JK vs BigRed
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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
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Life changing stuff here.....
Wife's shifts have changed for her pilates crap so she is now instructing the early morning classes Mon, Tues and Thurs which means I either go train super farken early before returning home or trying it another way....
This morning I did a 515am cardio based session at F45 and will do some weights on the way home and see how that goes. May repeat tomorrow.
Saturday did F45 session 8am as was pretty late home friday night due to getting delayed with beersies. Brutal session!
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@jk said in JK vs 2018 - building BigRed:
Life changing stuff here.....
Wife's shifts have changed for her pilates crap so she is now instructing the early morning classes Mon, Tues and Thurs which means I either go train super farken early before returning home or trying it another way....
This morning I did a 515am cardio based session at F45 and will do some weights on the way home and see how that goes. May repeat tomorrow.
Saturday did F45 session 8am as was pretty late home friday night due to getting delayed with beersies. Brutal session!
That sucks. Particularly since you've got that routine down pat. Hopefully you find something that works.
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Yeah it does a but but can work around it.
Smashed chest, shoulders and triceps in a push focussed workout on the way home yesterday. Was pretty good and felt stronger as often do when training later in the day all fueled up.
F45 this morning, resistance workout so weights and lots of chest and back focussed movements. That will be me for today but legs planned for tomorrow morning.
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Good legs session. Decent warmup and the squats felt real nice
Looks like my plan for the next few weeks will be
Monday (am) Cardio and abs / (pm) Pull
Tuesday (am) Cardio and abs / (pm) Push
Weds (am) Legs and abs
Thurs (am) something High intensity and abs
Friday (am) Shoulders and arms(am) sessions on Mon, Tues and Weds are short. Alarm at 5am and need to leave gym about 6 so prob have 30mins or so for cardio or working time for high intensity.
Tomorrow I may start with kettlebell hell...
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Capped off a good weeks training with shoulders and arms today along with a bit of abs which seem to be getting a touch up every day at the moment.
Had the bossy bobby comment on (physically not genunine good looks lol) how good I was looking today which is always pleasing to hear. Its feedback like that that keeps ya going at times.
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Weeks underway and going well
Monday am - cardio being 20mins on bike and 20 on cross trainer
Monday pm - pull and abs
Tuesday am - push and more absUsed to do abs every other day but now just hitting them most days I’m in the gym. Find them easy to do between sets of them exercises and a good way of keeping the intensity in the gym up
Yesterday’s pull finisher was neutral grip pull-ups ( so hands facing each other). Did 10 reps, 30 seconds (max) rest then 9, rest, 8 etc down to 1. So lots of pull-ups (full rom) in a short time. Rests weren’t needed so much in the last few sets as limited recovery time needed even though it was a bit of a struggle to get the small number of reps out.
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Good legs session this morning. Always good when no rush and decent time to warm up
Worked up to 5 sets of 5 @ 140kg for squats. Felt pretty good. Couple of nasty drop sets as I unloaded.
Had a good super set in there of good mornings, box stepups and lunges where I do the lunges, 5 left, 5 right, 4 left, 4 right, 3.....
Abs hammered too.
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Sometimes you think something’s a good idea...sometimes you are wrong!
High intensity circuit this morning
kB swings - 15 reps @ 24kg
Battleropes - 30 seconds
kB squats - 15 @ 24kg
Burpees - 15
kB press - 10 per side @ 14kg
Sled - lap of track with 40kg added
Mountain climbers - 30 seconds1 min rest x 7 well that was the aim. Did 5 rounds and rrsts were more like 2mins.
Only died 5 times
holy shit!! Just running through that in my head has given my imagination DOMs ha ha