JK vs BigRed

JK

Legs this morning and fairly decent. Spent 10mins on the bike for a warmup and then light leg extensions and a roll out.
 
Squats - 10xbar, 10x60kg, 10x80kg, 8x100, 6x110, 6x110, 6x110, 10x80 (paused), 10x80 (paused)
St leg deads - 12x50kg, 12x70, 10x70, 10x70
Leg press - 20x160kg, 15x200, 12x240, 12x240
Lying leg curls - 12x36kg, 12x36, 12x36 dropset --> 12x20
Standing calf raises - 20x130, 15x150, 15x150, 15x150
Leg extensions - 30x30kg/side
 
Finished off with a roll out and some abs work which I really need to start doing twice a week.

JK

Back and shoulders this morning.
 
Warmup was 5mins on the bike as legs were pretty sore from yesterday and then some rubber bands
 
BB row - 10x40kg, 10x50, 8x55, 8x55
Lat pulldowns - 15x48kg, 12x60, 12x60, 12x60
Seated row - 15x48kg, 12x60, 12x60, 12x60
St arm pulldowns - 15x38kg, 12x44, 12x44
Close grip pulldowns - 20x48kg, 20x48
Seated DB press - 12x20kg/side, 12x20, 15x17.5
Upright cable row - 12x44kg, 12x44, 15x38
Cable side lat raises - 12x8kg, 12x8, 15x5
Cable front raises - 12x26, 12x26, 12x26 (superset with side raises)

JK

Bit of cardio, legs and abs this morning.
 
Started with 30mins on the cross trainer then a bit of a roll out as still sore, particularly in the hammies
Leg press - 20x40kg, 20x80kg, 20x160, 20x160, 20x160, 20x160 dropset --> 20x80
Reverse hypers - 15, 15, 15, 15 reps
Seated calf press - 20x200, 12x300, 10x360, 10x360, 15x300
 
Abs work was 2 sets each of medicine ball twists, swiss ball crunches, moutain climbers and leg drops
 
Ride - 10mins

JK

Bit of friday chest and arms this morning.
 
Warmup was pressups and rubber bands.
 
Incline hammerstrength press - 15x20kg/side, 12x35, 12x40, 10x42.5, 10x42.5, 15x35, 15x35
Decline DB flies - 15x12.5kg/side - 2 sets superset with the 10x42.5 sets above
DB pullovers - 12x20kg - 2 sets superset with the 15x35kg sets above
Machine flies - 15x60kg, 15x60
 
Weighted close grip chins - + 10kg x 6, 6, 6, 6 reps
EZ bar reverse curls @ 27kg x 8, 8, 8, 8 reps (superset with chins)
 
Close grip BB bench - 60kg x 8, 8, 8, 8
OH cable extensions - 12x38kg, 10x42, 10x42, 10x42 (superset with bench)
 
EZ bar 21st - 3 sets @ 27kg
Dips - 12, 12, 12 (superset with EZ bar)
 
Decent workout, real good pump. Go the ABs

JK

Back to upper body power day today
 
BB bench - 10x60kg, 8x80kg, 5x85, 5x85, 5x85
T-bar rows - 10x50kg, 10x60, 6x67.5, 6x67.5, 6x67.5
Incline DB bench - 12x27.5kg/side, 10x39
Widegrip pullups - 10, 10 reps
Dips (+20kg) x 10, 10 reps
Seated row - 12x66kg, 10x72
BB overhead press - 10x50kg, 8x50, 10x45
Seated DB curls - 10x17.5kg/side, 8x20, 6x20 dropset -> 8x15
Cable pushdowns - 10x62kg, 10x68, 10x74 dropset --> 10x50
 
Felt like a pretty decent workout. Back to tracking eats from this week. Diet has been OK but not 100% sure where sitting calories wise but I guess its been there or there abouts.

JK

Lower body session today. Was a bit slow tho as was trying to watch the golf at the same time. Meant rest periods were sometimes longer or shorter than normal while waiting for shots
 
Warmup was 5mins ride, light leg extensions and a roll
Squats - 10xbar, 10x60kg, 10x80kg, 5x100, 5x110, 5x110, 5x110, 20x60
Leg extensions - 10x66kg/side, 10x66, 10x66
Leg press - 15x160kg, 12x200, 10x240, 10x240, 30x120
Seated hamstring curls - 15x66k, 12x78, 12x78
Lying hamstring curls - 12x21kg/side, 12x21
Seated calf press - 20x200, 12x300, 10x340, 10x340
Standing calf raises - 15x130, 15x130, 15x130
 
Back tracking eats again and realised I have been undereating. Only about 2450 calories yesterday - 245g carbs, 220g protein and 65g fats. Probably explains why the weight isnt moving much, but body fat is.

JK

Back and shoulders today. Started with a 1000m row and then a quick roll as legs super sore from yesterday. Rolled last night too. Feels much better now
 
Rackpulls - 10x60kg, 10x100, 8x130, 10x130, 10x130
Lat pulldowns - 15x48kg, 12x60, 10x66, 10x66
DB rows - 15x20kg/side, 10x32.5, 12x32.5, 12x32.5
Straight arm pulldowns - 15x44kg, 15x47, 15x47
Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@3kg)
Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 7kg)
Seated DB press (3 sets of 12 @ 22.5k ) superset with upright rows (3sets of 10 @ 50kg)
 
Couple of new hotties turned up at the gym this morning. I guess they are here to get ready for summer. One was wearing super revealing gears. All the guys including myself had the grins.

JK

Good session this morning. Thursday so a 2nd legs, abs, cardio sorta day and it was exactly that.
 
 
Started with 20mins on the bike. Had a good pace going so well warmed up. Then a quick stretch and roll.
 
Front squat to back squat supersets - Started with 10reps of front squat @ 60kg then straight in to 10 reps of back squats also @ 60kg. 4 sets of 10/10 @ 60kg all up with 90seconds rests. Was pretty hard work but enjoyed it.
Reverse hypers - 12, 15, 15 reps
Standing calf raises - 15x130kg, 18x130, 18x130, 18x130
 
Abs circuit 1 - decline crunches x 15 (+15kg), medicine ball twists x 12per side, weighted side bends x 12per side(+22kg) X 3
Abs circuit 2 - swiss ball crunches x12, leg drops x 12, plank for 1 minute X 3
 
Also did a bit of rolling between the abs work.

JK

chest and arms this morning as per usual for fridays.
 
Started with pressups and rubber bands to warm up.
 
Incline DB press - 12x20kg/side, 12x27.5, 10x30, 12x30, 10x30
DB flies - 12x12.5kg/side, 12x15, 12x15
Hammerstrength flat bench - 12x35kg/side, 12x40, 12x40 dropset 10x35 dropset 12x20
Neutral grip weighted chins (+15kg) x 10, 8, 8 reps then 8 more unweighted
Skullcrushers - 15x27kg, 10x32, 10x32
EZ bar curls - 12x32kg superset with OH tricep extensions 10x38kg superset with tricep pushdowns 10x38 X 3
Cable curls - 12x42kg, 12x48 superset with dips - 12, 10 reps.

JK

No training all weekend as busy with kids sport. Ate pretty well though so keeping on track.
 
Really good session to start the week. Pretty similar to last monday but upped the weights on a couple of lifts which is good.
 
DB bench - 10x25kg/side, 8x30, 8x32.5, 6x35, 6x35
T-bar rows - 10x45kg, 10x55, 8x65, 6x70, 6x70
Incline DB bench - 10x30kgg/side, 10x30
Widegrip pullups - 10, 10, 8 reps
Dips (+24kg) x 10, 10 reps
Seated row - 12x69kg, 10x72
DB seated overhead press - 8x25kg/side, 8x25, 8x25
BB curls - 10x32, 10x32, 10x32
Cable pushdowns - 12x62kg, 10x74, 8x74 dropset --> 12x50, 10x62

JK

Legs this morning. Woke with a sore knee yesterday (for no obvious reason) and thought it had cleared but was a bit sore again this morning so took it easier than usual.

Warmup was 10mins ride then light leg extensions and a roll out.
 
Squats - 10x60kg, 10x90, 6x110, 12x90, 12x90
Straight leg deads - 12x50kg, 10x70, 10x80, 10x80
Leg press - 15x200kg, 12x240, 12x240
Lying hamstring curls - 12x42kg, 12x42, 10x42 dropset --> 10x30
Seated calf press - 15x240, 15x300, 12x340, 12x340, 10x340
Leg extensions - 60repsx30kg/side - did 10left/10right as usual but weight was too light so added another set for each at the end
Standing calf raises - 15x140kg, 15x140, 15x140
 
Abs - 3 sets of hanging leg raises (12-15reps) and then 3 sets using the ab roller (12reps.
 
Rolled out the legs again to finish.

JK

Back and shoulders today
 
Legs a bit sore from yesterday. Made the warmup row a bit difficult but once they freed up it was all good.
 
BB clean and press - 10x40kg, 10x45kg, 8x50, 8x50, 6x50
BB rows - 10x50kg, 10x55kg, 8x60, 8x60
Lat pulldowns - 12x60, 10x66, 10x66 dropset --> 15x48
Seated row - 12x60kg, 10x66, 10x66 dropset --> 15x48
Hypers - 12, 15 unweighted
Close grip pulldowns - 15x60kg, 15x60
Straight arm pulldowns - 10x50kg, 10x50 dropset --> 15x32, 15x44
Bent over rear delt raises (cable) for 2sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (2sets of 10@3kg)
Cable lat raises (2sets of 6 @ 11kg) superset with cable external rotations (2 sets of 10 @ 8kg)
Seated DB press (4 sets of 12 @ 22.5k ) superset with KB shrugs (4 sets of 12 @ 28kg per side)
Couple of sets of rubber band pulls to finish.

JK

Pretty much same as last thursday
 
Started with 25mins on the bike, then stretch and roll.
 
Front squat to back squat supersets - Started with 10repsf front squat @ 60kg / 10 reps of back squats also @ 60kg. x 4 sets 
Reverse hypers - 15, 15, 15 reps
Seated calf press - 15x200kg, 20x200, 20x200, 20x200
 
Abs circuit 1 - decline crunches x 12 (+15kg), medicine ball twists x 12per side X 3
Abs circuit 2 - crunches x 12, leg drops (both legs together) x 12, mountain climbers x 20, leg drops (1 leg at a time) x 12, plank for 1 minute X 3
 
Plus rolling and stretching between the abs work.

JK

Chest and arms as usual today
 
Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 25kg x15 --> 15kg x 20
Flat bench DB press - 10x32.5kg/side, 10x32.5, 10x32.5, 15x25
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x60kg, 15x66, 15x66
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse cable curls - 3 sets of 12 @ 30kg, dropset on last for another 12 @ 24kg
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
OH DB extension (iso hold) - 3 sets of 8 @ 22.5kg
CG pushups to failure (15, 14, 12 reps)
 
Still hovering around the 80kg mark and body fat about 13%. Prob another month at least before I think about trying to lean up a wee bit for summer

JK

Good upper body session to start the week.
 
T-bar rows - 10x45kg, 10x55, 8x65, 6x75, 6x75, 5x75 dropset --> 8x65 --> 10x55 --> 10x45 --> 10x35
DB bench - 10x25kg/side, 8x30, 8x35, 7x35, 7x35
Widegrip pullups - 10, 10, 8 reps
Dips (+28kg) x 10, 10, 8 reps
Hammerstrength seated overhead press - 12x30kg/side, 8x40, 7x40, 7x40 dropset --> 10x30 --> 12x15
Seated DB curls - 12x15kg, 10x17.5, 10x17.5, 10x17.5
Skullcrushers - 12x27kg, 10x32, 10x32, 10x32

Paekakboyz

13% BF!! that is pretty bloody trim already bro! 
 
Slowly building up the weight on dips, not far off two plates yo! looks much more dramatic than a DB

JK

I use the heaviest kettle bell we got. Think I've done 2 x 15kg plates before, for not many reps

Paekakboyz

ahh, hadn't thought of using KB's - on a different floor in my local gym. You should tell your gym to get some 32 kg KB's!! That's the heaviest I've seen but no doubt you can get heavier buggers.

JK

Another really good session this morning. Feeling like Im in a bit of sweet spot right now, some gains are about to be made.
 
Legs today and started with 10mins ride and then a roll out.
 
Leg extensions - 15x30kg/side, 12x36, 12x42
Deadlifts - 10x70kg, 10x70, 8x110, 6x140, 3x160, 3x160, 3x160, 6x140
Front squats - 15xbar, 8x60kg, 10x60, 10x60, 10x60 with each of the 60kg working sets superset with 20 body weight lunges
Lying leg curls - 12x39kg, 10x42, 10x42 dropset to 12x21
Seated leg press - 20x200, 15x300 then 3 dropsets of 10x340 --> 12x200.
 
Finished with another roll out and some abs work.

JK

back and shoulders
Warmup was 5mins on the bike and some rubber bands
 
DB rows - 12x25kg/side, 10x30,10x32.5, 10x35, 10x35
Lat pulldowns - 15x48kg, 12x60, 10x66, 10x66, 10x66
Hyperextensions - 20 (unweighted), +15kg x 12, 12 reos
Bent over cable row - 15x74kg, 15x74
Straight arm pulldowns - 15x44kg, 15x47, 15x47
Close grip pulldowns - 12x66kg, then a dropset from 74kg down to 24kg to failure each time.
Cable lat raises - 3sets of 12 @ 8kg
DB round the world - 2 sets of 12 with 5kg DBs
Seated DB arnie press - 3 sets of 12 @ 17.5kk
Upright rows - 12x44kg, 12x50, 12x50
Front plate raises - 12x15kg, 15x15

The Silver Fern

JK vs BigRed