JK vs BigRed

JK

I use the heaviest kettle bell we got. Think I've done 2 x 15kg plates before, for not many reps

Paekakboyz

ahh, hadn't thought of using KB's - on a different floor in my local gym. You should tell your gym to get some 32 kg KB's!! That's the heaviest I've seen but no doubt you can get heavier buggers.

JK

Another really good session this morning. Feeling like Im in a bit of sweet spot right now, some gains are about to be made.
 
Legs today and started with 10mins ride and then a roll out.
 
Leg extensions - 15x30kg/side, 12x36, 12x42
Deadlifts - 10x70kg, 10x70, 8x110, 6x140, 3x160, 3x160, 3x160, 6x140
Front squats - 15xbar, 8x60kg, 10x60, 10x60, 10x60 with each of the 60kg working sets superset with 20 body weight lunges
Lying leg curls - 12x39kg, 10x42, 10x42 dropset to 12x21
Seated leg press - 20x200, 15x300 then 3 dropsets of 10x340 --> 12x200.
 
Finished with another roll out and some abs work.

JK

back and shoulders
Warmup was 5mins on the bike and some rubber bands
 
DB rows - 12x25kg/side, 10x30,10x32.5, 10x35, 10x35
Lat pulldowns - 15x48kg, 12x60, 10x66, 10x66, 10x66
Hyperextensions - 20 (unweighted), +15kg x 12, 12 reos
Bent over cable row - 15x74kg, 15x74
Straight arm pulldowns - 15x44kg, 15x47, 15x47
Close grip pulldowns - 12x66kg, then a dropset from 74kg down to 24kg to failure each time.
Cable lat raises - 3sets of 12 @ 8kg
DB round the world - 2 sets of 12 with 5kg DBs
Seated DB arnie press - 3 sets of 12 @ 17.5kk
Upright rows - 12x44kg, 12x50, 12x50
Front plate raises - 12x15kg, 15x15

JK

Thursday session done and dusted
 
30mins ride on the bike at a good pace. Had a good sweat going and a mixture of high rpm / low resistance and some chunky hill work. Then a stretch and foam roll
 
Squats - 10xbar, 12x50kg, 10x80, 12x80, 12x80, 20x80 (hadnt done a 20 rep set for a while and was huffing hard by the end)
Reverse hypers - 15, 15, 12, 10 with about 15seconds rest between sets
Standing calf raises - 5 sets of 20x130kg
 
Abs work today was:
Decline crunches (15x15kg), medicine ball twists (12x15kg), weighted side bends (12x22kg per side) X 3
Mountain climbers (30reps), leg drops (12reps), plank (1min) X 3
 
More stretching and foam rolling between ab sets

Wairau

This is an amazing thread, excellent consistency on your workouts. You must have seen top gains so far-in looks, and overall strength and fitness. How do you assess all that?
What are your aims? What areas will you change up, or will you focus on similar workouts for the rest of the year?

JK

Thanks mate, there are definiately some gains there. Nothing spectacular but I know that I look a lot better (have kept old progress pics) and and definately stronger and fitter than before, possibly ever, despite being 36.
 
Rest of the year will be similar sort of training but dropping the calories a bit from September onwards to lean up for summer. Will also be adding in some high intensity training sessions to help with the fat loss.

JK

Chest and arms today.
 
Chest
Hammerstrength incline press - 15x20kg/side, 12x35, 12x40, 10x45, 10x47.5, 10x47.5, 10x47.5
Decline DB flies - 12x15kg, 12x15 (superset with 45 and 47.5kg press sets)
DB pullovers - 12x22.5kg, 12x22.5 (superset with last two 47.5kg press sets)
Cable cross overs - 3 sets of 15x20kg/side
 
Arms
Close grip weighted pullups - @10kg added x 6,6,6 and 6 reps
Cable reverse curls @ 32kg x 8, 8, 8, 8 reps (superset with pullups)
Close grip bench - @ 60kg x 8, 8, 8, 8 reps
OH cable extensions - @48kg x 10, 10, 12, 12 reps (superset with CG bench).
EZ bar curls - 20x27kg, 12x32kg, 15x27kg --> 20x22kg

JK

No training sat or sunday but massive walk yesterday for fishing so legs took a bit of a hammering.
 
Upper body session this morning. Took a while to warm up as was a bit cooler.
 
Incline DB bench - 10x20kg/side, 10x27.5, 10x30, 8x32.5, 8x32.5, 8x32.5
1 arm DB rows rows - 10x20kg, 10x30, 8x32.5, 8x35, 8x35
Widegrip pullups - 10, 10, 10, 8 reps
Dips - unweighted x 12, +24kg x 12, +28kg x 10 reps, 28x10, 12 unweighted
Hammerstrength seated overhead press - 12x20kg/side, 10x35, 9x40, 9x40, 8x40, 15x20
Seated DB curls - 8x17.5kg/side, 8x17.5, 6x20, 6x20, 12x15
Seated overhead DB extensions - 15x17.5kg, 12x20, 12x25, 12x25

JK

Really good legs session this morning. Felt really strong and in the zone.
 
Warmup was 10mins ride then light leg extensions and a roll out.
 
Squats - 10xbar, 10x60kg, 10x60, 6x100, 3x110, 2x120, 3x120, 1x130, 10x100, 10x100
Straight leg deads - 12x50kg, 10x70, 10x80, 10x80, 10x80
Leg press - 12x240kg, 12x240, 10x240 dropset --> 10x200 --> 10x160 --> 12x120 --> 15x80 --> 20x40....10 secondsrest --> 20x40
Seated hamstring curls - 15x60kg, 12x78, 15x78, 15x78
Seated calf press - 20x240, 12x340, 12x340, 12x340
Standing calf raises - 20x130, 20x150, 20x150, 20x150
Lunges - 30reps, 30reps, 30reps
 
Short roll out to finish.

Paekakboyz

Volume!!! 
 
How were the hammies after those curls! with the straight legs deads beforehand I bet they were fun!

JK

Not too bad but felt pretty pumped when I was doing the lunges.
 
See how I pull up tomorrow as quads, hammies and calves all got some high rep treatment as well as heavy weights

JK

Back and shoulders today

Warmup was 1000m row.
 
BB rows - 12x40kg/side, 10x60, 10x60, 10x60
Close grip pulldowns - 15x66kg, 12x72, 12x72
Seated row (mid grip) - 15x48kg, 12x60, 12x60
Lat pulldowns - 2 dropsets of 6x72kg --> 8x60 --> 10x48
Hyperextensions - 15, 15 reps
Straight arm pulldowns - 15x44kg, 15x44, 15x50
 
Seated DB press - 12x17.5kg/side, 12x22.5, 10x25, 10x25
DB shrugs - 15x25kg/side, 15x25
Side DB raises - 15x8kg, 15x8kg
Upright rows - 12x44, 12x50, 12x50
Front cable raises - 10x26kg, 12x20, 15x20
Rear delt flies (machine) - 15x30kg, 12x36,1 2x36 (superset with front raises)

JK

Bit of cardio and abs this morning plus random legs circuit for bonus gains
 
Started with 25mins on the cross trainer and then some foam roller and stretching.
 
Legs circuit was:
Leg extensions - 20reps @ 48kg per side
Standing calf raises -20reps @ 130kg
Reverse hyperextensions - 20 reps.
 
Did 5 circuits of no rest whatsoever and did walking lunges between each of the machines.
 
The did some abs circuits of hanging leg raises, cable chops, moutain climbers, roll outs, leg drops, crunches and a 2min plank at the end of it all..

JK

Chest and arms friday
 
Hammerstrength incline press - couple of warmup sets then 1 big dropset of 50kg/side x6 --> 45kg x 8 --> 40kgx10 --> 35kg x 12 --> 20kg x20-
Hammerstrength flat press - 12x35kg/side, 10x40, 10x40, 10x40
DB pullovers - 15x17.5kg, 15x17.5
DB flies - 12x15kg, 12x15
Seated DB (iso) curls - 4 sets of 8 @ 15kg
Cable curls (iso) - 2 sets of 6 @ 48kg, 2sets of 6 @54kg
Reverse cable curls - 4 sets of 12 @ 36kg
Tricep cable (rope) pushdowns - 4 sets of 20 @ 48kg
Skullcrushers (iso) - 4 sets of 8 @ 32kg
CG pushups - 12, 15, 15, 15 reps

JK

Upper body Monday.
 
T-bar rows - 15x35kg, 10x55, 10x65, 6x75, 8x75, 8x75, 8x75
Incline DB bench - 10x25kg/side, 10x30, 10x32.5, 10x32.5, 8x32.5 (tried to get the 35kg DBs up but just wouldnt go without asking for a spotter)
Widegrip pullups - 10, 10, 10, 8 reps
Dips - +28kg x 10 reps, 10, 8 reps, 12 unweighted
Seated row - 8x78kg dropset --> 8x60kg, 8x78 --> 8x60
BB overhead press - 12x35kg, 8x45, 8x45, 8x45
EZ bar curls - 10x32kg, 10x37kg, 8x39.5, 8x39.5, 15x27
Tricep pushdowns - 8x74kg, 8x74, 10x74, 8x74kg dropset --> 8x62 --> 10x44

JK

Legsss
 
Usual warmup of 10mins ride and then a roll out before some light leg extensions
 
Squats - 10 x 50kg, 10x80, 6x110, 6x110, 6x110, 6x110 dropset to 10x80
Deadlifts - 10x70kg, 10x110, 6x140, 6x140, 6x140
Leg press - 20x80kg, 30x80, 40x80
Lying leg curls - 10x42, 12x42, 15x36
Leg extensions - 10x60kg/side, 10x60, 8x60 dropset --> 8x48kg --> 10x36
Standing calf raises - 20x130kg, 20x160, 20x160, 20x160
 
Then did a roll out and an abs circuit of 3 exercises and 3 times through.
Finished with another 10mins on the bike.

JK

Trying to shake a cold at the moment so strength and energy is a bit down. Have had since Friday. Bit annoying.
 
Today was back and shoulders. Started with a 1000m row at gentle 2min/500m pace.
 
KB rows - 22kg x 20, 20, 20 reps
DB rows - 25kg x12, 32.5x10, 35x10, 35x10
Lat pulldowns - 60kg x 12, 60x12, 15x54, 20x48
1 arm machine rows - 12x70/side, 12x80, 12x90, 12x90, both arms together 12x90 (machines in pounds)
Straight arm pulldowns - 15x44, 12x50, 12x50
Hyperextensions - 15 reps unweighted, then +10kg x 12, 12 reps
Bent over rear delt raises (cable) for 3sets of 12 @ 8kg superset with Incline DB reverse flies (or Y's) (3sets of 10@3kg)
Cable lat raises (3sets of 6 @ 11kg) superset with cable external rotations (3 sets of 10 @ 8kg)
Seated DB press (3 sets of 12 @ 22.5k ) superset with upright rows (3sets of 10 @ 50kg)

JK

Random thursday done and dusted
 
 
Cross trainer - 25mins
 
Then a legs circuit:
Medicine ball (9kg) squats - 20 reps
Lunges - 15 per side
Reverse hypers - 20
Standing calf raises - 20x130kg
 
Did 5 times through with 30seconds rest between rounds.
 
Abs/stretching - 20mins worth which basically consisted of a rotation of 4 abs exercises then 2mins stretching and foam roller then repeat etc

JK

Friday chest and arms to round off another week.
 
Pressups - 15, 15, 20, 20 reps
DB flies - 15x10kg/side, 15x12.5, 15x15
Hammerstrength incline press - 20x20kg/side, 12x35, 10x45, 10x45, 10x45 then dropset 10x45 --> 10x35
Weighted chins (neutral grip) - +10kg x 10, 8, 8, 8 reps
Close grip bench press - 60kg x 8, 8, 8, 8 reps
OH DB extensions - 15x17.5kg, 12x25, 12x25, 12x25
EZ bar 21s - 22.5kg x 4 sets (love these - awesome pump)
Dips - 100 reps unweighted in 12, 12, 12, 12, 12, 10, 10, 10, 8, 2

The Silver Fern

JK vs BigRed