JK vs BigRed

[JK]

Legs today

10mins ride and then a roll out.
Leg extensions - 4 sets
Lying leg curls - 4 sets
Leg press - 8 sets
Lunges - 4 laps
Calf press - 5 sets

Abs work was jack knife sit ups, weighted crunches, weighted side bends and reverse crunches

[JK]

Working from home today cuz I can plus cricket and golf (return of tiger) to follow.

Did cardio this morning and will pop back for shoulders and arms this arvo,

Cardio was 20mins bike, 20mins cross trainer, 20 mins bike again with abs thrown in between.
Abs work was machine crunches (6 sets), hanging leg raises (5 sets) and the finisher which was 30 reps of mountain climbers superset with 15 jacknife situps superset with another 20 mountain climbers. Did this one 4 times.

[JK]

Smashed shoulders

Smashed arms

Too much to write up on the phone

[JK]

Good weekend. Plenty of beers as usual but all low carb and feeling I can get away with a few cold ones as 1) I earn them and 2) i aint competing or anything.

Saturday - no real exercise. Spent most the arvo painting the fence while listening to cricket and working on the tan. A couples down the beach swimming too late in the day.
Sunday - golf so 15,000 steps. Then more beach time

Today - PULL
BB rows - 5 sets
Pullups - 5 sets
T-bar rows - 4 sets
Straight arm pulldowns - 4 sets
Seated row - 3 x drop sets
Cable side raises - 3 x drop sets
Face pulls - 3 sets
Incline DB curls - 5 sets

Abs work was machine crunches, weighted cable crunches, weighted decline crunches

Finished with 12mins HIIT on the cross trainer - 20seconds full noise, 40 sec recovery pace and repeat

[JK]

PUSH this morning
KB waiters carry - 2 laps
BB bench - 6 sets
Machine flies - 4 sets
DB pullovers - 3 sets (push or pull i dunno, sounds like pull, feels like push...maybe its just a stretch?)
BB overhead press - 4 sets
Dips - 4 sets

Cross trainer - 20mins and mixed pace and resistance.

Also went for a short run last night down the beach for a swim. Also tried to wifes TRX setup as she was using it. Did some abs work. Harder than it looks.

[JK]

ughh managed to yield a couple of injuries last night while putting up some christmas lights in the tree in the garden. Was climbing the tree in bare feet and first I managed to stab the bottom of my foot deep enough to bleed and as a reaction somehow did something to my hamstring on the other leg ffs!

Legs today - a struggle!

Warmup was 20mins ride and mobility
Squats - 6 sets
Leg extensions - 4 sets
Straight leg deads - 3 sets
Seated calf press - 4 sets
Abs work was reverse crunches, jack knife situps, mountain climbers and planks.

Out to a volunteer day for work today doing tree planting on a near by island which actually means bbq, beers, beach cricket and swimming. No need to ask - threw in a few sets of curls and pushups at the end of the workout just for the cause

[JK]

Chest and back today.

Machine press - 3 sets
Lat pulldowns - 4 sets
Incline DB press - 4 sets
DB rows - 4 sets
Close grip pulldowns - 3 sets
DB flies 3 sets

Finisher was 3 sets of 15 box jumps ---> 5 pullups --> 15 pressups --> 20 mountain climbers

[JK]

Just shoulders, cardio and abs this morning.

Machine overhead press - 6 sets
BB upright row - 5 sets
Front plate raises - 4 sets
Rear delt flies - 3 sets
Seated DB side raises - 3 sets

20mins on the bike
Abs - decline weighted crunches, hanging leg raises, mountain climbers

Might pop in to gym on way to kids cricket later for arms

[Paekakboyz]

Good man, no skipping arm day

[JK]

Soo much boozing, every weekend at the moment. Fri / Sat / Sun all included beersies and no real exercise.

This morning was PULL

KB swings in to KB rows - 3 sets
Lat pulldowns - 4 sets
Seated row (wide grip) - 4 sets
Upright cable row - 3 sets
Facepulls - 3 sets
Machine curls - 3 sets
EZ bar 21s - 3 sets

Cardio - 15mins on cross trainer @ moderate pace

Abs work was machine crunches, jacknife situps, moutain climbers and side planks - 3 sets of each

[JK]

PUSH and cardio

Machine flies - 3 sets
BB bench - 5 sets
Incline DB bench - 3 sets
Cable crossovers - 3 sets
Machine overhead press - 5 sets
Machine tricep extensions - 3 sets
Seated DB extensions - 3 sets

Cardio - 25 mins on the bike

[JK]

Legs this morning but forgot my knee sleeves and didnt feel like squatting without them

Warmup (and cardio for day) was 20mins ride then mobility.

Deadlifts - 6 sets with top 3 sets being 3 reps @ 160kg
Leg extensions - 6 sets including dropsets for last 3
Seated calf raises - 5 sets

Abs work was heavy machine crunches, weighted side bends, swiss ball crunches and mountain climbers

Pretty poor workout really.

Diet really shit at the moment too. Too many end of year functions and lunches etc. That's always the problem with shredding for summer as opposed to shredding for a comp in the middle of the year. Supposed to be going to the races this arvo so could be another day involving beersies

[Paekakboyz]

Shit diet!!? You called?? ha ha bro I hear ya. This time of year is always harder with kai, add in some celebratory beers and epic sunshine and cutting gets cut!

Given you train the house down for like 95% of the year I reckon you can give yourself a pass.

But I'm not so sure about this missing squats though!

[Kirwan]

Yep, this thread is the metronome of updates. Very consistent with your exercise.

[JK]

Thanks guys. I do try!

Today was chest and back

Pushups superset with barbell row (just the bar) - 3 sets as a warmup
Incline BB bench - 6 sets
T-bar rows - 4 sets
Straight arm pulldowns - 3 sets
Machine press - 4 sets
Close grip pulldowns - 3 sets
DB pullovers - 3 sets

Cardio - 20mins on cross trainer
Abs - reverse crunches, rollouts, hanging leg raises

[taniwharugby]

@paekakboyz yep diet is my nemesis, and this is directly related to my belly fat!

The only way to shift it, would be a pretty decent shift to my diet, but I'll do it for a few days, weeks then fall off and be back where I started.

Just don't quite have the motivation to shift it, but then when I have a shirt on I look like I have a flat stomach, so it isn't 'that bad'

[JK]

I get major sweet cravings and find it hard to turn down anything that includes any of custard, icing, caramel, cream etc and there is always plenty of it going around

[JK]

Usual Friday sorta stuff

Shoulders
Machine press - 5 sets
B.B. Upright row - 4 sets
DB side raises - 3 x dropsets (10 reps each of 10, 7.5, 5kg)
Face pulls - 3 sets
DB shoulder press ladder - 10 reps at 10kg, 12.5, 15, 17.5, 20kg then back down to 10
Front plate raises superset with shrugs - 3 sets

Abs - machine crunches, decline crunches, hanging leg raises

arms
Machine curls superset with machine press - 3 sets
DB hammer curls superset with dips - 3 sets
Cable curls superset with triceps push downs - 3 sets

Cardio - 30 mins on bike

[JK]

In to that final week of training before christmas - PULL

Lat pulldowns - 4 sets
DB rows - 4 sets
Straight all pull downs - 4 sets
Bent over cable rows - 4 sets
DB side raises - 3 sets
Face pulls - 3 sets
EZ bar curls - 4 sets

Decline weighted crunches, Cable crunches, Hanging leg raises, Mountain climbers

Cardio was 20mins on cross trainer

Meanwhile, the beers keep flowing. Just gotta blame the good weather, living right on the beach and the cricket on tv at the mo. Was mid arvo on saturday and popped down for a quick swim and a random guy offered me a cold beer even before I had stepped on to the sand. It was a farken sign I tell ya!

[JK]

And PUSH today.

KB waiters carry to warm up

Chest / triceps giant set X 6 times through
BB incline press - 10-12 reps
DB flies - 12-15 reps
Pressups - 12-15 reps
Tricep pushdowns - 12-15 reps
Dips - 12-15 reps

Machine shoulder press - 3 x dropsets from 57kg --> 50 --> 43 --> 36 --> 29 --> 23

Cardio was 25mins on bike

Abs - machine crunches, reverse crunches, jack knife situps