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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
    #3499

    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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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3500

    Lower body and abs circuit this morning

    1 minute continuous reps per exercise

    • KB squats
    • KB deadlifts
    • mountain climbers
    • weighted glute thrusts
    • lunges
    • leg drops
    • side climbers
    • rest

    5 times through

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3501

    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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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3502

    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 drops

    Then 4 rounds of
    DB side raises x 12
    Squats x 20
    DB curls x 12

    Mountain climbers x 100

    Tuesday - was an 8km run then short swim and walk home

    MN5M 1 Reply Last reply
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  • MN5M Offline
    MN5M Offline
    MN5
    replied to JK on last edited by
    #3503

    @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 drops

    Then 4 rounds of
    DB side raises x 12
    Squats x 20
    DB curls x 12

    Mountain 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.

    JKJ 1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    replied to MN5 on last edited by
    #3504

    @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 drops

    Then 4 rounds of
    DB side raises x 12
    Squats x 20
    DB curls x 12

    Mountain 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

    PaekakboyzP 1 Reply Last reply
    2
  • PaekakboyzP Offline
    PaekakboyzP Offline
    Paekakboyz
    replied to JK on last edited by
    #3505

    @jk she'll be right bro!

    00b4cbb2-ddca-4c62-aae2-74e0b570d536-image.png

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3506

    Weds was kettle bell session
    24kg Kettlebell 21/15/9 of
    KB clean and press
    KB deadlifts
    KB squats
    KB swings
    1 min plank

    Then circuit of
    KB side bends, EZ bar curls, v-ups X 5

    This 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

    taniwharugbyT 1 Reply Last reply
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  • taniwharugbyT Offline
    taniwharugbyT Offline
    taniwharugby
    replied to JK on last edited by
    #3507

    @jk are your gyms still closed?

    JKJ 1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    replied to taniwharugby on last edited by
    #3508

    @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.

    JKJ 1 Reply Last reply
    0
  • JKJ Offline
    JKJ Offline
    JK
    replied to JK on last edited by
    #3509

    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 Squats

    Then a 10-->1 rep countdown of
    Tricep pushups
    EZ bar curls

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    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3510

    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 5

    The 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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    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3511

    Tuesday - run day. Just a short one 5.8km but sub 4min30 pace so decent clip. Felt good.

    Then a swim

    41f81538-8bdc-4ee2-8dfa-57dbefeb76bb-image.png

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3512

    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

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3513

    Thursdays session

    Buy in - 100 mountain climbers

    21/15/9 of

    • EZ bar floor press
    • EZ bar row
    • Leg drops

    10 to 1 rep countdown of

    • DB flies
    • EZ bar upright row
    • DB overhead press

    Buy out - 100 mountain climbers

    Maybe a MTB ride tonight

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    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3514

    Wasnt much of a ride last night in the end. Just a short cruise with the lad to do some jumps etc

    Weights this morning. Mainly arms and abs.

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    1
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3515

    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

    JKJ 1 Reply Last reply
    1
  • JKJ Offline
    JKJ Offline
    JK
    replied to JK on last edited by
    #3516

    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 rounds

    Buy out - 100 mountain climbers and 50 air squats (5 x 20/10s)

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    0
  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by JK
    #3517

    The easy week continues with just a short jog / run this morning then a swim before the short walk home.
    The sea was magnificent. Will be popping down for another dip after work I reckon.

    f647997d-2027-4def-b3b9-f6cc2d0fe51b-image.png

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  • JKJ Offline
    JKJ Offline
    JK
    wrote on last edited by
    #3518

    Short sweaty session this morning.

    buy in - 50 x burpees

    10 -> 1 rep countdown of

    • EZ bar thrusters
    • KB swings
    • v-ups

    buy out - 50 per side x KB side bends

    1 Reply Last reply
    2

JK vs BigRed
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