JK vs BigRed
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<p>Fantastic scenery, I am so jealous. A couple of suggestions if you don't mind (I know you're very thorough with your workouts so probably have figured out your routines already )...... btw, how many steps, ~300?<br><br>
I try not to go over an hour these days to prevent losing too much muscle because the workouts are strenuous. Maybe the first one as a warm-up. After that, push yourself. Done well, your HB will be over 200 at the top of each repeat, after doing 10 or more. You can keep them going, again and again. I find doing them 2 by 2 is best for strength training. I also think walking them 1 by 1 is virtually useless. Great exercise overall for the legs, lungs and heart. Try to run down softly to preserve the knees. Stretch. No breaks.<br><br>
Base building<br>
-all steps done two by two, no extra weight, jog down, repeat for an hour<br>
-all steps done two by two, 10kg each hand, walk down, repeat for an hour<br>
-jog up all, single steps, repeat for an hour<br>
-150 step section, up two by two, jog lightly down, repeat 10-30 times, time it carefully and set yourself targets...and report back on your times...I like this workout most, the up section gets the HB over two hundred, while the down section can be raced down, and the total repeat can easily be done under 1min:45secs. Great for building up recovery speed. Also, it's manageable by your wife or kids, at their own speed....and you'll all be exercising on the same section together.... <br><br>
Speed work<br>
-sprint on the beach, then keep sprinting up 100 steps, jog down, repeat.....<br>
-with 2X10 kg weights: hike 1 section (2 by 2), leave the weights, jog down, sprint up, carry the weights up section 2, jog down. sprint up both sections, take weights up 3rd section, jog down to bottom and spring up all 3....etc<br>
-sprint up the steps one by one, aiming quick leg action<br>
-walk up the first twenty, 2 by 2, then turn and sprint down the steps and 50m along the beach, then jog back and repeat.</p> -
<p>Thanks for this Kea - I haven't given much thought to what I'm gonna do on the steps yet so this is really helpful stuff. Apparently there are 280 stairs there.</p>
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<p>These stairs are a 5min drive from home but also have some just a short jog away down to one of our local beaches (just south of Takapuna main beach). These stairs aren't quite as good as the ones above but I like the idea of being able to job there, hammer out a few stair repeats and be able to jog slowly or walk home.</p> -
<p>More cardio today - 30mins on the spin bike at varied pace and resistance levels.</p>
<p> </p>
<p>Then some stretching with the PT to work on dodgy knee which has been giving me a bit of grief when I kneel down but at no other time etc.</p>
<p> </p>
<p>Then 20mins circuit for abs of bosu ball (half swiss ball thing) crunches, balancing on bosu ball, cable chops, rocky situps and planks .Good fun and plenty of burn.</p> -
<p>Last full body workout of the week done and dusted</p>
<p> </p>
<p>Warmup was kettlebell swings and clean and press. Lots.</p>
<p> </p>
<p>Lat pull downs - 12x54kg, 12x60</p>
<p>Seated row - 10x60kg, 10x66</p>
<p>Leg extensions - 12x54kg per side, 12x60</p>
<p>Front squats - 8x50kg, 5x70, 5x70</p>
<p>Pullups (max) - 18</p>
<p>Arnie DB press - 12x20kg x 3 sets</p>
<p>Rear delt flies - 15x36kg, 12x42</p>
<p>Weighted dips (+28kg) - 10, 10, 8</p>
<p>DB Pullovers - 15x25kg</p>
<p>BB curls (12x32kg/12x32/15x32) superset with OH tricep (cable) extensions (15x38kg/12x44/12x47)</p>
<p>(working sets only)</p>
<p> </p>
<p>Weighed in 76.1kg. Today is a refeed day which is well timed with a morning tea we have on and a client lunch later in the day.</p>
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<p>Tomorrow should be cardio and abs while daughter has ballet class BUT we are gonna have major issues all weekend due to the open homes for The Block which is 2mins walk from our place. Our roads pretty much closed and expecting The Block to become The Blockage so will just have to see what can be done. Can always go run the local steps!</p> -
And that is what I did. But tonight. Kids in bed by 7 so shot out for a bit of extra exercise for the day. Didn't go to the stairs pictured above but the ones at a local beach about 5mins jog away. Will get some pics next time as didn't take the phone tonight but counted out 145 steps from the beach up and then there is about 50m of steep concrete path winding up to the top.<br><br>
First 3 times I did it were 1 by 1 and just the stairs. No rest. Just the jog back down the stairs.<br>
Next 3 times were 2 by 2 and it actually got easier as I did them, prob due to getting use to the distance. One annoying thing is that there is a very inviting park bench just before then end of the steps. Gotta just charge past it.<br>
Final 4 efforts were steps 2 by 2 again plus the extra 50m sprint to the top. This was hard. Almost spewed twice. Went a bit hard.<br><br>
Couple mins rest and jogged home. Enjoyed it. Will time and get pics next time. -
Since I did cardio last night, today's short session turned in to arms and abs.<br><br>
Row 500m in 1.33min<br>
Pull-ups 10, 10, 8<br>
Close grip bench 10x60kg x 3 sets each superset with close grip chin-ups of 12 reps<br>
DB seated bicep curls - 3 sets of 6x20kg per side each superset with dips 15 reps<br>
Rows 500m in 1.31<br>
EZ bar curls - 3 sets of 10x37kg each superset with tricep rope push downs 12,12, 15 reps at 56kg<br>
Abs - circuit of medicine ball crunches, medicine ball twists, leg drops, prone holds for 1min of each. 3 times through. -
<blockquote class="ipsBlockquote" data-author="JK" data-cid="397954" data-time="1382085098">
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<p>And that is what I did. But tonight. Kids in bed by 7 so shot out for a bit of extra exercise for the day. Didn't go to the stairs pictured above but the ones at a local beach about 5mins jog away. Will get some pics next time as didn't take the phone tonight but counted out 145 steps from the beach up and then there is about 50m of steep concrete path winding up to the top.<br><br>
First 3 times I did it were 1 by 1 and just the stairs. No rest. Just the jog back down the stairs.<br>
Next 3 times were 2 by 2 and it actually got easier as I did them, prob due to getting use to the distance. One annoying thing is that there is a very inviting park bench just before then end of the steps. Gotta just charge past it.<br>
Final 4 efforts were steps 2 by 2 again plus the extra 50m sprint to the top. This was hard. Almost spewed twice. Went a bit hard.<br><br>
Couple mins rest and jogged home. Enjoyed it. Will time and get pics next time.</p>
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<p>Great to see this, well done. TR, what's up with your hill running? Any others going to do some?</p>
<p>On my hill, there is a covered pagoda with benches at the top, I never even think about it. Are you running or hiking these? I hike mine. I have spewed before if I go too hard, and often get the stitch if I'm not careful about the eating beforehand. To make it harder you can increase the speed down which means less recovery time. What's your HB at the top? I'm always >200 by the end.</p>
<p> :good1:</p> -
<p>I'm running them, well working up to it and trying to be as explosive as possible the whole way up. Single steps make it difficult to run as steps are quite short so you are kind of doing a triple pace shuffle or something with lots and lots of little step. But two by two was good, can really give it heaps. Was a struggle tho once off the steps and then trying to sprint up the path section.</p>
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<p>This was very much a preliminary effort though. Next time I go I will take the cell for some pics and make sure I time my runs and also check heart beat.</p> -
<p>Another week of full body planned plus 2 days low intensity cardio and abs. Will also do some stairs again later in the week when time permits. May also change up Fridays workout to exclude arms and then do another arms assault on the saturday and really enjoyed that and my arms did too I think as still a bit sore this morning.</p>
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<p>Today's workout (working sets only) was:</p>
<p> </p>
<p>Incline BB - 10x50kg, 10x60, 10x60</p>
<p>Machine flies - 12x60kg, 12x66</p>
<p>Squats - 8x90kg, 8x90, 8x90, 15x60 (knee still giving me grief)</p>
<p>T-bar rows - 10x50kg, 10x60kg</p>
<p>CG pull downs - 12x54kg, 12x60kg</p>
<p>Seated OHP (smith) - 8x40kg, 10x35, 12x30 each superset with 10x15kg front plate raises</p>
<p>Skullcrushers - 10x29.5kg, 10x29.5</p>
<p>Preacher curls - 10x29.5kg, 10x29.5</p> -
<p>good stuff bro, those T-bar rows are primo aye.</p>
<p> </p>
<p>You might be able to find a spot to do some dips etc on that set of stairs. Is there a playground nearby? You could go all street training Kali Muscle styles!!</p> -
<p>Looking at those pics again you could also do chins from under the stairs. Just watch your fingers! hmmm people might think you are an upskirt perv too! can that idea ha ha</p>
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<p>Tuesday so cardio and abs.....ho hum!</p>
<p> </p>
<p>Cardio was 30mins on the cross trainer at varied pace</p>
<p> </p>
<p>Then more stretching for the knee and foam roller etc</p>
<p> </p>
<p>Abs was 15mins of decline crunches with and without weights, decline medicine ball twists, various variations of hanging leg raises.</p>
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<p> </p>
<p>Low carb day too so even more to look forward to!</p> -
<p>So today was another full body day. Was a bit flat to be honest as working hard at the moment. Knees not 100% either. Didnt feel right during front squats so didnt push myself as much as I wanted. Warmup was 1000m row</p>
<p> </p>
<p>Pullups - 10, 8, 8</p>
<p>Seated row -10x60kg, 12x54</p>
<p>Front squats - 8x60kg, 6x70, 5x70</p>
<p>Leg press - 15x160kg, 20x160, 15x160 (kept it light due to knee)</p>
<p>Weighted dips (+28kg) - 10, 8 superset with cable crossovers - 12x20kg per side</p>
<p>Shrugs - 15x70kg per side, 12x80</p>
<p>Face pulls - 12x38kg, 12x38</p>
<p>Standing calf raises - 15x130kg, 15x150, 15x170</p>
<p>Incline DB Curls - 12x15kg/side, 12x15</p>
<p>Tricep pushdowns - 12x50kg, 12x56</p>
<p>(working sets only)</p> -
<p>Cardio, abs and weekly weigh in today.</p>
<p> </p>
<p>Cardio was 30mins of hills on the cross trainer - gave it heaps. Sweated hard.</p>
<p> </p>
<p>Then did my weekly check in and was good news with my weight actually slightly up (76.9kg) but body fat down in both weight and %. Only electronic scales so not super precise on the body fat % but I check in every thursday now and it's all going in the right direction. Also did some measurements as it had been a long time (about 6months) since I had done last and I was about 2cm down in each of chest, waist and hips so all signs that the fat is coming off.</p>
<p>Rest of workout was stretching and foam roller for my legs and then abs which was a circuit of 20xswiss ball crunches, 20xleg drops, 40xmountain climbers - three times through. Good burn</p> -
<p>Good stuff JK. ha ha I'm scared to check my body fat % - especially as I didn't get it measured when I was fatter! </p>
<p> </p>
<p>Do you reckon the increased cardio (stair training etc) is giving your knees issues? You are doing heaps of stretching and rolling out so it shouldn't be a flexibility problem... getting enough rest??</p> -
<p>Bro you are hardcore - I go to bed at a similar time but I'm doing well to be up at 6.30am! plus I train in the evening rather than the morning. Getting enough rest can be bloody tough, and you've got nippers too!!</p>
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<p>Strange but true.....a friday workout without hitting the guns. Gonna do them tomorrow for 40mins while daughter has ballet. Cant wait.</p>
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<p>Todays workout started with 10mins on the bike to warmup proper</p>
<p> </p>
<p>Deadlifts - 10x70kg, 8x110, 6x140, 6x140, 3x160, 10x110</p>
<p>Hamstring curls - 12x42kg, 10x48</p>
<p>DB Bench - 10x30kg, 8x35, 8x35</p>
<p>Decline flies -15x15kg</p>
<p>Lat pulldowns - 12x48kg, 12x54, 10x60</p>
<p>Upright rows - 12x44kg, 10x44</p>
<p>1 arm DB rows - 8x35kg, 10x35</p>
<p>Seated OHP - 12x20kg, 10x22.5, 10x22.5 each superset with 12x7.5kg per side DB raises.</p>
<p> </p>
<p>May go run stairs this evening if its fine.</p> -
<p>Shot bro, nice work on the DB bench. That is some good weight to be throwing around at your bodyweight. Monster!!</p>
