JK vs BigRed
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This mornings - took about 30mins
Row - 500m
Medicine ball smash - 50 reps
Push-ups - 50 reps
Air squats - 50 reps
Push press - 50reps at 20kg
Row - 500m
Medicine ball smash - 40
Push-ups - 40
Air squats - 40
Push press - 40 @ 25kg
Row - 500m
Medicine ball smash - 30
Push-ups - 30
Air squats - 30
Push press - 30 @ 30kg
Row - 500m
Medicine ball smash -20
Push-ups - 20
Air squats - 20
Push press - 20 @ 35kg
Row - 500m
Medicine ball smash - 10
Push-ups - 10
Air squats - 10
Push press - 10 @ 40kgFairly hard work, but aim is to up the press weights to 10x50kg for the last set. Could also swap in double unders for the Medicine ball smash. I’d planned to do this but couldn’t find the skipping rope this morning
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Soooo things went downhill pretty much after I posted last weekend. Did something to the knee being an old man playing footy against the kids at end of season. Been to physio this week and on the gym bike this morning spinning it out.
Prob not a lot of squats, burpees or running in the near future so will have to see how I can get this intensity going again
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@JK ha, I was at the gym last week and when I was putting down a pair of 35kg dumb bells I twisted wrong and pinched something in my lower back!
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@taniwharugby bro! stink news. You too @JK. Hopefully a swift recovery for both of you.
Have you broken the bad news to your missus's that it'll be cowgirl for the next wee while??
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@Paekakboyz ha it was alright after a couple of days of stretching and light work.
But just gotta be careful doing regular stuff now
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@taniwharugby you get it regular! fucking show off!
Good to hear it has improved though
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That sucks fellas. Doesn't help when our kids are getting bigger and stronger every day. Hopefully back soon
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@Rancid-Schnitzel bro thats why I gym, so I stay ahead of my 17 yr old!!
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@taniwharugby said in JK vs BigRed:
@Rancid-Schnitzel bro thats why I gym, so I stay ahead of my 17 yr old!!
It’s gotta be done cos down the line the classic “Dad” strength just won’t cut it
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Knee still a bit shit and not recovering as it should. Ultrasound and physio booked in today.
Still managing some leisurely rides - did a couple with the wife over the weekend, approx 18k each.
Gym is mainly upper body for now. Physio has me doing some basic stuff for the knee but its not too fun.
Diet also starts today for summer. Leaving it a bit late at 83.3kg and 15.5% BF but ah well.
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Rehabs going well. Been doing a fair bit of riding - mix of gravel and trails, plus a bit in the gym along with basic leg exercises (light leg extensions and leg press.
Am now starting to get some high intensity stuff back in the regime, and probably at least once a week until xmas.
This mornings was
Row - 2km
Circuit: 10 rounds of- 15 x kb swings (20kg)
- bear crawl (30m)
- 15 x medicine ball slams
- walking lunges (30m)
- 20 pushups
Then just did some weights - shoulders, arms and abs
Ride - 20minsWill try remember to post some of the high intensity stuff I do in case others are interested
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@JK said in JK vs BigRed:
Rehabs going well. Been doing a fair bit of riding - mix of gravel and trails, plus a bit in the gym along with basic leg exercises (light leg extensions and leg press.
Am now starting to get some high intensity stuff back in the regime, and probably at least once a week until xmas.
This mornings was
Row - 2km
Circuit: 10 rounds of- 15 x kb swings (20kg)
- bear crawl (30m)
- 15 x medicine ball slams
- walking lunges (30m)
- 20 pushups
Then just did some weights - shoulders, arms and abs
Ride - 20minsWill try remember to post some of the high intensity stuff I do in case others are interested
That's an impressive farking circuit! Definitely getting back to your best.
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Went for a beach walk with wife this morning but knee didn’t really like it much so thought I’d go to the gym and light spin. Did that but next thing ya know….
Circuit x 10 rounds
Push-ups x 10
Sled push (high grip) x 25m
Toes to bar x 10
Sled push (low grip) x 25m
Took about 15mins (well less than half time in the league anyway)10min spin to unwind
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@JK I been doing sled pushes recently, fuck they suck!
How high up are you holding the bar? I been doing lower
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I was doing about 6 inches from the top one way and then on the way back I was using the horizontal bar.
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@taniwharugby said in JK vs BigRed:
@JK I been doing sled pushes recently, fuck they suck!
How high up are you holding the bar? I been doing lower
Sled kills you. Do a circuit with sled, battle ropes and wall throws. Absolutely farks you up.
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Usual gym sessions and physio over the week but got in early this morning for session that included some high intensity
20min ride, 10mins backwards incline walk and leg extensions for the knee and a decent warmup for the circuit below
Deadlifts - 20 x 70kg
Battle ropes - 30seconds
Sled push - 50m (50kg plus sled)
Weighted crunches (machine) - 20x50kg
Sled push - 50m (50kg plus sled)
Battle ropes - 30 seconds
Spin bike - 2mins at 90rpmDid it 6 times through. Hardest part was actually the spin bike. Was supposed to be active recovery but really it was more about trying not to vomit
Finished off with some arms stuff and stretching
