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@CodeNameDuchess 3k walk is perfect man nice
and no walking trail pics? come on man
how about an ice bath pic?
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- Thread starter CodeNameDuchess
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and no walking trail pics? come on man
how about an ice bath pic?
Workout
Typical warmup. Dynamic stretches and movements
Cut out the single leg hops again. Prob restart them next week.
Db jump squat with pause
5 x 40
5 x 40
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 30 (each hand)
5 x 30
Super set with Supine row (2/2/2)
8
7
Single leg SLDL ( 2 seconds down, explode up)
5 x 25(each hand)
5 x 25
1/2 kneeling X pull down
8 x 90
8 x 90
Superset with 1/2 kneeling inline lift
8 x 30
8 x 30
5 min walk to warm up. 2 incline 3.0 speed
Sprints 9.9 speed 2 incline 30 seconds
Walk 3.5 speed, 2 incline 60 seconds
X 7
5 min walk to cool down. 0 incline 3 speed
Typical warmup. Dynamic stretches and movements
Cut out the single leg hops again. Prob restart them next week.
Db jump squat with pause
5 x 40
5 x 40
Super set with Plank clock
5
5
Rear foot elevated split squat
5 x 30 (each hand)
5 x 30
Super set with Supine row (2/2/2)
8
7
Single leg SLDL ( 2 seconds down, explode up)
5 x 25(each hand)
5 x 25
1/2 kneeling X pull down
8 x 90
8 x 90
Superset with 1/2 kneeling inline lift
8 x 30
8 x 30
5 min walk to warm up. 2 incline 3.0 speed
Sprints 9.9 speed 2 incline 30 seconds
Walk 3.5 speed, 2 incline 60 seconds
X 7
5 min walk to cool down. 0 incline 3 speed
Ice bath pic, I add Epsom salts. No ice you say? Well here in Canada from about October - June it’s so cold that our tap water comes out at around 48-49 degrees Celsius so you don’t need ice 
I did 8 minutes and it was a struggle, will wrap myself up in house coat and socks and allow my body to get itself back to normal temperature
I did 8 minutes and it was a struggle, will wrap myself up in house coat and socks and allow my body to get itself back to normal temperature
@CodeNameDuchess awesome training day again high volume on the sprints
thats super cool you're doing it broIce bath pic, I add Epsom salts. No ice you say? Well here in Canada from about October - June it’s so cold that our tap water comes out at around 48-49 degrees Celsius so you don’t need ice
I did 8 minutes and it was a struggle, will wrap myself up in house coat and socks and allow my body to get itself back to normal temperature
View attachment 143432
but wait you saying water 49C or 49F
and finally a picture share thanks man ive been waiting
49F about 9 degrees C. It was way too cold for my first time back in it lol
Post some trail pics
Great work
Workout
Dynamic stretching and movement drills
Lateral bound with stick
5
5
Super set with Medicine ball front throw twist
3 x 16
3 x 16
Talk kneeling chest pass
10 x 16
10 x 16
Alternate db incline
8 x 60
8 x 60
8 x 60
Superset with Spider-Man lat stretch
3
3
3
Push ups (3 seconds down, explode up)
8
8
8
Superset with goblet squat (5 second hold when down, explode up)
3 x 35
3 x 35
3 x 35
1/4 tig elbow
3 x 15
3 x 20
3 x 25
Superset with tall kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Superset with farmers walk
20 x 80(each hand)
20 x 80(each hand)
20 x 80(each hand)
Bike sprints 10 second sprint, 20 second rest x 8
Got through it today but had a hard time achieving any pump. Felt flat and just not mentally there. Few things going on in personal life so I guess I was more focused on that. Might attempt the ice bath again in a bit.
Dynamic stretching and movement drills
Lateral bound with stick
5
5
Super set with Medicine ball front throw twist
3 x 16
3 x 16
Talk kneeling chest pass
10 x 16
10 x 16
Alternate db incline
8 x 60
8 x 60
8 x 60
Superset with Spider-Man lat stretch
3
3
3
Push ups (3 seconds down, explode up)
8
8
8
Superset with goblet squat (5 second hold when down, explode up)
3 x 35
3 x 35
3 x 35
1/4 tig elbow
3 x 15
3 x 20
3 x 25
Superset with tall kneeling anti rotation press
8 x 40
8 x 40
8 x 40
Superset with farmers walk
20 x 80(each hand)
20 x 80(each hand)
20 x 80(each hand)
Bike sprints 10 second sprint, 20 second rest x 8
Got through it today but had a hard time achieving any pump. Felt flat and just not mentally there. Few things going on in personal life so I guess I was more focused on that. Might attempt the ice bath again in a bit.
@CodeNameDuchess Nice updates bro....good progress so far.....Workout
Came in for a little extra aesthetic work.
Incline bench
10 x 135
6 x 185
3 x 205
2 x 205
(No spotters around so had to play it safe)
DB shoulder press(I push them out like Ys, was told long ago it really works your delta giving you that aesthetically pleasing look)
10 x 50
8 x 55
5 x 60
Cable cross overs
11 x 40
11 x 40
Superset with cable flyers
11 x 40
11 x 40
Super set with cable low chest raise
11 x 20
11 x 20
Tricep extension machine
15 x 120
12 x 130
7 x 130
My weights felt good. Felt nice and fatigued after it and my tris had a vicious pump after the tricep extensions.
And finally… CARDIO FOR MR ALCATRAZ
5 min walk 3 speed,2 incline
30 second sprint 9.9 speed, 2 incline with 90 second walk at 3.5 speed and 2 inclined X 3.
Then I said what the hell and cut the walk from 90 seconds to 60 seconds and dug deep for another 7. For a total of 10 sprints
5 min walk, 3 speed 0 incline
And an image for Mr Mustang
View attachment 143342
looking forward to seeing what you're up to this weekend
I love seeing the consistency with the workouts
bro great job you're doing everything you want
APPROVED LOG
Got in the cold plunge as soon as I woke up today. Water is now 60F which was way more tolerable. Nice way to get the cob webs out of the brain first thing in the morning.
Completed the 4/4 workouts from my program so today is another aesthetic day
DB shoulder press (Y press)
8 x 50
8 x 60
8 x 60
DB front raise
8 x 20
8 x 20
8 x 20
Lateral raise (machine with handles)
8 x 135
8 x 135
Incline db curls
8 x 20
8 x 20
8 x 20
Superb set with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine (can do individual arms which I do- has two handles )
8 x 105
8 x 120
8 x 135
Superset with tri extension machine
8 x 130
8 x 130
8 x 140
Shrugs with barbell
12 x 185
12 x 185
Hanging leg raises
8
8
8
Just a fun day out today. Didn’t push it super hard but felt it with all the workouts. After going hard at my program all week I don’t want to try and go too crazy and get hurt.
Not sure the plans for the rest of the weekend, might take the rest or might get down for some cardio. See where the wind blows me.
DB shoulder press (Y press)
8 x 50
8 x 60
8 x 60
DB front raise
8 x 20
8 x 20
8 x 20
Lateral raise (machine with handles)
8 x 135
8 x 135
Incline db curls
8 x 20
8 x 20
8 x 20
Superb set with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine (can do individual arms which I do- has two handles )
8 x 105
8 x 120
8 x 135
Superset with tri extension machine
8 x 130
8 x 130
8 x 140
Shrugs with barbell
12 x 185
12 x 185
Hanging leg raises
8
8
8
Just a fun day out today. Didn’t push it super hard but felt it with all the workouts. After going hard at my program all week I don’t want to try and go too crazy and get hurt.
Not sure the plans for the rest of the weekend, might take the rest or might get down for some cardio. See where the wind blows me.
That’s crazy how old the tapIce bath pic, I add Epsom salts. No ice you say? Well here in Canada from about October - June it’s so cold that our tap water comes out at around 48-49 degrees Celsius so you don’t need ice
I did 8 minutes and it was a struggle, will wrap myself up in house coat and socks and allow my body to get itself back to normal temperature
View attachment 143432
Water is
@CodeNameDuchess you're super beasting it
Got into the gym today.
5 min walk warm up. 2 incline 3.5 speed
10 sets of sprints
(30 seconds at 2 incline, 9.9 speed then 90 second walk 2 incline 3.5 speed)
5 min walk cool down 3 speed 0 incline
Followed by some foam rolling and calve stretching
Went home after this, hopped in the cold plunge. 60F for 11 minutes.
5 min walk warm up. 2 incline 3.5 speed
10 sets of sprints
(30 seconds at 2 incline, 9.9 speed then 90 second walk 2 incline 3.5 speed)
5 min walk cool down 3 speed 0 incline
Followed by some foam rolling and calve stretching
Went home after this, hopped in the cold plunge. 60F for 11 minutes.
I need to use my foam roller
bro keep up with the good training that's good job
very impressive set of training sessions
love what you're doing here you're hitting it hard
APPROVED LOG
Workout
Typical Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 16
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 35
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 45
8 x 45
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
AC was acting up at the gym today and I workout with a hoody on so it was a damn struggle. But I got through it, prob down 10lbs from sweat. Happy Monday bros
Typical Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 16
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 35
Superset with plank clock
5
5
5
Skater squat
8 x 5
8 x 5
8 x 5
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 45
8 x 45
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
AC was acting up at the gym today and I workout with a hoody on so it was a damn struggle. But I got through it, prob down 10lbs from sweat. Happy Monday bros
Nice job
Thought of taking a picture after I started eating. Supper was two 6oz steaks, mashed potato made with real butter and some Fairlife milk(ultra filtered milk, high protein) and a slice of garlic bread because.. well.. I love garlic bread.
I always train with a hoodie on too. It is a mindset thing for me. And at the gym it tells others you are not there looking to socialize, lol.
@CodeNameDuchess thats a nice steak love that
would replace the potatoes with some yams though
keep sharing meal pics we love those
I agree man. I’ll chat after the workout other than that leave me alone lol
Two steaks!
you've got things under control keep pushing
very impressive job as usual
bro you pushing it on the workouts I like the heavier lifts
APPROVED LOG
Decided to go golfing today, we had some nice weather so I went and got a round in. We walk the course. After the round I had some work to do and was exhausted so did not get to the gym
Great job!!! Stay consistent!
Should of took a pic of the woods since that’s where I spent a lot of time lol I’ll take one next time@CodeNameDuchess minimum a pic of the golf course for fun for us bro
Steak looks great
Nothing done today, my son took the plague home from school so we’re all out down out. Was feeling it yesterday and was hoping the fresh air and sunshine out golfing would take care of me but still fighting it.
Amazing job on diet bro........
Nice meal....do you use other breads as well along with garlic bread?
Nah I never eat bread. Just had that as a treat
Sorry bros no updates lately. Whole house has been sick, I’m lucky to get some work done in between naps. Went for a 3km walk today for some fresh air but that’s about it.
Oh I’ve been taking all the supplements. Wife and kid are sicker than me so I have to step up haha. We have a crap climate here too so it’s often hard to bounce back Just looking at this as giving my whole body a chance to heal from all the intense training and I’ll be stronger on Monday
Workout
Back at it!
Typical Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 16
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 35
Superset with plank clock
5
5
5
Skater squat (5lbs in each hand)
8
8
8
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 45
8 x 45
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
Felt good today, little fatigued towards the end but pushed through. Didn’t have much of an appetite all week with the sickness so that could be it. Happy to get the sweat and pump in though
Back at it!
Typical Warmup with some dynamic stretches and light movement. Foam rolling
Box jumps (24inch)
5
5
Sunset with staggered medicine ball slam
10 x 16
10 x 16
Superset with 5 yard sprints
1
1
Pause DB jump squat
5 x 35
5 x 35
5 x 35
Superset with plank clock
5
5
5
Skater squat (5lbs in each hand)
8
8
8
Superset with chin up holds (3 second)
5
5
5
Goblet split squat
8 x 45
8 x 45
Superset with dead stop DB row
8 x 60
8 x 60
Super set with 1/2 kneeling anti rotation hold ( 20 second hold)
20 x 20
20 x 20
Felt good today, little fatigued towards the end but pushed through. Didn’t have much of an appetite all week with the sickness so that could be it. Happy to get the sweat and pump in though
Remind why these specific exercises. Most will not have done them
no appetite and being sick is standard
add in some drop sets when you start feeling better
bro that's good train through your sickness that's a real man
APPROVED LOG
Workout
Dynamic movements and dynamic stretching to start
single leg lateral hop with stick
3
3
Superset with medial hurdle hop with stick
3
3
Superset with med ball front throw twist
3 x 16
3 x 16
Superset with med ball tk chest pass
10
10
DB bench press
8 x 90
8 x 90
7 x 95
Superset with Spider-Man lat stretch
3 full breaths each side
3
3
3
1/2 kneeling land mine press (on t bar row machine)
8 x 45
7 x 45
Superset with
Ground slide stretch (lower back stays on the floor
10
10
Push ups. Tempo 3 seconds down explode up
8
8
Super set with Tall kneeling anti rotation press
8 x 40
8 x 40
Super set with suitcase carry
25 steps x 80
25 steps x 80
Good workout today, feeling strong again and got a good sweat in. Back felt a little weird during the suitcase carry so I did a bit more stretching at the end to make sure it was ok
Dynamic movements and dynamic stretching to start
single leg lateral hop with stick
3
3
Superset with medial hurdle hop with stick
3
3
Superset with med ball front throw twist
3 x 16
3 x 16
Superset with med ball tk chest pass
10
10
DB bench press
8 x 90
8 x 90
7 x 95
Superset with Spider-Man lat stretch
3 full breaths each side
3
3
3
1/2 kneeling land mine press (on t bar row machine)
8 x 45
7 x 45
Superset with
Ground slide stretch (lower back stays on the floor
10
10
Push ups. Tempo 3 seconds down explode up
8
8
Super set with Tall kneeling anti rotation press
8 x 40
8 x 40
Super set with suitcase carry
25 steps x 80
25 steps x 80
Good workout today, feeling strong again and got a good sweat in. Back felt a little weird during the suitcase carry so I did a bit more stretching at the end to make sure it was ok
Helps my body recover from hockey season. Get realigned and then start training again for next season.
Sorry about the spaces guys, I type it all in the notes app and I swear it adds more spaces when I copy and paste it over there. I’ll make sure to look it over better before posting
I like it.
No worries at all man. Looks much better now.
Man I said to my wife the other day. I am so solid with push ups now. I remember doing them with 3 seconds down and shaking. Now I don’t flinch.. until sometimes the last one is the last set lol
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