JK vs BigRed
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<p>Back and shoulders this morning</p>
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<p>Lat pulldowns - 15x54kg, 12x60, 10x66, 10x66</p>
<p>Machine rows - 12x70 (dual), then single for 10x70, 10x70, 10x75 dropset --> 10x50 (dual)</p>
<p>Hyper extensions - 20 unweighted, +10kg x 15, 15, 15 reps</p>
<p>Close grip pulldowns - 12x66, 12x66, 15x60</p>
<p>Straight arm pulldowns - 15x42kg, 15x48, 12x54</p>
<p>Cable Lat raises - 20x5kg/side x 2<br>
Upright BB rows - 12x35, 12x35, 12x35 dropset -> 20x20<br>
DB Lat raises - 3 triple drop sets of 10/10/10 reps each @ 10kg --> 7.5 --> 5<br>
Reverse seated shoulder press (machine) - 15x50, 12x60, 10x70 each superset with bus drivers 10 x 10kg<br>
Kettle bell shrugs - 3 sets of 15 @ 24kg/side w 3 second holds</p>
<p>Cable shrugs - 3 sets of 20 @ 94kg</p>
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<p>Struggled quite a bit this morning. Shoulders felt a bit shot at times but got through it. Decent roll and stretch at the end too.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="568132" data-time="1459234711">
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<p>Renamed the log finally for 2016.</p>
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<p>Rolling for the BigRed nickname that I've been landed with <strong>around the traps</strong>. Not big nor particularly red but its stuck and also what I use for instagram</p>
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<p>Good call, looks like you've been working them.....whoa is it gay to write that ????</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="568250" data-time="1459283807">
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<p>Good call, looks like you've been working them.....whoa is it gay to write that ????</p>
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<p>Borderline, we'll let you off with a warning this time bud</p> -
<blockquote class="ipsBlockquote" data-author="MN5" data-cid="568250" data-time="1459283807"><p>
Good call, looks like you've been working them.....whoa is it gay to write that ????</p></blockquote>
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Was just about to write the same thing! Those are bloody nice traps. Getting a neck like a farking lion mate. -
<p>Legs and core this morning</p>
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<p>15mins ride on the bike to watch end of the cricket (ughhh)</p>
<p>Waiters carry - 4 laps of the gym @ 16kg</p>
<p>Straight leg deads - 12x50kg, 15x50, 10x70, 12x70, 10x80, 10x80</p>
<p>Front squats - 15xbar, 10x50kg, 10x50, 6x70, 6x70, 5x80, 5x80</p>
<p>Back squats - 1 set of 30reps @ 80kg</p>
<p>Standing calf raises 20x130kg, 15x150, 15x150, 15x150, 15x150</p>
<p>Leg extensions - 100reps @ 36kg/side - did in sets of 10 as usual</p>
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<p>Throughout the above I did my abs work which included decline crunches (3sets - mainly as warmup for deads), weighted decline crunches (3 sets at 15kg), hanging leg raises (4 sets)</p>
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<p>Finished with a good rollout and stretch</p> -
<p>Read this last night<br><br><a data-ipb='nomediaparse' href='https://www.t-nation.com/training/10-things-every-lifter-should-be-able-to-do'>https://www.t-nation.com/training/10-things-every-lifter-should-be-able-to-do</a><br><br>
Pretty sure I can do all. Had to check with the front squat at body weight but actually very easy.<br><br>
10 pull-ups with a 30 sec hang between each pull looks the challenge</p> -
<p>good on you for continuing after the stink loss in the cricket bro, I suspect I would have packed a sad!!</p>
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<p>Have you given those waiters carries a crack with the upside down Kettle Bell? If not, give them a hoon and see what you think!</p>
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<p>30 rep set on back squats - how are the legs feeling today!</p> -
<p>Chest and arms but shoulders gave me a bit of grief during incline press so cut it short</p>
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<p>Pressups - 15, 15, 20</p>
<p>DB flies - 15x12.5kg/side, 12x15, 12x15</p>
<p>Incline DB press - 15x25kg/side, 12x30, 12x30</p>
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<p>EZ Bar preacher curls - 12x27lkg, 12x27, 10x29.5, 12x29.5</p>
<p>Cable tricep pushdowns - 15x48kg, 15x54, 12x60, 12z60</p>
<p>1 arm cable curls - 12x20kg/side, 10x26, 10x26, 10x26</p>
<p>Decline DB tricep extensions - 12x10kg, 15x10kg, 12x12.5kg, 10x12.5</p>
<p>Cable hammer curls - 10 sets of 10 @ 32kg each set superset with 10dips.</p>
<p>Reverse EZ bar curls - 1 sets of 30reps with just the bar</p>
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<p>No exercise planned tomorrow but shore-to-shore fun run with the wife and kids on sunday. Only 5 or 6km and wont be any great pace involved but exercise nonetheless</p> -
Good stuff JK - I've been away for a couple of weeks, looks like great progress. Also those fishing pics look awesome it's a big goal of mine to make over to NZ to do some fishing when the kids are a bit older. Fly fishing is my preference but that surf looks great too.
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Going to change things up a bit for the next 4 to 6 weeks and focus on building some mass.<br><br>
Heavy compound lifts mon weds and Friday. Reps will be 5 to 10 in the working sets.<br><br>
Tues and thurs mobility and core and minimal cardio<br><br>
Eats will up on heavy lift days and more normal on other days <br><br>
Let's do this!!! -
Shore to shore fun run this morning but miss 8 decided to rut about 1km in and wanted to walk slowly which I couldn't handled. Ended up jogging the next 5km with her on my shoulders. Did it ok but a pretty cool workout in the end. Never ever considered a run that long with a 20kg plus weight bag on the shoulders!
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<p>Alright so day 1 of this new programme</p>
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<p>Warmup was 1000m row and vibration machine for 1min. Also did warmup sets for all lifts but they aren't mentioned below.</p>
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<p>BB clean and double press - 5x40kg, 5x45, 5x45 (do these explosive as possible and two press reps each time)</p>
<p>Squats - 10x100kg, 10x110, 10x120</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78, 5x78, 5x78, 5x78</p>
<p>Pullups - 8, 9, 8 reps (aim is 25 reps total today)</p>
<p>BB bench - 5x90, 5x90, 5x90</p>
<p>EZ bar curls - 5x37kg, 5x42, 5x42</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
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<p>Day 2 on Weds will be similar but more sets of bench and squats (and less rows) and BB high pulls rather the clean and press. Day 3 will be also very similar but gotta add an extra bit of arms for friday.</p> -
<p>First time for a long time that I've spent an hour in the gym and not even touched a weight!</p>
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<p>Did 20mins on the bike and then in to some mobility work which was today focused on the ankles, hips and shoulders. Been watching a lot of you tube vids of late so picked up some pretty good exercises using rubber bands, the good old foam roller and a hard ball. Spent about 30mins doing this and while there were some pretty excruciating moments, the end result is feeling good.</p>
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<p>Did some abs work too - just 3 times through a quick circuit of side planks, mountain climbers and leg drops. Then a 3min plank to finish.</p> -
<p>It's cool aye :good: you end up nice and loose and it definitely gets a sweat going. </p>
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<blockquote class="ipsBlockquote" data-author="Paekakboyz" data-cid="569866" data-time="1459802188">
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<p>It's cool aye :good: you end up nice and loose and it definitely gets a sweat going. </p>
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<p>Kinda like how I like my women to be</p> -
<p>Day 2 of week 1 and as you will see, its much like day 1</p>
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<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x100kg, 10x110</p>
<p>Straight leg deads - 20x50kg</p>
<p>Machine row - 5x125(pounds), 5x135, 5x135</p>
<p>Pullups - +10kg x 8, 7 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x87.5kg, 5x87.5, 5x87.5, 5x87.5, 5x87.5</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
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<p>Workout went pretty well except tweaked my back a wee bit right at the start when I was setting up for the high pulls. Dude before me had finished squatting @ 50kg and as the weights were what I needed I said to leave it racked. Went to drop it down to knee height and was a bit loose in doing so as thought the locks were on (as saw on right hand side) but left side wasnt and the weight almost slid off. Had to save it to avoid disaster and yeah did something to the back. Not too bad, but noticeable. Ughh. Serves me right for not checking both sides of the weights.</p> -
<p>yeah I hate it when you do stuff like that - you are all ready to rock and miss the 30kg on one side and 20kg on the other!! Can really do yourself some mischief when you aren't paying attention.</p>
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<p>Hope it settles down soon bro. Good to see you finished your sets :whistle:</p>
