JK vs BigRed

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.

JK

Legs today and again due to the 4 day working week it will be my only legs session of the week. Diverted away from my usual format a wee bit as just felt like something slightly different.
 
Did 10mins on the bike to warmup then light leg extensions, wall squats and a roll out.
 
Main workout was:
Squats - 10xbar, 10x60kg, 10x60, 10x80, 10x80, 10x90, 6x100 and then did a dropset where I basically banged out the reps, re-rack for a quick unload of a bit of weight and then more reps and repeat. It went 5 x105kg --> 5x100 --> 5x90 --> 5x80 --> 15x60 and was horrible/great.
Leg extensions - 10x60kg/side, 8x66, 8x66
Seated leg curls - 15x54kg, 15x60, 12x66
Standing calf raises - 15x140kg, 15x170, 15x170, 15x170
5mins ride at the end.

JK

Back and shoulders today.
 
Usual warmup of 10mins bike, wall squats, roll out and leg extensions. Knees a wee bit sore after yesterdays legs session but overall OK, just noticeable really
 
T-bar rows - 3 sets of 10 reps @ 57.5kg 
Lat pull downs - 12x60kg, 10x66 dropset --> 8x48, 15x54 
Seated row - 10x66kg, 10x66, 15x60 
Shrugs - 32.5kg DB per side x 15, 15 reps 
Close grip pull downs - 15x60kg, 20x54 
DB seated arnie press - 12x20kg/side, 10x20, 12x20 
Upright rows - 12x44kg, 12x44, 12x44 
DB side raises - 15x8kg, 15x8kg each set with cable front raises 12x26kg, 12x26
 
Also chucked in a 5 or 6 sets of rubber band pulls @ 20 reps each

JK

Chest and arms today. Short session as pretty busy today.
 
Usual warmup of short ride, and legs work plus pressups to get the chest and arms ready to go.
 
Incline DB press - 12x25kg/side, 10x30, 12x30, 10x30 (felt really good)
DB flies - 12.5x15kg, 12x15 superset with pressups 20, 20 reps
 
 
Arms work was a bit different today and did a Charles Poliquin arms workout --> <a data-ipb='nomediaparse' href='http://www.strengthsensei.com/a-brutally-easy-way-to-get-bigger-arms/'>http://www.strengthsensei.com/a-brutally-easy-way-to-get-bigger-arms/</a>
Pullups were done +10kg for 6,6,6 and 5 reps
Reverse curls were all @ 27kg and for 8, 8, 8 and 6 reps
CG bench (no chains) were @60kg for 8, 8, 6 and 5 reps
OH extensions were done standing with a cable setup @ 38kg for 10, 10, 9 and 8 reps
Certainly got hard on the 3 and 4th sets even with plenty of rest.
 
Been reading a lot of Poliquins stuff lately and quite like it. Definitely some recommended reading on his site.

Paekakboyz

will check out that Charles's Poliquin stuff. 
 
JK, after NTA's stories of lactating I don't know if we are ready for reports of when you got hard!!

NTA

I train so hard I smash the male outta me.

JK

Bonus workout today - went full body style and loved it 
Usual warmup and knee maintenance work 
BB clean and press - 40kg x 10, 10, 10, 50kg x 8, 6, 8, 60kg x 3 ( no worries first part of lift but struggled to get it up from the shoulders) 
Chins - 10, (+15kg) x 8, 8, 8, 8 then 12 unweighted (did these supersetted with the clean and press) 
Deadlifts - 90kg x 10, 130kg x 6, 150kg x 6, 6, 6, 5, 5 
Front squats - 40kg x 10, 50kg x 10, 10, 10, 40kg x15 (again supersetted) 
Skullcrushers - 29.5kg x 12, 12, 12 
EZ bar curls - 29.5kg x 12, 12, 12 ( yep supersetted) 
Felt real good. Going out for buffet binge with the lads tonight....Das it!

JK

Good feed last night. 3 mains and 4 desserts. Hit the spot. 
Kids had surf lifesaving this morning so did 3 lengths of the beach on the soft sand. Prob 6k'ish

JK

Start of another week so back to the upper body power day. Have changed around a few of the exercises to keep things interesting but still targeting same muscle groups etc.
 
Warmup - you guessed it...10mins on bike, leg extensions and a rollout
 
DB rows - 5x32.5kg, 6x35, 6x35
Pullups - 10, 10 reps
Lat pulldowns - 8x60kg, 10x60
BB bench press - 6x85kg, 5x85, 5x85
Dips (+30kg) - 8, 6 reps
Standing BB press - 8x45kg, 8x45, 6x45
Seated DB curls - 10x17.5kg/side, 10x17.5, 6x20
Tricep pushdowns - 10x62kg, 10x68, 8x76
(working sets only)

JK

Legs today. Knees still not quite right so thinking of dropping it back to one proper leg day per week and using the other day (weds or thurs) for cardio and maintenance type work. Two days is just too much I think at this stage.
 
Warmup was 10mins on the bike then light leg extensions, wall squats and a roll out.
 
Main workout was:
Squats - 10xbar, 10x60kg, 10x60, 8x90, 6x100, 6 x100, 6x100 (knee sore from end of first heavy set)
Leg press - 15x120kg, 15x160, 15x160, 15x160
Glute ham raises - 12, 15, 15 reps
Lunges - 30, 30, 30 reps
Seated leg curls - 12x60kg, 10x66, 12x72 each superset with 10x36kg lying leg curls
Seated calf press - 15x200kg, 10x300, 10x300, 10x300, drop set of 8x340 --> 8x300--> 8x240 --> 8x200 --> 8x120 -->10x80
10mins to finish

Paekakboyz

A suggestion!
 
Try a mix of body weight squats and lunges then light KB squats (racked on your shoulders - say 12kg KBs) with pistol box squats. That has been working a treat as I try and sort out my knee. PT is focusing on all the stabilizers etc as we build up the weight. I was a bit worried about the pistols but they were all good, as you only go down to the box it's like a leg extension variation but a bit harder. Reps of 10-16 for each and 2-3 sets.
 
Something like that should fit well with a heavier day. PT also hammers on about doing hammy curls (swiss ball) and some body weight squats before lifting. Get things firing before adding the weight etc!
 
Sounds like you are going great guns on the rest of your training though!

The Silver Fern

JK vs BigRed