JK vs BigRed
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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
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Last week wasnt too bad for the first proper week back in to it
Monday - easy run around the CBD, almost 9km
Tuesday - gym session (AM) - bench and squats + accessory work then an easy 13km ride with Phin in the PM
Thurs - gym session (AM - deadlifts and OHP + accessory work then am 18km MTB ride out in the forest at dusk. Good hard ride too and almost 500m elevation
Friday - pilates (AM) then twilight golf
Saturday - easy trail run 7km and 150m elevation -
Public holiday yesterday so update is a day behind and for 8 days
Monday - MTB ride out in the forest. Trails are running mint 18km / 550m elevation
Tuesday - gym session (AM) - bench and squats + accessory work
Weds - 5km walk with the wife
Thurs - gym session (AM) - deadlifts and OHP + accessory work.
Friday - pilates (AM) then twilight golf (9 holes)
Saturday - 5km walk in the AM, 18 holes in the PM
Sunday - short 4km hike with the fam in the AM and 7km jog (5min pace) in the arvo
Monday - 7km walk -
Weekly update to keep me honest
Monday - 7km walk as posted last week
Tuesday - gym session (AM) - bench and squats + accessory work
Weds - 7.5km run along CBD waterfront at good place (4min25 pace)
Thurs - gym session (AM) - deadlifts and OHP + accessory work. Then MTB in the forest in the PM - 21km and 568m elevation
Friday - pilates (AM)
Saturday and Sunday away for weekend - very much exercise free other than walk to/from beach -
@JK said in JK vs BigRed:
Weekly update to keep me honest
Monday - 7km walk as posted last week
Tuesday - gym session (AM) - bench and squats + accessory work
Weds - 7.5km run along CBD waterfront at good place (4min25 pace)
Thurs - gym session (AM) - deadlifts and OHP + accessory work. Then MTB in the forest in the PM - 21km and 568m elevation
Friday - pilates (AM)
Saturday and Sunday away for weekend - very much exercise free other than walk to/from beachGood week mate, keep ticking along
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@voodoo said in JK vs BigRed:
@JK said in JK vs BigRed:
Weekly update to keep me honest
Monday - 7km walk as posted last week
Tuesday - gym session (AM) - bench and squats + accessory work
Weds - 7.5km run along CBD waterfront at good place (4min25 pace)
Thurs - gym session (AM) - deadlifts and OHP + accessory work. Then MTB in the forest in the PM - 21km and 568m elevation
Friday - pilates (AM)
Saturday and Sunday away for weekend - very much exercise free other than walk to/from beachGood week mate, keep ticking along
It's all about the balance this year!
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Week gone but not wasted
Monday - easy 10km CBD run
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work. Weights going up on the 5x5, starting to get a bit harder. Form still good
Weds - 5km run CBD. 1.5km warmup and warmdown with a couple of km of speed work in the middle
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work. Then MTB in the forest in the PM - 17km and 526m elevation. Ended up being a shorter but much harder ride than planned as I busted the derailleur on the first down so had to convert to a single speed bike for the rest of the ride. Actually got up hills faster, but was just so much harder.
Friday - pilates (AM), golf (PM)
Saturday - beach walk with wife (5km) then 10km trail run in the arvo - Great fun.
Sunday - rest day -
Weekly update
Monday - gym session (PM) - bench and squats 5x5 + accessory work
Tuesday - CBD run 6km @ 4.30 pace, heavy legs after squats.
Weds - no nothings
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work.
Friday - pilates (AM), golf (PM)
Saturday - 6.7km trail - 330m elevation and 42mins. Great fun. Golf tournament in the arvo but carts and heaps of piss so not exercise.
Sunday - extremely hungover, could not do much -
Been a less active week as had some medicals to do on Thursday (gastroscopy and colonoscopy due to unexplained anemia, ie lack of red blood cells despite good iron levels). Nothing untoward noted so still an unsolved mystery at this stage.
Monday - easy 30mins run (6.3KM)
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work
Weds / Thurs - nothing
Friday - gym session (PM) - deadlifts and OHP 5x5 (struggled with the weight - need to repeat) + accessory work.
Saturday - mountain bike ride 20km / 630m elevation
Sunday - nothings -
Good week! And another on the way too.
Monday - easy road run 35mins run (7.7km @ 4.32/km) in the AM and the some pilates in the PM
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work, then 50min walk in the evening
Weds - 40mins trail run in the arvo (7km @ 5.34/km)
Thurs - gym session (PM) - deadlifts and OHP 5x5 + accessory work.
Friday - easy road run in the AM (7km @ 4.54/km) then golf in the PM
Saturday - a day of rest, boozing and bbq
Sunday - a lovely trail run in the rain (15.6km @4.36km) -
A slightly easier week as the legs were feeling it a bit. I think I may have upped the mileage a bit much.
Monday - gym session (AM) - bench and squats 5x5 + accessory work, and then pilates in the PM
Tuesday - easy jog in the morning (6.8km @ 4.56/km)
Weds - 55mins of hills running up and down north head and mt vic (9.3km @ 5.53/km, 280m elevation)
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work, then 18 holes of golf in the arvo
Friday / Sat - days of rest
Sunday - mountain bike trails 18km / 575m elevation gain. Hadnt ridden for a few weeks so the MTB fitness was def lacking. -
Another week flys by
Monday - easy road run 7.3km @ 4.51/km
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work
Weds - 6.6km trail run at 5.30/km. Some good hills 160m of elevation
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work
Friday - just golf
Saturday - 9.2km trail run @5.20, 220m elevation. Ok run with some faster bits but also a fair bit of bush crashing trying to find a trail
Sunday - 5km walk -
A lighter week (from the running perspective)
Monday - (AM) easy road run 5.5km @ 5.15/km, (PM) reformer pilates
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work
Weds - spin bike in the gym - 1 hrs
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work, (PM) easy road run 6.2km @4.43/km
Friday - mountain bike in the forest - 14.3km / 395m elevation. No crashes
Saturday - 3km walk
Sunday - 10km mtb bike - sore legs so just a gentle spin around the locals -
Easter weeek update
Monday - (AM) easy road run 8km @ 4.30/km, (PM) reformer pilates
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work
Weds - school trip mountain biking but beginner trials and minimal elevation
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work,
Friday - (AM) 6.5km walk with the wife. (PM) trail run - 10km / 430m elevation, 1 hour of fun. Oh and 9holes with Phin
Saturday - 18 holes
Sunday - 10km ride with the family plus 3km walk to lookout and backOh and heaps of chocolate
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Had an easy week as had a trail event on saturday and wanted to be fresh. Unfortunately I wasn't as a lot going on work and family wise.
Monday - (AM) golf
Tuesday - gym session (AM) - bench and squats 5x5 + accessory work, (PM) short run 6km at 4.26/km then beach swim.
Weds - 1hr gym ride and mobility work
Thurs - gym session (AM) - deadlifts and OHP 5x5 + accessory work,
Friday - nothing
Saturday - RivRam trail run race out at Riverhead. Did the 10km and it was actually only 9.7km (whoops) but great fun in the wet. Super slippery through the clay sections. Ups were a challenge, downs were treacherous. One nasty hill in particular had over 100m elevation gain over about 600m. Ended up 10th overall so pretty happy in a time of 49mins50.
Sunday - 5km walk. Legs feeling OK
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Sun comes up, sun goes down. JK gets a fuck ton of moving and lifting done.
Epic!
