JK vs BigRed

MN5

<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="605741" data-time="1471314333">
<div>
Yeah, providing links to fitness chicks is awesome (please keep coming JK). But I agree there's a bit too much makeup going on there.
 
I would faint if this chick ever worked out in my line of sight:
 
<a data-ipb='nomediaparse' href='

'>

</a>
</div>
</blockquote>
 
I certainly don't mind muscle but there's a definite limit. I wouldn't want my better half to get any more muscly than she already is !

Rancid Schnitzel

<blockquote class="ipsBlockquote" data-author="MN5" data-cid="608851" data-time="1472100531">
<div>
I certainly don't mind muscle but there's a definite limit. I wouldn't want my better half to get any more muscly than she already is !
</div>
</blockquote>
 
Mate, I would pound that Viking princess into oblivion. Or she is more than welcome to do that to me (:

JK

Still not feeling right but it didnt stop my usual friday chest and arms session. Definitely felt weak though and weights not up to usual.
 
Chest work was
Hammersmith incline press - 15x20kg/side, 15x35, 10x45, 10x45, 10x45, 10x45
First 3 sets superset with medicine ball close grip pushups
Second 3 sets superset with machine flies - 15x54kg, 12x60, 12x60 dropset 15x48
 
Arms work was:
Preacher curls - wide/narrow supersets 12x25kg/12x25, 12x27.5/12x27.5
Seated DB iso curls - 4 sets of 8 @ 12.5kg
Preacher iso curls - 3 sets of 8 at 27kg
Reverse cable curls - 3 sets of 15 @ 30kg
Tricep cable pushdowns - 20x38kg, 20x44, 20x44
Skullcrushers - 27.5kg x 10, 29x10, 29x10 each superset with 10reps of close grip pushups
Cable hammer curls superset with dips - 26kgx10/10, 32x10/10, 32x10/10
 
Couple of rough days eating lately. Definitely not hitting calorie targets and still having trouble keeping food down. Well its mostly staying down but doesnt feel great to eat so really struggling to have decent meals.

JK

Did a short conditioning workout at home today. Going to try do one every weekend as we approach summer 
Started with a warmup of 25 jumping jacks 25 mountain climbers repeated 4 times 
Then did circuit of

50 lunges
20 pressups
50 squats
20 pressups
50 jumping jacks 
Then rest 
Did it 3 times through. Short and sweet. Had ideas of doing some abs stuff at the end but never got there

JK

Bit of change.....bro split week. And because its Monday then CHEST and Tris
 
Workout was as follows:
Cable cross overs - 2 sets of 20 @ 14kg/side, 1 set of 15 @ 20/side
DB flat bench - 20x25kg/side, 15x30, 12x32.5 10x35
Incline machine press - 15x 130 (pounds), 12x150, 10x170, 8x190, 8x190
Incline DB flies - 20x10kg/side, 20x10, 15x15
Pec deck - 20x48kg, 20x54
DB pullovers - 20x15kg, 15x17.5, 15x17.5
Decline DB extensions - 15x10kg/side, 15x10, 15x10
Dips (tricep focus) - 15 (unweighted) + 15kg x 12, 12, 12
 
Straight bar tricep pushdowns - 20x44kg, 15x56, 12x62
 
Been a while since I did a workout like that where really focused on chest. This week should be a good change up

Paekakboyz

I can add a vote for incline DB press. We've been adding these during chest days and they've been good. 
 
Looks like you have shaken that bug mate and are back to getting work done!

JK

Yeah I like the incline DB press. Usually do them on Mondays but decided not to today.

JK

Back and biceps today
 
Lat pulldowns (Neutral grip bar) - 20x48kg, 15x54, 12x60, 10x66
Seated row - 20x48kg, 15x54, 12x60, 10x66, 8x72
1 arm DB rows - 15x25kg, 12x30, 10x35, 10x35
Pullups - 12 unweighted, + 10kg x 6, 6, 6, 5 reps
1 arm pulldowns - 15x32kg, 12x38, 10x44
Straight arm pulldowns - 15x36, 12x42, 10x48
Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5
BB 21s - 20kg, 25, 25
 
Finished with 12mins on the cross trainer again.

JK

Legs today and reps for days!
 
Warmup was 10mins ride on the bike and then some mobility work. Didnt roll out as had a good rollout session at home last night.
 
Leg extensions (dual) - 20x50 (pound), 20x50 then did a new variation which was 8 reps normal then 4 with extended hold (3 seconds) followed by 5 shorter pulsing style reps. Did these at 70, 80 and 90 pounds (ouchh!)
Lying hamstring curls - 20x36kg, 15x42, 15x42
Reverse hypers - 15, 15
Squats - 10x60kg, 12x60, 10x80, 12x80, 15x80 each superset with 20 bodyweight squats with heals raised on 5kg plates. First time squatting for a while and felt good.
Lunges - 1 lap of gym (unweighted), then 4 laps @ 10kg/side
Leg press (high foot placement / push through heels) - 30x80kg, 30x160kg, 30x160, 30x160 dropset --> 30x120 --> 30x80 --> 30x40 (killer!)
Seated calf press - 20x200, 20x300, 20x300, 20x300

Paekakboyz

Good to hear the squats are going well - nice to shake that back soreness.

JK

Shoulders today. Was going to do abs but thought nah give the back a bit more rest (sounds a good excuse!)
 
Rubber band warmups - 3mins
Cable side raises - 20x5kg/side, 15x8, 15x8
Machine reverse facing shoulder press - 20x50 (pounds), 15x70, 15x70
DB upright rows - 20x10kg/side, 15x12.5, 12x15, 10x17.5
Seated DB press ladders - 10rep each of 10kg/side --> 12.5 --> 15 --> 17.5 --> 20 --> 17.5 --> 15 --> 12.5 --> 10 X 2 ladders
Seated DB raises - 12x7.5kg/side superset with BB front raises - 12x12kg superset with facepulls 15x26kg X 4
Cable shrugs - 20x90kg back / 20x90kg front,, 20x96/96, 15x102/102, 15x102/102
More machine shoulder press but front facing - 50x50 (pounds)
 
Finished with 12mins on the cross trainer.

Paekakboyz

For the cable shrugs have you got the hinge/pulley set right at the bottom and you shrug upward - or a different set up? We did some face pulls a few weeks ago and those fuckers burn when you hit the right spot. I found having to have high elbows but keep my shoulders down tricky. It's easy to shrug part way through the movement.

JK

Yeah i use the setup with pulley right at the bottom. You just have to get in real close to the support in order to shrug almost vertical

JK

Good arms session this morning.
 
Preacher curls wide grip superset with narrow grip - 12/12 @ 17kg, 12/12 @ 22, 12/12@ 22 (find these great for getting a bit of blood in the biceps)
Tricep pushdowns superset with bench dips - 20x38kg / 12 dips, 20x44/12, 20x44/12 (same as above but to get the triceps pumped)
Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5, 10x17.5
Close grip bench - 15x60, 12x70, 10x75, 10x75
Single arm preacher curls - 10x17.5kg/side, 10x17.5, 10x17.5
Overhead cable curls - 15x20kg/side, 10x26, 10x26, 10x26
Skullcrushers - 15x27kg, 12x32, 10x32, 10x32
BB drag curls superset with hammer curls - 12x17.5kg / 10x10kg/side, 12x22/10x10, 12x22/10x10
Haymaker - 1 dip --> 1 close grip pushup --> 2/2 --> 3/3 --> 4/4 --> 5/5 --> 4/4 --> 3/3 --> 2/2 --> 1/1 X 2

JK

Another at home conditioning workout today. 
Did the following 4 times through with 1 min rest between each time 
20 jumping jacks 
20 squats 
20 push-ups 
20 jumping jacks 
20 high knees 
20 plyo lunges 
20 push-ups 
20 jumping jacks 
20 squats 
20 mountain climbers 
20 lunges 
First circuit not too bad but the following ones tire you quick. The jumping jacks are like a working rest. 
Off to a wedding now

JK

Another week underway and it will be a bit disrupted as wife away to Aus for 4 or 5 days meaning daddy daycare for me and no early morning gym sessions!

Today was upper body while still taking it easy on the lower back

BB bench - 15x60kg, 10x70, 8x80, 5x90, 5x90, 5x90
T-bar rows - 15x45kg, 10x55, 8x65, 8x65, 8x65
Incline DB bench - 12x30kg/side, 15x30, 15x30
Seated row - 15x60kg, 15x60, 12x66
Smith machine seated overhead press - 15x30kg, 12x40, 10x45, 10x45, 10x45
Pullups - 10, 10, 10, 8 reps
EZ bar curls - 15x27kg, 8x37, 10x37, 10x37
Tricep V bar pushdowns - 15x62kg, 10x74, 10x74 , 8x74 dropset --> 8x62 --> 8x50

Finished off with 10mins on the cross trainer

JK

Legs today - still not going too heavy as back recovers but feeling better everyday.

Warmup was 5mins on the bike then a rollout, mobility work including glute bridges
Leg extensions (dual) - 20x50 (pounds), 15x70, 12x90, 12x110
Lying hamstring curls - 20x36kg, 15x30, 12x42, 12x42 (did these superset with leg extensions)
Squats - 10x60kg, 12x60, 10x90, 12x90, 12x90 superset with some light straight leg deads 15xbar
Box squats - 12x60kg, 12x60, 12x60
Leg press (high foot placement / push through heels) - 30x120kg, 20x160kg, 25x160, 15x160
Lunges - 4 laps of gym @ 15kg/side - laps 1 and 3 superset with 15 reps of reverse hypers
Standing calf press - 20x130kg, 15x150, 15x150, 15x150

Finished with another 5min ride.

JK

A bit of back and shoulders this morning

Back work was fairly limited but effective
Lat pulldowns - 20x48kg, 15x54, 12x60, 10x66
DB rows - 20x25kg/side, 15x30, 12x32.5, 10x35
Close grip pulldowns - 20x48kg, 15x54, 12x60, 10x66

Shoulders work
Seated DB press - 10x17.5kg/side superset with DB side raises 10x7kg per side X 10 sets
Upright row - 8x44kg superset with facepulls 12x32kg superset with machine rear delt flies 15x30kg X 5 sets
Shrugs (using hammersmit press) - 20x60kg/side, 15x75, 15x75, 15x75, 30x40

Finished with 12mins on the cross trainer

Daddy day care next two days so not exactly sure if/when can train.

MN5

Love the new avatar bro, MULLETS RULE !!!!!!!!!!!!

If you can't get to the gym you can always do some lunges ( use kids as weights )/dips/push ups/pull ups ( on door frame ) at home ?

JK

Ran stairs last night down the local. Relatively short stairs section but then a nasty zig zag incline sprint section. Did 20 repeats of this

Today was a mid day legs session. Warmup was 5mins on the bike

Leg extensions - did the 8/4/5 assualt I did last week. Weights were 30kg, 42kg, 48kg and 54kg
Lying hamstring curls - 20x36kg, 20x42, 15x48, 10x54
Front squats - 10x50kg, 12x50, 6x70, 6x70, 6x70, 6x70, 10x50 (paused), 10x50 (paused)
Deadlifts (first time doing these for ages due to back) - 10x80kg, 12x80, 6x120, 6x120, 3x140, 5x140
Leg press - 30x80kg, 50x80, 50x80, 50x80
Seated calf raises - 20x20kg, 25x20, 20x35, 20x35, 20x35, 20x35
10mins ride at the end to wind down.

Good session .

The Silver Fern

JK vs BigRed