JK vs BigRed

JK

Good to see quite an active forum. Hadn't posted for a couple of days and threads down to 6th on the page. This is good!
 
Anyway, weekend was no training at all as daughter didnt have ballet on saturday so no cardio/abs session. Ended up attending the NZIFBB nationals on saturday though which was pretty interesting. Some mean as physiques on show.
 
Today's session (working sets only)
Warmup - 10mins on bike then stretches
Lunges - 20 per side (just bodyweight) and 15 per side holding 20kg dumbells
Squats - 10x90kg, 8x100, 10x90
DB bench - 10x30kg, 10x32.5kg
Dips (bodyweight - to failure) - 22reps, 17reps
1 arm DB row - 10x32.5kg, 10x35kg per side
Hyperextensions - 15 reps, 12 reps (+10kg)
Seated OHP (hammer strength) - 12x25kg per side, 10x27.5kg
Face pulls - 12x38kg, 12x38kg
Cable curls - 12x38kg, 12x44kg each super set with tricep kickbacks 12x7.5kg per side.
 
Felt pretty buggered by the end of it all. Infact, really struggled through the arms work at the end. Should have gone to bed before midnight.

JK

Cardio this morning - 30mins crosstrainer on hills setting. 
5mins of foam roller magic on the legs and glutes 
Then abs which was 15min circuit of decline weighted crunches, hanging leg raises, mountain climbers, prone holds.

JK

Quick update on eats. Still carb cycling and on a deficit so my week looks a bit like this
 
Monday / Weds - 2000cals (160g carbs / 200g protein / 62g fats)
Tues / Thurs - 1600cals (70 / 160 / 75)
Friday - 2400cals (265 / 210 / 55)
 
Sat and Sun - These are the hardest days due to family etc. Usually ensure that one of them is a low carb and low calorie day and this is usually saturday but i vary them around depending on what we have on. Target though for both days is 1800cals.
 
This gives me average daily intake for the week of about 1940cals which is a fair bit below my maintenance level of approx 2500 but should be sufficient for fat loss.

JK

Enjoyable workout this morning. Felt really good. Started with a 1km row and then stretches as per usual.
 
Incline DB bench - 10x25kg, 8x30, 8x32.5
DB flies (flat bench) - 15x15kg
Hamstring curls - 12x36kg, 12x42
Deadlifts - 8x110, 6x140, 5x160, 10x110
Upright rows - 12x38kg, 12x44kg
DB front raises - 2 sets of 12x7.5kg per side
DB side raises - 2 sets of 12x7.5kg per side
Seated calf press - 12x240kg, 10x260, 10x260
Skullcrushers - 6x37kg dropset to 8x27kg X 2
Incline DB curls - 12x17.5k per side X 2
(all working sets only)
 
Workout seemed to take a bit longer than usual (probably due to the deadlifts etc) but went well.

Milk

<blockquote class="ipsBlockquote" data-author="JK" data-cid="397292" data-time="1381730160">
<div>
Quick update on eats. Still carb cycling and on a deficit so my week looks a bit like this
 
Monday / Weds - 2000cals (160g carbs / 200g protein / 62g fats)
Tues / Thurs - 1600cals (70 / 160 / 75)
Friday - 2400cals (265 / 210 / 55)
 
Sat and Sun - These are the hardest days due to family etc. Usually ensure that one of them is a low carb and low calorie day and this is usually saturday but i vary them around depending on what we have on. Target though for both days is 1800cals.
 
This gives me average daily intake for the week of about 1940cals which is a fair bit below my maintenance level of approx 2500 but should be sufficient for fat loss.
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</blockquote>
 
Hey, what's your height and weight to get that req intake? And how did you it work out. My scales and myfitrnesspal are telling me pretty different amounts. Cheers

JK

I'm 1.8 and 77kg which is lightest I have been for yonks.
 
Can't recall which calculator I used but there are alot of them on the net so just search and try a few then take an average.
 
The thing that gives the most variability of where you have to enter your activity levels and I think alot of people overestimate it here and put 5 heavy 1hr sessions when they do 5 workouts in a week but the actually heavy training time would be something like 15mins at most per session. Also daily activity through the rest of the day needs to be factored in. A desk job (like mine) vs say being a postman has massive differences in calorie usage.
 
 
Once you work out you required amount you can either add or deduct say 10-20% depending on if you are looking to gain or lose weight. Try that for a week or two and then adjust further as required.

Milk

Nice - cheers for that.

JK

there was a good calculator I used but can't find it right now. Will try hunt it out later

JK

For something a bit different I am gonna start doing a bit more cardio outdoors. Now that the weather is improving it makes sense and with the beach so close and a couple of good sets of stairs it should be a nice change
 
<img src="https://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-ash3/1385478_10200864375834995_741731171_n.jpg" alt="1385478_10200864375834995_741731171_n.jp">

Kirwan

Keas going to be all over this

Wairau

Fantastic scenery, I am so jealous. A couple of suggestions if you don't mind (I know you're very thorough with your workouts so probably have figured out your routines already )...... btw, how many steps, ~300? 
I try not to go over an hour these days to prevent losing too much muscle because the workouts are strenuous. Maybe the first one as a warm-up. After that, push yourself. Done well, your HB will be over 200 at the top of each repeat, after doing 10 or more. You can keep them going, again and again. I find doing them 2 by 2 is best for strength training. I also think walking them 1 by 1 is virtually useless. Great exercise overall for the legs, lungs and heart. Try to run down softly to preserve the knees. Stretch. No breaks. 
Base building 
-all steps done two by two, no extra weight, jog down, repeat for an hour 
-all steps done two by two, 10kg each hand, walk down, repeat for an hour 
-jog up all, single steps, repeat for an hour 
-150 step section, up two by two, jog lightly down, repeat 10-30 times, time it carefully and set yourself targets...and report back on your times...I like this workout most, the up section gets the HB over two hundred, while the down section can be raced down, and the total repeat can easily be done under 1min:45secs. Great for building up recovery speed. Also, it's manageable by your wife or kids, at their own speed....and you'll all be exercising on the same section together.... 
Speed work 
-sprint on the beach, then keep sprinting up 100 steps, jog down, repeat..... 
-with 2X10 kg weights: hike 1 section (2 by 2), leave the weights, jog down, sprint up, carry the weights up section 2, jog down. sprint up both sections, take weights up 3rd section, jog down to bottom and spring up all 3....etc 
-sprint up the steps one by one, aiming quick leg action 
-walk up the first twenty, 2 by 2, then turn and sprint down the steps and 50m along the beach, then jog back and repeat.

JK

Thanks for this Kea - I haven't given much thought to what I'm gonna do on the steps yet so this is really helpful stuff. Apparently there are 280 stairs there.
 
These stairs are a 5min drive from home but also have some just a short jog away down to one of our local beaches (just south of Takapuna main beach). These stairs aren't quite as good as the ones above but I like the idea of being able to job there, hammer out a few stair repeats and be able to jog slowly or walk home.

JK

More cardio today - 30mins on the spin bike at varied pace and resistance levels.
 
Then some stretching with the PT to work on dodgy knee which has been giving me a bit of grief when I kneel down but at no other time etc.
 
Then 20mins circuit for abs of bosu ball (half swiss ball thing) crunches, balancing on bosu ball, cable chops, rocky situps and planks .Good fun and plenty of burn.

JK

Last full body workout of the week done and dusted
 
Warmup was kettlebell swings and clean and press. Lots.
 
Lat pull downs - 12x54kg, 12x60
Seated row - 10x60kg, 10x66
Leg extensions - 12x54kg per side, 12x60
Front squats - 8x50kg, 5x70, 5x70
Pullups (max) - 18
Arnie DB press - 12x20kg x 3 sets
Rear delt flies - 15x36kg, 12x42
Weighted dips (+28kg) - 10, 10, 8
DB Pullovers - 15x25kg
BB curls (12x32kg/12x32/15x32) superset with OH tricep (cable) extensions (15x38kg/12x44/12x47)
(working sets only)
 
Weighed in 76.1kg. Today is a refeed day which is well timed with a morning tea we have on and a client lunch later in the day.
 
Tomorrow should be cardio and abs while daughter has ballet class BUT we are gonna have major issues all weekend due to the open homes for The Block which is 2mins walk from our place. Our roads pretty much closed and expecting The Block to become The Blockage so will just have to see what can be done. Can always go run the local steps!

JK

And that is what I did. But tonight. Kids in bed by 7 so shot out for a bit of extra exercise for the day. Didn't go to the stairs pictured above but the ones at a local beach about 5mins jog away. Will get some pics next time as didn't take the phone tonight but counted out 145 steps from the beach up and then there is about 50m of steep concrete path winding up to the top. 
First 3 times I did it were 1 by 1 and just the stairs. No rest. Just the jog back down the stairs. 
Next 3 times were 2 by 2 and it actually got easier as I did them, prob due to getting use to the distance. One annoying thing is that there is a very inviting park bench just before then end of the steps. Gotta just charge past it. 
Final 4 efforts were steps 2 by 2 again plus the extra 50m sprint to the top. This was hard. Almost spewed twice. Went a bit hard. 
Couple mins rest and jogged home. Enjoyed it. Will time and get pics next time.

JK

Since I did cardio last night, today's short session turned in to arms and abs. 
Row 500m in 1.33min 
Pull-ups 10, 10, 8 
Close grip bench 10x60kg x 3 sets each superset with close grip chin-ups of 12 reps 
DB seated bicep curls - 3 sets of 6x20kg per side each superset with dips 15 reps 
Rows 500m in 1.31 
EZ bar curls - 3 sets of 10x37kg each superset with tricep rope push downs 12,12, 15 reps at 56kg 
Abs - circuit of medicine ball crunches, medicine ball twists, leg drops, prone holds for 1min of each. 3 times through.

Wairau

<blockquote class="ipsBlockquote" data-author="JK" data-cid="397954" data-time="1382085098">
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And that is what I did. But tonight. Kids in bed by 7 so shot out for a bit of extra exercise for the day. Didn't go to the stairs pictured above but the ones at a local beach about 5mins jog away. Will get some pics next time as didn't take the phone tonight but counted out 145 steps from the beach up and then there is about 50m of steep concrete path winding up to the top. 
First 3 times I did it were 1 by 1 and just the stairs. No rest. Just the jog back down the stairs. 
Next 3 times were 2 by 2 and it actually got easier as I did them, prob due to getting use to the distance. One annoying thing is that there is a very inviting park bench just before then end of the steps. Gotta just charge past it. 
Final 4 efforts were steps 2 by 2 again plus the extra 50m sprint to the top. This was hard. Almost spewed twice. Went a bit hard. 
Couple mins rest and jogged home. Enjoyed it. Will time and get pics next time.
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Great to see this, well done. TR, what's up with your hill running? Any others going to do some?
On my hill, there is a covered pagoda with benches at the top, I never even think about it. Are you running or hiking these? I hike mine. I have spewed before if I go too hard, and often get the stitch if I'm not careful about the eating beforehand. To make it harder you can increase the speed down which means less recovery time. What's your HB at the top? I'm always >200 by the end.
 :good1:

JK

I'm running them, well working up to it and trying to be as explosive as possible the whole way up. Single steps make it difficult to run as steps are quite short so you are kind of doing a triple pace shuffle or something with lots and lots of little step. But two by two was good, can really give it heaps. Was a struggle tho once off the steps and then trying to sprint up the path section.
 
This was very much a preliminary effort though. Next time I go I will take the cell for some pics and make sure I time my runs and also check heart beat.

JK

Another week of full body planned plus 2 days low intensity cardio and abs. Will also do some stairs again later in the week when time permits. May also change up Fridays workout to exclude arms and then do another arms assault on the saturday and really enjoyed that and my arms did too I think as still a bit sore this morning.
 
Today's workout (working sets only) was:
 
Incline BB - 10x50kg, 10x60, 10x60
Machine flies - 12x60kg, 12x66
Squats - 8x90kg, 8x90, 8x90, 15x60 (knee still giving me grief)
T-bar rows - 10x50kg, 10x60kg
CG pull downs - 12x54kg, 12x60kg
Seated OHP (smith) - 8x40kg, 10x35, 12x30 each superset with 10x15kg front plate raises
Skullcrushers - 10x29.5kg, 10x29.5
Preacher curls - 10x29.5kg, 10x29.5

Paekakboyz

good stuff bro, those T-bar rows are primo aye.
 
You might be able to find a spot to do some dips etc on that set of stairs. Is there a playground nearby? You could go all street training Kali Muscle styles!!

The Silver Fern

JK vs BigRed