JK vs BigRed
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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
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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.
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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.
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@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!
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@Rancid-Schnitzel Its simple and effective!
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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 -
Mon (pm) - gym (upper)
Tues (am) - gym (lower)
Weds (am) - 1hr easy ride in the gym
Thurs (am) - gym (upper)
Fri (am) - easy run 6.5km @ 4.45km/hr, (pm) - twilight golf (absolute rubbish)
Sat (am) - high intensity gym session (see below)
Sun (am) - MTB ride out in the forest 21km / 722m elevation.Saturdays high intensity session was as follows:
Warmup - 5 mins spin bike
1st superset - burpees in to medicine ball slams - 5 rounds of 15 reps of each
2 mins spin bike active recovery
2nd superset - DB manmakers (15kg DBs), toes to bar X 5 rounds of 12 reps of each
2 mins spin bike active recovery
3rd superset - battle ropes in to mountain climbers x 5 rounds of 30 seconds of each
5 mins spin bike -
Not the best training week as had a work conference early in the week and was drinking way too much
Mon (am) - run around the local trail 5k at 4.41km/hr
Tues (am) - gym (upper)
Weds (pm) - no nothing (hungover)
Thurs (pm) - gym (full body)
Fri (am) - easy mixed trail/road run 9.5km @ 5.01km/hr
Sat (am) - 7km walk with the wife
Sun (pm) - golf tournament so basically a slow 10km walkNeed to get a decent bit of exercise in early this week as will have a few days off later in week for medical
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Slowly getting back in to it after a week or so off for some minor surgery.
Saturday got back in the gym for a low intensity full body session. Was good.
This morning did a easy 6km jog (5min pace).
Nice to be back at it. A couple of gym sessions, a ride and hopefully some golf for the week ahead
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A month later…and a new year
Good active holiday. Shit loads of golf (14 rounds over about 3 weeks) and a bit of running and riding, as well as a ton of waves.
Back in the gym today for the first time since Xmas. Will prob only be doing Tuesdays and Thursday mornings plus the odd weekend session this year. Will try run once or twice a week and ride once or twice too.
For gym, gonna get back to the basics and crank a few cycles of 5x5. Bench and squats today. Felt great to get back under the bar
