JK vs BigRed
-
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.
-
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
-
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 -
-
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
-
Usual weekly update.
Mon (am) - 17km mtb ride with emme
Tues (am) - gym (upper)
Weds (am) - 1hr easy ride in the gym
Thurs (am) - gym (HIIT session)
Fri - no nothings
Sat - mountain biking again but down in rotorua. 15km with a lesson in the morning, then another 20km solo in the arvo. 800m elevation across the two rides
Sun - local trail run but very easy 12km and 260m elevationCleaning up the diet for summer now and have actually meal prepped lunches for the week ahead.
-
Another week, another update...
Mon (pm) - gym (upper)
Tues (am) - gym (lower), (pm) - twilight golf
Weds (am) - 1hr easy ride in the gym
Thurs (am) - gym (upper), (pm) - 6km trail run @ 5.03 pace. Not a fast one but its a decent little chug up and down through native bush.
Fri (pm) - twilight golf
Sat - high intensity gym session (see below)
Sun - couple of hours suburban mtb ride round the local, finding the hills and walkways. 28km, 360m elevationHigh intensity session was much fun - bit of a sweat fest
Rower - 2km
1st complex - 15 kettlebell swings (20kg), 15 press ups X 10 (no rest)
Ski erg - 2mins
2nd complex - 10 x bb clean (50kg), 15 box squats X 10 (no rest)
Assault bike - 2mins
3rd complex - 10 box jumps, 10 toes to bar X 10 (no rest)
Rower - 2km -
Another bloody good week fitness wise
Mon (am) - gym (upper), and then an easy run in the evening (4km @ 5.10km/hr)
Tues (am) - gym (lower)
Weds (am) - 1hr easy ride in the gym
Thurs (pm) - MTB ride out in the forest (trails are finally dry!) 16km / 484m elevation.
Fri (am) - easy run 6.4km @ 5.20km/hr, (pm) - twilight golf
Sat - high intensity gym session (see below)
Sun - MTB ride out in the forest 22km / 608m elevation.Saturdays high intensity session was another sweatfest and went a bit (well a lot) like this
Warmup - 2km row, then some stretches and mobility stuff with bands and the big stick
Main workout was 10 rounds of:- 50kg BB push press x 10 reps,
- 24kg KB swings x 15 reps,
- 1 min row for max metres (which ranged between 346m and 280m by the end)
Only rest during the round is moving between exercises. Between rounds is 30secs to come back from the dead.
Then did some abs and arms stuff to finish off.
-
@JK said in JK vs BigRed:
Another bloody good week fitness wise
Mon (am) - gym (upper), and then an easy run in the evening (4km @ 5.10km/hr)
Tues (am) - gym (lower)
Weds (am) - 1hr easy ride in the gym
Thurs (pm) - MTB ride out in the forest (trails are finally dry!) 16km / 484m elevation.
Fri (am) - easy run 6.4km @ 5.20km/hr, (pm) - twilight golf
Sat - high intensity gym session (see below)
Sun - MTB ride out in the forest 22km / 608m elevation.Saturdays high intensity session was another sweatfest and went a bit (well a lot) like this
Warmup - 2km row, then some stretches and mobility stuff with bands and the big stick
Main workout was 10 rounds of:- 50kg BB push press x 10 reps,
- 24kg KB swings x 15 reps,
- 1 min row for max metres (which ranged between 346m and 280m by the end)
Only rest during the round is moving between exercises. Between rounds is 30secs to come back from the dead.
Then did some abs and arms stuff to finish off.
Yeah I'm stealing that last one!
-
@Rancid-Schnitzel Its simple and effective!
-
This weeks update...no riding, no golf!
Mon (pm) - easy run around the volcanoes of devonport while Emme had touch 7km @ 5.30km/hr
Tues (am) - gym (upper)
Weds (am) - 1hr easy ride in the gym
Thurs (pm) - 3km jog with Emme (11yrs)
Fri (pm) - gym (upper)
Sat - trail run at Long Bay, coastal bush and hill track then beach - 10km @5.10km/hr
Sun - high intensity gym session (see below) plus jog with EmmeWarmup - 5mins assault bike
1st superset - BB deadlifts (110kg), perfect press-ups, medicine ball slams 10 reps of each (no rest between exercises) X 5 rounds
2 mins assault bike
2nd superset - BB overhead press (45kg), box squats (45kg), jacknife situps 15reps of each X 4 rounds
2 mins assault bike
3rd superset - seated DB curls, seated DB tricep extensions, glute thrusts 20 reps of each X 3 rounds
