Friday workout:
One mile hike
Weighted sit-ups 2x20
Push-ups 10, 15, 15
Kneeling slasher 2x10
Bench dip 2x10
Front bridge 2x30 seconds
Air squats 3x10
Back extensions 2x10
Step-ups 2x10
Standing calf raises 12
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Friday workout:
One mile hike
Weighted sit-ups 2x20
Push-ups 10, 15, 15
Kneeling slasher 2x10
Bench dip 2x10
Front bridge 2x30 seconds
Air squats 3x10
Back extensions 2x10
Step-ups 2x10
Standing calf raises 12
I joined the girlfriend at her local Parkrun this morning. Pretty pleased with my time considering I haven't been doing too much running. 5km in 23:35.
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Back home and back to my equipment. Feels good.
Back squats 110, 120, 130, 140 x 8 @2min
Straight leg deads 90, 100, 110, 120 x 8 @2min
Leg extensions 45, 55, 65, 75 (full stack) x 8 @1min
Single leg curls 30, 30, 30, 30 x 8 @1min
Parallel bar dips body weight +20kg x8 x 4 @2min
Skull crushers 37.5kg x8 x4 @1min
Pushdowns 55, 60, 65, 70 x 8 @1min
Barbell bar curl 42.5kg x8 x4 @2min
Dumbell incline curl 15kg x 8 x4 @1min
Dumbell concentration curl 17.5kg @1min
Made reps on squats, pushdowns, incline curls and concentration curls this week. Will up weight for squats, pushdowns and incline curls next week.
A 52km ride this morning.
Still tweaking a 7 day rotation for the sake of scheduling.
M/W/F is BWF. Now doing standard warmup including headstands, legs tucked pullups, rings turned out leaning forward dips, deep step ups, tucked L-sit on the floor, pseudo planche pushups, and tucked front levers
T/R/Sa is Rowing. Steadystate 9k's at 2:05 on T/R. Intervals (500's or 1k's) just under 2:00 cause I hate sprinting
Su is Kettlebells. Swings, long cycle press, snatches, and TGU with a 35 lb bell.
Today's workout was a two mile hike.
Attachment 247799
Upped weight for shoulder presses
Db bench press 30, 35, 40, 45kg x8 @2min
Db incline press 35kg x8 x4 @2min
Db decline press 35kg x8 x4 @2min
Db flyes 20kg x8 x4 @2min
Shoulder press 60kg x8 x4 @2min
Front lat raise 17.5kg x8 x4 @2min
Side lat raise 17.5kg x8 x4 @2min
Bent forward db reverse flyes 15kg x8 x4 @2min
Barbell shrugs 150kg x8 x4 @1min
Made reps on flat bench presses and shrugs this week.
Rode 39 miles to and from work on Friday. It is that time of year...
Temperature
33.8 °F
Min Temp