JK vs BigRed

[taniwharugby]

@Rancid-Schnitzel bro thats why I gym, so I stay ahead of my 17 yr old!!

[MN5]

@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

[JK]

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.

[JK]

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 - 20mins

Will try remember to post some of the high intensity stuff I do in case others are interested

[Rancid Schnitzel]

@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 - 20mins

Will 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.

[JK]

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

[taniwharugby]

@JK I been doing sled pushes recently, fuck they suck!

How high up are you holding the bar? I been doing lower

[JK]

@taniwharugby

I was doing about 6 inches from the top one way and then on the way back I was using the horizontal bar.

[taniwharugby]

@JK I'm doing both ways about same height as that horizontal bar...fast first length, then less fast back haha

[Rancid Schnitzel]

@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.

[JK]

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 90rpm

Did 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

[JK]

More of the same but different shit, the same time and day each week.

Saturday

Did 20mins spin, then 10mins knee stuff same same.

Did some rounds

Incline press on smith machine - 20 reps
Seated widegrip cable rows - 20 reps
Seated calf press - 20 reps
Toes to bar - 10 reps (tried 20 on fist round, fark that!)
X 10 rounds. Only rest is getting to the the next station.

Last few rounds I chucked in some barbell curls - also 20 reps

[Paekakboyz]

@JK bro, you selling any of that JK consistency/discipline!! goddam I could use an XL pack of it!!!

[JK]

Not much to highlight of late other than last week and weekend off I was away overseas for a family getaway

This mornings sweat
20mins spin then

Rounds of
12 x pressups
25m sled
12 x kettle bell swing
25m sled
30seconds battle ropes
25m lunges
12 toes to bar
25 lunges
The lot x 2 then 2min spin active recovery

Repeat x 5

More horrible and harder than it looks/sounds

[JK]

Whoops first update of 2023, fortunately not the first time in the gym. Getting in for weights sessions 3-4 times a week including a high intensity session.

Knees are feeling ok but not training heavy legs, no weighted squats. Mainly deadlifts, reverse lunges, sled push etc. Almost feel like I could get back running again.

Yesterdays high intensity session was targeted at improving my aerobic capacity. No breaks between exercises other than moving to the equipment. 1 min break between rounds

Kettlebell alternating clean and press - 18kg x 12 reps per side
Ski erg - 1min
Box squats - 20 reps
Toes to bar - 15 reps
Assault bike - 1min

Did 6 rounds then finished with 100 push-ups

[JK]

Decent weight sessions Monday, tues and thurs this week, despite having a fair bit on.

Short but brutal high intensity session today

5mins spin bike
10 pressups, 10 box step ups, 9/9, 8/8 down to 1
5mins spin bike
10 DB manmakers (15kg dumbbells, 100m sled (+60kg), 9 manmakers, 100m sled…..down to 1 manmaker, 100m sled.
5 mins spin bike
100 sit-ups on the old Swiss ball

Pretty brutal as hadn’t done manmakers for a long time

[JK]

Good gym sessions, Mon, Tues and Thurs and then 20km on the trails on Thurs night. Good ride - most brutal for a while and could hardly walk today but still, time for another stupid high intensity workout....

5mins on the bike to warm up then rounds of this

Sled (+80kg) sprints - 5 x 25m
Assault bike - 10 cals (about 40 seconds)
Sled - 25m (back to the bars)
Toes to bar x 10
Sled sprints - 3 x 25m
Assault bike - 10 cals (about 40 seconds)
Sled - 25m (back to the bars)
Toes to bar x 10
Sled spring - 25m
Assault bike - 10 cals (about 40 seconds)
Sled - 25m (back to the bars)
Toes to bar x 10

And that's a round. Did 2 mins active recovery on the spin bike between rounds. Did 5 rounds. Yuck

[JK]

Whoops no updates again…been busy. Missed a couple of weekend high intensity sessions as been away a bit but have managed the usual 2 to 3 gym sessions a week and some decent rides.

Quick high intensity session on the way home today

Row - 2km (bit of a warmup)
First circuit (5 rounds) - 10 BB deadlift (light at 60kg), 15 pressups, 30m lunge, 10 calories assault bike
Ride - 5mins active recovery
Second circuit (5 rounds) - 6 barbell cleans (50kg), 15 Jacknife sit-ups, 10 calories ski erg
Ride - 5mins active recovery
Final circuit (5 rounds) - 6 barbell overhead press (50kg), 30 bench hops, 20 Swiss ball crunches
Ride - 10mins cool down

I think I’m gonna switch to high intensity only for a while. Quite enjoy these workouts, just need to dream some decent ones up

[JK]

Too busy/lazy to regularly update but fortunately not to train.

Quite a bit of MTB, golf and other stuff so only in the gym 3 times a week. Lots of high intensity stuff including this from Saturday

Warmup - 2km row

6 rounds of:

• 45 seconds battle ropes
• 20 x 24kg Kettlebell swings
• 20 press-ups
• 20 swiss ball crunches
• 1 min assault bike
• 45 second prone hold

Each round takes about 5mins so all done pretty quickly.

[JK]

Been doing fuck all as have some tendonitis issues.

Just training legs, gym rides (as trails are shitty) and slowly getting back in to running.

Still fit'ish