JK vs BigRed
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<p>Hit up CityFitness this morning down by the stadium. Not a bad gym at all.</p>
<p> </p>
<p>Usual chest and arms for a friday but a bit all over the show being in a foreign gym,</p>
<p> </p>
<p>Chest work was BB bench, seated chest press and DB flies</p>
<p> </p>
<p>Arms work was close grip chins, skull crushers, EZ bar curls, dips and machine preacher curls.</p>
<p> </p>
<p>Did some abs work too, mainly hanging leg raises</p> -
<p>Ha, I might have managed a lunchtime beer but not a break of dawn workout!! Good work on finding somewhere to train though! </p>
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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.<br><br>
Really is a great way to start the weekend. -
<p>Rolling in to another week</p>
<p> </p>
<p>Upper body today</p>
<p> </p>
<p>BB flat Bench - 10x60, 10x80, 3x90 (weak), 3x90, 8x85, 7x85</p>
<p>T-bar rows - 10x45kg, 10x65, 6x70, 6x70, 12x55</p>
<p>Dips - 12 unweighted, +28kg x 10, 10, 10 reps</p>
<p>Widegrip pullups - 8, 8, 8, 8 reps</p>
<p>Hammerstrength overhead press - 15x20kg/side, 10x35, 8x37.5, 8x37.5, 8x37.5 dropset 12x20</p>
<p>Preacher curls - 3 sets of 12x27kg then 1 set of 21s @ 17kg</p>
<p>Tricep pushdowns - 12x60kg, 8x74, 8x74, 8x74 dropset --> 8x62 --> 10x50 --> 10x38</p> -
<p>Legs today</p>
<p> </p>
<p>Started with 5mins on the bike to warmup</p>
<p> </p>
<p>Deadlifts - 10x70kg, 10x70, 8x110, 5x 140, 5x140, 5x140</p>
<p>Front squats - 10x50kg, 8x60, 6x65, 6x65</p>
<p>Leg press - 15x160kg, 15x200, 15x200, 20x200</p>
<p>Reverse hypers - 15, 15, 15 reps</p>
<p>Lying leg curls - 12x36kg, 12x42 then a drop set of 8x48 --> 8x36 --> 12x24</p>
<p>Seated calf press - 15x200, 15x300, 10x340, 10x340, 10x340, 20x200</p>
<p> </p>
<p>Did some abs work to finish plus a short ride.</p> -
<p>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!</p>
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<p>back and shoulders blast today.</p>
<p> </p>
<p>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.</p>
<p> </p>
<p>Back superset</p>
<p>Lat pulldowns superset with seated rows - 12x48kg / 12x48, 12x48/12x48, 10x54/12x54, 10x54/12x54, 15x48/20x48 (30 sec rests between each superset)</p>
<p> </p>
<p>Shoulders superset 1</p>
<p>DB seated press - 12x15kg/side superset with upright cable rows - 12x38kg superset with EZ bar front raises - 12x10kg X 5</p>
<p> </p>
<p>Shoulders superset 2</p>
<p>DB seated press - 12x15kg/side superset with kettlebell shrugs - 12x24kg/side superset with cable side raises - 12x6kg X 5</p>
<p> </p>
<p>Then did some more abs to finished</p>
<p>Decline weighted crunches (12x15kg) --> Decline twists (12x15kg) --> Weighted side bends (12x15kg) --> Hanging leg raises (12 reps) X 4</p>
<p> </p>
<p> </p>
<p>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.</p> -
<p>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.</p>
<p> </p>
<p>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.</p>
<p> </p>
<p> </p>
<p>This morning was usual friday chest and arms. Warmup was lots of pressups.</p>
<p> </p>
<p>Incline DB press - 15x22.5kg/side, 12x27.5, 10x30, 12x30, 12x30</p>
<p>DB pullovers - 15x17.5kg, 15x17.5</p>
<p>Machine flies - 15x54kg, 12x60, 12x66</p>
<p> </p>
<p>Seated DB (iso) curls - 4 sets of 8 @ 15kg</p>
<p>Preacher curls (iso) - 4 sets of 6 @ 27kg</p>
<p>Reverse EZ bar curls - @ 17kg x 12, 15, 20 res</p>
<p>Tricep cable (rope) pushdowns - 4 sets of 20 @ 44kg</p>
<p>Skullcrushers (iso hold) - 4 sets of 8 @ 27kg</p>
<p>Dips - 15, 15, 15 reps</p>
<p> </p>
<p>Refeed today - lots of carbs on the way.</p> -
<p>Grit got rained off on sat morning so banged out a 14km run. Longest I've done in ages and surprisingly easy.</p>
<p> </p>
<p>Nothing yesterday....sunday day of rest</p>
<p> </p>
<p>Upper body this morning</p>
<p> </p>
<p>BB flat Bench - 10x60kg, 8x80, 5x85, 5x85, 5x85, 5x85</p>
<p>Incline DB press - 12x30kg, 12x30, 10x30</p>
<p>BB rows - 12x50kg, 10x60, 6x65, 6x65, 6x65, 10x60</p>
<p>Widegrip pullups - 10, 10, 8 reps</p>
<p>Hammerstrength overhead press - 15x20kg/side, 10x35, 8x37.5 dropset --> 12x20, 8x37..5 --> 12x20, 6x37.5 --> 12x20</p>
<p>EZ bar curls - 12x27kg, 12x32, 10x34.5, 10x34.5</p>
<p>OH Cable extensions - 12x38kg, 10x44, 10x44, 15x38</p>
<p> </p>
<p>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.</p> -
<p>ha ha 16kg KB's!! straight to beast mode bro! Are you holding them handle at the top and KB resting against your forearm? or balancing them upside down? Can recommend the latter, the balancing puts more pressure on grip strength and you have to stay real steady or the KB tips over.</p>
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<p>And a cheeky 16km run thrown in. Nice bro!</p> -
<p>Golf yesterday so my walking done for the week.</p>
<p> </p>
<p>Legs this morning, usually a bit tougher after a round of golf but went well.</p>
<p> </p>
<p>Warmup - 5mins ride then a roll out</p>
<p>Leg extensions - 15x36kg, 15x48, 15x54</p>
<p>Squats - 8x60, 5x100, 5x110, 5x120, 3x125, 3x130, 8x100, 8x100</p>
<p>Straight leg deads - 12x50kg, 10x70, 12x70, 12x70</p>
<p>Lunges - 20 (unweighted), +12.5kg DBs x 20, 20 then 20 more unweighted</p>
<p>Reverse hypers - 15, 15 reps</p>
<p>Seated calf press - 20x200, 15x300, 12x340, 12x340, 12x340 dropset 20x200</p>
<p> </p>
<p>Finished with some abs work then another 10mins on the bike but cranked the pace.</p> -
<p>Fairly easy back and shoulders session this morning</p>
<p> </p>
<p>Lat pulldowns - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Seated row - 20x48kg, 15x54, 12x60, 12x60</p>
<p>Straight arm pulldowns - 15x38kg, 12x44, 12x44</p>
<p>CG pulldowns - 15x54kg, 10x60 dropset --> 10x48, 10x66 dropset 10x42</p>
<p>Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@4kg)</p>
<p>Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 8kg)</p>
<p>Seated DB press (3 sets of 12 @ 22.5kg) superset with KB shrugs (3 sets of 15 @ 24kg)</p>
<p> </p>
<p>Chucked in 3 sets of kettlebell waiters walk. Just did the same way as on Monday @ 16kg but this time 20steps each way.</p>
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<p>Finished off with 15mins on the cross-trainer</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="542379" data-time="1447707561"><p>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</p></blockquote>
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It's definitely a balance, when warming up with only 70kg ya definitely wanna do them fast and explosively to activate the fast twitches for those big lifts later on. -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="544417" data-time="1448487093">
<div>
<p>8km run with the wife this morning. Dam hilly too. Felt it!</p>
</div>
</blockquote>
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<p>Not sure if you are talking about the run or the wife!! :whistle:</p> -
<p>Shorter session this morning as a wee bit pressed for time.</p>
<p> </p>
<p>Warmup was usual of pressups</p>
<p> </p>
<p>Machine flies - 15x48kg, 15x54, 15x60</p>
<p>Hammerstrength chest press - 15x35kg/side, 12x45, 12x45, 12x45</p>
<p>Reverse grip weighted chins - +10kg x 8, 8, 8, 7</p>
<p>Reverse cable curls - 8x44kg, 8x44, 10x44, 8x50 (superset with chins)</p>
<p>Close grip bench - 8x70kg, 8x70, 6x70, 6x70</p>
<p>OH cable extensions - 10x44, 10x44, 12x44, 10x50 (superset with CG bench)</p>
<p>EZ bar 21s - 3 sets @ 22kg superset with dips to failure (15-20 reps)</p>
<p> </p>
<p>Did some abs work in there between sets - decline crunchs and hanging leg raises</p>
