JK vs BigRed
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Not much to highlight of late other than last week and weekend off I was away overseas for a family getaway
This mornings sweat
20mins spin thenRounds of
12 x pressups
25m sled
12 x kettle bell swing
25m sled
30seconds battle ropes
25m lunges
12 toes to bar
25 lunges
The lot x 2 then 2min spin active recoveryRepeat x 5
More horrible and harder than it looks/sounds
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Whoops first update of 2023, fortunately not the first time in the gym. Getting in for weights sessions 3-4 times a week including a high intensity session.
Knees are feeling ok but not training heavy legs, no weighted squats. Mainly deadlifts, reverse lunges, sled push etc. Almost feel like I could get back running again.
Yesterdays high intensity session was targeted at improving my aerobic capacity. No breaks between exercises other than moving to the equipment. 1 min break between rounds
Kettlebell alternating clean and press - 18kg x 12 reps per side
Ski erg - 1min
Box squats - 20 reps
Toes to bar - 15 reps
Assault bike - 1minDid 6 rounds then finished with 100 push-ups
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Decent weight sessions Monday, tues and thurs this week, despite having a fair bit on.
Short but brutal high intensity session today
5mins spin bike
10 pressups, 10 box step ups, 9/9, 8/8 down to 1
5mins spin bike
10 DB manmakers (15kg dumbbells, 100m sled (+60kg), 9 manmakers, 100m sled…..down to 1 manmaker, 100m sled.
5 mins spin bike
100 sit-ups on the old Swiss ballPretty brutal as hadn’t done manmakers for a long time
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Good gym sessions, Mon, Tues and Thurs and then 20km on the trails on Thurs night. Good ride - most brutal for a while and could hardly walk today but still, time for another stupid high intensity workout....
5mins on the bike to warm up then rounds of this
Sled (+80kg) sprints - 5 x 25m
Assault bike - 10 cals (about 40 seconds)
Sled - 25m (back to the bars)
Toes to bar x 10
Sled sprints - 3 x 25m
Assault bike - 10 cals (about 40 seconds)
Sled - 25m (back to the bars)
Toes to bar x 10
Sled spring - 25m
Assault bike - 10 cals (about 40 seconds)
Sled - 25m (back to the bars)
Toes to bar x 10And that's a round. Did 2 mins active recovery on the spin bike between rounds. Did 5 rounds. Yuck
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Whoops no updates again…been busy. Missed a couple of weekend high intensity sessions as been away a bit but have managed the usual 2 to 3 gym sessions a week and some decent rides.
Quick high intensity session on the way home today
Row - 2km (bit of a warmup)
First circuit (5 rounds) - 10 BB deadlift (light at 60kg), 15 pressups, 30m lunge, 10 calories assault bike
Ride - 5mins active recovery
Second circuit (5 rounds) - 6 barbell cleans (50kg), 15 Jacknife sit-ups, 10 calories ski erg
Ride - 5mins active recovery
Final circuit (5 rounds) - 6 barbell overhead press (50kg), 30 bench hops, 20 Swiss ball crunches
Ride - 10mins cool downI think I’m gonna switch to high intensity only for a while. Quite enjoy these workouts, just need to dream some decent ones up
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Too busy/lazy to regularly update but fortunately not to train.
Quite a bit of MTB, golf and other stuff so only in the gym 3 times a week. Lots of high intensity stuff including this from Saturday
Warmup - 2km row
6 rounds of:
- 45 seconds battle ropes
- 20 x 24kg Kettlebell swings
- 20 press-ups
- 20 swiss ball crunches
- 1 min assault bike
- 45 second prone hold
Each round takes about 5mins so all done pretty quickly.
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Well, i thought I was fittish but proved myself wrong on the weekend.
Been doing weekly runs, nothing particularly fast or long but was feeling good and that I could probably push myself a bit harder and do a local trail that I’ve walked a few times and even mountain biked (more hike a bike in parts).
It wrecked me, particularly the first km which had just shy of 150m of elevation gain. Yuck!
Not sure I was fuelled up right before the run which probably didn’t help. Body felt pretty good the next day so wasn’t all bad. Will do it again some time as a bit of a test
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@JK said in JK vs BigRed:
Well, i thought I was fittish but proved myself wrong on the weekend.
Been doing weekly runs, nothing particularly fast or long but was feeling good and that I could probably push myself a bit harder and do a local trail that I’ve walked a few times and even mountain biked (more hike a bike in parts).
It wrecked me, particularly the first km which had just shy of 150m of elevation gain. Yuck!
Not sure I was fuelled up right before the run which probably didn’t help. Body felt pretty good the next day so wasn’t all bad. Will do it again some time as a bit of a test
Scenery looked great at least!
Proper elevation there too, can’t beat a solid trail run
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And I haven't run since!
Need to hold myself accountable. Been in the gym a couple of times a week but have been just going thru the motions. Last week I started to step things up and try get in to some decent shape by christmas. Havent weighed myself lately or taken any indicative bf measures but feeling light and lacking in muscle. Skinny fat perhaps.
Current plan is to hit the gym three times a week for weights - Mon (lower), Tues (upper) and then one of probably Fri or even Sat for a more all rounder full body type workout. Weds is gym cardio day at the moment (usually an hour ride), possibly some stretching and weekend is something proper outdoors - like a run or ride.
Will rock this for a bit and then step it up for some high intensity stuff from end of October thru to christmas.
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Last week
Monday, Tues and Thurs - weights in the gym
Weds - gym ride - 1 hour easy zone 2 stuff
Friday - MTB ride in the forest - 20km/600m elevation. Plenty of jumps and skids
Sat - stretch and roll out at home
Sunday - 11km trail run in the waitaksHave realised I'm a bit fitter than I initially thought. Feels good
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Boo some sickness has turned up.
Last week was OK training wise.
Tues and Thurs - weights in gym
Weds - gym ride - 1 hour easy zone 2 stuff
Saturday - 14km mixed road and trail run - so another hour of easy zone 2 stuff
Sunday - walk only as feeling a bit mud -
Sickness still hanging about but almost on its way out. Would have probably been gone if I had rested
Week gone
Mon and Tues - upper and lower body weights in the gym
Weds - gym ride - 1hr easy. Then a short 5km run in the evening
Thurs and friday did bugger all as had client events etc. Drank and ate well.
Sat morning - an easy 6km trail run whilst the lad warmed up for footy. Pretty muddy. Good fun.
Sunday - short walk and more beer -
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Quick weekly update and much the same as last week really except sunday which was rest day
Mon (pm) - gym (lower)
Tues (am) - gym (upper)
Weds (am) - 1hr easy ride
Thurs (am) - moderately paced (sub <5km/min) run - 7km
Friday (pm) - golf
Sat (am) - gym - full body, high intensity. Session was as follows
Warm-up 2km row and some mobility work
Main set 1 - BB clean and press (40kg) - 10 sets of 10, each set superset with 10 toes to bar
Main set 2 - box jumps superset with press ups - 10 reps of each, then 9, then 8......down to 1
Pretty much called it quits after that as the lad was keen to play golf -
Another week gone, another week strong, faster, fitter.....maybe, maybe not
Mon (pm) - gym (lower)
Tues (am) - gym (upper)
Weds (am) - 1hr easy ride
Thurs (am) - another moderately paced (sub <5km/min) run - 8km
Friday (pm) - golf
Sat (am) - easy morning walk, then in arvo decided to run the Rings loop again. Fark it is an absolute c*nt of a run. New shoes were awesome but some absolutely grueling sections of trail with a fair bit of walking and even a short sit/lie down. Still somehow marginally quicker than last time. Brutal.
Sunday - easy 20km on the mountain bike
