JK vs BigRed
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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
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Training continues to kick along and fitting it in where I can. Ended up with a decent back and biceps session sunday evening prior to the NRL GF but prob took a bit much pre workout as couldnt sleep after the game.
Yesterday push session the morning and a bit of cardo
Today was legs. Knee still pretty noisey but just need to make sure I have the headphones on so I don't hear it! No pain tho. Squatted up to 160kg for singles which felt pretty good. Couple of 100kg 15 and 20rep sets thrown in at the end for good measure. Lots of hamstring curl and leg extension drop sets too.
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Noice work on those leg numbers bro! ha ha as long as your form is solid and it feels good who cares about the noisey knee
oooh risky taking pre later in the day. I could have done with some of that energy, GF always starts so bloody late!
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Weekly update....
Good sessions thurs and friday. No training over the weekend as usual. Got a gentle walk in tho on sunday approx 15,000 steps while playing golf.
Monday - cardio in the am and Pull in the pm.
Tuesday - had a sleep in as not feeling that great last few days. Push session this arvo.Tomorrow will be legs and a bit of cardio. Legs def fav workout of the week at the mo. Might go back to 2 legs days a week next week
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Holy shit JK!! Even seasoned crossfitters would balk at that monster!! Have you arranged your mobility scooter
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@jk said in JK vs 2018 - building BigRed:
Did the 1000 rep legs workout this morning. Had done it before and just as horrible as last time. You only need to complete the first set before the feel of regret kicks in!
Fark that right off!
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@jk you must have done the devils work to get doms in your calves!! ha ha nice work brew
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@paekakboyz said in JK vs 2018 - building BigRed:
@jk you must have done the devils work to get doms in your calves!! ha ha nice work brew
It was that 100 rep set mate....who woulda thought :smiling_face_with_open_mouth_cold_sweat:
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Legs today and back to basics
A good 25min ride to warm up then usual mobility stuff.
Change up was to start with the hammies first today and get pumped up before squats. Made the squats feel a tad different in that felt much more solid down in the bottom of the squat. Will def do again.
Squats weren't heavy today but 4 working sets of 8 reps at 120kg. Felt pretty good but last few reps bit of a grind in the latter sets.
Leg press - 3 sets of 25 reps to finish off the quads
Straight leg deads - 3 sets of 20 for the stretch.
Calves - 4 sets seated raises, 4 sets using leg press
Finished with 3 x 1 min worth of bench jump overs (did heaps of these at f45 so thought to add them in) and some abs work.
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Major legs DOMS last few days. Been really feeling it.
Yesterday did 30mins cardio and some abs work which was a circuit of 6 exercises then 1 min skipping break before repeating 5 times through
This morning the usual shoulders (giant set of 5 exercisies, 5 times through) and arms for a friday.
