JK vs BigRed
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Wednesday with da wife - Cardio based workout today.
Run 400m
50 Mountain climbers
50 Squats
50 Pushups
50 Push press (20kg ez bar)
Run 400m
40 Mountain climbers
40 Squats
40 Pushups
40 Push press
Run 400m
30 Mountain climbers
30 Squats
30 Pushups
30 Push press
Run 400m
20 Mountain climbers
20 Squats
20 Pushups
20 Push press
Run 400m
10 Mountain climbers
10 Squats
10 Pushups
10 Push press10mins random pilates / abs stuff
Hardest part of workout started off as the push press as 50reps of 20kg for me but a battle but knocked it off in 10s and not too bad. First set tried to do the 50 unbroken and died in the late 20s.
After two rounds the hardest part become the start of the run as so hard to keep the arms up - really could feel it in the shoulders and triceps -
No training yesterday as had covid jab on weds arvo and the nurse told me to 'give dem guns some time to cool down son'. Wasn't totally inactive though as went for 15km ride with my son down to local jumps track for some skills sessioning.
Friday.....Fat Amy
Buy in - 1000m run
Fat amy - with the 20kg Kb - 17-18mins (didnt officially time just looked at phone)
Buy out - 1000m run and chucked 5kg plate in the backpack -
Saturday session
5 rounds of
kettlebell clean and press - 20kg for 5 reps left/right then 4/3/2/1
Kettlebell deadlifts - 24kg x 20 reps
Kettlebell side bends - 24kg x 10 reps per side
Plank - 1min
Rest - 1minAbout 25mins.
Short pedal with the wife too - 7km
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Couple of circuits this morming
Circuit one X 5 rounds
15 x thrusters (30kg EZ bar), 15 x EZ bar rows (30kg), 15x pushups, then into mountain climbers x 50/40/30/20/10 reps (ie decreasing each round)3 mins rest
Circuit two X 5 rounds
12 x upright rows (30kg EZ bar), 12 x lat raises (5kg plate per side), 12 x EZbar curls, 12 x overhead tricep extensions (10kg DB), 12 x glute raises (+10kg) and then into mountain climbers x 50/40/30/20/10 reps (ie decreasing each round)About 30mins all up
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And this morning was Ellen
Buy in - 11s of mountain climbers / squats (10reps/1rep, 9/2, 8/3 etc)
Ellen - 3 rounds of
20 Burpees
21 alternating KB snatch (16kg)
12 DB thrusters (10kg per side)Buy out - 11s of push-ups / V-ups (10/1, 9/2, 8/3 etc)
Ellen was short but difficult (much like an Ellen I knew at school). Was all over in about 10mins with the thrusters the worst as struggle to keep arms up.
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Friday session with the wife
Buy in - 3km run
Death by cards
- spades = squats,
- diamonds = sit-ups
- hearts = push-ups
- clubs = mountain climbers,
jokers = 15 burpees
Reps are face value (aces =11)
Buy out - 1000m run (50m sprint / 150m jog x 5)
Good workout. Death by cards just a shade under 20mins without pushing it.
Came upstairs after the workout and my eldest had cooked waffles so it was protein shake and waffles with cream and maple syrup for brekky
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Couple of monday medleys this morning
Manmakers medley
800m run
21 manmakers 10kg (DBs)
600m run
15 manmakers
400m run
9 manmakers
200m runMountain climber medley
100 mountain climbers (left then right = 1)
10 squats
80 mountain climbers
10 squats
60 mountain climbers
10 squats
40 mountain climbers
10 squats
20 mountain climbers
10 squats -
Pretty tame effort today but was better than sleeping in
Buy in - 2km run
Kettlebell 500
5 rounds with 24kg KB of
20 x KB swings
20 x KB goblet squats
20x KB side bends (per side)
20x KB deadliftsAlso did some biceps work with the DBs as felt like I hadnt curled for ages
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@jk I am going to steal these workouts, divide the reps by like 10, then cut the run. I reckon I can work with that lololol
My KBs are sitting there just looking at me. This is great motivation! Chur brew
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oooh @Hooroo I see that like! how is your training going bro?
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@paekakboyz said in JK vs BigRed:
oooh @Hooroo I see that like! how is your training going bro?
Yeah good. Still see the PT a couple of times a week and eat and drink up a storm. Have droppped about 10 kgs without missing out on life.
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@paekakboyz said in JK vs BigRed:
@jk I am going to steal these workouts, divide the reps by like 10, then cut the run. I reckon I can work with that lololol
My KBs are sitting there just looking at me. This is great motivation! Chur brew
I reckon. Who’d actually choose running as something fun to do ?
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Wicked Wednesday
Buy in - 1000m run
21/15/9reps of
EZ bar thrusters
EZ bar row
Sit-ups3 x full rounds through with 500m run after each completion of the 21/15/9
About 45mins all up
Felt rally flat this morning kinda just got thru it. Will def do again and smaaash it
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No train yesterday as had an early meeting then just couldn't be farked. Went for something pretty nasty this morning. Really rocked me - still got the shakes.
Sooo much b/s (extension of Too much b/s)
20-18-16-14-12-10-8-6-4-2 Reps of:
Burpees
Kettlebell Swings (20kg)
Kettlebell Squats (20kg)
(approx 13mins)Friday finisher
20 pushups / 10 mountain climbers (per side) EMOM for 10minsFinisher was nasty. First 4 mins ok - smashed thru the push-ups unbroken and then had about 25 seconds recovery before next minute starting. Then it got pretty dark and was breaking push-ups in to 10/10, 10/7/3, 10/6/4, 8/6/6 etc just to get them done. Mountain climbers were never such a challenge and even in last few sets had about 10secs to spare.
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Holy crap I was sore from those pushups. Very tender chesticles both sat and sunday and could still feel a bit this morning.
Weekends workouts were nil but two 20km mtb rides.
This mornings workout with the wife
Run 400m
50 Mountain climbers
50 Squats
50 Pushups
50 Push press (25kg ez bar)
Run 400m
40 Mountain climbers
40 Squats
40 Pushups
40 Push press
Run 400m
30 Mountain climbers
30 Squats
30 Pushups
30 Push press
Run 400m
20 Mountain climbers
20 Squats
20 Pushups
20 Push press
Run 400m
20 Mountain climbers
20 Squats
20 Pushups
20 Push press
Jog 1000m
