JK vs BigRed

JK

Did the free grit class again this morning down at the local beach. 30mins of high intensity cardio and the harder you push yourself the more you die, but also the more you get out if it of course. I went hard as usual. Not there for a haircut after all.

JK

Slept in this morning.....whoops. So late to gym and late to work. Still managed a pretty decent workout
 
Starting the week with upper body power as usual.
 
BB bench press - 5x90kg, 4x90, 4x90
Dips (+30kg) x8, 8 reps then 10 unweighted.
DB rows - 6x37.5kg, 6x37.5, 6x37.5
Pullups - (+10kg) - 6, 6 reps then another 10 unweighted
Standing BB press - 8x45kg, 8x45, 8x45 dropset to 8 x35
Seated incline DB curls - 6x20kg/side, 6x20, 6x20 each dropset in to another 8 reps @ 12.5kg
Tricep pushdowns - 8x74kg, 8x74, 8x74
(working sets only)

Paekakboyz

nice work on those weighted dips - I'm super nervous on my shoulders now so have been avoiding dips. But they are good value aye! 
 
Have you checked out Brett Gibbs on FB? he's an NZ lifter with all sorts of records at age grade and stuff. Early 20s and full beast mode. He was doing some 100kg+ weighted dips the other day... :idiot2:

JK

Yeah I know Brett. My mate Don trains with him a lot, think they are at Powerhouse?

JK

Legs today. Started with a 10min ride and then a roll out and light leg extensions. Been pretty sore in the upper quad / hip flexor area over the last couple of days. Not sure why but could be something to do with saturdays outdoor session.
 
Main workout was:
Squats - 10xbar, 10x60kg, 10x60, 10x80, 8x90, 5x100, 6x100, 5x100 then a drop set of 100x5 --> 90x5 --> 80x5 -->60x10
Deadlifts - 10x70kg, 8x110, 5x140, 6x140, 6x140
Leg extensions - 15x48kg, 12x54, 12x60/side
Seated leg curls - 15x60kg, 15x72, 15x72
Seated calf press - 20x200, 10x300, 10x300, 10x300
5min ride to finish.
 
Got golf this arvo so hopefully the extra 15,000 or so steps I do will keep the legs nice and free and I recover better than I did last week.

Rancid Schnitzel

How are you usually the next day after a leg session like that? Do you ever get used to it? I love the "good pain" from upper body work, but I need my legs for walking and running. Those squats are insane!

JK

Can be mixed. After last Tuesdays efforts, weds was pretty sore in the glutes and quads and still very tight the next day. Didn't free up until golf on the Thursday arvo. 
I've played 18holes this arvo so am hoping the walk will help with recovery - gotta be better than sitting at a desk most of the day. 
I use the foam roller most nights too which def helps. As do the short rides I do as warmup (I think!) 
Also, I'm only squatting once a week at the mo. Recovering in time for a second leg session 48 hours later can be a struggle.

Rancid Schnitzel

I've given up on the really heavy leg days. Respect for anyone who does them because they are by far the hardest body part day. Back when I had a PT, the sadistic bit... young lady had me doing 5 minute static squats. But, I found it was interfering too much with my running and even kicking a ball with my kids.
 
Well, that's my pussified excuse and I'm sticking to it.

JK

Yeah I don't really go heavy anymore either for legs - find that my knees dont handle it. Just have to do a bit more volume. Pulled up well this morning as was only a little bit tight which cleared after a short ride and roll.
 
Today did shoulders and back and did (close to) a repeat of the workout I did 2 weeks ago. So 3 giant sets of 3 to 4 exercises and each giant set 4 or 5 times through.
 
 
Set 1
DB shoulder press (12x17.5kg/side), Rubberband pulls (15reps), DB side raises (12x7.5kg/side) - did 5 sets of this with 1min break between each set (no breaks between each exercise)
 
Set 2
Lat pulldowns (12x54kg), T-bar row (12x45kg), Straight arm pulldowns (15x38kg), hyperextensions (15reps) - did 4 sets again with 1min break between sets
 
Set 3
Upright rows (12x44kg), Front plate raises (15x10kg), Machine rear delt flies (15x36kg) - did 4 sets with 1 min breaks
 
Pretty good workout where I can nail alot of volume in a short space of time. Got a mean sweat up.

JK

Took it pretty easy this morning as have a golf day this arvo and dont want to be hampered at all.
 
Did 30mins doing hills on the bike then step ups on to a box for 3mins.
 
Then 15mins of stretching and foam rolling. Felt pretty dam good.
 
 
 
Diets been bang on this week. Still increasing the calories week by week but going well so far.

JK

Good day of golf yesterday. Cranked up the steps due to it being ambrose so more trekking about than usual etc. Well over 20,000 for the day. Calorie intake was also up tho as is the case at these sort of events.
 
Todays training was chest and arms....usual friday fare.
 
Warmup was pressups (15), chins (15) x 3
Incline DB press - 12x25kg/side, 10x30, 10x30
DB pullovers - 15x15kg, 15x15
Hammerstrength bench press - 15x40kg/side, 15x40, 15x40
DB flies - 15x15kg, 15x15
Seated DB curls (iso) - 4 sets of 8 @ 15kg/side
Preacher curls (iso) - 4 sets of 6 @ 27kg
Reverse preacher curls - 3 sets of 12 @ 27kg
Tricep rope pushdowns - 4 sets of 20x44kg
Skullcrushers (iso) - 4 sets of 8 @ 27kg
Close grip pressups (to failure) - 16, 18, 15 reps

JK

Skipped the grit session this morning and sent the wife instead. 
Managed a good HIIT session running the stairs at Kennedy park instead. Did 18 repeats and a mix of single and double step. Did a few press ups between runs but most of the time just a 30second break. 
<a data-ipb='nomediaparse' href='https://www.facebook.com/photo.php?fbid=10152631524957466&l=cfcd316899'>https://www.facebook.com/photo.php?fbid=10152631524957466&l=cfcd316899</a>

JK

Fark calves were so sore last night and this morning from going down those stairs. Quads, hammies and glutes a bit tender from the ups too but no where near as bad as the calves. Freed them up with a ride and roll during this mornings warmup. 
So being Monday it's upper body power day but some new exercises as have just finished another 4 weeks. Today's workout (working sets only) was 
Incline DB press - 10x30kg/side, 6x32.5, 5x32.5, 5x32.5 
Bb rows - 10x50kg, 6x60, 6x60, 8x60 (longer rest period due to chatting to my little Russian friend who was in to instruct an HIIT class) 
Weighted dips - 10x30kg, 8x30, 12 unweighted 
Close grip weighted pull ups - 6x15kg, 5x15, 10 unweighted (did these using the seated row handle over a high bar with strict form) 
Hammer strength OHP - 8x35kg/side, 8x35, 7x35 
EZ bar curls - 10x32kg, 8x34.5, 8x34.5 
Skull crushers - 10x27kg, 8x32, 8x32 
Pretty good session to start the week

Paekakboyz

You are putting together your own programmes aye bro, do you hit up a PT for any ideas?
 
Picked up a good tid-bit from my trainer the other week. Got a tight lower back? reverse bearcrawls and swiss ball jack knifes. Amazing!! Works like magic.

JK

I'm basically still following the layne norton PHAT programme which isnt really a programme - more a tempate or approach so two power days and 3 hypertrophy days over the week.
 
I'm rotating the power movements every 4 weeks or so and then the hypertrophy I just mix up each week but make sure I'm hitting muscles from various angles etc.
 
Always good to get new ideas though and dont think I've ever done a swiss ball jack knife in my like (off to youtube...)
 
 
And yep I chat to the one of the PTs most days at my gym. I get most of my ideas however from my preferred PT who is actually at a different branch to the one I train at but I see or talk to him a couple of times a week outside the gym so still works well.

JK

Calves still tight as fark this morning so it made todays leg session a bit uncomfortable.
 
Warmup was 10mins ride and then a roll out and light leg extensions - approx 100reps at 30kg
Squats - 10x60kg, 10x60kg, 6x80, 6x90, 5x100, 5x100, 5x100, 5x100, 5x100, 12x60 (first time I'd cranked out 5x5 for a while, could/should have gone heavier)
Leg press - 15x160kg, 12x200, 12x200, 12x200
Lying leg curls - 15x36kg, 12x39, 10x42, 10x42
Reverse hyper extensions - 12, 12, 12, 12 reps (superset with the leg curls above)
Seated calf press - 15x220, 15x220, 15x200 (wanted to do standing but it was taken so did these but kept light as so sore)
Ride - 5mins

JK

Back and shoulders again today. And back to a more traditional style workout rather than the giant sets from last week.
 
Warmup was another ride and then rollout, leg extensions and wall squats. Knee feeling pretty good nowdays but gonna keep doing this most days Im at the gym.
 
Main workout was:
 
BB clean and press - 10x40kg, 8x50, 8x50
Widegrip chins - 10, 10, 10 reps
Seated DB press - 20kg/side x 12, 12, 12
Seated row - 12x60kg, 10x66, 10x66
Upright row - 15x42kg, 12x48, 12x48
Close grip pulldowns - 10x66kg, 20x54, 15x54
DB shrugs - 35kg/side x 12, 12, 12
Hyper extensions - 15, 15 reps
Cable front and side raises 8kg x 12, 12, 12 for each

Rancid Schnitzel

That's guaranteed to burn! How long does that take and what are your rest times?

JK

I do all my morning sessions in about 45mins (excluding warmup) 
Rest times longer on power days when doing lower reps but usually 2mins max. For higher rep stuff my rest would be more like 60 to 90seconds. I also superset a lot of stuff like this morning I supersetted clean and press with chins. Good way to save time.

JK

Another day, another workout. Enjoyed saturdays blow out so went for another HIIT session, this time legs and abs.
 
Did a 15min ride to warmup then 5mins rolling and stretching before two circuits
 
circuit 1
KB squats - 20reps @ 22kg
KB side bends - 10 reps per side @ 22kg
Box step-ups to high knee - 15 per side
Mountain climbers - 15 per side
Did this 5 times through with a 30sec rest at end of each time through.
 
circuit 2
Straight legged deadlifts - 15x50kg
Decline medicine ball twists - 15per side
Lunges - 15 per side
Decline crunches - 20 reps
Same deal - 5 times through with 30 seconds rests
 
Did a couple of 1min planks and another rollout before 5mins on the bike to finish. Felt pretty good but sweated like a crim.

The Silver Fern

JK vs BigRed