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Approved Log Fitness log with OTC supplements

CodeNameDuchess

CodeNameDuchess

V.I.P.
EF Logger
Hi all

Second time logging on this site, I’ll attach a link to my first log at the bottom of this post for those who may be interested.

I’m 39, prob about 13% bf. 195lbs. I’ve ran dif cycles over the years, test, tren, mast, beastdrol, anavar, sarms.

Activity wise I play golf in spring/summer/fall and hockey in fall/winter.

My gym workouts are given to me by my trainer and are geared towards hockey performance, stability, recovery and longevity. As you will come to see they are pretty unique and different, but since beginning these workouts I have been injury free *knock on wood*, besides the odd over training, old man sleeping pain, lifting furniture the wrong way, etc.

I finished my last log off on July 30 2024, and took some time to travel around with my family and relax.

I finished my PCT from my last cycle. Right now I am not running any gear, I’m going to go natural for a while and get my bloods checked in the next month to see where my levels are and decide from there what I want to do.

Supplements

Daytime

Tribulus
Omegas
Multi vitamin
Creatine
CBD capsules (50-100mg) depending on my day

Nighttime
Calcium/magnesium/zinc
Vitamin D3(in winter)
CBD oil

Diet

I typically fast. 16:8, although I am going to try some 24 hour fasts and maybe a 48 in there.

I am currently trying to cleanse my body of any trash from the summer, mainly sugars from snacks and whatever is in take out…Therefore I’m trying to do a carnivore style diet

I usually eat twice a day with a snack in there. I have a few options I choose from daily depending on what’s available in the fridge.

  • Everything I cook I use real butter when it calls for it
  • I only drink water, water with some Himalayan sea salt, electrolyte drinks, Diet Pepsi maybe once a week or every two weeks.
Breakfast options

Option 1

4 eggs
3oz steak
1 cup blueberries(I need fibre)
1 cup Fairlife milk
1.5 scoop protein powder

Option 2
4 eggs
Sausage(no sugar) or bacon or turkey bacon 1 cup blueberries(I need fibre)
1 cup Fairlife milk
1.5 scoop protein powder

Supper

Option 1
1lb lean ground beef
Seasoning
1 avocado

Option 2
2 chicken breasts
1 avocado

These meals puts me around 195g of protein and 2000 calories a day. If I am feeling run down or not getting enough I will add in the snack below, this will put me to about 262g of protein and 2500 calories.

Snack
1 cup Greek yogurt
1/2 cup cottage cheese
1.5 scoop of Protein powder


I’ve never done a diet like this before so I’m really not sure how sustainable it is but ya don’t know if ya don’t try!

My typical week looks like

3-4 workouts

2 games of hockey and 1 beer league rental (sometimes more sometimes less)

Steam room 2-3 times a week(during the winter)
  • I am hoping to incorporate in some weekly hot yoga too but will see if I can fit it in my schedule.

Link to previous log

CodeNameDuchess

Approved Log Thread 'SARMS Testosterone Log'

Hi all, new to the site.
39, 6’1, 216, 16%bf
Have dabbled with cycles before with test Tren. Beast. Var. SARM s4 about 10 years ago

My gym training is usually 5 days a week, I focus a lot on function, stability etc because I play hockey 3 nights a week and some basketball here and there. 3 days is weights and movement, 2 days are recovery focused training - Stretching. Foam rolling. Some light body weight work.

Ordered some SARMs from SARMs Canada.

Cycle
Week 1-4
Test c 200mg per week
Weeks 2-10
Rad 10mg per day
Lgd 10mg per day
Weeks 4-16
Blend of test e 200mg, mast e 100mg...
  • Like
 
Workout

Typical warmup, hip mobility, light stretching and movements to warm the joints up

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5
Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70

Good workout today, felt focused and clear. They may seem short to some of you but I am gearing my body up for hockey season to begin.
 
Steak, 4 eggs and a protein shake after my workout
IMG_7983.webp
 
CodeNameDuchess said:
Hi all

Second time logging on this site, I’ll attach a link to my first log at the bottom of this post for those who may be interested.

I’m 39, prob about 13% bf. 195lbs. I’ve ran dif cycles over the years, test, tren, mast, beastdrol, anavar, sarms.

Activity wise I play golf in spring/summer/fall and hockey in fall/winter.

My gym workouts are given to me by my trainer and are geared towards hockey performance, stability, recovery and longevity. As you will come to see they are pretty unique and different, but since beginning these workouts I have been injury free *knock on wood*, besides the odd over training, old man sleeping pain, lifting furniture the wrong way, etc.

I finished my last log off on July 30 2024, and took some time to travel around with my family and relax.

I finished my PCT from my last cycle. Right now I am not running any gear, I’m going to go natural for a while and get my bloods checked in the next month to see where my levels are and decide from there what I want to do.

Supplements

Daytime

Tribulus
Omegas
Multi vitamin
Creatine
CBD capsules (50-100mg) depending on my day

Nighttime
Calcium/magnesium/zinc
Vitamin D3(in winter)
CBD oil

Diet

I typically fast. 16:8, although I am going to try some 24 hour fasts and maybe a 48 in there.

I am currently trying to cleanse my body of any trash from the summer, mainly sugars from snacks and whatever is in take out…Therefore I’m trying to do a carnivore style diet

I usually eat twice a day with a snack in there. I have a few options I choose from daily depending on what’s available in the fridge.

  • Everything I cook I use real butter when it calls for it
  • I only drink water, water with some Himalayan sea salt, electrolyte drinks, Diet Pepsi maybe once a week or every two weeks.
Breakfast options

Option 1

4 eggs
3oz steak
1 cup blueberries(I need fibre)
1 cup Fairlife milk
1.5 scoop protein powder

Option 2
4 eggs
Sausage(no sugar) or bacon or turkey bacon 1 cup blueberries(I need fibre)
1 cup Fairlife milk
1.5 scoop protein powder

Supper

Option 1
1lb lean ground beef
Seasoning
1 avocado

Option 2
2 chicken breasts
1 avocado

These meals puts me around 195g of protein and 2000 calories a day. If I am feeling run down or not getting enough I will add in the snack below, this will put me to about 262g of protein and 2500 calories.

Snack
1 cup Greek yogurt
1/2 cup cottage cheese
1.5 scoop of Protein powder


I’ve never done a diet like this before so I’m really not sure how sustainable it is but ya don’t know if ya don’t try!

My typical week looks like

3-4 workouts

2 games of hockey and 1 beer league rental (sometimes more sometimes less)

Steam room 2-3 times a week(during the winter)
  • I am hoping to incorporate in some weekly hot yoga too but will see if I can fit it in my schedule.

Link to previous log

CodeNameDuchess

Approved Log Thread 'SARMS Testosterone Log'

Hi all, new to the site.
39, 6’1, 216, 16%bf
Have dabbled with cycles before with test Tren. Beast. Var. SARM s4 about 10 years ago

My gym training is usually 5 days a week, I focus a lot on function, stability etc because I play hockey 3 nights a week and some basketball here and there. 3 days is weights and movement, 2 days are recovery focused training - Stretching. Foam rolling. Some light body weight work.

Ordered some SARMs from SARMs Canada.

Cycle
Week 1-4
Test c 200mg per week
Weeks 2-10
Rad 10mg per day
Lgd 10mg per day
Weeks 4-16
Blend of test e 200mg, mast e 100mg...
  • Like
Click to expand...
@CodeNameDuchess followed your other log :) it was awesome and happy to hear you back.

have you considered adding more test boosters like hcgenerate?

Please share more day to day information with us.

Diet, Training, Cardio
Diet, please share foods and meals and when you eat them, macros would be good, as you go share more
Training, please share actual exercises reps sets and weights, as you go especially get stronger
cardio how much do you do? when etc
If you don't log what you eat or train now, open NOTES on phone and start recording it there and paste here. Very easy.

supplements
what other supps you use?
multis?
probiotics?
psyllium husk?

pictures
please share pictures of you face blurred every few weeks
pics of your meals as you go
pics of your training as you go
pics of your supps
pics of your gear

thank you and share more :)
 
Did 18 holes golfing today, nice day and shot well. Walked 7km on the course.
Got home and had my typical steak eggs and shake, I was starving and didn’t take a pic but it’s exactly the same meal.

I’ll do my best to post pics but as you can see in my last log it just isn’t something I do but will try to improve that part best I can
 
Great start to another log brother! I think the diet is doable. You are getting a good amount of protein, healthy fats, and have the flexibility of adding the snack if you need it.
 
CodeNameDuchess said:
Did 18 holes golfing today, nice day and shot well. Walked 7km on the course.
Got home and had my typical steak eggs and shake, I was starving and didn’t take a pic but it’s exactly the same meal.

I’ll do my best to post pics but as you can see in my last log it just isn’t something I do but will try to improve that part best I can
Click to expand...
@CodeNameDuchess i checked your last log always loved it :)

you consider going on TRT? self TRT bro
 
MUSTANG_18 said:
@CodeNameDuchess i checked your last log always loved it :)

you consider going on TRT? self TRT bro
Click to expand...
Yeah I am considering it. Going to get bloods hopefully soon but our health care here is terrible so waiting for the secretary to call me back with an appointment. Just like to see where I’m at before I go for it but will most likely self TRT. Had a buddy go through the doctor and the process was a nightmare.
 
CodeNameDuchess said:
Yeah I am considering it. Going to get bloods hopefully soon but our health care here is terrible so waiting for the secretary to call me back with an appointment. Just like to see where I’m at before I go for it but will most likely self TRT. Had a buddy go through the doctor and the process was a nightmare.
Click to expand...
@CodeNameDuchess why wait? I think we can just do self TRT, 100mgs of testosterone, maybe 100-150mgs range to start and go from there, no need to even wait for doc :)
 
MUSTANG_18 said:
@CodeNameDuchess why wait? I think we can just do self TRT, 100mgs of testosterone, maybe 100-150mgs range to start and go from there, no need to even wait for doc :)
Click to expand...
Fair enough man. Might have some plans coming up that I shouldn’t be on for though so we’ll see 😉
 
Workout


Typical warm up with dynamic stretching and movements

Continuous jump squat
5
5
5
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x BW

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 X 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8



Was a pretty good workout but I was sore. Not sure if still sore from workout Monday. The golf walk yesterday , the big diet changes, or a combination of the three. But going to add bone broth soup into my meal plan to help the joints.
 
CodeNameDuchess said:
Workout


Typical warm up with dynamic stretching and movements

Continuous jump squat
5
5
5
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x BW

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 X 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8



Was a pretty good workout but I was sore. Not sure if still sore from workout Monday. The golf walk yesterday , the big diet changes, or a combination of the three. But going to add bone broth soup into my meal plan to help the joints.
Click to expand...
@CodeNameDuchess love the training you back so strong :) and meals clean too
 
wow you have the most delicious meals I've seen
 
I like how you keep your food simple and healthy
 
excellent update again this is inspiring
 
Adding the bone broth was a great idea. When you are sore like that and can't pinpoint what it is from exactly, just take an extra day off. Can't hurt.
 
Workout
Typical warmup with dynamic stretching and movements

Continuous DB jump squat
5 x bw
5 x bw
Super with Supine wall flexion push
5
5
Super with Front plank
25 seconds
25

1/2 kneeling alternate KB press(both legs for one set)
4 x 20
4 x 30
Super with Goblet squat
8 x 40
8 x 50

Tall kneeling curl to press
12 x 20
8 x 20
Super Goblet alternate reverse lunge
8 x 35
8 x 35
Super Farmers walk
30 steps x 80(each hand)
30 x 80

Bike

8 reps of 20 second sprint, 10 second rest


Was a great workout today, felt strong and focused. Had my typical protein shake after and am on the go all day. Will have a nice feast later of something.
 
CodeNameDuchess said:
Workout
Typical warmup with dynamic stretching and movements

Continuous DB jump squat
5 x bw
5 x bw
Super with Supine wall flexion push
5
5
Super with Front plank
25 seconds
25

1/2 kneeling alternate KB press(both legs for one set)
4 x 20
4 x 30
Super with Goblet squat
8 x 40
8 x 50

Tall kneeling curl to press
12 x 20
8 x 20
Super Goblet alternate reverse lunge
8 x 35
8 x 35
Super Farmers walk
30 steps x 80(each hand)
30 x 80

Bike

8 reps of 20 second sprint, 10 second rest


Was a great workout today, felt strong and focused. Had my typical protein shake after and am on the go all day. Will have a nice feast later of something.
Click to expand...
@CodeNameDuchess nice updates man.......
 
Sorry guys, had a family emergency Monday that I needed to be the support person for the last few days plus in the midst of the chaos I caught a little bug. I assume due to stress and lack of sleep but it seems to be passing.

Sunday I played hockey with the guys, I didn’t go near 100% but I felt good out there given I haven’t skated since the end of March.
 
Workout

Typical warmup, hip mobility, light stretching and movements to warm the joints up

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5

Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70


Good workout today, lungs felt a little heavy. Think while I was run down I caught a little bug. Bit of a sniffle yesterday too but more feeling it on the lungs today. Body felt good
 
CodeNameDuchess said:
Sorry guys, had a family emergency Monday that I needed to be the support person for the last few days plus in the midst of the chaos I caught a little bug. I assume due to stress and lack of sleep but it seems to be passing.

Sunday I played hockey with the guys, I didn’t go near 100% but I felt good out there given I haven’t skated since the end of March.
Click to expand...
your family alright? @CodeNameDuchess

CodeNameDuchess said:
Workout

Typical warmup, hip mobility, light stretching and movements to warm the joints up

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5

Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70


Good workout today, lungs felt a little heavy. Think while I was run down I caught a little bug. Bit of a sniffle yesterday too but more feeling it on the lungs today. Body felt good
Click to expand...
strong training i see the lunge reverse PUMPED
you eat anything high protein today?
 
MUSTANG_18 said:
your family alright? @CodeNameDuchess


strong training i see the lunge reverse PUMPED
you eat anything high protein today?
Click to expand...
All good bro and yes always sticking high protein. My meals are usually the same so just wasn’t posting the same pic every day lol
 
Workout

Typical warm up with dynamic stretching and movements

Continuous jump squat
5 x 15
5 x 15
5 x 15
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 x 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Good workout today, chest still a little heavy but not as bad as yesterday although cardio is out of the question.

Have a good weekend bros
 
CodeNameDuchess said:
Workout

Typical warm up with dynamic stretching and movements

Continuous jump squat
5 x 15
5 x 15
5 x 15
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 x 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Good workout today, chest still a little heavy but not as bad as yesterday although cardio is out of the question.

Have a good weekend bros
Click to expand...
another power day bro @CodeNameDuchess you feel cough in chest?
 
nothing wrong with a workout like that you hit it hard
 
CodeNameDuchess said:
Workout

Typical warm up with dynamic stretching and movements

Continuous jump squat
5 x 15
5 x 15
5 x 15
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 x 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Good workout today, chest still a little heavy but not as bad as yesterday although cardio is out of the question.

Have a good weekend bros
Click to expand...
@CodeNameDuchess Super solid workout right here!
 
Workout

Typical warmup but I walked on the treadmill backwards for 5 mins. Believe it or not I find it helps my knees, also did some hip mobility, light stretching and movements to warm the joints up

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5

Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70

Had a good workout today, body felt good. Glad to get out and blow some steam off. Been a long couple weeks.
 
CodeNameDuchess said:
Workout

Typical warmup but I walked on the treadmill backwards for 5 mins. Believe it or not I find it helps my knees, also did some hip mobility, light stretching and movements to warm the joints up

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5

Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70

Had a good workout today, body felt good. Glad to get out and blow some steam off. Been a long couple weeks.
Click to expand...
killed it again @CodeNameDuchess :) good workout
 
Workout



Starting again with walking backwards on the treadmill then my typical warm up with dynamic stretching and movements



Continuous jump squat
5 x 15
5 x 15
5 x 15
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench

5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 x 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Another good workout. Didn’t go too crazy but felt good throughout it. Not sure if I’ll get there again the weekend or not have a few things planned and am going to be quite busy. Have a good weekend bros
 
CodeNameDuchess said:
Workout



Starting again with walking backwards on the treadmill then my typical warm up with dynamic stretching and movements



Continuous jump squat
5 x 15
5 x 15
5 x 15
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench

5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 x 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Another good workout. Didn’t go too crazy but felt good throughout it. Not sure if I’ll get there again the weekend or not have a few things planned and am going to be quite busy. Have a good weekend bros
Click to expand...

CodeNameDuchess said:
View attachment 148408Post workout Feast , also had a protein shake on the side.
Click to expand...
@CodeNameDuchess awesome training :) you really pumping it hard up

on the food, finally some food pics, super clean food bro :) high carnivore
 
love this update your workouts our fantastic
 
good volume on the training keep it up
 
nice work outs man you're building up your conditioning in the protein is fantastic
 
Very nicely done on the workout and clean food.
 
CodeNameDuchess said:
Workout



Starting again with walking backwards on the treadmill then my typical warm up with dynamic stretching and movements



Continuous jump squat
5 x 15
5 x 15
5 x 15
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench

5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 x 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Another good workout. Didn’t go too crazy but felt good throughout it. Not sure if I’ll get there again the weekend or not have a few things planned and am going to be quite busy. Have a good weekend bros
Click to expand...
@CodeNameDuchess the backwards treadmill walk is great on the knees!
 
Workout

Started with backwards walk on the treadmill for 5 mins than did my typical dynamic movements and stretches

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5

Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70

Good workout today, I was feeling run down all weekend but felt great today after my workout. I’m away for work tomorrow and on the road so I’m not sure if it’ll get to do anything physical or not. Haven’t ate yet today because I was feeling off but going to do breakfast for supper with the family. Have a good night
 
CodeNameDuchess said:
Workout

Started with backwards walk on the treadmill for 5 mins than did my typical dynamic movements and stretches

KB swing
15 x 35
15 x 35
15 x 35
Super with deadbug
5
5
5
Super with plank reach
5
5
5

Goblet alternating reverse lunge
5 x 35
5 x 35
5 x 35
Super with pull ups
5(3 seconds down)
5
5

Single leg bench squat
8
8
8
Super with feet elevated push up
8
8
8
Super with suitcase carry
20 steps x 70lbs
20 x 70
20 x 70

Good workout today, I was feeling run down all weekend but felt great today after my workout. I’m away for work tomorrow and on the road so I’m not sure if it’ll get to do anything physical or not. Haven’t ate yet today because I was feeling off but going to do breakfast for supper with the family. Have a good night
Click to expand...
@CodeNameDuchess for sure a good workout but downtime happens :) you'll get back on the horse and pump hard again tomorrow
 
Workout

Started with 5 min walking backwards than typical dynamic movements and stretches

Continuous jump squat
5
5
5
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 X 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Good workout in today, legs actually felt a little tender from Mondays workout but it didn’t hinder my performance today. Have meetings the rest of the day so didn’t get to finish with any cardio today.
 
CodeNameDuchess said:
Workout

Started with 5 min walking backwards than typical dynamic movements and stretches

Continuous jump squat
5
5
5
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 X 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Good workout in today, legs actually felt a little tender from Mondays workout but it didn’t hinder my performance today. Have meetings the rest of the day so didn’t get to finish with any cardio today.
Click to expand...
@CodeNameDuchess strong day WOW :) bro you hard
 
CodeNameDuchess said:
Workout

Started with 5 min walking backwards than typical dynamic movements and stretches

Continuous jump squat
5
5
5
Superset with cook hip lift
3 reps x 10 second hold
3 x 10
3 x 10
Super with Side plank (each side )
25 seconds
25
25

Alternate DB bench
5 x 60
5 x 60
5 x 60
Super with goblet lateral squat
5 x 35
5 x 35
5 x 35

Hip lift with reach
5
5
5
Super with bench supported 2DB row
10 X 40
10 x 40
10 x 40
Super with 1/2 kneeling anti rotation press
8
8
8

Good workout in today, legs actually felt a little tender from Mondays workout but it didn’t hinder my performance today. Have meetings the rest of the day so didn’t get to finish with any cardio today.
Click to expand...
I'd have, as I did recently, did a little leg stretching the day after
 
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