JK vs BigRed
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Did fuck all yesterday, too busy with work plus too wet out yada yada.
Anyway, another garage blast this morning. Seemed hard, too hard.
- Front raise in to side raise and vice versas (dunno what actually called) - 5kg plate in each hand and 10 full motions
- KB squats - 20x24kg
- 10 more of those front to side raise things
- KB swings - 20x24kg
- DB renegade row pushups -10kg and 10 per side
- Db curls - 10 x 10kg then in to hammer curls for another 10x10kg
Rest
Only did 4 rounds either as wasnt feeling or actually farken hard.
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ooh there are some sick and evil KB medleys out there bro. I quite like single KB squats where you load it on one side then alternate. So like do 5 on each side then move to swings or clean and jerks. 3-4 variations in the medley is enough to remember and enough to take you to dark places lol.
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Another quick workout this morning. Went a bit better
Did rounds of:
BB cleans - 15 x 40kg
Pushup mountain climbers - 20 reps (not actually sure what these are called but did them slower and wide so knees come up outside shoulder line)
Froq squats - 20 reps
KB side bends - 15 per side x 20kg
High knees - 20 per side6 times through and then some DB and BB curls cuz friday
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Alright Mondays workout done and dusted.
A couple of chippers to start the week off
First up...
30 BB cleans@ 40kg
30 KB squats @ 16kg
Sprint to drop of drive and jog back
25 BB cleans @ 40kg
25 KB squats @ 16kg
Sprint to drop of drive and jog back
20 BB cleans @ 40kg
20 KB squats @ 16kg
Sprint to drop of drive and jog back
15 BB cleans @ 40kg
15 KB squats @ 16kg
Sprint to drop of drive and jog back
10 BB cleans @ 40kg
10 KB squats @ 16kg
Sprint to drop of drive and jog back
5 BB cleans @ 40kg
5 KB squats @ 16kg
Sprint to drop of drive and jog backCouple of mins break and then in to...
30 BB overhead press @ 25kg
30 KB swings @ 16kg
20 crunches
25 BB overhead press @ 25kg
25 KB swings @ 16kg
20 crunches
20 BB overhead press @ 25kg
20 KB swings @ 16kg
20 crunches
15 BB overhead press @ 25kg
15 KB swings @ 16kg
20 crunches
10 BB overhead press @ 25kg
10 KB swings @ 16kg
20 crunches
5 BB overhead press @ 25kg
5 KB swings @ 16kg
20 crunchesFound the 2nd one so much harder. Toasted
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Nothing yesterday. Wanted to get out for a ride but kept raining whenever I thought about it. Must have been a sign. Did have some chocolate cake though. Was decent.
This morning...another chipper.
Buy in - 25 burpees
30 BB deadlifts @ 40kg
30 pushups
20 leg drops
25 BB deadlifts @ 40kg
25 pushups
20 leg drops
20 BB deadlifts @ 40kg
20 pushups
20 leg drops
15 BB deadlifts @ 40kg
15 pushups
20 leg drops
10 BB deadlifts @ 40kg
10 pushups
20 leg drops
5 BB deadlifts @ 40kg
5 pushups
20 leg drops
Buy out - 25 burpeesAlso did a few rounds of DB and BB exercises for the shoulders and biceps - think 3 rounds of seated DB press, DB front raises, DB upright raises, BB curls, DB hammer curls
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@voodoo I think they are a core exercise.
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@Paekakboyz oh, crystal clear then...😉
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