JK vs BigRed

JK

Full body today but took it fairly easy ahead of tomorrow
 
Warmup was 10mins ride
 
Leg press - 20x80kg, 20x120, 20x160, 12x200, 12x200, 12x200
 
Standing BB overhead press - 20x20kg, 12x35, 8x42.5, 8x42.5 dropset --> 10x35
Ling hamstring curls Straight leg deads - 20x30kg, 12x36, 8x42, 8x42 (superset with the BB press)
 
1 arm DB rows - 20x20kg, 12x27.5, 8x32..5
Seated calf press - 20x200, 15x300, 10x340 (superset with DB rows)
 
Then did 6 sets of 12-15 reps of DB lat raises using 7kg DBs
Each set superset with abs work being either decline crunches (sets of 20), medicine ball twists (12 per side), weighted side bends (12 per side)
 
Did some stretch and roll to finish and a couple of sets of the ab roller.
 
Another 10mins on the bike

JK

Late update as been busy as fuark today.
 
Did the 100holes of golf on friday. Went mean as and not even sore the next day. My fitness is well up on last time.
 
Back in the gym today for week 3 of arms --> Arms --> ARMS
 
 
Deadlifts - 10x70kg, 12x110, 10x120, 10x120, 10x120 then rest pause 10sec --> 3 more reps -->10secs --> 2 more reps
 
Superset 1
Dips - 12 unweighted, then +30kg x 12, 12, 12 reps then rest pause (10secs) --> 3 more reps --> 10secs --> 2 more reps
Preacher curls - 12x27kg, 12x27, 12x27, 12x27 rest pause --> 4 reps --> 2 reps
 
Superset 2
Decline DB extensions - 12x12.5kg/side, 12x12.5, 12x12.5
Incline DB curls - 12x15kg/side, 12x15, 12x15
 
Tricep rope pushdowns - 30x42kg
 
Then 15mins cardio on the bike.

JK

Full body workout today and a really good session 

5mins on the bike then leg extensions and a roll out.
 
Squat - 15xbar, 12x60kg, 6x90, 10x100, 12x100, 12x100, 10x100 dropset --> 10x60
 
Seated DB overhead press - 10x22.5kg/side, 12x22.5, 12x22.5, 10x25, dropset --> 10x12.5
Seated HS curls - 12x78kg, 12x78, 12x78 dropset --> 12x54 (superset with the DB press)
 
Lat pulldowns - 12x63kg, 10x66, 10x66 dropset --> 10x48
Lunges - 15/side, 15/side, 15/side (superset with lat pulldowns) + 20 bodyweight squats as a kicker
 
Did some more abs work and a roll out to finish off.

JK

More arms
 
Close grip bench - 10x50kg, 10x65, 10x75, 10x75, 10x75 rest pause (15secs) + 3 reps, rest pause + 2 reps
 
Superset 1
Barbell row - 10x50, 12x50, 12x50, 12x50 rest pause + 4 reps, rest pause + 2 reps
Rubber band pressups 10, 10, 10, 10 dropset 10 no band
 
Superset 2
Barbell perfection curls - 12x27kg, 12x27, 12x27
Tricep OH cable extensions - 10x50kg, 12x50, 12x50
 
Hammercurls - 30 x 10kg/side
 
Finished with 20mins on the bike. Legs needed it after yesterdays squats. Still feeling a bit tight

JK

Was short on time this morning so did one giant set which consisted of me just roaming around the gym banging up sets and reps as I felt fit. Was a bit of a laugh but gym was quiet so didnt seem to bother anyone. Reps were high (ie 15-20 range) and weights a bit lower than usual. Plenty of intensity.
 
Warmup was 10mins ride on the bike. Legs and ass still super tight. Should have rolled.
 
Giant set included 3 to 4 sets of each of: BB clean and press, front raises, leg press, bent over cable row, lateral raises, standing calf raises, weighted decline situps, weighted side bends, hanging leg raises. No real rest, lots of huffing and puffing. About 30mins all up.

JK

Its friday so arms.....day 3 of this 4 week arm programme.
 
 
Chins - 12 unweighted then + 10kg x 12, 12, 12, 10 rest pause + 3, rest pause + 2
 
Superset 1
Incline DB press - 15x27.5kg, 12x30, 12x30, 12x30
Standing D grip cable curls - 10x20kg/side, 12x20, 12x20, 12x20 rest pause + 5, rest pause + 3
 
Superset 2
Standing zottoman DB curls - 12x10kg/side, 12x10, 12x10, 12x10
Seated Tricep OH BD extensions - 12x25kg, 12x27.5, 12x27.5, 12x27.5
 
Reverse cable curls - 2 sets of 30 x 30kg 
Dropset of cable curls from 60kg (to failure) down to bugger all.
 
 
Thinking about shooting off early today if the weather is good and running some stairs on the way home. Just wish the water would warm up so I can cool off with a swim after it.

JK

Stopped at my park on the way home and ran stairs. Did 10 repeats - 5 single step and 5 double step sprints.
 
[url=http://www.iforce.co.nz/View.aspx?i=jp3bv5w1.qda.jpg]<img src="http://iforce.co.nz/i/jp3bv5w1.qda.jpg" alt="jp3bv5w1.qda.jpg">[/url] 

 
Good blow out in the sun. Almost went for a swim at the end as felt like summer. But water still cold as fuark!!

JK

Short week and didnt train yesterday as golfed instead. Means arms today and tomorrow, then friday. Full body thurs. Shouldnt be too bad tho as week 4 of this programme is higher reps and lower sets and no supers or dropsets etc.
 
Deadlifts - 10x70kg, 10x110, 15x110, 15x110
 
Superset 1
Dips - 12 unweighted, then +30kg x 15, 15
Preacher curls - 15x27kg, 15x27
 
Superset 2
Decline DB extensions - 15x10kg/side, 15x10
Incline DB curls - 15x12.5kg/side, 15x12.5
 
Tricep rope pushdowns - 50x38kg
 
Did some abs work to finish.

JK

Decided to mix things up and did some arms today
 
Close grip bench - 15x50kg, 15x65, 15x65
 
Superset 1
Barbell row - 15x40, 15x40
Rubber band pressups 15, 15
 
Superset 2
Barbell perfection curls - 15x25kg, 15x25
Tricep OH cable extensions - 15x44kg, 15x44
 
Hammercurls - 50 x 7.5kg/side
 
Then 30mins on the bike doing hills

JK

Full body blast today. Well kinda.
 
Did 5mins on the bike to warmup then a few non-stop supersets ie no rest, just walk to next station and bang out the reps.
 
1) Leg press - 15x160kg superset with lat pulldowns - 15x48kg X 6 sets of each
2) Leg extensions - 15x48kg/side superset with seated row 15x48kg -X 5 sets of each
3) Shoulders - upight rows 12x38kg superset with cable side raises - 12x5kg/side and front raises - 12x5kg/side X 4 sets of each
4) Hanging leg raises - 12reps superset with seated calf press - 20x300 X 4 sets of each
5) Reverse hypers - 15reps superset with ab roller - 12 reps X 3
 
Done.

JK

Slept in a bit this morning and huge work day but never miss a gym session, particularly when its arms.....Final day of this 4 week arm programme.
 
 
Chins - 12 unweighted then + 10kg x 12, 12, then unweighted for 15, 15 reps
 
Superset 1
Incline DB press - 15x27.5kg, 15x27.5, 15x27.5
Standing D grip cable curls - 15x20kg/side, 15x20, 15x20
 
Superset 2
Standing zottoman DB curls - 15x10kg/side, 15x10, 15x10
Seated Tricep OH BD extensions - 15x25kg, 15x25, 15x25
 
Reverse cable curls - 1 sets of 50 x 18kg 
Dropset of cable curls from 60kg (to failure) down to bugger all.

Paekakboyz

good man! I had to google zottoman DB curls!!

JK

typo - think just called zottman.

Cookie

<blockquote class="ipsBlockquote" data-author="JK" data-cid="532724" data-time="1445584158">Stopped at my park on the way home and ran stairs. Did 10 repeats - 5 single step and 5 double step sprints. <a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=jp3bv5w1.qda.jpg"><img src="http://iforce.co.nz/i/jp3bv5w1.qda.jpg" alt="jp3bv5w1.qda.jpg"></a> Good blow out in the sun. Almost went for a swim at the end as felt like summer. But water still cold as fuark!!</blockquote>
 
Fuck that looks awesome - kinda blows Richmond Park out of the water!

JK

They are great stairs to run as not as hard as concrete ones. There's a good pic of them on the previous page too.

JK

Back in to my usual approach of Heavy Upper Monday, Legs Tuesday, Back and Shoulders Weds, Thurs gonna be outdoor cardio session on the way home (hopefully) and Fridays chest and arms.
 
So today was Upper Body
 
DB flat Bench - 12x25kg/side, 10x30, 8x32.5, 8x35, 8x35
Dips - 12 unweighted, +20kg x 12, 12, 12 reps
T-bar rows - 10x45kg, 10x65, 8x70, 8x70
Widegrip pullups - 10, 10, 10 reps
BB overhead press - 10x40kg, 8x45, 8x45, 8x45 dropset 8x40
EZ bar curls - 8x37kg, 8x37, 8x37 dropset 10x27
Cable tricep pushdowns - 8x74kg, 8x74, 8x74 dropset 10x50

JK

Legs this morning
 
5mins ride to warmup then light leg extenions, wall squat and foam roller
 
Squats - 10xbar, 10x60kg, 5x100, 3x120, 3x120, 8x100
Lunges - 12/per @ bodyweight, then 2 more sets of 12/side holding 10kg plates (superset to last 3 sets of squats)
Front squats - 10x60kg, 10x60, 10x60
Seated hamstring curls - 15x78kg, 15x78, 15x78
Seated calf press - 20x200kg, 15x300, 15x300, 12x340, 12x340
Leg extensions 50/side x 30kg, 50/side x36
 
Finished with a roll out and some abs work before a short 5min ride.

JK

Back and shoulders today
 
Short ride to warmup and help releive the legs which are tight as fark after yesterday
 
Hammerstrength overhead press - 15x20kg/side, 12x30, 10x35, 10x35, 10x35
first couple of sets superset with rubber band pulls, last 3 superset with shrugs - 15x24kg/side
 
Machine row - 3 sets of 15 x 70
Close grip pulldowns - 15x54kg, 12x60, 12x60
 
Seated arnold press - 12x15kg/side, 12x15, 12x15
superset with upright cable rows - 12x44kg, 12x44, 15x38
 
Straight arm pulldowns - 12x44kg, 15x38, 15x38
superset with hyperextensions - 15, 15, 15 reps
 
DB side raises - 15x5kg, 15x5, 15x5
superset with rear delt flies (machine) - 15x30, 15x36, 15x36

JK

No gym this morning as need to drop kids at school each thursday.

Gonna go run stairs on the way home tonight. Cracking day for it

JK

Did stairs. Was alright 
Short chest and arm session this morning 
Did hammerstrength incline, db flies and db pullovers for chest 
Arms work was reverse grip chins, close grip bench, 21s and dips 
Also did some abs work between sets

The Silver Fern

JK vs BigRed