JK vs BigRed

[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

[JK]

Some legs today

Warmup - 10mins ride then mobility

Leg extensions --> Leg press --> Lunges X 4 sets
Squats ---> Lying hamstring curls --> Standing calf press X 4 sets
Seated calf press X 3 sets

Abs - hanging leg raises and weighted side bends

Cardio - 10mins on stepper, 10mins on bike

[JK]

Chest and back today.

Machine press superset with lat pulldowns - 5 sets
Machine flies superset with cable rows - 5 sets
Decline crunches - 4 sets
Straight arm pulldowns superset with cable crunches - 4 sets
Jackknife situps superset with planks - 3 sets

20mins on cross trainer

[JK]

Golf this morning then popped in for a quick shoulders and arms session on the way home

Shoulders giant set X 6 times
Seated DB press - 12 reps
BB upright row - 12 reps
Cable side raises - 12 reps
Front plate raises 12 reps
Shrugs - 12 reps

Arms work was
Preacher curls
Cable curls
Tricep pushdowns
Tricep cable extensions

Bit of abs work too

[JK]

Quick holiday update

Prob not eating enough but plenty of beers and wine being sunk.

Been riding the bike a heap around pauanui (location from 27th til about 4th) and will do the same in maratangi for the week following.

Doing 100 pressups every day too and haven’t missed yet but to be honest it’s easy as long as remember. Has a few nights where I’ve had to crank out 50 or 75 before bed

Tan is cranking (for a ginga anyway)

[JK]

Quick visit to the gym this arvo for a basic upper body session

Bench
B.B. row
B.B. overhead press
Pull-ups
Tricep push downs
Db curls

Bit of a classic really.

Dropped about 4kg since Xmas so hope can recover it pretty quickly once back trainingnsnd eating properly