JK vs BigRed
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Run, well jog, this morning. Just around the streets and then a lap of the beach before a swim
7.88km at 4.57km pace. Not bad as was aiming for 5min/kms. I did stop to walk a bit about 200m before the swim as ran in to a mate I hadnt seen for a while.
Quicker run friday.
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Skipped workout yesterday morning as early meetings but got out to the forest for a ride in the late arvo. Only just over 17km but farken felt it in the heat. 560m of climbing and burned almost 1200cals. Trails were mint too. Sticky spring conditions.
Weights this morning and upper body. 40mins session.
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Not much time for exercise over the weekend as had some work to do around the house. Manual labour building a pathway and carting stones and pavers so as good as a workout
Monday was weights
21/15/9 of
dumbell manmakers
Kick thrus
Leg dropsThen 4 rounds of
DB side raises x 12
Squats x 20
DB curls x 12Mountain climbers x 100
Tuesday - was an 8km run then short swim and walk home
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@jk said in JK vs BigRed:
Not much time for exercise over the weekend as had some work to do around the house. Manual labour building a pathway and carting stones and pavers so as good as a workout
Monday was weights
21/15/9 of
dumbell manmakers
Kick thrus
Leg dropsThen 4 rounds of
DB side raises x 12
Squats x 20
DB curls x 12Mountain climbers x 100
Tuesday - was an 8km run then short swim and walk home
As long as you carry as many as humanly possible each time otherwise there’s more trips and that’s cardio and Bro Science tells us cardio is pointless.
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@mn5 said in JK vs BigRed:
@jk said in JK vs BigRed:
Not much time for exercise over the weekend as had some work to do around the house. Manual labour building a pathway and carting stones and pavers so as good as a workout
Monday was weights
21/15/9 of
dumbell manmakers
Kick thrus
Leg dropsThen 4 rounds of
DB side raises x 12
Squats x 20
DB curls x 12Mountain climbers x 100
Tuesday - was an 8km run then short swim and walk home
As long as you carry as many as humanly possible each time otherwise there’s more trips and that’s cardio and Bro Science tells us cardio is pointless.
Always mate. Broke a wheel barrow and bucket so obviously pushing them beyond their limits
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Weds was kettle bell session
24kg Kettlebell 21/15/9 of
KB clean and press
KB deadlifts
KB squats
KB swings
1 min plankThen circuit of
KB side bends, EZ bar curls, v-ups X 5This morning decided to go for a run on some very heavy legs. Wasnt great but they freed up a bit after about 3km. Still was struggle street so called it quits just after 6km (4.49min/km pace) and had a swim
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@jk are your gyms still closed?
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@taniwharugby
Yep cant open under any stage of level 3 so will have to wait for under the new traffic light system and use the old vaccine pass.I'm pretty lucky though as mate owns the gym so I just grabbed some weights which I have here at home. Plus we also have a pilates studio with reformers etc and plenty of space for workouts.
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Did Fat Amy this morning as hadnt done for a while. Just a short n easy workout as I want to spend a few hours on the bike later out in the forest.
50 Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings (24kg)
10 Burpees
500m run
10 Burpees
20 Kettlebell Swings
10 Burpees
30 Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 SquatsThen a 10-->1 rep countdown of
Tricep pushups
EZ bar curls -
Friday arvo/evening - did a 20km ride out in riverhead forest. 570m climbing. Hit some of the less ridden trails and some still quite wet and slippery. Good fun but farken hot.
Sunday - 20km urban mountain bike including a 20min jumps session.
Monday - back in 'the gym'
Warmup circuit - 10 reps each of EZ bar overhead press, EZ bar rows, banded delt flies, glute thrusts X 5The Chief - AMRAP in 3 minutes (repeat whole lot 5 times)
3 EZ bar power cleans
6 Push ups
9 Air squats
Rest 1 min
So whole lot takes 19mins. Ended up doing 4 rounds each 3min time without pushing it)Abs finisher - 50 v-ups
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Wednesday - crossfit
Buy in / warmup - rounds of 15 reps of each of glute thrusts, sit thrus, mountain climbers x 3
A couple of variations of too much bullshit (20 reps of each, then 18, 16, 14......2 reps of each - then rest)
Round 1 - KB deadlifts / press-ups
Round 2 - KB swings / KB squats -
No workout saturday but good ride out at riverhead sunday morning. 25km of travels and 661m of elevation.
Easy circuit today as legs are pretty shot and golf later today
5 rounds for 15 reps of each of kickthrus, pressups, glute thrusts
5 rounds for 15 reps of each of BB row, BB overhead press, weighted crunches
5 rounds for 15 reps of each of BB curls, overhead tricep extensions, leg drops -
Another day of taking it easy. Was gonna go for a run this morning but wasn't feeling it.
Buy in - 100 mountain climbers and 50 air squats (5 x 20/10s)
Round 1 - 10 KB deadlifts / 10 KB squats X 5 rounds
Round 2 - 10 lunges / 10 weighted glute raises X 5 roundsBuy out - 100 mountain climbers and 50 air squats (5 x 20/10s)
