JK vs BigRed

JK

Back and shoulders today. Not too hardout as have golf this arvo and need to be A1 for that.
 
Warmup was 1000m row.
 
BB clean and press - 10x40kg, 8x45kg 8x50, 8x50
DB rows - 12x27.5kg/side, 10x32.5, 10x32.5, 10x32.5
Lat pulldowns - 66kgx10, x8, x8 then 12x54
Arnie DB press - 12x17.5kg/side, 12x17.5, 12x17.5
Bent over cable row - 12x54kg, 12x68, 10x74, 10x74
Hyperextensions - 15, 15 reps
Upright cable rows - 12x44kg, 12x50, 12x50
Front plate raises - 12x15kg, 12x15, 10x15 (superset with upright rows)
Close grip pulldowns - 20x54kg, 20x54
 
Bit of a roll and stretch to finish

Paekakboyz

ooooh might try out that upright row and front plate raises. Sounds evil.
 
Keep up the good work bro!

JK

Thursday so cardio type shit today
 
Started with 30mins on the bike which included two very heavy 5min blocks of hill work
 
The a lower body circuit of: medicine ball squats (20reps 9kg), Box step ups to high knee (20 per side), standing calf raises (20reps @ 130kg)
Did it 5 times through with no break.
 
Then some abs work
- circuit of hanging leg raises (12reps) and weighted side bends (20kg x 12 reps per side) X 3
- Ab roller - 3 sets of 12 and use the foam roller on legs between sets.

JK

Curry night last night with the lads so was at sub optimal performance this morning. Struggled a bit.
 
Warmup was pressups and rubber band pulls.
 
Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 20kg x25
Incline DB flies - 12x12.5kg, 12x15, 12x17.5
Flat bench DB press - 10x32.5kg/side, 8x32.5, 12x27.5, 12x27.5
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
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso hold) - 4 sets of 8 @ 27kg
CG pushups to failure (12, 13, 12 reps)

JK

Going to do the 100holes of golf in a day for leukaemia and blood cancer support again.
 
Might post a thread on it later but if interested, can donate at <a data-ipb='nomediaparse' href='https://secure.leukaemia.net.nz/registrant/FundraisingPage.aspx?registrationID=909317#&panel1-2'>https://secure.leukaemia.net.nz/registrant/FundraisingPage.aspx?registrationID=909317#&panel1-2</a>

JK

Mondayyyyy 
Pretty much as per last week 
BB Bench - 10x50kg, 10x70, 8x80, 6x85, 5x85, 5x85 dropset 12x70 
DB rows - 12x25kg per side, 10x30, 10x35, 8x35, 8x35 
Incline DB bench - 10x32.5kg/side, 10x32.5 
Dips (+30kg) x 8, 8 reps then 10 unweighted 
Widegrip pullups - 10, 10, 10, 9, 8 reps 
BB overhead press - 12x40, 8x45, 4x50, 6x45 dropset 8x40 
EZ bar curls - 12x27kg, 10x37, 10x37, 10x37 
OH dumbell extensions - 12x25kg, 12x27.5, 15x27.5

JK

Legs this morning. Good session.
 
Started with 10mins on the bike to warm up, light leg extensions and a roll out as usual.
 
Deadlifts - 10x70kg, 6x110, 4x140, 2x160, 1x170, 1x175, 1x180, 6x140
Front squats - 12xbar, 10x50kg, 6x70, 6x70, 6x70 supersetted straight in to a single set of back squats 10reps @ 70kg (was actually horrible!)
Lying leg curls - 12x42kg, 10x42, 10x42, 20x30
Standing calf raises - 15x130, 15x150, 15x150, 15x150, 15x150
Leg extensions - 100reps @ 36kg in sets of 10 left then 10 right, no rest.
 
Did an abs circuit and more foam rolling to finish.

Paekakboyz

Not surprised the deadlifts --> front squats --> back squats combo was gnarly!!
 
Legs will be loving you tomorrow ha ha

JK

Had an offsite for work yesterday with catering provided. Ate pretty poorly as a result. They never give you enough protein at these sort of things. Always heavy on the carbs due to the cakes, muffins, sandwiches etc. Managed to sneak a protein shake and protein bar in there so not too bad. One day aint gonna kill me anyway.
 
Today was back and shoulders.
 
Back workout was 
BB rows, Lat pulldowns, 1 arm machine rows, straight arm pull downs and hyperextensions
 
Shoulders workout was a triple superset set of DB OHP (17.5kg x 12reps), front plate raises (10kg x 12reps), rubber band pulls (12reps). Did these 5 times through with 30seconds rest.
Then finished with 5 sets of shrugs using the hammerstrength bench press setup.
 
 
Legs not tooo bad after yesterday. The rollout out post workout and before bed really helps the recovery a lot.

Sapetyvi

You reckon foam rolling actually helps recovery? I do it sometimes but mostly pre-workout as I think it decrease mobility abit(mostly rolling out hip flexors and the thing opposite to flexor, dont know the word in english) atleast on squats

JK

Yeah definately helps speed things up.
 
I do before and after workouts plus also at home before bed after legs day. I sure notice the difference if I skip it.

Paekakboyz

PT reckons you don't want to do too much work on your hammies and hips before deads. Keeping some tension where the bulk of the power comes from. But for any squat variation it's hit everything and especially the hips.
 
But rolling out before/after makes a huge difference imo. Has definitely helped my mobility and it takes a pretty brutal workout now to get heavy DOMS. Can drop into a much lower drop and stay more vertical after rolling out and stretching.

JK

Yeah I hardly get DOMS nowdays and always think I'm not going hard enough! Even from Tursday, it's been very mild. 
Gonna smash some high rep squats tomorrow. Maybe 10 sets of 10

JK

Dam forgot my squat shoes this morning so had to squat in trainers which wasnt ideal. Feels sooo different!
 
Started off with 20mins on the bike and then a rollout.
Squats - couple of sets of 10-15 reps with just the bar then 10 sets of 10 reps @90kg. Felt pretty good apart from decreased stability as result of the shoes.
Reverse hypers - 12, 15, 15, 15, 15 reps.
 
Abs
- 4 sets of circuit of decline crunches, decline twists and weighted side bends (12 reps each @ 15kg)
- 3 sets of rollouts superset with hanging leg raises (15reps each)
 
And between the abs sets did some foam rolling to look after the legs post squats.

Paekakboyz

yeah the shoes compress aye. Bare feet is better than trainers I reckon. Even if you don't have that added height in the heel.

JK

Yeah my shoes were slightly better than trainers (zero lift flat soled) but better for deads than squats. I used to squat in them before I got the adipowers but now they feel rubbish!

JK

Chest and arms this morning for that friday pump
 
Started with pressups and stretching as usual.
Incline DB flies -15x15kg/side, 12x17.5
Incline DB pres - 12x25kg/side, 12x27, 12x30, 12x30, 10x30, 10x30
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x60kg, 12x66 dropset 12x48
Weighted closegrip chins - +10kg x 12, +15kg x 8, 7, 7 reps
Close grip bench - 12x50kg, 10x60, 10x60, 10x60
Incline DB curls - 12x15kg/side, 10x17.5, 10x17.5
Single arm cable pushdowns - 12x20kg, 12x26, 12x26
EZ bar 21st- 22.5kg, 27kg, 29.5kg, 29.5
Dips - 20, 15, 15 reps (superset with 21s)

JK

Monday - upper body dumbell special
 
Good weekend. No training, average eating, quality boozing. Good to have a blow out every once in a while.
 
DB Bench - 12x22.5kg/side, 12x27, 10x32.5, 8x35, 8x35, 7x35 
DB rows - 12x25kg per side, 10x30, 8x35, 10x35, 10x35 
Dips - 12 unweighrted then +30kg x 10, 8, 8 reps then 12 more unweighted 
Widegrip pullups - 10, 10, 10, 10 reps 
DB overhead press - 12x20/side, 10x25, 7x25 (dunno what happened here), 12x20 
Incline DB curls - 12x15kg, 10x17.5, 12x17.5, 10x17.5 
Tricep cable pushdowns - 10x74kg, 10x74, 10x74 dropset 12x50

JK

Legs this morning and a petty good session
 
Warmup was 10mins ride, light leg extensions and a rollout
 
Squats - lots x bar, 10x60kg, 10x90, 6x110, 8x110, 8x110, 6x110 dropset 8x90
Straight leg deads - 12x50kg, 12x70, 10x80, 10x80
Leg press - 15x160kg, 12x200, 12x240, 12x240, 12x240
Seated hamstring curls - 12x78kg, 12x78, 15x78
Seated calf press - 20x200, 15x300, 10x350, 10x350, 10x350
Standing calf press - 20x130, 20x130, 20x130, 20x130
 
Then some abs work and more foam rolling to finish

JK

Back and shoulders today. Prob my least fav day of the week, at least the back part of it anyway
 
Warmup was just a short ride to free the legs up from yesterday
 
KB swings superset with KB rows - 20reps @ 18kg of each, then 15x22kg of each
Lat pulldowns - 20x48kg, 12x60, 8x66, 8x66
Machine rows (1 arm) - 20x50, 12x70, 8x90, 8x90
Close grip pull downs - 20x54, 15x60, 15x60
Seated rows - 1 dropset of 10x72kg --> 10x60 --> 10x48 --> 12x36
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 @ 8kg)
Seated DB press (4 sets of 12 @ 22.5kg) superset with upright rows KB shrugs (4 sets of 12 @ 44kg)

The Silver Fern

JK vs BigRed