JK vs BigRed
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<p>And in to another week...Upper body power day to start things off.</p>
<p> </p>
<p>Usual warmup - 5mins ride and some wall squats, light leg extensions and a roll out. Feeling like I may not need to do this everyday now given my knee is going pretty good but after yesterdays fun run it was probably a good idea.</p>
<p> </p>
<p>Main workout:</p>
<p>T-bar rows - 70kg x 5, 5, 5</p>
<p>Weighted chins (+10kg) x 8, 7 , then 10 unweighted</p>
<p>BB Bench - 90kg x 5, 4, 4 then 10x60kg for the hell of it</p>
<p>Weighted dips - +30kg x 10, 8, 7 reps</p>
<p>Hammer strength OHP - 7x40kg/side, 6x40, 10x35 dropset --> 12x20kg<br>
Seated DB curls - 3 sets of 20kg x 8reps<br>
Skullcrushers - 3 sets of 32kg x 10reps</p>
<p> </p>
<p>Weight 75.8kg....still light as fark!</p> -
<p>Solid T-bar rows there bro! and weight dips after bench is loco esse ha ha</p>
<p> </p>
<p>Great way to tap out triceps before skullcrusher pain. Good mix of rep ranges too. Always adds something different whether you are lifting near your max or something easier.</p> -
<p>well if you thought that was loco mate....this morning squats was possibly even more cray.</p>
<p> </p>
<p>Warmup was 5mins ride then wall squats, light leg extensions (approx 50reps at 30kg/side) and a roll out.</p>
<p>
Squats - 10x50kg, 8x80kg, 110kg x 5, 6, 6, 6, 5, 5 reps then chopped back to 80kg for more sets of 10, 12, 12 reps. Then final sets were 50kg x 12, 12 reps but these were superdeep with a 5 second pause at the bottom before powering up as explosively as possible.</p>
<p>Straight leg deadlifts - 10x50kg, 8x 70, 8x70, 8x70</p>
<p>Leg extensions - 12x60kg/side, 12x60</p>
<p>Leg curls - 15x66kg, 15x66</p>
<p>Seated calf raises - 20x240, 15x300, 15x300, 15x300</p>
<p>5mins ride to finish.</p>
<p> </p>
<p>Triceps feeling pretty fried from yesterday. Almost sore to touch.</p> -
<p>ugh!! smashing yourself like that is one way to get over the post-cricket blues ha ha</p>
<p> </p>
<p>love those pause sets aye - your knee must be sweet as if you are rocking madness like that!</p> -
<p>Back and shoulders today</p>
<p> </p>
<p> </p>
<p>Started with a rotation of Pullups (10reps), BB clean and press (10x40kg), BB rows (10x40kg) and rubber band pulls (15reps) which I did 3 times through, 1min rest.</p>
<p>Close grip pulldowns - 12x66kg, 12x66, 15x60</p>
<p>Seated DB press - 8x22.5kg/side, 8x22.5, 8x22.5, 15x17.5</p>
<p>Straight arm pulldowns - 12x44kg, 10x50, 10x50</p>
<p>Upright rows - 12x44kg, 10x50, 15x44</p>
<p>Seated row - 12x66kg, 12x66, 15x60</p>
<p>Cable side raises - 12x11kg, 12x11, 15x8</p>
<p>Cable front raises - 10x26kg, 12x20, 12x20</p>
<p>Rear delt flies - 15x30kg, 12x36</p>
<p>Facepulls - 15x26kg, 12x32</p>
<p> </p>
<p>Legs feeling pretty good after yesterday. Not too sore at all.</p> -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="481641" data-time="1427502734"><p>Did the outdoor high intensity cardio session this morning which was the last one they were doing for the summer.<br><br>
30mins of brutality including a couple of tabata style sets. <br><br>
Last track was nasty...run a length (about 40m) the 1 burpee, run back and do two burpees, etc. once you get to ten burpees you start working back down to one. I wasn't first to ten but was first to finish all up. Pretty horrible</p></blockquote>
<br>
Now that sounds like fun
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<p>Second legs day today despite some lingering DOMS from tuesdays efforts.</p>
<p> </p>
<p>Started with 10mins ride then wall squats, foam roll and light leg extensions</p>
<p> </p>
<p>Deadlifts - 8x90kg, 8x90, 6x130, 6x130, 3x160, 3x160, 3x160</p>
<p>Front squats - 10x50kg, 10x50, 5x70, 5x70, 5x70, 10x50</p>
<p>Lunges - 15/side x 3 sets</p>
<p>Lying leg curls - 15x36kg, 12x42, 12x42</p>
<p>Reverse hypers - 3 sets of 15 reps</p>
<p>Seated calf press - 20x200 then 2 drop sets of 340x6 --> 280x6 --> 200x6 --> 120x10</p> -
Got in for a chest and arms session early this arvo. Nice quiet gym, just 2 of us there and no gym staff. Always good to have the place to yourself. <br><br>
Workout was<br>
Incline barbell bench - 12x50kg, 10x60, 10x60, 10x65, 10x65, 10x65<br>
Supersetted the above with narrow grip chins 10 reps each time with 10kg added for last 4 sets<br>
Flat bench Db flies - 3 sets of 12 x15kg<br><br>
Seated Db curls 8x15kg per side with ISO holds - 4sets<br>
Superset with tricep pushdowns - 20x45kg for 4 sets<br><br>
EZ bar curls - 6x37kg with ISO holds then straight in to narrow grip chins to failure - 3sets<br>
Superset with tricep dips -15reps for 3 sets<br><br>
Db hammer curls - 12x15kg for 3 sets<br>
Superset with close grip push-ups to failure - 3 sets<br><br>
Was good workout and had a pretty insane pump thanks to the hot x buns consumed earlier in the day. -
<br>
Easter Sunday squat session. Loving these new shoes. So much more stability than anything I've used before.<br><br>
Warmup was 10mins ride and some foam rolling action<br><br>
Squats - 10x60kg, 10x60, 10x80, 6x100, 6x100, 3x110, 1x120, 6x100, 10x80, 12x80, 10x80 dropset 10x60<br>
Supersetted the middle 8 sets with pull-ups 10 reps sets. Other set breaks were foam roller and stretching.<br>
10mins ride to finish.<br><br><a class="bbc_url" href="http://www.iforce.co.nz/View.aspx?i=2jgyer05.0ye.jpg"><img src="http://iforce.co.nz/i/2jgyer05.0ye.jpg" alt="2jgyer05.0ye.jpg"></a> -
<p>Short week but managed that leg session on sunday so all on track really.</p>
<p> </p>
<p>Todays upper power workout was:</p>
<p> </p>
<p>BB Bench - 90kg x 5, 4, 4 then 10x70kg, dropset 10x50</p>
<p>T-bar rows - 70kg x 5, 5, 5, 5x12 (all superset with bench press)</p>
<p>Weighted dips - +30kg x 10, 8, 8 reps</p>
<p>Weighted chins (+10kg) x 8, 8 , then 10 unweighted</p>
<p>Hammer strength OHP - 8x40kg/side, 7x40, 6x40 -->8x30kg<br>
EZ barl curls - 3 sets of 37kg x 8reps<br>
Tricep pushdowns - 10x68kg, 10x68, 10x74</p>
<p> </p>
<p>Tomorrow will be legs then back/shoulders thurs and chest/arms on fri.</p>
<p> </p>
<p>Gonna look in to squat programmes tonight.</p> -
<p>Legs today and more squats.</p>
<p> </p>
<p>Warmup was a 10min ride then light leg extensions, wall squat and a roll out.</p>
<p> </p>
<p>Deadlifts - 10x70kg, 6x110, 5x140, 1x160, 1x170, 12x110</p>
<p>Squats - 10x60kg, 10x60, 6x90, 5x100, 3x110, 6x90, 10x80, 20x60</p>
<p>Lying leg curls - 3 sets of 12x36kg (supersetted with the 100kg, 110kg and 90kg sets of squats)</p>
<p>Reverse hypers - 3 sets of 15</p>
<p>Rollout, stretch and 5mins ride to finish.</p>
<p> </p>
<p> </p>
<p>This morning was the first time Ive deadlifted in my squat shoes. As they have a solid wedge in them I'm effectively doing a deficit deadlift so the shoes are probably good for my deadlift training but wouldnt be ideal for a competition or trying to crack a PB. They did however seem to help with getting it off the floor in that it felt much faster through the first part of the deadlift.</p> -
<p>Hmm that'd make it a longer lift. Interesting that it helped the start of the lift. Have you had a crack at a PB for deads lately. Putting up some good volume and weight there bro. Not shabby when you are knocking about the mid-80s!!</p>
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<p>Dang boy - the burger joint!!</p>
<p> </p>
<p>That is impressive lifting in the mid 70's bro. 200kg at 83kg is mint too! But you put the hard work in and get the rewards, good shit.</p> -
Haha yeah I know. I'm eating alright but just taking it slow as I find too much of calorie surplus and I just pack fat on the belly. Sweet spot for me seems to be a surplus of about 200 to 300 cals.<br><br>
Pretty sure I've got my carb timing about right now so just upping the intake and seeing how my body responds. -
<p>Back and shoulders this morning.</p>
<p> </p>
<p>Did a 5min ride to warmup up and loosen the legs from yesterdays efforts.</p>
<p> </p>
<p>Then did a kettlebell circuit of KB swings (15x22kg), KB clean and press (12x16kg/side), KB rows (12x22kg per side) and my favourite rubber band pulls (15slow reps). Did these 3 times through.</p>
<p> </p>
<p>Rest of workout was:</p>
<p> </p>
<p>Upright rows - 15x38kg, 12x44, 10x50</p>
<p>Lat pulldowns - 12x60kg, 12x66, 10x66</p>
<p>Seated DB press (arnies) - 12x17.5kg/side x 4 sets</p>
<p>Shrugs - 15x40kg/side, 12x60, 12x60 (using hammerstrength bench press setup and superset with the above)</p>
<p>Hyperextensions (+10kg) x 15, 15, 12 reps</p>
<p>Seated row - 12x66kg, 12x66, 10x72</p>
<p>Front plate raises - 15x10kg x 3 sets</p>
<p>Side DB raises - 15x5kg/side x 3 sets</p>
<p>Standing calf raises - 20x130kg x 4 sets (since didnt do these on either leg day this week)</p> -
<p>Friday chest and arms as usual to finish the week</p>
<p> </p>
<p>Warmup was just lots of pressups at various angles using the smith machine bar to vary the height. Prob about 100 reps all up. Plus some rubber band pulls.</p>
<p> </p>
<p>Incline DB press - 12x25kg/side, 12x27.5kg, 10x30, 10x30, 10x30</p>
<p>DB pullovers - 12x17.5kg, 12x17.5 (superset with sets 2 and 3 of DB press)</p>
<p>Decline DB flies - 12xx15kg, 12x15 (superset with sets 4 and 5 of DB press)</p>
<p>Hammerstrength flat press - 10x40kg/side dropset to 15x20kg/side</p>
<p>Pullups - @15kg added x 6,5,5 and 5 reps</p>
<p>Reverse cable curls @ 32kg x 8, 8, 8, 8 reps (superset with pullups)</p>
<p>Skullcrushers - @ 32kg x 8, 8, 8, 8 reps</p>
<p>Tricep push downs - @54kg x 10, 10, 10, 10 reps (superset with skullcrushers).</p>
<p>EZ bar 21s - 3 sets superset with 12 dips</p> -
Late update as been golfing all day but managed a decent upper body session beforehand<br><br>
BB Bench - 90kg x 5, 5,4<br>
T-bar rows - 70kg x 6, 6, 6 (all superset with bench press), 55kg x12<br>
Incline DB press - 10x30kg/side x2<br>
Weighted dips - +30kg x 10, 8<br>
Weighted chins (+10kg) x 8, 8 , then 2x10 unweighted<br>
BB OHP - 3 sets of 8x40kg<br>
Seated DB curls - 3 sets of 8x17.5kg/side<br>
Tricep pushdowns - 10x68kg, 8x74, 8x74<br><br>
Did 20mins on the cross trainer after while watching the masters.
