JK vs BigRed
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<p>Chest and arms but shoulders gave me a bit of grief during incline press so cut it short</p>
<p> </p>
<p>Pressups - 15, 15, 20</p>
<p>DB flies - 15x12.5kg/side, 12x15, 12x15</p>
<p>Incline DB press - 15x25kg/side, 12x30, 12x30</p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Warmup was 1000m row and vibration machine for 1min. Also did warmup sets for all lifts but they aren't mentioned below.</p>
<p> </p>
<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>
<p> </p>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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">
<div>
<p>It's cool aye :good: you end up nice and loose and it definitely gets a sweat going. </p>
</div>
</blockquote>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<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>
<p> </p>
<p>Hope it settles down soon bro. Good to see you finished your sets :whistle:</p> -
<p>Did pretty much the same as tuesday today.</p>
<p> </p>
<p>25mins on the bike</p>
<p>20mins mobility work and stretching</p>
<p>10mins abs - decline weighted crunches, hanging leg raises with and without twists etc</p>
<p> </p>
<p>Amazing how loose you feel when you walk out of the gym after a session like that compared to after a workout.</p> -
<p>yep, and just as satisfying I reckon. Mainly because it's hard work and you know it'll pay off with better lifts etc.</p>
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<p>Day 3 week 1 and much the same as the other two days but had to chuck in extra arms work as friday</p>
<p> </p>
<p>Warmup was 1000m row and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.</p>
<p> </p>
<p>BB clean and double press - 5x45kg, 5x45, 5x45</p>
<p>Squats - 10x100kg, 10x110, 10x120, 10x125, 130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78</p>
<p>Pullups - 15 reps (aim is 12 reps in 1 set but thought was 15 so squeezed out 15)</p>
<p>CG bench - 8x70, 8x70, 8x70</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
<p>Rope hammer curls - 5 sets of 10 @ 32kg superset with 12 dips each set.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="570380" data-time="1460058573">
<div>
<p>Day 3 week 1 and much the same as the other two days but had to chuck in extra arms work as friday</p>
<p> </p>
<p>Warmup was 1000m row and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.</p>
<p> </p>
<p>BB clean and double press - 5x45kg, 5x45, 5x45</p>
<p>Squats - 10x100kg, 10x110, 10x120, 10x125, 130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Seated row - 5x72kg, 5x78</p>
<p><strong>Pullups - 15 reps (aim is 12 reps in 1 set but thought was 15 so squeezed out 15)</strong></p>
<p>CG bench - 8x70, 8x70, 8x70</p>
<p>Farmers walk - 1 lap of the gym with 40kg per side</p>
<p>Rope hammer curls - 5 sets of 10 @ 32kg superset with 12 dips each set.</p>
</div>
</blockquote>
<p> </p>
<p>Excellent work brudda !</p>
<p> </p>
<p><span style="font-size:8px;">even if it is easy for skinny guys like you</span></p> -
Week 2 day 1<br><br><br>
Warmup was 5mins ride then 1000m row and vibration machine for 1min. In no rush today so did some mobility work and roll out too.<br><br>
BB clean and double press - 5x45, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x130<br>
Straight leg deads - 20x50kg<br>
Seated row - 5x78kg then 4 sets of 5 x81<br>
Pullups - plus 10kg for 7, 8, 7, 7 reps (aim is 25 reps total today but felt silly just doing 3)<br>
BB bench - 5x90, 5x90, 5x90<br>
EZ bar curls - 5x42kg, 5x42, 5x42<br>
Farmers walk - 1 lap of the gym with 40kg per side<br><br>
Anther 5mins ride and rollout to finish.<br><br>
Golf tournament today so can't be too tight -
<p>Day 2 Week 2</p>
<p>Better warmup today for the high pulls. Did a 1km row then vibration machine. Some light calf raises and light deads too as read these were a couple of good exercises before trying to get all explosive with the high pull.</p>
<p> </p>
<p>BB high pull - 5x50kg, 5x50, 5x50, 5x50, 5x50</p>
<p>Squats - 10x110kg, 10x130</p>
<p>Straight leg deads - 20x50kg</p>
<p>Machine row - 5x135(pounds), 5x140, 5x145</p>
<p>Pullups - +15kg x 6, 5, 4 reps (aim is 15 reps total today)</p>
<p>BB bench - 5x90kg, 5x90, 4x90 (stuffed this up today - was supposed to do 5 sets at slightly lighter weight)</p>
<p>EZ bar curls - 10x37kg, 10x37, 10x37</p>
<p>Farmers walk - 2 laps of the gym with 40kg per side</p>
<p> </p>
<p>Really enjoying this programme. Although the exercises all look to be pretty repetitive, the variations in sets etc keeps things interest which each day having a different focus.</p> -
<p>Day 3 week 2<br><br><br>
Warmup was 3 mins ride and vibration machine for 1min. Also did a roll and some of my usual squat warmup given 5 working sets today.<br><br>
BB clean and double press - 5x45kg, 5x45, 5x45<br>
Squats - 10x110kg, 10x120, 10x125, 10x130, 10x135<br>
Straight leg deads - 20x60kg<br>
Seated row - 5x78kg, 5x78<br>
Pullups - 12 reps<br>
CG bench - 8x70kg, 8x75, 8x75<br>
Farmers walk - 1 lap of the gym with 40kg per side<br>
Rope hammer curls - 5 sets of 10 @ 34kg superset with tricep push downs 12x68kg</p>
