JK vs BigRed

JK

Week 4 is underway with a relatively short workout today. 
 
Started with 1000m row at 3.45 before quick stretch. 
 
Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 63kg, 6 x 66kg 
Seated row - 10 x 60kg, 8 x 66kg, 8 x 69kg, 7 x 72kg 
Shrugs - 2 sets of 15 @ 75kg per side 
Rear delt flies (machine) 3 sets of 12 at 36, 39 and 42kg 
Tricep push downs supersetted with incline DB curls - 15 x 54kg/15 x 15kg and then 3 supersets of 12 x 60kg/12 x 15kg 
 
Abs class - was a circuit with 45 seconds each of swiss ball crunches, prone hold, some weird thing lying on ur back with legs up on swiss ball, medicine ball twists and a praying mantis hold on a swiss ball. 2 times through.

MN5

[quote name='BartMan' timestamp='1359685103' post='340842'] 
I like when you're curling, and you get the bar to a point and you can't lift anymore, so you hold it there trying too for as long as you can, until it feels like you're about to blow your biceps out. Funnily enough, I have not done this in the last few months!!! 
[/quote] 
 
I've done 1RMs of about a hundie on these, they look ugly as fuck on the way up but as you try and resist on the way down the burn is off the charts. Gotta be good for the cannons.

JK

Still cant get over how brutal the legs day is on this programme. Really smashes me good. And even more so this morning as had a shocking nights sleep thanks to the little one. Possibly got 3 hours MAX. This mornings workout was therefore brought to you by 2 scoops of rage and not much else! 
 
So 5 mins on the bike to warmup as usual. Plus did another 5 at the end. Workout was 
Leg extensions (12 reps per side) supersetted with leg press (for 8 reps). Weights were 60kg/300kg, 60/320, 60/340 and 60/360 over the 4 sets. Managed to push out 9 reps on the leg press last set to failure. 
Squats - 10 x 60kg, 8 x 80, 6 x 100, 5x 110. Was supposed to do lower weights/higher reps here but not what I wanted this morning. 
Deadlifts - 8 x 70kg, 6 x 110, 3 x 140, 2 x 160, 8 x 110. Again, supposed to do lower weights/higher reps but no thanks 
Standing calf raises - 8 x 170kg, 8 x 180kg, 18 x 180kg (failure set) 
 
Poked! Gonna need a few coffees to get me through today. Have a 2 hour SOX meeting this arvo which has a real risk of me falling a sleep!

JK

Waitangi Day workout so gym didn't open til 8am. Meant i could train after my morning proats and coffee which was a nice change 
 
Bench press - 10 x 60kg, 8 x 70, 8 x 75, 6 x 77.5 
DB flyes - 10 x 10kg, 10 x 12.5, 8 x 15, 8 x 17.5 
Upright cable rows - 10 x 38kg, 10 x 38, 8 x 44 (bonus exercise as not part of the programme but felt the need) 
Cable side raises - 10 x 11kg per side, 10 x 12.5, 10 x 12.5 
Skull crushers - 2 x triple drop sets of 32kg, 29.5 and 27kg for 8 reps each weight. 
Standing DB bicep curls - 2 x triple drop sets of 17.5, 15 and 12.5kg for 8 reps each weight.

JK

20mins on the cross trainer this morning then I joined one of the the classes we have going on which today was a kettle bell circuit. 
 
Got allocated the 18kg kettle bell and circuit was as follows: 
 
kb swings x 20 
Kb clean and press x 10 each side 
Kb sumo squats x 20 
Kb rows x 10 each side 
Kb press (lying on back on a mat) x 10 each side 
 
Had to do it 6 times through and took me 20.45 today and I felt pretty dam buggered!

Paekakboyz

Just had some Rage pre-workout. I was meant to sniff it aye?!!! Will let you know how I get on - the last lot was pretty good!

JK

Yeah either sniff it or try get it right up under ya eye lids mate <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/crazy.gif' class='bbc_emoticon' alt=':crazy:' /> 
 
Stay safe buddy

MN5

[quote name='Paekakboyz' timestamp='1360204856' post='342169'] 
Just had some Rage pre-workout. I was meant to sniff it aye?!!! Will let you know how I get on - the last lot was pretty good! 
[/quote] 
 
Saw you walking up Abel Smith street with a huge spring in your step today Paeks, I'll blame it on the RAGE !!!!!

JK

Good workout this morning. 
 
Started with a 500m row and then did a couple of sets of pullups to finish the warmup. 
 
1 arm DB rows - 10 x 27.5kg (per side), 8 x 30, 8 x 32.5, 8 x 35 
Seated row - 10 x 60kg, 8 x 66, 8 x 69, 8 x 72 
Rear delt flies (machine) - 12 x 36kg, 12 x 39, 12 x 42 
Close grip bench (incline) 8 x 50kg, 6 x 55, 6 x 55, 6 x 60 
Ez bar curls - 8 x 37kg, 8 x 37, 6 x 39.5, 6 x 39.5 plus two bonus sets at the end of 10 x 27kg. 
Tricep push downs (cable) - 20 x 50kg, 10 x 68kg, 10 x 68 dropsetted with 10 more of 50kg. Bonus exercise for the day. 
 
Also did abs class - started with circuit of crunches, twist and crunches, reverse crunches and leg drops. 45 seconds of each and twice through with todays added bonus of no rest between repeats. Finished abs with 100 rocky situps which wasnt too bad - knocked off 10 per side at a time and after about 50 the burn in the abs peaked and didnt (couldnt?) really get any worse.

JK

Another week (5?) underway so officially half way through. todays workout was: 
 
Bench press - 10 x 50kg, 8 x 60, 6 x 70, 6 x 75. 6 x 77.5 
Incline DB press - 12 x 25kg, 10 x 27.5, 8 x 30, 8 x 30 
BB Overhead Press - 10 x 40kg, 8 x 45, 8 x 45 6 x 47.5 (did this standing as hadnt done this for a while but felt like a change from seated DB press) 
Side lat raises (cable) - 12 x 11kg, 12 x 11, 10 x 14 per side 
Tricep push downs supersetted with incline seated DB curls - 4 sets in total for 12 reps of each per set at 56kg/15kg, 62/15, 62/15, 68/15 
 
 
Didn't have time for abs class so just did 3 sets of 15 hanging leg raises at the end.

Paekakboyz

Your programme has you hitting your heaviest sets last? rather than building up in the middle and working back down again? 
 
How are you finding it so far?

JK

Yeah this one seems that way. You are supposed to hit failure on the last set of usually 2 of the core exercises each day. Finding it ok but a bit diffferent from what I am more used to doing which is pyramiding so always finishing with a lighter set and a few more reps.

Paekakboyz

It'll be good for you though, keeps the intensity up throughout - sometimes I think adding high volume (till failure) sets at the end means you don't work quite as hard during heavier sets earlier on.

JK

Ouch legs day! Short and sharp as usual but got me good. 
 
5mins cycle to warmup and did another 5 at the end but workout was: 
 
Squats - 15 x 60kg, 12 x 70, 10 x 80, 10 x 90, 10 x 100 (dont like high rep squats!) 
Standing calf raises - 15 x 130kg, 10 x 170, 10 x 190, 10 x 190 
Leg extensions - triple drop sets of 60kg (10 reps), 48kg (10reps) 32kg (10reps) then 2nd drop set was 66x8, 48 x 8, 36 x 8. OUCH 
Ham string curls - more triple drop sets - 2 sets of 48kg/8reps, 42/8 and 36/8. More OUCH

JK

Legs pretty sore today but par for the course and a good sign. Really felt it on the rower during this mornings warmup. 
 
Todays workout was: 
 
1 arm DB rows - 10 x 30kg, 8 x 32.5kg, 8 x 35kg, 8 x 35kg per side 
Lat pull downs - 10 x 54kg, 8 x 60kg, 6 x 66, 6 x 66 
Shrugs - 2 sets of 15 x 80kg per side. 
Rear delt flies (machine) 12 reps of 36kg, 39kg and then 42kg 
Skull crushers - triple drop sets of 1) 32kg, 29.5kg, 27kg and then 2) 34.5kg, 32kg, 27kg for 8 reps each weight. 
Standing DB bicep curls - 2 x triple drop sets of 17.5, 15 and 12.5kg for 8 reps each weight. Did same weights as last week here and should have lifted it as wasnt quite as hard as I remembered it to be. 
 
Quick weigh-in too - 80.2kg.

JK

No training yesterday and decided to stay home and give the wife a valentines day early morning workout. Was my non lifting day anyway. 
 
So today had a sample of musclepharm assault to use and was good stuff as usual. Mid workout I was sweating like Oscar pretorius. 
 
Incline DB bench - 10 x 25kg, 8 x 27.5, 7 x 30, 7 x 30 
DB flies - 12 x 10kg, 10 x 12.5, 10 x 12.5, 8 x 15 
Lat raises (cable) - 12 x 11kg, 10 x 14kg, 10 x 14 per side 
Upright cable rows 2 sets of 12 at 38kg - bonus exercise 
Abs class - usual Friday circuit but 3 times through and then a 3 min prone hold 
CG bench press - 10 x 50kg, 8 x 60, 7 x 65 (got stuck with no spotter so had to roll in off, lucky was close grip so not too heavy), 10 x 60kg 
Ez bar curls - 10 x 27kg, 8 x 37kg, 6 x 39.5, 6 x 39.5, 10 x 27kg 
Oh cable extensions - another bonus exercise - did 3 sets of 12.

JK

Week 6 now underway 
 
Lat pull downs - 8 x 54kg, 8 x 60, 8 x 66, 8 x 69 
Seated rows - 10 x 60kg, 8 x 66, 8 x 72, 8 x 72 
Shrugs - 15 x 65kg, 15 x 75, 15 x 75 
Rear delt flies (machine) - 12 x 36, 12 x 39, 12 x 42 
Tricep push downs supersetted with incline seated DB curls - 4 sets in total for 12 reps of each per set at 56kg/15kg, 62/15, 62/15, 68/15 
 
Got a nice comment from randy sandy (an older but fit woman.....one of those types who would photocopy their tits at friday drinks) this morning who said I was looking noticeably bigger in the shoulders and chest over the past few weeks. Was good feedback to get. 
 
 
No real exercise over the weekend other than a leisurely game of golf. Played one of the longer courses in Auckland (5700m) and carried my bag as usual in the hot sun. Shot an 80 which included a lot of good and bad golf - 1 eagle, 3 birdies, a triple bogey, a double bogey and a whole lot in between. New driver is going well. Hit some long bombs at times much further than before. Good fun!

JK

Legs smashed and smashered. Good 10mins ride to warmup up and then hit em hard. 
 
Leg extensions (12 reps) supersetted with 8 reps of leg press - 60kg/300kg, 66/320, 66/340, 69/340. 
Squats - 10 x 60kg, 10 x 80, 10 x 90, 8 x 100, 10 x 60 
Deadlifts - 10 x 70kg, 10 x 110kg, 10 x 130, 8 x 140. 
Standing calf raises - 20 x 130kg, 15 x 150, 15 x 150, 15 x 150 
 
Finished with another 10 mins on the bike. 
 
Think I am gonna roll in to 5x5 programme after this one is complete which means squats 3 times a week (mon/weds/fri) but may try and make the weds squats front squats to keep things interesting.

Paekakboyz

def a fan of mixing in front squats and box and/or deep back squats. My front squat technique has been getting heaps better and it really helps on back squats. 
 
Back to 55? I want to see your numbers go up on squats bro - if you can crank out that sort of volume (8+ reps) at 90-100kg you should be looking at 120kg for 3-4! Don't want your DL numbers to get too far ahead lol 
 
Where have you seen gains during this particular programme? or are you expecting/hoping that it'll super charge your transition back into 55?

JK

Yeah i want to see my squat go up too and pretty sure it will under 5x5. Deads are a fair bit ahead. About 50kg different for 5RM. 
 
 
Current programme is bit of a mass programme and has a real focus on arms - hitting bis and tris 3 times a week with different approaches each time (is supersets / dropsets / heavy). These are supposed to assist with development in some of the primary lifts I(bench etc) so I'mm hoping it will supercharge me back in to 5x5. One of the PTs yesterday actually said it was a good programme to lead in to a strength training programme and I was gonna do 5x5 anyway......

The Silver Fern

JK vs BigRed