JK vs BigRed
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<p>Legs today as planned......and it was a goodie.. May not walk tomorrow.</p>
<p> </p>
<p>Warmup was the usual ride on the bike and then light leg extensions, walls squats and foam roller.</p>
<p> </p>
<p>Squats - 10x60kg, 10x60, 5x80, 5x100, 5x110, 5x110, 5x110, 3x110 then did two more sets of 10x60kg making sure I went super deep and paused at the bottom for a good 3 seconds.</p>
<p>Leg press - 15x120kg, 15x160, 10x200, 10x200, 10x200 then nasty dropset of 5x240kg --> 5x200 --> 5x160 --> 10x120 --> 10x80 --> 20x40.</p>
<p>Seated leg curls - 15x66kg, 12x78, 12x78</p>
<p>Standing calf raises - 15x130k, 12x160, 12x160, 12x160</p>
<p>Leg extensions - 10x66, 12x66, 50x36 per side so all single legged.</p>
<p> </p>
<p>Finished with a short 5mins ride to loosen up.</p>
<p> </p>
<p>Grow legs grow!!!</p> -
<p>Friday chesticles and arms.</p>
<p> </p>
<p>Warmup was some pressups and pullups plus rubber band pulls.</p>
<p> </p>
<p>Main workout was:</p>
<p>BB bench - 10x50kg, 8x70, 6x80, 6x80, 8x80</p>
<p>Incline DB press - 12x27.5kg/side, 12x27.5, 12x27.5</p>
<p>DB pullovers - 15x15kg, 15x15, 15x15</p>
<p>Seated DB curls (iso) - 4 sets of 8 @ 15kg/side</p>
<p>Cable curls (iso) - 4 sets of 6 @ 44kg</p>
<p>Reverse cable curls - 4 sets of 12 @ 32kg</p>
<p>Tricep rope pushdowns - 4 sets of 20x44kg</p>
<p>Skullcrushers (iso) - 4 sets of 8 @ 27kg</p>
<p>Close grip pressups (to failure) - 20, 18, 15, 15 reps. Did these a bit different today and in between 1 and 2nd and then 3rd and 4th sets I did some neutral grip pullups with a 5sec hold at the top, then 5 sec hold in the middle then 5 sec hang for each rep. Did only 5 or 6 reps each time, burned like fark!</p> -
In Sydney for a few days this week so gonna alternate upper lower through the week <br><br>
Went to a local gym here this morning that was ok. Will be enough to get me by for the time here<br><br>
Today's workout included bb bench, pull-ups, clean and press, bb rows, incline db press, cable flies, upright rows, front bb raises, bb curls and tricep extensions -
Another Sydney session this morning despite the dustiness that followed last nights function and cricket<br><br>
Did upper body again but higher reps in contrast on Monday <br><br>
Workout included kettlebell rows and swings as warmup then in to seated db press, t bar rows, machine chest press, lay pulldowns, shrugs, bicep curls (machine) and dips. -
<p>Back in NZ now and back in to my gym this morning for another legs session</p>
<p> </p>
<p>warmup - 5mins ride, light leg extensions, roll out.</p>
<p> </p>
<p>main workout was:</p>
<p> </p>
<p>Deadlifts - 10x70kg, 10x70, 8x110, 8x110, 5x140, 3x160, 3x160, 3x160</p>
<p>Front squats - 5 sets of 10 @50kg (nice and deep)</p>
<p>Lying leg curls - 15x36kg, 12x42, 12x42</p>
<p>More leg extensions - 12x60kg, 12x60 dropset --> 12x48kg</p>
<p>Reverse hyper extensions - 15, 15, 12 reps</p>
<p>Standing calf press - 20x130kg, 15x160, 15x160, 15x160, 15x160</p>
<p> </p>
<p>Short ride to finish.</p> -
<p>Ended a pretty reasonable week with a good upper body, albeit arms dominated session.</p>
<p> </p>
<p> </p>
<p>Warmup was pressups and rubber bands - few sets of lots of each.</p>
<p>Incline DB press - 12x25kg/side, 15x25, 12x30, 12x30, 10x30</p>
<p>Upright rows - 12x38kg, 15x38, 12x44, 12x44</p>
<p>Hammerstrength flat bench - 15x40kg/side, 15x40</p>
<p>Machine flies - 12x66kg, 15x60, 15x54</p>
<p>Pullups - @15kg added x 6,5,5 and 4 reps</p>
<p>Reverse EZ bar curls @ 27kg x 8, 8, 8, 8 reps</p>
<p>CG bench were @60kg for 8, 8, 8 and 7 reps</p>
<p>OH cable extensions @44kg x 10, 10, 10, 10</p>
<p> </p>
<p>Got golf day today so called it quits there and spent 10mins on the cross trainer having a yarn to a mate who as it turns out will also be at the golf day.</p>
<p> </p>
<p>Think Ive put on another kg this week. Was looking pretty swole this morning. All is going well.</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 -
5.9km jog this morning in shore to shore fun run with the kids which goes from taka grammer along taka and then Milford beaches. Decent workout given I had to push the two year old in the buggy and keep a 7year old motivated all the way through. She did well tho and ran pretty much all the way despite the first 15mins being in the pooring rain,
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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 -
<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. -
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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>