JK vs BigRed

JK

Usual Saturday outdoor session this morning. 9am but already in the high 20s so sweated hard! 
Session included the usual so sprints, walking lunges, tuck jumps, burpees, too many types of pressups, squats, bear crawls, burpees, burpees, heaps of burpees. Plus a couple mins abs work. 
Finished off with a very refreshing swim. My first of 3 so far today

JK

Short week and didnt train yesterday (as had golf) so only 1 legs day to make it all fit
 
BB bench - 10x60, 6x70, 5x80 then 5x5 @ 85kg
T-bar rows - 15x40kg, 10x50, 8x60, 5x5 @ 70kg
Incline DB press - 12x27.5kg/side, 12x27.5, 12x27.5
Pullups - 10, 0, 10, 10, 10
BB overhead press - 12xbar, 10x30, 8x40, 9x40, 8x40, 6x45 dropset -->10x30 --> 15x20
Seated BB curls - 8x17.5kg, 8x17.5, 8x17.5
DB decline tricep extensions - 12x10kg/side, 10x12.5, 10x12.5
EZ bar 21s dropset of 21s @ 25kg --> 20kg --> 10kg (ie just bar)

JK

Legs this morning and made it a goodie since it was my 1 for the week
 
Warmup was 8mins ride then leg extensions (3 sets of 15 per side at 30kg) and a roll out
Squats - 10x bar, 10x60kg, 8x100, 10x100, 10x100, 5x120, 3x130, 3x135, 2x137.5, 6x100 dropset --> 20x60 (was feeling good so upped the weights. Not as deep as would like but its start)
Straight leg deads - 12x50kg, 12x50, 10x70, 10x70, 10x70
Lying leg curls - 15x36kg, 12x42, 8x48 --> 10x36 --> 12x24
Seated calf press - 20x200 then drops sets 300x10 --> 200x15, 340x10 --> 200x15, 340x10--200x15
Box step ups - did for 1 entire song @ approx 3mins
 
Finished with abs circuit (x2) and a really good roll out

JK

Back and shoulders this morning
 
Waiters carry - 16kg KB x 3
Lat pulldowns - 20x48kg, 15x54, 10x66
DB rows - 20x20kg/side, 15x27.5, 10x32.5, 10x32.5
Close grip pull downs - 15x60, 15x60 
Straight arm pull downs - 20x38kg, 15x44, 12x50 
Cable Lat raises - 20x5kg/side x 3 
Upright BB rows - 20x30kg, 15x40, 10x45, 10x45 
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5 
Seated shoulder press using the machine and reverse facing - 20x30kg, 15x45, 10x50, 10x55 
Bus divers - 3 sets of 12 @ 10kg superset with kettle bell shrugs 3 sets of 12 @ 24kg/side w 3 second holds 
Cable shrugs - 20 @ 84kg, 20x90, 20x90

JK

Friday so token chest and mainly arms as usual.
 
Warmup was a few sets of pressups.
 
Hammerstrength incline chest press - 20x20kg/side, 15x35, 12x45, 10x47.5, 10x47.5, 10x47.5 dropset --> 15x35 --> 15x20
Machine flies - 3 sets of 15x60kg
 
Incline DB curls - 20x12.5kg, 15x15, 10x17.5, 6x20
Tricep rope pushdowns - 20x44kg, 15x50, 12x62, 10x68 (superset with curls above)
Preacher curls - 20x22kg, 15x27, 10x32, 10x32
Skullcrushers - - 20x22kg, 15x27, 10x32, 10x32 (superset with preacher curls)
Single arm cable curls - 15x20kg, 12x26, 12x26, 15x20
Rope cable curls - 15x38, 12x44, 12x44
Dips - 15, 15, 15 (superset with rope curls)
 
 
Been a pretty good week with eats about right. Going to be a fairly big day today and will most likely involve some mid arvo BK

JK

Bit of a shit start to the week as the staff member who was supposed to open the gym at 530am didnt turn up until 630am ughhhh. Had to rush through things but got a decent enough workout in - short rest periods and supersets so weights were down a wee bit.
 
T-bar rows - 15x35kg, 10x55, 8x65, 6x70, 6x70, 6x70 dropset --> 10x55 --> 12x35
BB bench - 10x60, 8x70, 6x80, 6x80, 6x80 dropset 10x60
Pullups - 10, 10, 10, 10
BB overhead press - 12xbar, 10x30, 10x40, 7x45, 7x45, 6x45
EZ bar curls 12x27kg, 10x32, 10x32, 10x32 superset with hammer curls 10x10kg/side
Tricep pushdowns - 10x68kg, 10x68, 10x68 superset with 15 dips each time

Paekakboyz

They had one job!!! 
 
Getting back into that volume training, plenty of reps getting thrown down!

JK

Yeah volume snuck back in! whoooops!

JK

Legs!!! And no problem with the 530am open today
 
Warmup was 5mins ride then light leg extensions and a roll out. One of the PT's suggested also using the vibration trainer to help get all the muscles firing so did a 1min squat on there as well. Think it helped.
 
Squats - 10 x bar, 10x60kg, 10x100 (felt very easy), 5x120, 3x120, 2x130, 2x140 (not as deep as would like but happy @ 140), 5x120, 5x100, 10x60 (last two sets were pause hold at the bottom)
Leg press - 15x160kg, 15x200, 15x200, 15x200
Seated leg curls - 15x66, 12x78, 12x78, 12x78 dropset --> 12x60 --> 12x48
Seated calf press - 20x200, 20x300, 12x340, 15x340, 15x340
Leg extensions - 100 reps @ 36kg (sets of 10 per side)
 
Finished with some abs work and a roll out.
 
Seem to be making good strength gains at the moment and think its due to upping the carbs around my training. Still lean as fuk tho and weight not yet really going up

JK

Back and shoulders this morning
 
Lat pulldowns - 20x48kg, 15x54, 12x60, 12x60
Seated row - 20x48kg, 15x54, 12x60
Hypers - 15, 15, 15
1 arm machine row - 12x70per side, 12x70 dropset --> 12x50 --> 12x30
Close grip pull downs - 15x60, 15x60 
Straight arm pull downs - 15x44, 12x50, 12x50 
Cable Lat raises - 20x5kg/side x 3
Arnie seated DB press - 12x17.5kg/side, 12x17.5, 12x17.5
Upright BB rows - 12x44, 12x44, 10x50 dropset --> 10x38 (superset with arnies) 
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5 
Seated shoulder press using the machine and reverse facing - 12x50, 10x60 dropset --> 10x40 --> 10x30 
Straight bar front raises - 15x15kg, 12x20, 12x20
Kettle bell shrugs 4 sets of 15 @ 24kg/side
Cable shrugs - 20 @ 84kg, 20x90
 
Diet going real well this week. On a roll.....

JK

After saying that, the diet has been a bit looose today. Started well enough for the 1st 1000cals by about 830am but since then had a 2 pieces of cake (choc then carrot) and then a client lunch and some more cake upon return to the office.

Paekakboyz

That's called having your cake and eating it too!!
 
nom nom nom

JK

Day finished OK but still carb heavy.
 
Chest and arms, ok mainly arms this morning
 
Incline DB flies - 20x10kg/side, 15x12.5/side
Hammerstrength incline press - 20x20kg/side, 15x30, 10x45, 10x45 dropset --> 10x40 --> 10x35 --> 10x30 --> 15x20
Weighted chins 12, then +15kg x 8, 8, 8 all superset with 12x25kg barbell curls
Tricep pushdowns - 20x42, 20x42, 20x36
DB OH extensions - 12x22.5kg, 12x25, 10x27.5, 10x27.5
Preacher curls - 20x20kg, 15x25kg, 10x30, 10x30
Single arm cable curls - 12x20kg/side, 10x26, 12x20
Dips - 15, 15, 15, 15 reps
Reverse cable curl dropset from 42kg down to 6kg to failure at each weight.

JK

Didnt make the outdoor session on sat morning as had a lot on but managed to get a fair bit of activity this weekend with a few beach swims (ok mainly body surfing) and a bit of geocaching with the kids.
 
Ate well.
 
Heavy upper this morning and real good workout
 
BB bench - 10xbar, 10x60, 10x70, 6x80, 5x85, 3x90, 3x90, 5x85
Incline DB press - 10x27.5/side, 12x30, 10x30
DB rows - 10x32.5kg/side, 10x35, 8x37.5, 7x37.5, 8x37.5
Seated row - 15x54kg, 15x54
Dips +30kg x 10, 10, 10 reps
Chins - 10, 10, 10, 8
BB OHP - 15xbar, 10x40, 7x45 (dropset 10xbar), 7x45 (dropset 10xbar), 6x45 (dropset 10xbar)
EZ bar curls - 12x27kg, 10x32kg, 8x37, 8x37
Skullcrushers - 12x27, 10x29.5, 10x29.5, 10x29.5
Hammer curl - 1 dropset of 12x12.5kg/side --> 12x10 --> 12x7.5 --> 12x5
 
 
Upping the carbs again this week. Body seems to be responding well. Feels like strength going up.

Paekakboyz

With that amount of volume I'm not surprised you are feeling stronger bro. Had an interesting chat with my PT - he reckons 55 or higher volume is much more effective for bulk and strength than doing 53. He suggest 5*3 as the precusor to building up to a 1RM effort or a really heavy day with higher sets but low reps.
 
How long does that workout take? 10 different exercises!

JK

Ummm first lift prob 540am and was in the shower by 645am so about an hour all up.
 
I did superset some of the rows with the BB bench so save time that way

JK

Just loving training legs at the mo.
 
Warm-up today 3mins bike then 1 min on the vibration machine. Light leg extensions @ 30 and 36kg, rollout and another 30secs vibration machine.
 
Squats - 10x bar, 10x60kg, 8x100, 5x120, 5x120, 5x120, 8x120 dropset --> 10x100 --> 12x60 (focus of depth and form today rather than weight. 120kg feeling pretty easy now)
St leg deads - 12x50kg, 10x70, 10x70, 8x80, 8x80
Front squats - 10x60kg, 10x60, 10x60
Lying leg curls - 20x30kg, 15x36, 10x42
Reverse hypers - 15, 15, 15
Seated calf press 20x240, 10x340 superset with standing calf raises 15x130, 10x340/15x130, 10x340/15x130
 
Finished off with a rollout and some abs work. Good session.

JK

Back and shoulders this morning
 
1000m row to warmup
 
BB row - 15x40kg, 12x50, 10x60, 10x60
Straight arm pull downs - 15x44, 12x50, 12x50
1 arm machine rows - 20x50/side, 15x60, 10x70, 10x70 dropset 12x50
Close grip pull downs - 15x60, 15x60 
Cable Lat raises - 20x5kg/side x 3 
Upright BB rows - 20x30kg, 15x40, 10x45, 10x45 
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5 
Seated shoulder press using the machine and reverse facing - 20x30kg, 15x50, 10x60, 8x65 dropset 10x50 each superset with front plate raises 12 x 10kg 
Kettle bell shrugs 2 sets of 15 @ 24kg/side w 3 second holds superset with behind the back cable shrugs - 20 @ 84kg, 20x84

JK

The only good thing about a 5 day work week is the 2nd legs day. Been a while since I've had a 2nd legs session just two days after the last. Could be some pretty crazy DOMs over the next two days after this mornings efforts
 
Warmup - 10mins ride, light leg extensions, roll, vibration machine (1min) then more leg extensions
Squats - 10xbar, 10x60kg, 10x100, 10x100, 10x100, 10x100, 10x100, 15x80, 15x80, 15x80, 15x80, 15x80 (yep VOLUME....was gonna do 10x10 @ 100kg but thought better of it so mixed it up)
Lunges - @ bodyweight x 20 reps/side, 20, 20 each superset with 15 bodyweight squats super deep.
Leg extensions - 15x42kg/side, 15x48, 12x54 then 50x36 (in 10s)
 
Stretch and rollout + abs (decline weighted crunches, decline twist and crunches) to finish

Paekakboyz

you are a sick bastard JK. Do people ask you about your programme and if you are training for the SAS!! :whistle:

The Silver Fern

JK vs BigRed