JK vs BigRed

[JK]

Diet content looks good but most important thing is really serving size and total calories being consumed vs what you theoretically should need for your body weight and activity levels. I find i maintain weight at around 2800 cals/per day so have chopped it back to an average of 2400 now as a starting point and will take a bit more out in a few weeks as needed OR add activity (ie cardio) in. The composition of protein, fat and carbs is purely up to how your body responds. I find Im better with higher protein and higher fats (as long as good fats) in my diet and lower carbs. My wife is opposite and can do really well off a carby as fuk diet. Kinda jealous! Shes always hungry tho where as i'm not as protein and fats tend to satisfy for longer.

Re canned chicken and tuna, not my preference but its an easy fallback option and would rather have that in order to get my protein than miss out. Got a couple of small watties cans here and they are a bit carby, one with sweet corn is 12g protein, 6g fats and 5g carbs (1.6sugar). Another I have here is Select range (just our generic offering from Woolworths) and its 14g progein, 6g fats and 1gram carbs so a bit better. The big tuna cans can be pretty good. I go for with olive oil usually and can get like 35grams protein, 10-30grams fat and only 2g (or less carbs). These are great for when no fresh protein available.

Rice wafers, rice cakes, rice thins...i think they are all the same. Ones I have here are multigrain and 4grams per thin.

Just back re your diet, when do you train in the day? Any regular time or does it vary?

[JK]

Todays gym session was cardio and a bit of legs and abs

Started with 20mins on the bike and cranked it. Good pace 10mins then cranked resistance and got up out of the saddle for a few mins. Last 5mins was back to pace in the saddle.

Rollout and mobility.
Squats - 5 sets of 10 @ 100kg each superset with hanging leg raises.
Standing calf raises - 3 sets superset with ab rollouts.

Done

[Rancid Schnitzel]

@jk

I prefer to train in the morning but this week has been 3 evening sessions. Mornings is good because I smash breakfast when I get home. Evenings are often too late and upset the eating a bit.

Other than the cup of oats I don't measure quantities. Usually chicken and rice will be one large breast and a fair heap of rice. Should be better at measuring amounts though.

[JK]

Smashed chest and arms this morning. Need to lift the intensity in my workouts so listening to music again. Sepultura today!

Chest work was about 8 sets of seated chest press - reps ranged from 20 down to about 8 with 3 sets superset with flies and 3 sets superset with DB pullovers

Arms work was 3 sets of 20 for both cable curls and tricep pushdowns
4 sets of 10 of EZ bar curls superset with skullcrushers
Finisher was DB hammer curls triple drop sets (well double technically - 12.5kg --> 10kg --> 7.5kg) superset with tricep dips in to tricep pushups (1/1rep -> 2/2reps etc up to 5/5 and then back down to 1/1) X 2

[Paekakboyz]

Bro, I made the mistake (lol) of adding in some ring push ups to our last chest day. Ma biddies are still sore lol!!

Seated chest press is tumeke aye, def hits different areas and angles on your chest. Can we tough on shoulders if you mess up your set up though.

Triple drop sets! yeah boi!!

[JK]

Kept to eating plan pretty well over weekend. Not perfect but not bad. Prob still a few too many beers with a function on friday night, a couple of quiets on Saturday while bbqing and then a few courtside at breakers game last night. Not gonna hurt too much.

Today, upper body heavy.

BB bench - 6 sets
DB rows - 6 sets
Incline DB bench superset with dips - 3 sets
Cable rows - 3 sets
BB overhead press - 4 sets
Wide grip pullups - 4 sets
Preacher curls - 3 sets
Overhead DB extensions - 3 sets

Cranked through it with good intensity. Good to be training to music again. Way more focus.

[JK]

Legs today

Usual ride to warm up and then mobility work and rolling.
Leg extensions - 5 sets
Lying leg curls - 5 sets
Squats - 6 sets working up to 3x3 @130kg
Leg press - 4 sets
Calf press (using leg press) - 4 sets

Abs work was hanging leg raises, weighted side bends, medicine ball crunches and leg drops - 3 sets of each

[JK]

Back and shoulders this morning and kept it dam simple

Back
Lat pulldowns superset with seated cable rows - started with 15 reps @ 41kg of each and worked up to a top set of 8x82kg - 10 SUPER SETS
Straight arm pulldowns - 3 double dropsets of 10x50kg --> 10x41 --> 10x32

Shoulders
DB should press (partials to keep the tension) 10x20kg/side for 10 SETS superset with DB lat raises (12x7.5kg/side) for first 5 sets and then Facepulls (12x36kg) for 2nd 5 sets

[JK]

Calves absolutely shot this morning. Legs II was a no go so opted for 30mins cardio on the bike and a roll out before some abs work.

Abs work was
Cable crunches - 5 sets
Decline medicine ball twists superset with decline weighted crunches - 5 sets
Cable chops - 3 sets
Hanging leg raises - 3 sets

On a training course for the day so likely to be shit food (high carb, low protein, bad fats) so need to take it easy on the eats

[JK]

Eats yesterday actually not too bad. Avoided the breads and wraps etc and smashed meat and salads all day. Lots of salmon too!

Today was chest and arms

DB flies - 3 sets
Incline BB bench - 6 sets
Cable crossovers - 3 sets
Tricep pushdowns - 4 sets
Cable curls - 3 sets
Incline DB curls - 3 sets
Overhead cable extensions - 3 sets
EZ bar 21st superset with dips - 3 sets

[JK]

Not a bad weekend. Ate OK. Drank a few beers though but nothing crazy. Good walk out with the family yesterday. Wife bought a TRX setup for home so may try that out sometime.

Upper body today

BB bench - 6 sets
BB row - 6 sets
Chest dips - 5 sets
Chins - 5 sets
Machine shoulder press - 6 sets with last 3 sets superset with DB side raises
Machine bicep curls superset with tricep extensions - 4 sets

[JK]

Legs today

10mins ride for warm up then mobility, rollout etc
Leg extensions - 4 sets
Lying hamstring curls - 4 sets
Squats - 6 sets
Leg press - 4 sets
Calf press - 4 sets
Abs work - 3 sets hanging leg raises and 3 circuits of weighted crunches, leg drops and some other ab exercise movement i dont know name of

Finished with another 10mins on bike but much faster paced

[JK]

Back and shoulders this morning.

Pretty standard sort of workout but good intensity.

[JK]

Bit of lower body today.

20mins on the bike
Lunges - 3 laps of track
Kettle bell squats - 5 sets of 15
Leg extensions - 5 sets of 15
Abs work was cable crunches, ab machine, leg drops, reverse crunches, leg drops, decline weighted crunches, planks. 3 to 5 sets of each

20mins on cross trainer

[JK]

Chest and arms today

Incline BB bench - 5 sets
Machine flies - 4 sets
Machine press - 4 sets

Seated DB curls - 4 sets
Preacher curls - 4 sets
Reverse cable curls - 3 sets
Tricep pushdowns - 4 sets
Skullcrushers superset with bench dips - 4 sets

Quick bit of extra abs work to finish

[JK]

Slight change up for the next few weeks

PULL / PUSH / LEGS / CHEST AND BACK / SHOULDER AND ARMS or something like that anyway. Will see how it pans out

PULL
Deadlifts - 6 sets (top sets 5x150kg)
Weighted chins - 5 sets
DB rows - 4 sets
T bar rows - 3 sets
Upright BB rows - 4 sets
DB side raises - 4 sets
EZ bar curls superset with DB hammer curls - 4 sets

Was supposed to play golf but canned due to weather so added 30mins of sweat on the cross trainer and some abs work

[JK]

PUSH today

Weighters carry - 3 lengths
BB Bench - 6 sets
DB incline flies - 4 sets
DB incline bench - 4 sets
BB overhead press - 5 sets
Machine press superset with Machine flies - 3 sets high rep
Dips - 5 sets

[JK]

Legs

10mins ride then mobility
Leg extensions - 3 sets
Hamstring curls - 3 sets
Squats - 6 sets
Straight leg deads - 4 sets
Hack squats - 3 sets
Calf press (using hack squat) - 4 sets
Seated calf press - 2 sets

Cardio - 30mins on the bike
Abs - machine crunches - 3 heavy sets, 3 lighter high rep sets

[JK]

Chest and back today
DB bench superset with lat pulldowns - 5 sets
Incline BB bench superset with bent over T bar rows - 4 sets
DB pullovers superset with seated rows - 3 sets
Cable crossovers superset with closegrip pullovers - 2 sets (stopped as had pinching nerve type feeling in left upper pec area)

Metabolic conditioning - 10 box jumps --> 5 widegrip pullups --> 15 pressups X 5 rounds (20sec rest between rounds). As get a bit fitter I will do rounds for time and see how many I can crack out in 10mins. Todays 5 rounds took about 6mins I think but wasnt putting the pace on at all. Today was all about survival.

I will be adding something similar to end of Tuesdays session as well - probably the dips / closegrip pressups tricep finisher I sometimes do.

[JK]

Shoulders and arms this morning

Seated DB press - 3 sets arnie, 3 sets partial reps
Cable upright row superset with front raises - 3 sets
Seated DB lat raises superset with face pulls - 3 sets
Machine curls superset with machine tricep extensions - 3 sets
Single arm cable curls superset with straight bar pushdowns - 3 sets
EZ bar 21s superset with bench dips - 3 sets

Quick bit of abs work - 3 sets each of medicine ball crunches and mountain climbers