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JK vs BigRed

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JK vs BigRed
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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3643

    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.
    image.png
    49ab4012-e20e-483b-a81c-e11e0e415a01-image.png

    Sunday - easy 20km on the mountain bike

    voodooV 1 Reply Last reply
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  • voodooV Away
    voodooV Away
    voodoo
    replied to JK on last edited by
    #3644

    @JK Good work legend!

    1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3645

    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 elevation

    Cleaning up the diet for summer now and have actually meal prepped lunches for the week ahead.

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    3
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3646

    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 elevation

    High 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

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    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3647

    Oh fuk, i missed a run on thurs too which i've now added. Busy week!

    1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3648

    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:

    1. 50kg BB push press x 10 reps,
    2. 24kg KB swings x 15 reps,
    3. 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.

    Rancid SchnitzelR 1 Reply Last reply
    3
  • voodooV Away
    voodooV Away
    voodoo
    wrote on last edited by
    #3649

    machine

    1 Reply Last reply
    1
  • Rancid SchnitzelR Offline
    Rancid SchnitzelR Offline
    Rancid Schnitzel
    replied to JK on last edited by
    #3650

    @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:

    1. 50kg BB push press x 10 reps,
    2. 24kg KB swings x 15 reps,
    3. 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!

    JKJ 1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    replied to Rancid Schnitzel on last edited by
    #3651

    @Rancid-Schnitzel Its simple and effective!

    1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3652

    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 Emme

    Warmup - 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

    1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3653

    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

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    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3654

    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 walk

    Need to get a decent bit of exercise in early this week as will have a few days off later in week for medical

    1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3655

    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

    1 Reply Last reply
    2
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3656

    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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    2
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3657

    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

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    2
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3658

    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

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    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3659

    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

    voodooV 1 Reply Last reply
    2
  • voodooV Away
    voodooV Away
    voodoo
    replied to JK on last edited by
    #3660

    @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 beach

    Good week mate, keep ticking along

    JKJ 1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    replied to voodoo on last edited by
    #3661

    @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 beach

    Good week mate, keep ticking along

    It's all about the balance this year!

    1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3662

    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

    1 Reply Last reply
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