JK vs BigRed
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<p>Friday friday friday. Always enjoy friday workouts. Shoulders and arms today.</p>
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<p>Seated DB press - 10 x 17.5kg per side, 10x20kg, 10x22.5, 8x22.5</p>
<p>BB Upright rows - 12x40kg, 12x45kg, 12x45kg</p>
<p>Standing lat raises (12x7.5kg) supersetted with front raises (10x7.5kg) X 2 supersets</p>
<p>Face pulls - 12x38kg, 12x41kg, 10x41kg</p>
<p>Pullups - 12, 10, 10 supersetted with seated OH DB extensions - 12x25kg, 10x25kg, 10x25</p>
<p>Close grip bench press - 10x60g superset with tricep dips for 12 reps X 2supersets. Only managed 10reps of dips on 2nd superset....owww these were nasty.</p>
<p>Preacher curls - 12x29.5kg superset with Hammer curls - 10x15kg per side X 3 supersets</p> -
Cardio and abs this morning. Only had 40min available during my daughters ballet class so was pretty fast paced stuff.<br><br>
Cross trainer 20mins of hill work. All pretty hard settings but as good apace as I could. Drenched in sweat in 20mins.<br>
Medicine ball twists - 15 per side with 9kg medicine ball then another 15 medicine ball crunches. And repeat<br>
1 min max row - 348m<br>
Cable chops 2 sets of 15 per side high to low and thrn low to high - 20kg<br>
1 min max row - 361m<br>
Mountain climbers - 15 per side and then legs drops also 15 per side. And repeat<br>
Prone hold to finish and really struggled today - gave up at 1min30. -
<blockquote class="ipsBlockquote" data-author="Kea" data-cid="386855" data-time="1377437382">
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<p>You don't get enough recognition for these tough workouts. Your consistency is awesome.</p>
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<p>Thanks bud appreciate it :good1:</p> -
<p>Excellent day off yesterday. Didn't do anything overly strenuous at all. Today was back but no deadlifts as these are on a 2 week rotate right now.</p>
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<p>Warmup 500m row</p>
<p>Pullups - 9, 8, 7, 8</p>
<p>T-bar rows - 10x40kg, 8x50, 8x55, 8x55 dropsetted with 6 more of 40kg.</p>
<p>Lat pull downs 10x54kg, 12x48, 12x48 - dropped the weight back for a bit more squeeze</p>
<p>1 arms DB rows - 10x27.5kg per side, 10x32.5, 10x32.5</p>
<p>Hyperextensions - 2 sets of 15</p>
<p>Close grip pull downs supersetted with EZ bar bicep curls = 12x54kg/12x27kg, 10x60/10x29.5, 10x60/10x29.5</p> -
<p>Yeah top work JK. Kea has summed it up nicely there. I haven't fallen off the face of the earth but haven't had a lot of time for ferning and keeping up my training log. Try not to be too shocked but I've been doing some exercise that's foreign to me and loving it.......I think it's called running or something weird like that.....Lungs are feeling awesome for it I must say and now I have some decent wheels the hammies and ankles are coping well too.</p>
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<p>Good stuff mate. Runnings all good eh. Will be key for when the zombies come.</p>
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<p>Got a mate at work I was just catching up with when getting a coffee. Hes into that ultra long distance off road stuff. Was supposed to do a 75km run on saturday out along the west coast. Left 645am and finished 630pm that night. Said he took a wrong turn and ended up doing 88km instead....ouch!</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="386916" data-time="1377470338">
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<p>Good stuff mate. Runnings all good eh. Will be key for when the zombies come.</p>
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<p>Got a mate at work I was just catching up with when getting a coffee. Hes into that ultra long distance off road stuff. Was supposed to do a 75km run on saturday out along the west coast. Left 645am and finished 630pm that night. Said he took a wrong turn and ended up doing 88km instead....ouch!</p>
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<p>Haaaaaaa I'm not in that league pal !!!!! lets just say for the career I'm looking at running a 10.15 2.4k will serve me extremely well.....</p> -
<p>I've decided to try some new stuff with the diet and rather than going on pretty much the same level of calories and macro split each day I am trying a bit of carb cycling. Trying to get a better balance of feeding the muscle and burning the fat.</p>
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<p>Basics of it are that my calorie and carb intake will vary daily depending on the intensity of my workouts etc. Protein intake will stay pretty consistent throughout and a little bit more fats creep in on the low carb days to keep a reasonable (but low) level of calories in place. Overall calories though (for the week) will remain on a deficit so theoretically I should still be dropping the fat.</p>
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<p>Will continue to try and keep carb intake to the first part of the day and especially post workout. Biggest challenge will be dinner and whatever the wife serves up. She knows not to serve me spuds or rice for dinner but plenty of green veges are welcome.</p>
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<p>Been getting a few really good low calorie treats too to help fight off those sugar cravings. Weightwatchers jelly is the shizzzz!</p> -
Unsettled night with the youngest so skipped the early morning training and stopped in on the way this arvo for chest and triceps<br><br><br>
Incline BB bench - 10x50kg, 10x55, 8x60, 8x60<br>
Flat DB bench - 6x32.5kg, 6x32.5, 6x32.5<br>
Decline DB flies - 2 sets of 12x12.5kg<br>
Incline HS chest press - 10x30kg/side, 10x40, 10x40<br>
Tricep OH cable extensions - 15x44kg,12x50, 10x56<br>
Machine flies - 12x54kg, 12x60, 12x66<br>
Skullcrushers - 10x32kg superset with Tricep pushdowns - 12x 50kg X 3 super sets <br><br>
Finished with 20mins low intensity cardio on the cross trainer -
<p>The 3 C's.....Coffee, coconut oil and cardio.</p>
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<p>20mins HIIT in the cross trainer</p>
<p>Decline crunches - 30 reps super set with hanging leg raises for 20 reps X 2</p>
<p>Cable chops - 2 sets of 15reps per side low to high and then high to low - 20kg</p>
<p>Decline crunches but this time cross overs left elbow to right knee etc - 2 sets of 30</p>
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<p>Was a pretty short workout as got held up at home with a youngin. Not too bad though as did some cardio last night after my workout and will get some in along with more abs work on Saturday morning.</p>
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<p>It's a low carb day today too so there's a challenge ahead. Low calorie total (for me) of 1600 (ughh) and split 80grams carbs, 160gram protein and 71 grams fat.</p> -
<p>How are you finding the coconut oil? any tangible effect that you can pin down?</p>
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<p>I'm still on my detonate lol, lucky I don't have any tests coming up!</p> -
<p>Seems to give pretty good energy with my coffee but i haven't used it enough to really see any effect. Tastes all good - like a creamy coffee but no milk. Just an oily film in it once the coconut oil has dissolved (yep its actually a solid)</p>
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<p>Helps with getting my calories up without the carbs too.</p> -
Thursday - legs and high carb day woooo<br><br>
Started with 5mins on the spin bike and then 5mins foam roller<br><br>
Leg extensions - nonstop set of 10x42,10x48kg,10x54kg one leg at a time<br>
Squats - 10x60kg, 10x80, 5x100, 5x100, 5x100, 5x100<br>
Leg press, 15x160kg,12x200, 12x240, 12x240 each superset with lunges at 20reps per side<br>
Hamstring curls - 10x42kg, 10x42, 6x48 dropset to 8x36<br>
Standing calf raises 15x150kg, 12x180, 12x180, 12x180<br><br>
Another 10min on the bike to finish. Actually on the bike still now -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="387628" data-time="1377718808">
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<p>Thursday - legs and high carb day woooo<br><br>
Started with 5mins on the spin bike and then 5mins foam roller<br><br>
Leg extensions - nonstop set of 10x42,10x48kg,10x54kg one leg at a time<br>
Squats - 10x60kg, 10x80, 5x100, 5x100, 5x100, 5x100<br>
Leg press, 15x160kg,12x200, 12x240, 12x240 each superset with lunges at 20reps per side<br>
Hamstring curls - 10x42kg, 10x42, 6x48 dropset to 8x36<br>
Standing calf raises 15x150kg, 12x180, 12x180, 12x180<br><br><strong>Another 10min on the bike to finish. Actually on the bike still now</strong></p>
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<p>Better not see a pic of you cycling slowly and texting on FB!! Gym Memes will have your ass lol!!</p> -
<p>unless it's a pic of you, coconut oil and that new PT he he... actually if you could just crop yourself out of that pic that would be far less bro-mantic!! ha ha</p>
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<p>Wow high carb day is such a treat. About to have lunch and I've already consumed 105grams of carbs this morning in comparison to a total of 80grams yesterday!</p>
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<p>The week so far has been as follows:</p>
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<p>Monday - moderate carb day 175grams carbs, 200gram protein and 53gram fats for 1977cals</p>
<p>Tues - moderate carb day again 164g carbs, 188g protein, 58g fats for 1930cals</p>
<p>Weds - low carb (and cal) day 79grams carbs, 158g protein, 62g fats for 1506 cals. Found yesterday pretty tough but ok in the end. Was tough training this morning though with bugger all in the tank other than my BCAAs.</p>
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<p>Today is high carb day, target is maintenance calories level with higher carbs/lower fat than usual so aiming for 270grams carbs, 210grams protein and 50gram fat. Plenty of eating to do.</p> -
<p>here's one for ya paekaks. Some lovely lady quads going on there.</p>
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<p><img src="https://fbcdn-sphotos-e-a.akamaihd.net/hphotos-ak-frc1/1002898_702277963119563_881007915_n.jpg" alt="1002898_702277963119563_881007915_n.jpg"></p>
