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Approved Log Fitness log with OTC supplements

I recently got into stretching and foam rolling i was missing out on so many recovery benefits not doing those.
 
CodeNameDuchess said:
I’ve used both eth and cyp, I do like cyp

I have not tried HCGenerate but could look into ordering some. Expensive getting it all the way to CANADA 😂
Click to expand...
hcgenerate is worth the money and they support the EVO family
they have Canada shipping discount I think it was double before like $49 now 29$
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Workout

So here is typically what warm ups look like
Full body foam roll
90/90 hip stretch
Reaching lateral squats
Spider-Man’s
1/2 kneeling abductor rock
High knees
Butt kicks

Continuous db jump squat
10 x 15
10 x 15
10 x 15
Super with plank reach
5 each arn
5
5
Super with db thruster
10 x 15
10 x 15
10 x 15

TRX row
15
15
15
Super with single leg box squat
8 x 25
8 x 25
8 x 25
Super with side plank
25 seconds each side
25 25

Single leg DL
8 x
8 x
8 x
Super with 1/2 kneeling KB chop/lift
5 x 35
5 x 35
5 x 35
Super with db push up row
5 x 15
5 x 15
5 x 15

Good workout today, kept my weights the same as I still find the day difficult and do not want to push it and get hurt. Feeling a bit run down but the whole house has been sick, joys of a young child, and I’ve been powering through and running shit lol
Have a good evening bros
 
CodeNameDuchess said:
Workout

So here is typically what warm ups look like
Full body foam roll
90/90 hip stretch
Reaching lateral squats
Spider-Man’s
1/2 kneeling abductor rock
High knees
Butt kicks

Continuous db jump squat
10 x 15
10 x 15
10 x 15
Super with plank reach
5 each arn
5
5
Super with db thruster
10 x 15
10 x 15
10 x 15

TRX row
15
15
15
Super with single leg box squat
8 x 25
8 x 25
8 x 25
Super with side plank
25 seconds each side
25 25

Single leg DL
8 x
8 x
8 x
Super with 1/2 kneeling KB chop/lift
5 x 35
5 x 35
5 x 35
Super with db push up row
5 x 15
5 x 15
5 x 15

Good workout today, kept my weights the same as I still find the day difficult and do not want to push it and get hurt. Feeling a bit run down but the whole house has been sick, joys of a young child, and I’ve been powering through and running shit lol
Have a good evening bros
Click to expand...
you gotta add some planks, can you?
the run down feeling you gotta get extra vitamins you got them?
 
i'm in canada too
hcgenerate is worth it
 
What's a warm up lol. I walk to the gym then do the bar etc x a lot of reps
 
Had a busy day today with work and some errands. Made it to the steam room, did three sessions
15 mins in 5 mins out (cold shower /sit down!
10 in 5 out
10 in 5 out

Felt good on the body and system. Flush out some toxins and rehydrate
 
CodeNameDuchess said:
Workout

So here is typically what warm ups look like
Full body foam roll
90/90 hip stretch
Reaching lateral squats
Spider-Man’s
1/2 kneeling abductor rock
High knees
Butt kicks

Continuous db jump squat
10 x 15
10 x 15
10 x 15
Super with plank reach
5 each arn
5
5
Super with db thruster
10 x 15
10 x 15
10 x 15

TRX row
15
15
15
Super with single leg box squat
8 x 25
8 x 25
8 x 25
Super with side plank
25 seconds each side
25 25

Single leg DL
8 x
8 x
8 x
Super with 1/2 kneeling KB chop/lift
5 x 35
5 x 35
5 x 35
Super with db push up row
5 x 15
5 x 15
5 x 15

Good workout today, kept my weights the same as I still find the day difficult and do not want to push it and get hurt. Feeling a bit run down but the whole house has been sick, joys of a young child, and I’ve been powering through and running shit lol
Have a good evening bros
Click to expand...
@CodeNameDuchess awesome work right here bro!
 
Workout

Started with my normal dynamic stretches and movements

DB floor press
8 x 30
8 x 45
8 x 45
Super with front plank
35 seconds
35
35
Super with hip lift with reach
5
5
5

DB hammer curl
10 x 25
10 x 35
7 x 35
Super with ground slides
10
10
10
Super with supine flexion with wall push
5
5
5

1 round of the following in a row, no break
1/2 kneeling 1 arm press
8 x 45
Reaching squat
10
1/2 tig to bridge
3 x 20
Goblet alternate reverse lunge
8 x 35

Had a good workout today, it was a busy day but I snuck it in. Didn’t get to do any cardio as I would have liked. Only had so much time and couldn’t escape a chatty Kathy at the gym
 
CodeNameDuchess said:
Workout

Started with my normal dynamic stretches and movements

DB floor press
8 x 30
8 x 45
8 x 45
Super with front plank
35 seconds
35
35
Super with hip lift with reach
5
5
5

DB hammer curl
10 x 25
10 x 35
7 x 35
Super with ground slides
10
10
10
Super with supine flexion with wall push
5
5
5

1 round of the following in a row, no break
1/2 kneeling 1 arm press
8 x 45
Reaching squat
10
1/2 tig to bridge
3 x 20
Goblet alternate reverse lunge
8 x 35

Had a good workout today, it was a busy day but I snuck it in. Didn’t get to do any cardio as I would have liked. Only had so much time and couldn’t escape a chatty Kathy at the gym
Click to expand...
@CodeNameDuchess Workout is point bro.....keep going.......
 
Workout

Started with my typical warm up, dynamic stretches and movements

Continuous DB jump squat
10 x 15
10 x 15
10 x 15
Super with 1/2 kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Super with iso split squat to curl
5 x 15
5 x 15
5 x 15

Single leg bench squat
8
8
8
Super with TRX rows
15
15
15
Super with side plank
30s
30
30

1 round of
Goblet lateral squat
5x 35
Glute bridge March
8
Plank to push up
5
Cable rope squat to row
10 x 60


Good workout. Was fun, definitely felt it all but felt good going through it.
 
CodeNameDuchess said:
Workout

Started with my typical warm up, dynamic stretches and movements

Continuous DB jump squat
10 x 15
10 x 15
10 x 15
Super with 1/2 kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Super with iso split squat to curl
5 x 15
5 x 15
5 x 15

Single leg bench squat
8
8
8
Super with TRX rows
15
15
15
Super with side plank
30s
30
30

1 round of
Goblet lateral squat
5x 35
Glute bridge March
8
Plank to push up
5
Cable rope squat to row
10 x 60


Good workout. Was fun, definitely felt it all but felt good going through it.
Click to expand...
huge closer for the workout with planks we gotta get more weights on you with planks :)
 
Took off for a quick vacation. Lots of relaxing and eating out, did quite a bit of walking but no weight lifting. Body feels good

Played hockey last night. Hard skate. We won. Went home and got in the ice bath. Had a pretty decent sleep now playing catch up today since my work chooses to wait for me versus being solved while I’m off 😂
 
CodeNameDuchess said:
Took off for a quick vacation. Lots of relaxing and eating out, did quite a bit of walking but no weight lifting. Body feels good

Played hockey last night. Hard skate. We won. Went home and got in the ice bath. Had a pretty decent sleep now playing catch up today since my work chooses to wait for me versus being solved while I’m off 😂
Click to expand...
vacation? come on Canadians dont take vacations lol ;) jk
@CodeNameDuchess you celebrate thanksgiving there?
 
Monday workout

Started with my typical dynamic stretching and movements
Continuous db jump squat
10 x 15
10 x 15
10 x 15
Super with plank reach
5 each arn
5
5
Super with db thruster
10 x 15
10 x 15
10 x 15

TRX row
15
15
15
Super with single leg box squat
8 x 25
8 x 25
8 x 25
Super with side plank
25 seconds each side
25
25

Single leg DL
8 x
8 x
8 x
Super with 1/2 kneeling KB chop/lift
5 x 35
5 x 35
5 x 35
Super with db push up row
5 x 15
5 x 15
5 x 15


Decent workout(yesterday). Day was quite busy and tbh I forgot to hit enter and post this and realized it today
 
CodeNameDuchess said:
Monday workout

Started with my typical dynamic stretching and movements
Continuous db jump squat
10 x 15
10 x 15
10 x 15
Super with plank reach
5 each arn
5
5
Super with db thruster
10 x 15
10 x 15
10 x 15

TRX row
15
15
15
Super with single leg box squat
8 x 25
8 x 25
8 x 25
Super with side plank
25 seconds each side
25
25

Single leg DL
8 x
8 x
8 x
Super with 1/2 kneeling KB chop/lift
5 x 35
5 x 35
5 x 35
Super with db push up row
5 x 15
5 x 15
5 x 15


Decent workout(yesterday). Day was quite busy and tbh I forgot to hit enter and post this and realized it today
Click to expand...
monday training real good bro :) strong
 
yeah man it's crazy how many calories you burn skating
glad you guys won at least something went right
 
ice bath after a hockey game now that's ballsy
I would have gotten to the jacuzzi to warm up lol
 
monday workout was on point
sounds like you had a great session
 
nothing better than a hard leg day after hockey
I bet you were sore as hell after that
 
good to see that you're keeping up with the weight training
make sure you also update us with the food intake
 
good to see you back posting
it's been a while since I had a chance to get in your log but seems like you're doing really well and enjoying things and your workouts look like really good volume
 
Workout

Some dynamic stretched and movements to start the day

DB floor press
8 x 45
8 x 45
8 x 45
Super with front plank
35 seconds
35
35
Super with hip lift with reach
5
5
5

DB hammer curl
10 x 25
10 x 30
10 x 30
Super with ground slides
10
10
10
Super with supine flexion with wall push
5
5
5

1 round of the following in a row, no break
1/2 kneeling 1 arm press
8 x 45
Reaching squat
10
1/2 tig to bridge
3 x 20
Goblet alternate reverse lunge
8 x 35

Good workout today. Last round there really gets the heart right going at the end and makes you push.
 
CodeNameDuchess said:
Workout

Some dynamic stretched and movements to start the day

DB floor press
8 x 45
8 x 45
8 x 45
Super with front plank
35 seconds
35
35
Super with hip lift with reach
5
5
5

DB hammer curl
10 x 25
10 x 30
10 x 30
Super with ground slides
10
10
10
Super with supine flexion with wall push
5
5
5

1 round of the following in a row, no break
1/2 kneeling 1 arm press
8 x 45
Reaching squat
10
1/2 tig to bridge
3 x 20
Goblet alternate reverse lunge
8 x 35

Good workout today. Last round there really gets the heart right going at the end and makes you push.
Click to expand...
@CodeNameDuchess pushing it hard bro thats what we like to see
 
Morning training excellent way of starting off the day right.
 
CodeNameDuchess said:
Workout

Some dynamic stretched and movements to start the day

DB floor press
8 x 45
8 x 45
8 x 45
Super with front plank
35 seconds
35
35
Super with hip lift with reach
5
5
5

DB hammer curl
10 x 25
10 x 30
10 x 30
Super with ground slides
10
10
10
Super with supine flexion with wall push
5
5
5

1 round of the following in a row, no break
1/2 kneeling 1 arm press
8 x 45
Reaching squat
10
1/2 tig to bridge
3 x 20
Goblet alternate reverse lunge
8 x 35

Good workout today. Last round there really gets the heart right going at the end and makes you push.
Click to expand...
@CodeNameDuchess Log updates are good bro........
 
CodeNameDuchess said:
Monday workout

Started with my typical dynamic stretching and movements
Continuous db jump squat
10 x 15
10 x 15
10 x 15
Super with plank reach
5 each arn
5
5
Super with db thruster
10 x 15
10 x 15
10 x 15

TRX row
15
15
15
Super with single leg box squat
8 x 25
8 x 25
8 x 25
Super with side plank
25 seconds each side
25
25

Single leg DL
8 x
8 x
8 x
Super with 1/2 kneeling KB chop/lift
5 x 35
5 x 35
5 x 35
Super with db push up row
5 x 15
5 x 15
5 x 15


Decent workout(yesterday). Day was quite busy and tbh I forgot to hit enter and post this and realized it today
Click to expand...
Sweet
 
Workout

Started with a light walk and backwards walk on the treadmill , then some dynamic movement and stretching.


Pause DB jump squat
5 x 35
5 x 35
5 x 35
Super wit Supine flexion with wall push
5
5
5
Super with High plank walk outs
5
5
5

2DB single leg (SLDL)
8 x 20
8 x 20
8 x 20
Super with Leg lower
5
5
5
Super with Chin up (6 second hang between sets)
4
4
3

Goblet split squat (6 seconds down)
8 x 20
8 x 20
Super with Push up (6 seconds down, explode up)
5
5
Super with Farmers walk (30 steps)
30 x 80
30 x 80

Good workout today, felt good to get the head clear. Feeling a little slow and sluggish lately but always do this time of year. Felt a little pull in my back right hamstring so I’ll be monitoring that over next couple days
 
CodeNameDuchess said:
Workout

Started with a light walk and backwards walk on the treadmill , then some dynamic movement and stretching.


Pause DB jump squat
5 x 35
5 x 35
5 x 35
Super wit Supine flexion with wall push
5
5
5
Super with High plank walk outs
5
5
5

2DB single leg (SLDL)
8 x 20
8 x 20
8 x 20
Super with Leg lower
5
5
5
Super with Chin up (6 second hang between sets)
4
4
3

Goblet split squat (6 seconds down)
8 x 20
8 x 20
Super with Push up (6 seconds down, explode up)
5
5
Super with Farmers walk (30 steps)
30 x 80
30 x 80

Good workout today, felt good to get the head clear. Feeling a little slow and sluggish lately but always do this time of year. Felt a little pull in my back right hamstring so I’ll be monitoring that over next couple days
Click to expand...
very dynamic day today bro :) @CodeNameDuchess any food pics?
 
CodeNameDuchess said:
Workout

Started with a light walk and backwards walk on the treadmill , then some dynamic movement and stretching.


Pause DB jump squat
5 x 35
5 x 35
5 x 35
Super wit Supine flexion with wall push
5
5
5
Super with High plank walk outs
5
5
5

2DB single leg (SLDL)
8 x 20
8 x 20
8 x 20
Super with Leg lower
5
5
5
Super with Chin up (6 second hang between sets)
4
4
3

Goblet split squat (6 seconds down)
8 x 20
8 x 20
Super with Push up (6 seconds down, explode up)
5
5
Super with Farmers walk (30 steps)
30 x 80
30 x 80

Good workout today, felt good to get the head clear. Feeling a little slow and sluggish lately but always do this time of year. Felt a little pull in my back right hamstring so I’ll be monitoring that over next couple days
Click to expand...
Just light stretching and massage.
 
Damn. Man, that really sucks that they canceled your game.
When you really look forward to something and it gets canceled, the last minute that really sucks.
 
Heck of an update as usual, man.
I hear you getting the head, cleared out and feeling sluggish.
 
You'll feel better after the new year, I think everybody gets dressed out this time of year.
Normal to feel sluggish, especially with the cold weather.
 
Workout today

Started with my dynamic stretches and movements

KB single swing
15 x 20
15 x 20
15 x 20
Super with hip lift with reach
5
5
5
Super with side plank
20 seconds
20
20

DB Bench (6 seconds down, explode up)
5 x 60
5 x 65
5 x 65
Super with single leg bench squat
5
5
5

Reaching lateral squat
8
8
8
Super with 1 arm db row
8 x 70
8 x 70
8 x 70
Tall kneeling anti rotation press
8 x 30
8 x 30
8 x 30

Good workout, great sweat and pump with it.
 
CodeNameDuchess said:
Workout today

Started with my dynamic stretches and movements

KB single swing
15 x 20
15 x 20
15 x 20
Super with hip lift with reach
5
5
5
Super with side plank
20 seconds
20
20

DB Bench (6 seconds down, explode up)
5 x 60
5 x 65
5 x 65
Super with single leg bench squat
5
5
5

Reaching lateral squat
8
8
8
Super with 1 arm db row
8 x 70
8 x 70
8 x 70
Tall kneeling anti rotation press
8 x 30
8 x 30
8 x 30

Good workout, great sweat and pump with it.
Click to expand...
The king love the db bench, you getting stronger right? seems so @CodeNameDuchess
 
CodeNameDuchess said:
Workout

Started with a light walk and backwards walk on the treadmill , then some dynamic movement and stretching.


Pause DB jump squat
5 x 35
5 x 35
5 x 35
Super wit Supine flexion with wall push
5
5
5
Super with High plank walk outs
5
5
5

2DB single leg (SLDL)
8 x 20
8 x 20
8 x 20
Super with Leg lower
5
5
5
Super with Chin up (6 second hang between sets)
4
4
3

Goblet split squat (6 seconds down)
8 x 20
8 x 20
Super with Push up (6 seconds down, explode up)
5
5
Super with Farmers walk (30 steps)
30 x 80
30 x 80

Good workout today, felt good to get the head clear. Feeling a little slow and sluggish lately but always do this time of year. Felt a little pull in my back right hamstring so I’ll be monitoring that over next couple days
Click to expand...
@CodeNameDuchess awesome work right here!
 
Man, what a tremendous workout You put together yesterday.

Very few people will be able to withstand such a tough work out.
 
For sure. Very good. Volume, you got in a lot of sets and Reps.

I like how you included that you're exploding on the movements.
 
Dynamic stretches and warming up are very important.

Gotta respect that you're doing that. Many people don't.
 
Keep up the good work, man. I like your workout as well.

Glad to see you got a great sweat and you got a pump going.
 
Are you able to go outside and do cardio or is it too cold where you're at?

Would like to see more outdoor cardio. Not so much in the gym.
 
Any special plans for this weekend? Or are you gonna take it easy?

Would love to see you. Do a nice workout either Saturday or Sunday.
 
CodeNameDuchess said:
Workout today

Started with my dynamic stretches and movements

KB single swing
15 x 20
15 x 20
15 x 20
Super with hip lift with reach
5
5
5
Super with side plank
20 seconds
20
20

DB Bench (6 seconds down, explode up)
5 x 60
5 x 65
5 x 65
Super with single leg bench squat
5
5
5

Reaching lateral squat
8
8
8
Super with 1 arm db row
8 x 70
8 x 70
8 x 70
Tall kneeling anti rotation press
8 x 30
8 x 30
8 x 30

Good workout, great sweat and pump with it.
Click to expand...
@CodeNameDuchess awesome work right here!
 
BookerTNY said:
Are you able to go outside and do cardio or is it too cold where you're at?

Would like to see more outdoor cardio. Not so much in the gym.
Click to expand...
Our weather is cold. Bitter and wet. I don’t find cardio overly “fun” as it is, outside here is just treacherous.
 
Walked backwards on the treadmill for a few minutes to wake the knees up then did my typical warmup. Dynamic stretching and movements.

Pause DB jump squat
5 x 15
5 x 15
5 x 15
Super wit Supine flexion with wall push
5
5
5
Super with High plank walk outs
5
5
5

2DB single leg (SLDL)
5 x 20
5 x 20
5 x 20
Super with Leg lower
5
5
5
Super with Chin up (6 second hang between sets)
4
4
4

Push up (6 seconds down, explode up)
5
5


Good workout today , I lowered some reps and some weight from my scheduled workout because I have a hockey game tonight, and jumping on a rental tomorrow at Lunch so I don’t want to push it.. but still wanted to get some weights in. Going to fuel up and hydrate well today
 
CodeNameDuchess said:
Walked backwards on the treadmill for a few minutes to wake the knees up then did my typical warmup. Dynamic stretching and movements.

Pause DB jump squat
5 x 15
5 x 15
5 x 15
Super wit Supine flexion with wall push
5
5
5
Super with High plank walk outs
5
5
5

2DB single leg (SLDL)
5 x 20
5 x 20
5 x 20
Super with Leg lower
5
5
5
Super with Chin up (6 second hang between sets)
4
4
4

Push up (6 seconds down, explode up)
5
5


Good workout today , I lowered some reps and some weight from my scheduled workout because I have a hockey game tonight, and jumping on a rental tomorrow at Lunch so I don’t want to push it.. but still wanted to get some weights in. Going to fuel up and hydrate well today
Click to expand...
@CodeNameDuchess big volume again, you pushing it to the max bro :) i like the push ups but you need more

CodeNameDuchess said:
Played a hockey rental last night. Hour long. It was a tiring skate. A lot of mixed talent out there last night so felt like I just did suicides oh skates all night
Click to expand...
you win bro? :)
 
stevesmi said:
i've seen more and more people walk backwards. back when i was an endurance athlete i made sure to run track both ways to balance things off
Click to expand...
Literally spoke about this concept to the athletes Sunday
 
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