JK vs BigRed
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Titties pretty tender this morning as expected.
Good legs session - pretty high intensity. Squats will come Thursday.
15mins ride then 3 sets leg extensions superset with lying hamstring curls
3 sets weighted bench step ups superset with barbell lunges
3 sets weighted hip thrusts superset with banded body weight squats
3 sets bench jump overs superset with calf press
3 laps on the sled track (50m and 60kg) superset with medicine ball crunches
15mins on the bike.....sweat! -
Continuing on from Monday's assualt, this morning I stuck 10 sets of 10 through the shoulders with seated DB press. Superset them with alternating sets of rope face pulls and shrugs.
Rest of workout was DB flies superset with cable pulldowns and arms work was weight dips and some barbell curls (yes did them in the squat rack for extra anabolic effect)
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Fark been almost a week again.
Cant remember much from back end of last week but did some squats thursday. Friday did something, cant recall but would have included arms.
Sat and sun was a way to see the bro in ohope but got a surf in.
Yesterday - usual upper body sorta stuff. No real highlights.
Today worked on mobility heaps and sorting out my noisey (but not sore) right knee. Major crepitus but been youtubing alot and trying some stuff on there so will be interesting to see if makes any dif. Only squats today were KB squats but heaps of other good stuff like DB bench step ups, weighted lunges, weighted hip thrusts etc
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Wow almost 2 weeks!
Not too much to tell but just training hard, eating (and drinking) hard. Life goes on.
Did upper body giant sets this morning
4 exercise Push was BB bench, Machine flies, Incline machine press, dips
4 exercise Pull was DB rows, lat pulldowns, seated row, straight arm pull downs5 x giant sets for each.
Bit of arms work to finish and 20mins on the bike
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A few good days of training mid week then on Friday the wife had early shift so no time for a proper workout but woke at 5 anyway and did 45mins on the bike
That meant bonus Saturday session before sons rugby this morning. Deadlifts, glutes and arms (of farken course). Good session.
Cardio was that i scootered to pick up the wife’s car from her work as she got trollied last night and left it there. Quite a good lil warmup as kick scooter and not an e scooter. Fun too as dropped my pre workout before I left then headphones in and headlight (6am) on for the 4km scoot.
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Woke extra early this morning so headed to the gym to catch the end of the cricket while I warmed up. Must have been the excitement of leg day!
Warmups was 15mins on bike them some mobility stuff.
Pre squat exercises were box step ups (with various weights added), hip thrusts, banded squats and lunges.
Squats - worked up to sets of 4 at 120kg, so an extra rep per set over last week. All felt good. Finished off squats with a set of paused squats.
Lying hamstring curls super with leg extensions superset with seated calf raises - 5 rounds to close out before another 15mins on the bike.
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Same deal due to the cricket. Awake early so off to gym for cricket and legs.
No BB squats today but worked through same mobility work then in to box step ups, banded bodyweight squats, heavy hip thrusts, hack squats and straight leg deads. Calves work and another 20mins on bike to finish.
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Geez its been a while!
Been training well. Mon-friday gym as usual. Def a bit heavier and bigger than I normally am but its winter and I am enjoying my food. Strengths good too.
Been riding a fair bit too. Nothing serious but an hour or so out on the bike here and there. Usually 15km or so and a mix of suburban back streets, offroading around local tracks and a few hills (mt vic and north head etc). Good fun.
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Good to hear things are ticking over nicely bro! Good to see some durty cardio getting done during winter months
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wow wee even longer....so an update.
Life got busier so fitting in training around wifes pilates stuff. Shes just opened a new studio in CBD (other ones in taka) so logistically a bit more to work around but seems to be ok at the moment.
Gym sessions (and current splits) are Mon (Push), Tues (legs and abs), Thurs (Pull), Friday (short session so full body HIIT or cardio etc), Sat (shoulders and arms, maybe Deadlifts if have time)
Getting in about 20mins on the bike most days in the gym and then a longer ride on a sunday which can be a good workout unless one of the kids comes along then its a bit slower! (20km in about 90mins last time ffs).
This will do for now but will find a way of increasing the intensity as spring / summer approaches.
Off to queenstown on the weekend with the lad. Got him a few days out of school for some quality father son time - snowboarding, jetboating, luging, pubs etc.
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love how you added pubs at the end of that list of activities!!
Good to hear the training is going well bro, that is exciting about business expansion for the family as well. Can see how running sites on either side of the bridge mixes things up!
Have fun down south and carve up on the powder (snow JK, I mean snow!)
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JFC!
Turned up at the gym this morning and found the squat racks and surrounding area taped up. Turns out a new member had a heart attack last night right there. Only joined mid week as his wife wanted him to get in shape. So dam rough! Apparently he fainted then came around, felt funny and fainted again to never come back!
Made for a pretty solemn training sessioning this morning
