JK vs BigRed

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!

JK

Back and shoulders today after the usual warmup.
 
BB rows - 12x50kg, 10x60, 12x60, 10x60
CG pulldowns - 15x60kg, 12x66, 10x69
Hyper extensions - 20, (+10kg) x 15, 15 reps
Straight arm pulldowns - 15x44, 12x50, 12x50
DB Arnie press - 10x20kg/side, 12x20, 12x20
Upright rows - 15x38kg, 12x44, 12x44
Front plate raises - 10kg x 15, 15x10, 15x10
Facepulls - 12x44, 15x38, 15x38
Side cable raises - 2 dropsets of 6x11kg --> 6x8kg --> 8x5kg per side
 
Did lots of rubber band pulls too - probably about 10sets of 15 to 20 reps throughout.

JK

Got a corporate golf day today so took it easy and did 40mins on the bike and a roll out this morning instead of weights.

JK

Chest and arms session today
 
Warmup was pressups (15, 20, 20 reps) and pullups (10, 15 reps)
 
Incline DB press - 12x25kg/side, 12x27.5 10x30, 12x30, 10x30
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x66kg, 15x66
 
Pullups - +10kg x 6,6,6 and 6 reps
Reverse curls - 27kg x 8, 8, 8 and 8 reps
CG bench were @60kg for 8, 8, 8 and 8 reps
Seated OH DB extensions 20kgx10, 10, 8, 8
Hammer curls - 12x15kg, 12x15kg

JK

Weekend off - no training at all. Pretty dam relaxing. Actually felt a bit under the weather and had planned to do the outdoor high intensity cardio session on saturday morning but thought best to skip it.
 
Felt ok this morning so rolled in to another week...
 
Usual warmup of 10mins ride then knee work.
 
Actual workout was:
DB rows - 6x35kg, 5x37.5, 6x37.5
Pullups - (+5kg) - 8, 8 reps
Lat pulldowns - 10x60kg, 10x60
BB bench press - 5x85kg, 5x85, 5x85
Dips (+30kg) - 10, 8 reps
Standing BB press - 8x45kg, 8x45, 10x40
Seated DB curls - 6x20kg/side, 6x20, 6x20
Tricep pushdowns - 10x68kg, 8x74, 8x74
(working sets only)

JK

Starting to up the carbs and calories from today. Need to get back in to growth mode as have just been maintaining for the last 6 weeks or so.
 
Will continue with cycling my carbs and calories as it seems to work well for me, plus also limiting my carb intake to certain times of the day - so a small amount post training for recovery and then the majority will come with dinner etc. Meals in between just proteins and fats plus of course fibrous carbs like brocolli, beans, salad etc

JK

Legs today and a pretty decent workout overall.
 
Started with 10mins on the bike then light leg extensions and a roll out.
 
Front squats - 10x50kg, 6x60, 6x60, 3x70, 4x70
Deadlifts - 8x110kg, 5x140, 6x140, 3x160, 3x160, 12x110
Did these two pretty much alternating between each other but not quite superset style. Was good as allowed a wee bit of rest.
Back squats 20x70kg, 20x70, 20x70 - these were killers
Leg extensions - 12x60kg/side, 10x66, 15x54
Seated leg curls - 12x78kg, 12x78, 12x78 (supersetted with the leg extensions)
Seated calf press - 15x200kg, 12x300, 12x300, 12x300
 
5mins ride to finish.

Paekakboyz

fronts, deads and back squats for volume!!? you be loco esse!!
 
Some good volume on the deads in between those squat exercises too. Can you walk today? ha ha
 
 :good1:

JK

Yeah all different rep ranges though which i think is better than if say i went low and heavy for each.
 
Can walk now but prob be a bit more difficult later on

JK

Surprisingly not too bad at all this morning. I am recovering really well at the moment - probably due to the diet being pretty good.
 
Today was shoulders and back hypertrophy and decided to switch things up and bit and do them in giant sets.
 
Warmup was usual 10mins ride and roll out plus light leg extensions.
 
Set 1
DB shoulder press (12x17.5kg/side), Rubberband pulls (15reps), DB side raises (12x7.5kg/side) - did 5 sets of this with 1min break between each set (no breaks between each exercise)
 
Set 2
Close grip pulldowns (12x60kg), Seated row (12x54kg), Straight arm pulldowns (15x38kg), hyperextensions (15reps) - did 4 sets again with 1min break between sets
 
Set 3
Upright rows (12x44kg), Front plate raises (15x10kg), Machine rear delt flies (15x36kg) - did 4 sets with 1 min breaks
 
 
Was a pretty cool way of doing the same old exercises and took about 35-40mins to smash out.

JK

2nd legs day today and still taking it light for this one.
 
Did a 30min ride to start things off and then a quick roll out before some basic legs/abs rotations
 
1st rotation was 30 lunges supersetted with 20 decline weighted crunches (+10kg) then straight in to 20 bodyweight squats supersetted with 20 decline medicne ball twists (+10kg) - did this 3 times with 1 min rest
2nd rotation was 15 reverse hyper extensions, 30 mountain climbers and 15x170kg on the standing calf press - also did this 3 times with 1 min rest
 
Finished off with a bit more foam roller. This time much slower and deeper than before.

The Silver Fern

JK vs BigRed