JK vs BigRed

[JK]

No exercise yesterday just beers and horsies with hooroo

Week 4 underway and first mini peak week from what I can tell

Squat - 4 sets of 12 @ 90kg
Lying hamstring curls - 3 sets of 10 @ 53kg
Leg press - 4 sets of 20 @ 90kg
Lunges - 3 sets of 10 @ 17.5/side
Hanging leg raises superset with deadbugs - 3 sets of 10
Banded bodyweight squats - 5 sets of 10
Banded clamshells - 5 sets of 15/side

Pretty good session to get primed up for a day at the cricket

[JK]

Legs and glutes pretty sore this morning from yesterdays efforts plus sitting on my ass at the cricket all day didnt help either

Today thoough... week 4 Day 2

BB bench - 5 sets of 12 at 67.5kg (that volume!)
DB row - 3 sets of 12 at 32.5kg
Tricep pushdown - 3 sets of 15 at 63kg
Seated DB curls - 3 sets of 15 at 15kg/side
DB seated lateral raises - 3 sets of 15 at 7.5kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10

[JK]

Wow glutes and legs still so sore when woke this morning

Luckily it was an easy day.
30mins cycle at a good pace then 25mins of rolling out and mobility. Always feel good after this.

[JK]

Yesterdays efforts worked a treat. Was right as rain this morning and ready to hammer them legs again

Week 4 Day 3 - more deads!

Deficit deadlifts (from 6cm rise) - 5 sets of 10 @ 110kg (5,500kg of deads vs 4,800 last week vs 3,600kg the week before!)
Front squat - 3 sets of 12 @ 55kg
Lying hamstring curls - 15x43kg, 12x50, 10x57
Leg extensions - 15x50kg, 12x57, 10x63
Machine crunches - 3 sets of 20 15, 10 superset with banded wall squats (held for 30secs)
Good mornings - 2 sets of 10 with just the bar, 2 with extra 20kg on it

Feels like the gains are coming. Eating a lot more food this week but also crapping a whole lot more. Its noticeable!

[JK]

Day 4 of week 4 done which means moving on to the technique phase next week. Heavier weights and lower reps by the look but not as heavy as the upcoming strength phases.

Today...

Close grip BB bench - 5 sets of 12 @ 62.5kg
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 10 @ 42.5kg
Wall angels - 4 sets of 12 (did these after each BB press set)
Seated DB tricep extension - 3 sets of 12 @ 27.5kg
EZ bar curls - 3 sets of 12 @ 35kg
KB overhead press - 4 sets of 12 @ 10kg

Continuing to feel strong at the mo and no injuries (touch wood). Extra calories getting in.

Outdoors high intensity session tomorrow if dry

[JK]

Outdoor session this morning as in the hot sun

Much the same as Last week. Too many details to go in to but farken killed it

Finished off with nice swim. Managing to swim in the sea most days at the mo. Gotta make the most of the good weather

[JK]

Waitangi Day but that don't stop us. Kicked off the technique phase of the programme today with a crack of dawn legs sessions

Week 5 day 1

Squats - 6 sets of 8 at 85kg (total lifted 4,080kg)
Deficit deads - 3 sets of 5 at 100kg
Leg press - 4 sets of 10 at 110kg
Lying hamstring raises - 3 sets of 10 at 57kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15

Good session. Squat form is feeling A1. Awesome depth and breathing / bracing of core with belt on. Just feels right and could go heaps heavier but won't as trusting the process

[JK]

Week 5 Day 2 and to be honest not that different to the last block for upper. Or so it feels so far!

BB bench - 5 sets of 10 at 60kg (total lifted 3,000kg - gonna track this as interesting to see the progressive overload)
BB row - 3 sets of 12 at 60kg
Tricep pushdown - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - 5 sets of 10

[JK]

Cardio - 25 mins on the bike at decent pace.

Mobility - followed my way through a layne norton youtube mobility workout he does. Not bad

[Paekakboyz]

Will have a look at that guys content JK. We should get Kirwan to change 'cardio' to something else like we do with fluffybunny he he

[JK]

yep for sure but what haha

[Paekakboyz]

hmmm the devils work maybe!

[JK]

@Paekakboyz said in JK vs 2017 - building BigRed:

hmmm the devils work maybe!

Yes!!!! ""of the devils work" Where is @Kirwan when ya need him??

[Kirwan]

@JK said in JK vs 2017 - building BigRed:

@Paekakboyz said in JK vs 2017 - building BigRed:

hmmm the devils work maybe!

Yes!!!! ""of the devils work" Where is @Kirwan when ya need him??

You have to say my name three times...

[JK]

@Kirwan said in JK vs 2017 - building BigRed:

@JK said in JK vs 2017 - building BigRed:

@Paekakboyz said in JK vs 2017 - building BigRed:

hmmm the devils work maybe!

Yes!!!! ""of the devils work" Where is @Kirwan when ya need him??

You have to say my name three times...

@Kirwan
@Kirwan
@Kirwan

[JK]

Week 5 Day 3

Deadlifts - 6 sets of 8 @ 105kg (total 5,040kg)
Hack squats - 3 sets of 10 @ 90kg
Lunges - 3 sets of 10 @ 17.5kg per side
Straight leg deadlifts - 3 sets of 10 @ 60kg
Machine crunches superset with banded wall squats - 3 sets of 10 / 30sec hold
Good mornings - 4 sets of 10 @ 40kg

So was supposed to do squats using the safety squat bar but we dont have one so could have done front squats but decided on hack squats for a bit of a change. Hands feel in a similar position so don't get the same pressure on the shoulders like normal squats.

[JK]

Week 5 Day 4 - great session. Mainly due to it being a friday so a bit of extra arms work plus couple of real hotties in there this morning including Kerry Lee off shortland street

My workout
Close grip bench - 5 sets of 10 @ 50kg (feels light but gotta trust the program --> expect the results)
Lat pulldowns - 3 sets of 12 @ 68kg
BB overhead press - 4 sets of 10 @ 42.5kg
Tricep pushdowns - 3 sets of 20/15/12 @ 50, 59, 68kg each superset with preacher curls - 25, 30, 35kg same rep range
Tricep overhead DB extensions - 3 sets of 12 @ 27.5kg
Rope cable curls - 3 sets of 12 @ 32kg
KB overhead press - 3 sets of 10 @ 12kg
Wall angels (well still floor angels) - 4 sets

[JK]

Outdoor session this morning.

The 'highlight' was a 2 min burpee beep test which was second to last track and just faster and faster and faster until it turned it a sweat dripping blur!!

Decent blow out that's for sure

[JK]

Week 6 Day 1

Squats - 6 sets of 8 at 90kg (total lifted 4,320kg vs 4,080kg last week)
Deficit deads - 3 sets of 5 at 105kg
Leg press - 4 sets of 10 at 110kg
Lying hamstring raises - 3 sets of 10 at 57kg
Hanging leg raises - 4 sets of 10 superset with 10 reps of deadbugs
Banded squats - 5 sets of 15
Banded clamshells - 5 sets of 15

Really like this day but feels rushed. Squats take a bit of time once had a decent warmup, couple lighter sets then 6 working sets with at lest 90 seconds break. Rest of the sessions flies by and I'm never late to work. Will prob need longer rests once move in to the heavier weights.

Weight up over 1kg last week. Prob a bit fast but heaps of crap in there, every day had something like cake, brownie, cupcake, sometimes multiple amounts. Guess may as well make the most of the extra calories I'm allowed!

[JK]

Week 6 Day 2

BB bench - 6 sets of 8 at 65kg (total lifted 3,120kg vs 3,000kg last week - still seems light....gotta trust the process)
Seated row - 3 sets of 12 at 73kg
Tricep pushdown (straight bar) - 3 sets of 12 at 68kg
Seated DB curls - 3 sets of 12 at 17.5kg/side
DB seated lateral raises - 3 sets of 12 at 10kg/side
Internal / external rotations - 5 sets of 15
Prone cobras - didnt do for some reason. Maybe forgot. Will do tonight at home.