighted chins (hands facing each other narrow grip) - 15 reps (bodyweight only), +10kg x 10reps, +15kg x 6, +15kgx6
Seated DB curls (iso) - 3 sets of 8x15kg
Cable curls (iso) - 3 sets of 6x48kg
Reverse cable curls - 3 sets of 10x36kg
Tricep rope pushdowns - 20x44kg, 20x44, 20x44kg, 20x44
Skullcrushers (iso) - 6x32kg, 6x32, 8x27, 8x27
CG Pushups (to failure) - 15, 15, 12 reps
 
Decent session.
 
Big eat day today - usual friday refeed so high carb (prob 400-450grams), normal amount of protein (180gram'ish) but low fat (50grams max).
Already at 110 / 40 / 10 for almost 700cals.

Kirwan

Have you ever done Bulgarian Split Squats? I had to do some last night and christ they were hard.

JK

I have tried them and found them ok but never done then as part of a workout. My lil russian mate does them a lot and i've tried them with her. Seem to work well for her.

Kirwan

I have pretty tight hip flexors and hamstrings, I found them very difficult!

JK

Couldn't make the les mills outdoor session yesterday as wife was keen to do it so I had the kids. She gets first option given I can train weekdays and she doesn't have that option nor is she member of a gym. 
This mornings I ran the stairs at Kennedy park. Did 10 repeats with 20 press-ups at the top each time. Was good session but came home to see the wife had cooked up French toast for the family and couldn't resist.

JK

Upper body power day
 
Usual 10mins on the bike as a dual purpose warmup and good for the old knee. Light leg extensions too.
 
T-bar rows - 5x70kg, 5x70, 5x70
Pullups - 10, 10 reps
Rack chins - 10, 12 reps
DB press - 3x35kg/side (ugggh) 6x32.5, 6x32.5, 6x32.5
Dips (+30kg) - 8, 8 reps
Seated DB press - 4x25kg/side (ughh)8x22.5, 8x22.5, 8x22.5
EZ bar curls - 8x37kg, 10x37, 10x37
Tricep pushdowns - 8x62kg, 8x68, 10x68

JK

Legs today and since it's a short week I will only train legs once rather than seperate power and hypertrophy sessions.
 
Warmup was 10mins ride then light leg extensions, wall squats and roll out.
 
Main workout (working sets only) was:
Squats - 5x100kg, 3x105, 3x105
More squats - 15x60kg, 15x60 (as leg press was busy so just repped out)
Deadlifts - 5x140kg, 5x140, 5x140
Leg extensions - 10x60kg/side, 8x66, then a dropset of 8x66 --> 8x54 -->8x42 --> 8x30 each side (ouch)
Lying hamstring curls - 10x36kg, 10x36, 8x42
Seated calf press - 12x260 then 3 sets of 8x340 dropset --> 8x200
5mins ride at the end.

JK

Back and shoulders today and legs pulled up super well from yesterday - feeling good.
 
Usual warmup - 10mins ride on bike, light leg extensions etc
 
T-bar rows - 3 sets of 10 reps @ 55kg 
Lat pull downs - 12x60kg, 12x60, 10x66 dropset --> 10x48 
Seated row - 10x66kg, 10x66, 12x60 
Shrugs - 32.5kg DB per side x 15, 15 reps (started doing these with 3 seconds hold - felt hard) 
Close grip pull downs - 15x60kg, 10x66 dropset --> 10x48 
DB seated arnie press - 12x20kg/side, 10x20, 15x17.5 
Upright rows - 15x42kg, 12x48, 12x48 
DB side raises - 15x8kg, 15x8kg
 
Did some abs work too as I find this day to be quite a quick day in the gym. Nothing too flash just 3 sets each of decline crunches (weighted) and weighted side bends.
 
Also been cranking the rubber band pulls between sets - prob did 8 to 10 sets today of 15 reps over the course of the workout. Helps with opening the shoulders a bit.

JK

Back and shoulders today and legs pulled up super well from yesterday - feeling good.
 
Usual warmup - 10mins ride on bike, light leg extensions etc
 
T-bar rows - 3 sets of 10 reps @ 55kg 
Lat pull downs - 12x60kg, 12x60, 10x66 dropset --> 10x48 
Seated row - 10x66kg, 10x66, 12x60 
Shrugs - 32.5kg DB per side x 15, 15 reps (started doing these with 3 seconds hold - felt hard) 
Close grip pull downs - 15x60kg, 10x66 dropset --> 10x48 
DB seated arnie press - 12x20kg/side, 10x20, 15x17.5 
Upright rows - 15x42kg, 12x48, 12x48 
DB side raises - 15x8kg, 15x8kg
 
Did some abs work too as I find this day to be quite a quick day in the gym. Nothing too flash just 3 sets each of decline crunches (weighted) and weighted side bends.
 
Also been cranking the rubber band pulls between sets - prob did 8 to 10 sets today of 15 reps over the course of the workout. Helps with opening the shoulders a bit.

JK

Another friday and weeks workouts done and dusted
 
Chest and arms today
 
Incline DB press - 12x25kg/side, 10x30, 10x30, 10x30
Hammerstrength bench press - 12x40kg/side x 3 sets
Machine flies - 15x60kg, 15x60
Seated DB curls (iso) - 4 sets of 8x15kg
Preacher curls (iso) - 4 sets of 4x27kg
Reverse EZ bar curls - 3 sets of 10x27kg
Tricep rope pushdowns - 20x38kg, 20x44, 20x44kg, 20x44
Skullcrushers (iso) - 8x27kg, 6x32, 6,x32, 6x32
CG Pushups - 15, 15, 15 reps

Paekakboyz

Noice! How long did it take to smash that out JK? Thinking of a chest/arms workout on Sunday and will take some inspiration from that workout I reckon.

JK

Takes me about 50mins mate. 20mins chest then 15mins each for biceps and triceps.
 
Just make sure you do the iso holds, will get mad pump.

JK

Killed myself big time today at the grit class which is 30mins of high intensity cardio. Pretty brutal. Was close to death numerous times. 
From memory we did the following 
Sprint 30m then in to a plank then sprint again. That went for about 2 mins. 
Then same thing but this time they call drop and you have to crank 5 press ups then sprint again until the next drop call which could be 10seconds away or 1 second. About 2 mins worth again. Decent warmup. 
From then on there was another 4 music tracks of more sprinting broken up with plyometric lunges, burpees, squat to high knees, squat jumps, clap push-ups, plyo push-ups, tricep push-ups, bear crawls. They set it all up so you do it for 60secs then 15sec rest then do it for 45secs then 15sec rest then 30seconds and then a 1min rest (felt like less than 30 seconds). Non stop sweat and wanting to give in. 
Finished with some more planks.
 
Mean as session and one of those that you push yourself as hard as you want and I was right on the limit most of them time. Couldnt drive for about 15mins after.

JK

Was pretty sore yesterday from Saturday arvos session and even was feeling it this morning in the lats and rear delts. Dunno exactly what I did to hit there so hard.
 
Upper body power today.
 
T-bar rows - 5x70kg, 5x70, 8x70
Pullups - 10, 10 reps
Rack chins - 12, 12 reps
DB press - 6x32.5/side, 8x32.5, 6x32.5
Dips (+30kg) - 8, 6 reps
Seated DB press - 8x22.5kg/side, 10x22.5, 10x22.5
EZ bar curls - 10x37kg, 8x39.5, 8x39.5
Skullcrushers - 10x32kg, 8x34.5, 8x34.5
 
This is the 4th week of the above so will be rotating in/out a few exercises to keep things interesting.
 
Also did 10mins on the bike, wall squat, leg extensions and rollout as usual.

The Silver Fern

JK vs BigRed