Approved Log Fitness log with OTC supplements

[CodeNameDuchess]

Workout

Typical warm up with dynamic movements/stretches

Single DB deadlift
8 x 50
8 x 60
Super with 1/2 kneeling inline lift
8 x 30
8 x 30

DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25 seconds
25
25
Super with alternate DB Bench
5 x 50
5 x 55
5 x 60

Reaching lateral squat
8 x 20
8 x 20
8 x 20
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 steps x 80
20 steps x 80

Good workout today, I finished with a light walk on the treadmill just to keep the blood flowing in the legs. I have a hockey game tonight so I didn’t want to push too too hard, we’ll see if I did just enough or too much tonight. I’ll know by the second shift

 

[CodeNameDuchess]

@CodeNameDuchess turkey? thats awesome want to slam that turkey too bro im craving lol
push is good too

Thanksgiving in Canada this past week. We cook turkey haha

 

[the_alcatraz]

Sorry fellas forgot to update this for yesterday(Tuesday)
Golfed 18, walked 7km on the course.

Was a decent day for it but was bogged down with work the rest of the day after it.

Workout

Typical warm up with dynamic movements/stretches

Single DB deadlift
8 x 50
8 x 60
Super with 1/2 kneeling inline lift
8 x 30
8 x 30

DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25 seconds
25
25
Super with alternate DB Bench
5 x 50
5 x 55
5 x 60

Reaching lateral squat
8 x 20
8 x 20
8 x 20
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 steps x 80
20 steps x 80

Good workout today, I finished with a light walk on the treadmill just to keep the blood flowing in the legs. I have a hockey game tonight so I didn’t want to push too too hard, we’ll see if I did just enough or too much tonight. I’ll know by the second shift

Thanksgiving in Canada this past week. We cook turkey haha

@CodeNameDuchess big training day but no turkey pic share bro? EF family misses it
lets share some tasty turkey pics

 

[CodeNameDuchess]

@CodeNameDuchess big training day but no turkey pic share bro? EF family misses it
lets share some tasty turkey pics

Ate it too quick to even take a pic bro haha

 

[CodeNameDuchess]

Played 1 hour of hockey tonight. Great skate, felt good out there.

 

[the_alcatraz]

Ate it too quick to even take a pic bro haha

next time share with EF family that would be awesome bro @CodeNameDuchess

Played 1 hour of hockey tonight. Great skate, felt good out there.

nice must have been good cardio

 

[CodeNameDuchess]

Busy day today
Golfed 18 holes. Walked 7km on the course

1 hour hockey game. We were short tonight, really short so a lot of hard ice time

I’ll be feeling it tomorrow

Have a good night bros

 

[Tiger Salman Khan]

Busy day today
Golfed 18 holes. Walked 7km on the course

1 hour hockey game. We were short tonight, really short so a lot of hard ice time

I’ll be feeling it tomorrow

Have a good night bros

@CodeNameDuchess Looks like a day well spent.........

 

[the_alcatraz]

Busy day today
Golfed 18 holes. Walked 7km on the course

1 hour hockey game. We were short tonight, really short so a lot of hard ice time

I’ll be feeling it tomorrow

Have a good night bros

real busy 18 holes you pushed it bro @CodeNameDuchess

 

[CodeNameDuchess]

Workout

Typical warm up, I def stretched the hips a little more though as I was feeling a little stiff from the last few days

Goblet split squat
8 x 45
8 x 45
Super with supine row
8
8
Super with lateral crawl
10 each side
10

Alternating DB reverse lunge
6 x 20
6 x 25
6 x 25
Super with tall kneeling anti rotation press
8 x 30
8 x 30
8 x 30
Super with alternate db bench press
5 x 60
5 x 60
5 x 60

DB push up row
5 x 15
5 x 15
5 x 15
Super withSingle leg shoulder elevated hip thrust
8
8
8
Super with Single leg lowering with band
5
5
5

Hanging leg raises
6
6
6


Good workout today but i definitely felt a little sore and tired from the late night hockey games. Hard to recover when playing until 10/11pm, takes a bit to unwind then up again at 7am but doing my best.

Going on vacation next week so I am not sure how much training I will get in as it is a golf trip but I’m sure I’ll do some body weight stuff around the house just to stay limber and feeling good.



If I’m not on here, have a great weekend and week bros!