JK vs BigRed
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Did a good ride over the weekend out to Opito Bay via Black Jack gravel road, then up thru the forest and found a new downhill run which I am keen to revisit and do at full noise. A couple of decent climbs in there
Tuesday - back in the gym. Knees a bit shit so skipped squats and did some leg stuff but mainly chest and arms focussed.
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quick update. Only got time for gym every second day at the moment so alternating upper and lower body and back in to mid rep ranges so 8-12reps.
Great leg session on sunday - squats, SL deads, lunges, hack squat, sled work, calves. Walked like a rogered penguin yesterday
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Still hitting the gym a couple of times a week but not overly fit right now and weighing mid to high 80s so that’s a tad heavy for me. Really I’ve just been pushing run and going through the motions somewhat.
Gonna get fit for summer with more regular trail rides, a bit of running (did a trail run last week) and I’m also going to chuck in more high intensity metcon style workouts and I know there are a few who like these so will share.
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This mornings - took about 30mins
Row - 500m
Medicine ball smash - 50 reps
Push-ups - 50 reps
Air squats - 50 reps
Push press - 50reps at 20kg
Row - 500m
Medicine ball smash - 40
Push-ups - 40
Air squats - 40
Push press - 40 @ 25kg
Row - 500m
Medicine ball smash - 30
Push-ups - 30
Air squats - 30
Push press - 30 @ 30kg
Row - 500m
Medicine ball smash -20
Push-ups - 20
Air squats - 20
Push press - 20 @ 35kg
Row - 500m
Medicine ball smash - 10
Push-ups - 10
Air squats - 10
Push press - 10 @ 40kgFairly hard work, but aim is to up the press weights to 10x50kg for the last set. Could also swap in double unders for the Medicine ball smash. I’d planned to do this but couldn’t find the skipping rope this morning
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Soooo things went downhill pretty much after I posted last weekend. Did something to the knee being an old man playing footy against the kids at end of season. Been to physio this week and on the gym bike this morning spinning it out.
Prob not a lot of squats, burpees or running in the near future so will have to see how I can get this intensity going again
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@taniwharugby bro! stink news. You too @JK. Hopefully a swift recovery for both of you.
Have you broken the bad news to your missus's that it'll be cowgirl for the next wee while??
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@Paekakboyz ha it was alright after a couple of days of stretching and light work.
But just gotta be careful doing regular stuff now
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@taniwharugby you get it regular! fucking show off!
Good to hear it has improved though
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That sucks fellas. Doesn't help when our kids are getting bigger and stronger every day. Hopefully back soon 👊
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@Rancid-Schnitzel bro thats why I gym, so I stay ahead of my 17 yr old!!
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@taniwharugby said in JK vs BigRed:
@Rancid-Schnitzel bro thats why I gym, so I stay ahead of my 17 yr old!!
It’s gotta be done cos down the line the classic “Dad” strength just won’t cut it
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Knee still a bit shit and not recovering as it should. Ultrasound and physio booked in today.
Still managing some leisurely rides - did a couple with the wife over the weekend, approx 18k each.
Gym is mainly upper body for now. Physio has me doing some basic stuff for the knee but its not too fun.
Diet also starts today for summer. Leaving it a bit late at 83.3kg and 15.5% BF but ah well.
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Rehabs going well. Been doing a fair bit of riding - mix of gravel and trails, plus a bit in the gym along with basic leg exercises (light leg extensions and leg press.
Am now starting to get some high intensity stuff back in the regime, and probably at least once a week until xmas.
This mornings was
Row - 2km
Circuit: 10 rounds of- 15 x kb swings (20kg)
- bear crawl (30m)
- 15 x medicine ball slams
- walking lunges (30m)
- 20 pushups
Then just did some weights - shoulders, arms and abs
Ride - 20minsWill try remember to post some of the high intensity stuff I do in case others are interested
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@JK said in JK vs BigRed:
Rehabs going well. Been doing a fair bit of riding - mix of gravel and trails, plus a bit in the gym along with basic leg exercises (light leg extensions and leg press.
Am now starting to get some high intensity stuff back in the regime, and probably at least once a week until xmas.
This mornings was
Row - 2km
Circuit: 10 rounds of- 15 x kb swings (20kg)
- bear crawl (30m)
- 15 x medicine ball slams
- walking lunges (30m)
- 20 pushups
Then just did some weights - shoulders, arms and abs
Ride - 20minsWill try remember to post some of the high intensity stuff I do in case others are interested
That's an impressive farking circuit! Definitely getting back to your best.
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Went for a beach walk with wife this morning but knee didn’t really like it much so thought I’d go to the gym and light spin. Did that but next thing ya know….
Circuit x 10 rounds
Push-ups x 10
Sled push (high grip) x 25m
Toes to bar x 10
Sled push (low grip) x 25m
Took about 15mins (well less than half time in the league anyway)10min spin to unwind