JK vs BigRed

[JK]

Did a short conditioning workout at home today. Going to try do one every weekend as we approach summer <br><br>
Started with a warmup of 25 jumping jacks 25 mountain climbers repeated 4 times<br><br>
Then did circuit of<br>

• 50 lunges<br>
• 20 pressups <br>
• 50 squats<br>
• 20 pressups <br>
• 50 jumping jacks <br>
  Then rest <br><br>
  Did it 3 times through. Short and sweet. Had ideas of doing some abs stuff at the end but never got there

[JK]

<p>Bit of change.....bro split week. And because its Monday then CHEST and Tris</p>
<p> </p>
<p>Workout was as follows:</p>
<p>Cable cross overs - 2 sets of 20 @ 14kg/side, 1 set of 15 @ 20/side</p>
<p>DB flat bench - 20x25kg/side, 15x30, 12x32.5 10x35</p>
<p>Incline machine press - 15x 130 (pounds), 12x150, 10x170, 8x190, 8x190</p>
<p>Incline DB flies - 20x10kg/side, 20x10, 15x15</p>
<p>Pec deck - 20x48kg, 20x54</p>
<p>DB pullovers - 20x15kg, 15x17.5, 15x17.5</p>
<p>Decline DB extensions - 15x10kg/side, 15x10, 15x10</p>
<p>Dips (tricep focus) - 15 (unweighted) + 15kg x 12, 12, 12</p>
<p> </p>
<p>Straight bar tricep pushdowns - 20x44kg, 15x56, 12x62</p>
<p> </p>
<p>Been a while since I did a workout like that where really focused on chest. This week should be a good change up</p>

[Paekakboyz]

<p>I can add a vote for incline DB press. We've been adding these during chest days and they've been good. </p>
<p> </p>
<p>Looks like you have shaken that bug mate and are back to getting work done!</p>

[JK]

<p>Yeah I like the incline DB press. Usually do them on Mondays but decided not to today.</p>

[JK]

<p>Back and biceps today</p>
<p> </p>
<p>Lat pulldowns (Neutral grip bar) - 20x48kg, 15x54, 12x60, 10x66</p>
<p>Seated row - 20x48kg, 15x54, 12x60, 10x66, 8x72</p>
<p>1 arm DB rows - 15x25kg, 12x30, 10x35, 10x35</p>
<p>Pullups - 12 unweighted, + 10kg x 6, 6, 6, 5 reps</p>
<p>1 arm pulldowns - 15x32kg, 12x38, 10x44</p>
<p>Straight arm pulldowns - 15x36, 12x42, 10x48</p>
<p>Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5</p>
<p>BB 21s - 20kg, 25, 25</p>
<p> </p>
<p>Finished with 12mins on the cross trainer again.</p>

[JK]

<p>Legs today and reps for days!</p>
<p> </p>
<p>Warmup was 10mins ride on the bike and then some mobility work. Didnt roll out as had a good rollout session at home last night.</p>
<p> </p>
<p>Leg extensions (dual) - 20x50 (pound), 20x50 then did a new variation which was 8 reps normal then 4 with extended hold (3 seconds) followed by 5 shorter pulsing style reps. Did these at 70, 80 and 90 pounds (ouchh!)</p>
<p>Lying hamstring curls - 20x36kg, 15x42, 15x42</p>
<p>Reverse hypers - 15, 15</p>
<p>Squats - 10x60kg, 12x60, 10x80, 12x80, 15x80 each superset with 20 bodyweight squats with heals raised on 5kg plates. First time squatting for a while and felt good.</p>
<p>Lunges - 1 lap of gym (unweighted), then 4 laps @ 10kg/side</p>
<p>Leg press (high foot placement / push through heels) - 30x80kg, 30x160kg, 30x160, 30x160 dropset --> 30x120 --> 30x80 --> 30x40 (killer!)</p>
<p>Seated calf press - 20x200, 20x300, 20x300, 20x300</p>

[Paekakboyz]

<p>Good to hear the squats are going well - nice to shake that back soreness. </p>

[JK]

<p>Shoulders today. Was going to do abs but thought nah give the back a bit more rest (sounds a good excuse!)</p>
<p> </p>
<p>Rubber band warmups - 3mins</p>
<p>Cable side raises - 20x5kg/side, 15x8, 15x8</p>
<p>Machine reverse facing shoulder press - 20x50 (pounds), 15x70, 15x70</p>
<p>DB upright rows - 20x10kg/side, 15x12.5, 12x15, 10x17.5</p>
<p>Seated DB press ladders - 10rep each of 10kg/side --> 12.5 --> 15 --> 17.5 --> 20 --> 17.5 --> 15 --> 12.5 --> 10     X  2 ladders</p>
<p>Seated DB raises - 12x7.5kg/side superset with BB front raises - 12x12kg superset with facepulls 15x26kg    X 4</p>
<p>Cable shrugs - 20x90kg back / 20x90kg front,, 20x96/96, 15x102/102, 15x102/102</p>
<p>More machine shoulder press but front facing - 50x50 (pounds)</p>
<p> </p>
<p>Finished with 12mins on the cross trainer.</p>

[Paekakboyz]

<p>For the cable shrugs have you got the hinge/pulley set right at the bottom and you shrug upward - or a different set up? We did some face pulls a few weeks ago and those fuckers burn when you hit the right spot. I found having to have high elbows but keep my shoulders down tricky. It's easy to shrug part way through the movement.</p>

[JK]

Yeah i use the setup with pulley right at the bottom. You just have to get in real close to the support in order to shrug almost vertical

[JK]

<p>Good arms session this morning.</p>
<p> </p>
<p>Preacher curls wide grip superset with narrow grip - 12/12 @ 17kg, 12/12 @ 22, 12/12@ 22 (find these great for getting a bit of blood in the biceps)</p>
<p>Tricep pushdowns superset with bench dips - 20x38kg / 12 dips, 20x44/12, 20x44/12 (same as above but to get the triceps pumped)</p>
<p>Incline DB curls - 15x12.5kg/side, 12x15, 10x17.5, 10x17.5</p>
<p>Close grip bench - 15x60, 12x70, 10x75, 10x75</p>
<p>Single arm preacher curls - 10x17.5kg/side, 10x17.5, 10x17.5</p>
<p>Overhead cable curls - 15x20kg/side, 10x26, 10x26, 10x26</p>
<p>Skullcrushers - 15x27kg, 12x32, 10x32, 10x32</p>
<p>BB drag curls superset with hammer curls - 12x17.5kg / 10x10kg/side, 12x22/10x10, 12x22/10x10</p>
<p>Haymaker - 1 dip --> 1 close grip pushup --> 2/2 --> 3/3 --> 4/4 --> 5/5 --> 4/4  --> 3/3 --> 2/2 --> 1/1     X 2</p>

[JK]

Another at home conditioning workout today.<br><br>
Did the following 4 times through with 1 min rest between each time<br><br>
20 jumping jacks<br>
20 squats<br>
20 push-ups <br>
20 jumping jacks <br>
20 high knees<br>
20 plyo lunges <br>
20 push-ups <br>
20 jumping jacks<br>
20 squats<br>
20 mountain climbers<br>
20 lunges <br><br>
First circuit not too bad but the following ones tire you quick. The jumping jacks are like a working rest.<br><br>
Off to a wedding now

[JK]

Another week underway and it will be a bit disrupted as wife away to Aus for 4 or 5 days meaning daddy daycare for me and no early morning gym sessions!

Today was upper body while still taking it easy on the lower back

BB bench - 15x60kg, 10x70, 8x80, 5x90, 5x90, 5x90
T-bar rows - 15x45kg, 10x55, 8x65, 8x65, 8x65
Incline DB bench - 12x30kg/side, 15x30, 15x30
Seated row - 15x60kg, 15x60, 12x66
Smith machine seated overhead press - 15x30kg, 12x40, 10x45, 10x45, 10x45
Pullups - 10, 10, 10, 8 reps
EZ bar curls - 15x27kg, 8x37, 10x37, 10x37
Tricep V bar pushdowns - 15x62kg, 10x74, 10x74 , 8x74 dropset --> 8x62 --> 8x50

Finished off with 10mins on the cross trainer

[JK]

Legs today - still not going too heavy as back recovers but feeling better everyday.

Warmup was 5mins on the bike then a rollout, mobility work including glute bridges
Leg extensions (dual) - 20x50 (pounds), 15x70, 12x90, 12x110
Lying hamstring curls - 20x36kg, 15x30, 12x42, 12x42 (did these superset with leg extensions)
Squats - 10x60kg, 12x60, 10x90, 12x90, 12x90 superset with some light straight leg deads 15xbar
Box squats - 12x60kg, 12x60, 12x60
Leg press (high foot placement / push through heels) - 30x120kg, 20x160kg, 25x160, 15x160
Lunges - 4 laps of gym @ 15kg/side - laps 1 and 3 superset with 15 reps of reverse hypers
Standing calf press - 20x130kg, 15x150, 15x150, 15x150

Finished with another 5min ride.

[JK]

A bit of back and shoulders this morning

Back work was fairly limited but effective
Lat pulldowns - 20x48kg, 15x54, 12x60, 10x66
DB rows - 20x25kg/side, 15x30, 12x32.5, 10x35
Close grip pulldowns - 20x48kg, 15x54, 12x60, 10x66

Shoulders work
Seated DB press - 10x17.5kg/side superset with DB side raises 10x7kg per side X 10 sets
Upright row - 8x44kg superset with facepulls 12x32kg superset with machine rear delt flies 15x30kg X 5 sets
Shrugs (using hammersmit press) - 20x60kg/side, 15x75, 15x75, 15x75, 30x40

Finished with 12mins on the cross trainer

Daddy day care next two days so not exactly sure if/when can train.

[MN5]

Love the new avatar bro, MULLETS RULE !!!!!!!!!!!!

If you can't get to the gym you can always do some lunges ( use kids as weights )/dips/push ups/pull ups ( on door frame ) at home ?

[JK]

Ran stairs last night down the local. Relatively short stairs section but then a nasty zig zag incline sprint section. Did 20 repeats of this

Today was a mid day legs session. Warmup was 5mins on the bike

Leg extensions - did the 8/4/5 assualt I did last week. Weights were 30kg, 42kg, 48kg and 54kg
Lying hamstring curls - 20x36kg, 20x42, 15x48, 10x54
Front squats - 10x50kg, 12x50, 6x70, 6x70, 6x70, 6x70, 10x50 (paused), 10x50 (paused)
Deadlifts (first time doing these for ages due to back) - 10x80kg, 12x80, 6x120, 6x120, 3x140, 5x140
Leg press - 30x80kg, 50x80, 50x80, 50x80
Seated calf raises - 20x20kg, 25x20, 20x35, 20x35, 20x35, 20x35
10mins ride at the end to wind down.

Good session .

[MN5]

Will get a pic of the stairs I run when I get a chance, longer and twistier than them so fuck doing 20 sets ! 5-10 would be my limit. Definitely not keen when it's rainy and muddy either.

I reckon these on a regular basis will be awesome for the Vo2 max as well as explosive power.

[JK]

I generally run these one early in the spring summer and move to the beasts (Kennedy park stairs of doom - posted pics before) once im a bit fitter

Oh and when I say run I mean sprint

[MN5]

Yeah with Summer coming up I want some good functional pace and explosiveness for impromptu sprints on the beach with the boys, that sort of thing. Obviously I can still waste an 8 and 6 year old ( I have vivid memories of my old man doing the same to me ) but I want this to be the case for as long as humanly possible. Better half is a quick little shit so beating her more comfortably is a must too

One thing I'm careful of is my ankles, I've broken bones in them in the past so am pretty wary of rolling them, just last year I ended up in a moonboot with a couple of broken meta whateverthey're called.