JK vs BigRed

JK

Legs this morning and since my birthday (music plays when you swipe in at the gym so they all know), it was age x weight for squats.
 
Warmup was 5mins on the bike, light leg extensions and a roll out.
 
Squats - 10x50kg, 10x80, 5x110, 5x110, 5x110 then age x weight so 37 reps unbroken @ 77.5kg. Not too bad.
St leg deads - 12x50kg, 12x60, 12x60, 12x60
Leg extensions - 12/sidex60kg, 12x60, 12x60
Reverse hypers - 15, 15, 15 (superset with leg extensions)
Standing calf raises - 20x130kg, 15x150, 15x150, 15x150, 15x150
Hanging leg raises - 3 sets of 12 straight, 2 sets of 12 with twist
Abs circuit (3 exercises x 12 reps each) x 3 plus a roll out to finish.

Paekakboyz

ha ha that age times weight squat session is choice!!! So is the music for your birthday... wonder how many older ladies choose not to workout on their birthday ha ha

MN5

<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="540351" data-time="1447100668">ha ha that age times weight squat session is choice!!! So is the music for your birthday... wonder how many older ladies choose not to workout on their birthday ha ha</blockquote>
 
Shit Paeks, i'd be repping over a hundy 38 times! 
Stink.

Paekakboyz

I'd be looking at 37*110kg if I had to round up! ugh. A good incentive to keep the weight down - wonder if this workout was what killed Marlon Brando!

JK

Legs not too sore from yesterday but gave them a good roll out today and noticebly better.
 
workout today tho was back and shoulders
 
DB rows - 12x25kg, 8x32.5, 8x32.5, 8x32.5
Lat pulldowns - 15x48, 12x60, 10x66, 10x66
Bent over cable row - 15x54, 12x60, 12x60
Straight arm pulldowns - 10x50kg , 10x50, 15x44
Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@4kg)
Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 11kg)
Seated DB press (3 sets of 10 @ 25kg, 1 set of 12 @20kg) superset with upright rows (3 sets of 10x50kg, 1 set of 12 x44kg)
Front cable raises superset with rubber band pulls (3 sets of 15x11kg / 20 reps bands)
 
 
Smashed quite a bit of snickers cheesecake last night so was full of energy this morning.

JK

Away to wellington today and usual kids drop off day so went for a run at 6am with the wife while the kids were still asleep
 
Banged out 6km of pretty much all hills. Not too bad but itchy as fark which apparently means I am unfit...

Paekakboyz

yo, you down in wellies!! just for the day?

JK

Overnighter. Got a client function this evening.

Paekakboyz

sing out next time you are in Wellies, sneak out for a beer at lunch or something :whistle:
 
Or see if MN5 is around and hit arms at the gym ha ha

JK

May be good for that beer tomorrow lunch mate. Out of here late arvo. Just see how the morning goes.
 
Am based on lambton quay

JK

Hit up CityFitness this morning down by the stadium. Not a bad gym at all.
 
Usual chest and arms for a friday but a bit all over the show being in a foreign gym,
 
Chest work was BB bench, seated chest press and DB flies
 
Arms work was close grip chins, skull crushers, EZ bar curls, dips and machine preacher curls.
 
Did some abs work too, mainly hanging leg raises

Paekakboyz

Ha, I might have managed a lunchtime beer but not a break of dawn workout!! Good work on finding somewhere to train though!

JK

Another outdoor grit session yesterday morning in the sun. Much the same as last week but more lunges and finished with a ladder of 5 burpees then 5 sprint laps (prob about 30m) repeat as many times as you can then 15sec rest before doing it again but 4 burpees and 4 sprint laps and repeat then all the way down to single burpee and sprint. Killed all of us. 
Really is a great way to start the weekend.

JK

Rolling in to another week
 
Upper body today
 
BB flat Bench - 10x60, 10x80, 3x90 (weak), 3x90, 8x85, 7x85
T-bar rows - 10x45kg, 10x65, 6x70, 6x70, 12x55
Dips - 12 unweighted, +28kg x 10, 10, 10 reps
Widegrip pullups - 8, 8, 8, 8 reps
Hammerstrength overhead press - 15x20kg/side, 10x35, 8x37.5, 8x37.5, 8x37.5 dropset 12x20
Preacher curls - 3 sets of 12x27kg then 1 set of 21s @ 17kg
Tricep pushdowns - 12x60kg, 8x74, 8x74, 8x74 dropset --> 8x62 --> 10x50 --> 10x38

JK

Legs today
 
Started with 5mins on the bike to warmup
 
Deadlifts - 10x70kg, 10x70, 8x110, 5x 140, 5x140, 5x140
Front squats - 10x50kg, 8x60, 6x65, 6x65
Leg press - 15x160kg, 15x200, 15x200, 20x200
Reverse hypers - 15, 15, 15 reps
Lying leg curls - 12x36kg, 12x42 then a drop set of 8x48 --> 8x36 --> 12x24
Seated calf press - 15x200, 15x300, 10x340, 10x340, 10x340, 20x200
 
Did some abs work to finish plus a short ride.

Paekakboyz

good volume on the ol deads mate. You do quite high rep sets through warm up... does that gas you much for the working sets? Only a couple of sets of 5*5 there!

JK

nah as those weights are so light. Could prob get away with 5reps but just feel like not warmed up enough before start putting in the effort on the heavier weights

JK

back and shoulders blast today.
 
Started with some overhead press and barbell rows with just the olympic bar. Did like 3 sets of 15 of each plus rubber band pulls as a warmup.
 
Back superset
Lat pulldowns superset with seated rows - 12x48kg / 12x48, 12x48/12x48, 10x54/12x54, 10x54/12x54, 15x48/20x48 (30 sec rests between each superset)
 
Shoulders superset 1
DB seated press - 12x15kg/side superset with upright cable rows - 12x38kg superset with EZ bar front raises - 12x10kg X 5
 
Shoulders superset 2
DB seated press - 12x15kg/side superset with kettlebell shrugs - 12x24kg/side superset with cable side raises - 12x6kg X 5
 
Then did some more abs to finished
Decline weighted crunches (12x15kg) --> Decline twists (12x15kg) --> Weighted side bends (12x15kg) --> Hanging leg raises (12 reps) X 4
 
 
Diet - havent updated on this for a while but sharpened it up a fair bit over the last week. Still got the odd bit of crap (peanut M&Ms, fudge etc) creeping in but nothing too major. Cycling carbs with higher days being Tuesday (legs) and Friday for a refeed, other days much lower with Thursdays a close to zero carb day which actually aint too bad. Time to get shredded for summer.

JK

Went to run stairs on the way home last night and got to Kennedy park to find that the stairs were closed as result of a fire on the cliff which in turn damaged the stairs. Seems to have happened last week but because I was away thurs last week I never made it there for my weekly blast.
 
Was a bit raged as had left work early and was pumped for exercise so ended up going for a run along the bays towards Browns Bay when I found a smaller set of stairs going up a cliff - only 95 steps but good for a blast. Did 15 repeats alternating between single step and double step efforts. Short rests. Smoked.
 
 
This morning was usual friday chest and arms. Warmup was lots of pressups.
 
Incline DB press - 15x22.5kg/side, 12x27.5, 10x30, 12x30, 12x30
DB pullovers - 15x17.5kg, 15x17.5
Machine flies - 15x54kg, 12x60, 12x66
 
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse EZ bar curls - @ 17kg x 12, 15, 20 res
Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg
Skullcrushers (iso hold) - 4 sets of 8 @ 27kg
Dips - 15, 15, 15 reps
 
Refeed today - lots of carbs on the way.

JK

Grit got rained off on sat morning so banged out a 14km run. Longest I've done in ages and surprisingly easy.
 
Nothing yesterday....sunday day of rest
 
Upper body this morning
 
BB flat Bench - 10x60kg, 8x80, 5x85, 5x85, 5x85, 5x85
Incline DB press - 12x30kg, 12x30, 10x30
BB rows - 12x50kg, 10x60, 6x65, 6x65, 6x65, 10x60
Widegrip pullups - 10, 10, 8 reps
Hammerstrength overhead press - 15x20kg/side, 10x35, 8x37.5 dropset --> 12x20, 8x37..5 --> 12x20, 6x37.5 --> 12x20
EZ bar curls - 12x27kg, 12x32, 10x34.5, 10x34.5
OH Cable extensions - 12x38kg, 10x44, 10x44, 15x38
 
Also did some of those kettlebell waiters carry. Just using 16kg to start off with. Did 3 sets of a short 12 step walk, switched arms and walk back. Gonna try fit these in a couple times a week.

The Silver Fern

JK vs BigRed