JK vs BigRed

Rancid Schnitzel

Isn't it just like providing a website address? Buggered if I know mate. No big deal but you painted such a good picture that I was, erm, curious.

JK

Lol dunno, it's an app on the phone

JK

No training over the weekend and a fair bit of booze and average food as well. Not a blowout tho. Back in to it today with legs
 
Warmup was 10mins ride on the bike then light leg extensions and a rollout.
 
Squats - 10xbar, 8x50kg, 8x80, 3x110, 2x120, 1x125, 1x125, 5x110
Deadlifts - 6x70kg, 6x110, 6x140, 6x140, 6x140
Leg press - 15x160kg, 12x200kg, 12x240kg, 10x260, 10x260 then dropset of 8x260 --> 8x240 --> 8x200 --> 10x160 --> 10x120 --> 12x80 --> 15x40 (71 reps all up)
Seated hamstring curls - 15x78kg, 15x78, 15x78, 15x78
Standing calf raises - 20x130kg, 15x150, 15x150 15x150
Short 2min ride to finish.

JK

Legs a bit sore but had a decent roll out last night and could have been much worse if I hadnt. 
Did chest and triceps this morning and included incline db press (4 working sets of 10x35kg per side) then db flies, hammerstength flat bench, db pullovers, weighted dips, overhead tricep ext, cable cross overs and tricep push downs 
Had a pretty mean pump at the end of it which is always welcome. My little Russian joined me too for my last few exercises after her classe was done. Always a treat

JK

Knee was playing up a bit yesterday. Helped the wifes nana (so very very old) move some books up and down the stairs at her house and it was click city on both knees. Then played golf which probably wasnt the best for it but iced both last night and feeling ok. Wont do Legs2 tomorrow - just a ride and abs I think while I watch the cricket.
 
Today was back and biceps. Warmup was 1000m row
Pullups - 10, 8, 8, 8 reps
T-bar rows - 15x45kg, 10x55, 10x60, 10x60, 10x60
Close grip pull downs - 15x54kg, 12x66,12x66, 15x60
1 arm machine rows - 12x70/side, 10x90, 15x80, 15x80
Straight arm rope pulldowns - 12x32kg, 12x32, 12x32, 20x20
Hypers - 15, 15, 15 reps
EZ Bar curls - 12x27kg, 12x32, 8x37, 8x37
Hammer curls - 12.5kg/side x 10, 12 (supersetted with the 8x37kg sets above)

JK

Easy day today - 30mins on the bike watching some piss poor cricket and then a rollout and stretch.
 
Also did about 20mins of abs work that included decline crunches, medicine ball twists, hanging leg raises, leg drops, planks and weighted sided bends.

JK

Shoulders and arms this morning
 
Warmup was just incline pressups, rubberbands and BB OHP.
 
Shoulders part of workout was same as last week
Bent over rear delt raises (cable) for 3sets of 12 superset with Incline DB reverse flies (or Y's) (3sets of 10)
Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)
Seated DB press (4 sets of superset with shrugs (4sets of 8)
 
Then did another old fav arms workout
Pullups - @10kg added x 6,6,6 and 5 reps
EZ bar reverse curls @ 27kg x 8, 8, 8, 6 reps (superset with pullups)
Close grip bench - @ 50kg x 8, 8, @ 60kg x 8, 7 reps
OH cable extensions - @48kg x 12, 12, 12, 12 reps (superset with CG bench).
Finished off with a drop set of cable curls of approx 25 reps.

JK

Another week underway. No training over the weekend but golfed yesterday so an extra 15,000 steps or so for the day
 
Today was legs and was a bit of a struggle after yesterdays golf, probably should have given the knees a days rest.
 
Warm up was 10mins ride then light leg extensions and foam roller.
Squats - 10 bar, 10x60kg, 5x100, 8x100, 10x100, 10x100
Lunges - 3 sets of 20 reps supersetted on the last 3 sets of squats
Front squats - 10x50kg, 12x50, 10x60 (felt like an age since I had done these)
Seated leg curls - 12x78kg, 15x78, 15x78
Leg extensions - 12x60kg, 12x60 per side
Lying leg curls - 20x30kg, 20x30 (superset with leg extensions)
Seated calf press - 20x200, 15x280, 12x320, 12x320
Short ride to finish.

Rancid Schnitzel

Who is your little Russian?

JK

A good mate of mine that I train with quite a bit. She used to do mornings with me but left for Les Mills and now only comes in Mon and Tues mornings to instruct a couple of classes.
 
She's a taka local though so run in to each other a lot while out and about.

JK

A frosty chest and tricep session this morning. Actually had ice on the windscreen which doesnt happen a lot for Auckland.
 
Warmup was a short ride (to free up legs from yesterday and generate some heat) and then 3 sets of 20 pressups broken up by stretches.
 
DB bench - 12x25kg/side, 10x30, 8x32.5, 6x35, 6x35, 6x35
DB flies - 3 sets of 12 x 15kg
Weighted dips - +22kg x 12, 12, 12 reps
DB pullovers - 2 sets of 15x17.5kg
Hammerstrength incline press - 15x35kg/side, 12x37.5, 12x37.5 dropset to 15x20/side
Cable crossovers - 20x14kg/side, 12x20, 12x20 dropset to 15x14
Skullcrushers - 12x27kg, 12x32, 12x32, 12x32
Closegrip pressups - 12, 15, 15

JK

Back and biceps this morning.
 
Warmup was a short ride, too short. Didnt roll either and hammies were tight as during deads. Had to stretch heaps. Not a good start.
 
Deadlifts - 10x70kg, 10x70, 3x110, 6x110, 5x130, 5x150, 4x150, 4x150, 10x110
Lat pulldowns - 15x48kg, 12x60, 12x60 then dropset of 8x66 --> 8x54 --> 12x42
Seated row - 20x48kg, 12x60, 12x60, 15x54
Straight arm pulldowns - 15x38kg, 12x44, 15x44, 15x44
Neutral grip chins - 12 unweighted then +10kg for 8, 8 reps, 10 more unweighted (did these using the seated row handle over a high bar)
BB curls - 30x20kg, 30x20, 30x20 - did these like 21s but instead of 7 reps per movement I did 10. Real tough on the forearms despite the light weight

JK

Had a nice surprise at work today when my mate John from xplosiv supplements sent me a pretty sweet courier package with 4lbs whey, some aminos and diablo thermogenic. Farken made my day.
 
 
 
<blockquote class="ipsBlockquote" data-author="Rancid Schnitzel" data-cid="497493" data-time="1434926090">
<div>
Who is your little Russian?
</div>
</blockquote>
 
 
Not sure if link will work but try <a data-ipb='nomediaparse' href='https://instagram.com/fit.chick.nz/'>https://instagram.com/fit.chick.nz/</a> may be able to view it without having an account, not sure

JK

2nd legs day sorta day today. Not sure what it is but its most flexible day for now.
 
Did 20mins on the bike, mix of hills and speed. Covered 10km
Short rollout and stretch
Squats - 10xbar, 10xbar, 10x50kg, 10x80kg, 5x100 all with heaps of depth ass to grass. Then my one working set for the day which went 4x120kg dropset --> 7x100kg --> 10x80kg --> 20x50kg --> sit on floor
Reverse hypers - 15, 15, 15, 15 reps
Standing calf raises - 20x130kg, 15x150, 12x180, 12x180, 12x180
 
Abs - was limited on time so just did 3 sets of 15 decline weighted crunches, 3 sets of medicine ball twists and 1 set of 20 mountain climbers then straight in to a 1min prone hold.

JK

Another friday shoulders and arms session. Bit dusty tho as had a client function that went pretty late last night
 
The shoulders:
Bent over rear delt raises (cable) for 3sets of 12 superset with incline DB reverse flies (or Y's) (3sets of 10)
Cable lat raises (3sets of 6) superset with cable external rotations (3 sets of 10)
Seated DB press (4 sets of 10) superset with upright rows (3sets of 12, 1 set of 15)
 
The arms:
Seated DB (iso) curls - 4 sets of 8
Cable rope curls (heavy and iso) - 4 sets of 6
Reverse cable curls - 3 sets of 12, 1 set of 15
Tricep cable (rope) pushdowns - 4 sets of 20
Skullcrushers (iso hold) - 3 sets of 8 superset with pushups to failure (managed 12, 14, 11 reps)

JK

Had rugby last night so no early start this morning. Instead went for a run with the wife. About 30mins all up down to the beach and then up and down it then back. He running has got heaps better. Quite impressed. 
Also ran in to Russian which was a nice suprise

JK

Short week as heading over gold coast thursday with the family for a week.
 
Today was upper body heavy which started with pressups and light overhead press and barbell rows, and some stretching
 
BB Bench - 10x60kg, 10x70, 8x80, 6x85, 6x85, 6x85
T-bar rows - 10x45kg, 10x55, 8x65, 8x65, 8x65 dropset --> 8x55 --> 8x45
Dips - 15, 15, 15 reps
Pullups (widegrip , unweighted) - 10, 9, 8, 8 reps
Hammerstrength seated OHP - 12x30kg/side, 10x35, 10x35, 10x35 dropset --> 8x30 --> 12x15
Seated DB curls - 4 sets of 8x17.5kg
Tricep pushdowns - 12x50kg, 12x62, 10x68, 10x68
 
 
Tomorrow will be legs and weds will most likely be some high intensity circuit type stuff for upper body.

JK

Legs this morning. 5mins ride to warmup then some light leg extensions and foam roller love.
 
Squats - 10 x bar, 10x50kg, 10x50, 8x80kg, 5x100, 5x110, 5x110, 5x110, 10x80 (super deep with 2 second pause)
Stiff legged deads - 10x50kg, 12x50, 10x70, 10x70, 10x70
Leg press - 15x120kg 15x160, 12x200, 10x240, 10x240
Lying leg curls - 20x30kg, 20x30, 15x30
Standing calf raises - 15x130, 15x150, 15x150, 15x150
Leg extensions - 100rep @ 30kg - 10 left/right, repeat no rest.
 
Short ride to finish as usual.

JK

10mins on the bike to warm up then in to it
 
circuit 1
BB clean and press @30kg
BB rows @ 30kg
BB front squat @ 30kg
Rubber band pulls
Decline crunches
Pressups
- 20 reps of each then 1 min rest before repeat. 5 rounds in total
 
 
circuit 2
chins
dips
hanging leg raises
KB side bends (20kg)
- 12 reps of each then 1 min rest and repeat. 3 rounds.
 
 
Finished off with a roll out and some stretching.
 
Away for the next week or so. Not expecting any exercise so a full deload. Will be ready to hit it hard once Im back and sharpen up the diet too.

Rancid Schnitzel

Enjoy Coolangatta mate. Water might be a wee bit cold, but hopefully sun is shining. Also make sure you stay on the QLD side.

The Silver Fern

JK vs BigRed