JK vs BigRed

mariner4life

@mariner4life Too slow for anywhere further out and can't pass well enough to be in at 9

feel your pain brother. The body of a fullback with the pace of a lock

Rancid Schnitzel

@jk said in JK vs BigRed:

Also need a starting point. Using the digital bathroom scales so not accurate on the body fat % but have used these for years so a good consistent measure. 77.2kg / 13.0% BF

Going to track the diet for a wee bit in order to ensure I'm eating enough to grow

you skinny-ass muthafucka

Could be worse. He could be 7% 😜

JK

@rancid-schnitzel said in JK vs BigRed:

@voodoo said in JK vs BigRed:

@jk said in JK vs BigRed:

Also need a starting point. Using the digital bathroom scales so not accurate on the body fat % but have used these for years so a good consistent measure. 77.2kg / 13.0% BF

Going to track the diet for a wee bit in order to ensure I'm eating enough to grow

you skinny-ass muthafucka

Could be worse. He could be 7% 😜

Im fine with 7% but not in the 60s!

MN5

@jk said in JK vs BigRed:

Also need a starting point. Using the digital bathroom scales so not accurate on the body fat % but have used these for years so a good consistent measure. **77.2kg / 13.0% BF
**
Going to track the diet for a wee bit in order to ensure I'm eating enough to grow

I don’t think chin ups even count at that weight

JK

@mn5 said in JK vs BigRed:

@jk said in JK vs BigRed:

Also need a starting point. Using the digital bathroom scales so not accurate on the body fat % but have used these for years so a good consistent measure. **77.2kg / 13.0% BF
**
Going to track the diet for a wee bit in order to ensure I'm eating enough to grow

I don’t think chin ups even count at that weight

Havent done any for a while now. Not sure my wrist can handle it quite yet.

JK

Weds - couple of hours on the mtb out in the forest. Awesome fun but not great for the bulk as thats 1,000 calories spent

Thurs (recovery workout)
Mains - 3x5 squat, 3x5 overhead press (working sets).
Accessory work - 3x10-12 for each of good mornings, wide grip pulldowns, seated row, delt flies, seated calf raises

JK

Ended up having to do a Pilates class this evening as wife had some new fella attending who she didn’t know and wanted another guy in the class.

So glutes abs and quads got an unexpected touch up

JK

Good session today to close out the first proper week back in the gym for a while

Today was intensity day so more weight on the bar for the core lifts working up to the single heavy working set.

Mains - squat 1x5, bench 1x5, power cleans 3x5, pull-ups to failure
Accessory work was just biceps and tricep push down

JK

Sunday - got out on the bike for a bit in the late arvo

Monday - did another Pilates session. Will try fit these in weekly.

JK

Tuesday (volume day)
Mains - 5x5 squat, 5x5 OHP, 1x5 deadlifts (working sets).
Accessory work - 3x10-12 for each of front delt raises, seated row, seated calf raises

God dam I love structured programming. Forced to put more weight on the bar and get the reps done = progress

Paekakboyz

@jk yeah a routine is the best aye. Amazing how you can be feeling off but stick to your scheduled numbers then have a primo session! lol or feel shit hot but then struggle with your deload week.

JK

Thurs (recovery workout)
Main working sets - 2x5 squat, 3x5 bench press, pullups to failure x 3
Accessory work - 3x10-12 for each of delt flies, glute rope pull throughs, hamstring curls, abs

JK

Intensity day again so more weight on then bar to set new maxes for next

Mains (working sets only) - squat 1x5, OHP 1x5, power cleans 3x5, pull-ups to failure,
Accessory work was tricep dips and bb curls

JK

A very average ride yesterday late arvo

Then pilates this morning.

Paekakboyz

@jk runs on the board bro!

JK

Tuesday (volume day)
Mains (working sets only) - 5x5 squat (up 5kg on last week), 5x5 bench press (up 5kg on 2 weeks back), 1x5 deadlifts (up 10kg on last week)
Accessory work - 3x10-12 for each of front delt raises, seated calf raises

More weight on the bar but will come relatively easy since I reset with some pretty low starting weights. Squats felt awesome today. Best in ages

JK

Thurs (recovery workout)
Main working sets - 2x5 squat, 3x5 OH press, pullups to failure x 3
Accessory work - 3x10-12 for each of delt flies, glute thrusts, seated row , abs

Hopefully out for a ride later today/tonight

JK

Short ride in the forest after work last night. Took it pretty easy as was solo but good fun

JK

Sat - intensity day so new 5RMs

Mains (working sets only) - squat 1x5 (+5kg on last sat), Bench 1x5 (+5kg on 2 weeks back), power cleans 3x5, chins to failure,
Accessory work was chest flies, tricep push downs, ez bar 21s

JK

Monday - pilates with the girls

Tuesday (volume day)
Mains (working sets only) - 5x5 squat (up 5kg on last week), 5x5 overhead press (up 2.5kg on 2 weeks back), 1x5 deadlifts (up 10kg on last week)
Accessory work - 2x12-15reps for each of front delt raises, lat pulldowns

This programme is starting to get tough now and the volume day taking much longer to get through. Weight increases will certainly be slowing down now that Im back to decent (for me) weights

The Silver Fern

JK vs BigRed