JK vs BigRed
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Good week in the gym.
No major highlights in terms of training but squats continuing to get better. Deads today were a bit slack, just didnt feel quite right but 3 x triples at 150kg for top sets.
Even did some cardio - stepper, bike, rower, cross trainer and even some steep incline on the treadmill.
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Still alive. Still training.
Brilliant legs session this morning. Most farked been for ages.
Good warmup then mobility work and banded bodyweight squats
Leg press - 5 sets, Hamstring curls - 4 sets, Squats - 6 sets, Lunges - 3 sets, Leg extensions - 4 sets (2 were dropsets), Calf press - 4 sets, Calf raises - 4 sets, Ab crunches - 5 setsPretty usual sorta stuff but intensity was high and weights heavy. So much sweat. Good times (for now)
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@jk getting work done!! What's on the radar in terms of goals? chasing any specific numbers for any lifts? or just stay swole and time your extra cut for summer?
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@jk said in JK vs 2018 - building BigRed:
Yeah nothing of note but just trimming up a bit for summer and keeping those stress levels down
Proper exercise really does give you so much doesn't it? Helps stress, gets you through the day and can even make you more attractive at the beach. What's not to like?
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DId my usual 5 day last week then saturday morning did an F45 session down the local which was having its open day.
Was a 60min workout with 27 stations where you do 45 seconds work then 15 seconds to move to next station and off you go again. Once through all 27 stations its a 1mins hydration and breather then go again for another 27. Pushed myself pretty hard. Was tough but felt farkin great after.
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@jk sounds like you'd rate F45, sounds intense!
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It’s a good change up from what I’m use to and it’s farken gruelling if you push yaself
Going to a mid day cardio session there with my mate jade as she just joined there so will be interesting to see how that compares to the Saturday sessions I been doing
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Told u cardio is a gateway drug!!
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@paekakboyz said in JK vs 2018 - building BigRed:
@jk getting work done!! What's on the radar in terms of goals? chasing any specific numbers for any lifts? or just stay swole and time your extra cut for summer?
Paeks if I didn't know you were married with a child I'd really question you based on posts like this
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@jk said in JK vs 2018 - building BigRed:
Weights this morning then f45 cardio at lunch. Off to a flyer!
My mate handled it well for someone who hadnt trained for 3 months. Shes goin again tomorrow too!
Damn that's impressive doing both in the one day. This F45 is really catching on. Might give it a try. Imagine it can be strangely and sickenly addictive!
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Killer legs workout this morning
Good ride to warmup. Bit of rolling and mobility work with bands
Circuit of leg extensions, lying hamstring curls, box step ups and rubber band squats to get everything firing. Did 3 times through.
Squats - about 5 sets before 3 sets of 3 at 140kg which felt pretty good.
Leg press - 6 sets including double drop set
Front squats - 3 sets of 10
Straight leg deads - 3 sets high rep
Calves work - about 10 sets using leg press and calf raise machines.
Bit of abs work and another 10mins on the bike -
F45 resistance this morning and fark me not sure if it was the best idea with the way the old legs were feeling after yesterday!
Had 3 pods to work through. Each pod has 3 exercises. You do the exercise for 40seconds, then 20 second rest then repeat that exercise before moving to the next for two more of the 40/20 sets and then on to the 3rd exercise. To complete the pod you do it all again (so twice through the 3 exercises for the pod). Then move to next pod. Sounds complex but its not...its just gruelling!
Pod 1
- BB clean and press in to a reverse lunge
- BB sumo squats
- Renegade rows
Pod 2
- TRX rows
- rubber banded tricep pushups
- DB overhead press (keeping DB over head at all times so rest position is extended)
Pod 3
- KB lunges
- DB bench press but on a swiss ball
- Sled push
Only about 30 mins but killer
holy shit!! Just running through that in my head has given my imagination DOMs ha ha