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genezapharmateuticals
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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

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Hey bros. Had a crazy busy day with work and had to take my elderly parent to appointments which took quite the time.

Did some work at home
100 jumping jacks, 100 push ups. 100 body weight squats (not in a row just kept going until I got to the number 100)

Then I went for a 3.5km jog and a 1.5km brisk walk.

Did some stretching I saw online and took an ice bath

Have a good night
 
Workout



Warmup with dynamic movements and stretches


Hurdle jump sticking the landing

5

5


Superset with standing chest pass

10 x 8

10 x 8


Wall push (leg focused)

20 seconds

20 seconds

20 seconds

20 seconds


Landmine split jerk

5 x 45

5 x 45

5 x 45


Superset with stability ball stir the pot

5

5

5


Skater squat

8 x 5

8 x 5

8 x 5


Superset with parallel grip pull ups (4 second hang)

5

5

5


This was it for today as I had meetings and then a tee time and did 18 holes (walked 7km) Was a very busy day, can’t wait to get in bed
Nice job
 
Got out this morning for a run before the day started. Did 4k. Walked .5 there and .5 home. Then went and did 18 holes and clocked another 7k walking

I’ll hit the weights tomorrow given another perfect storm of nonsense doesn’t roll my way lol
 
Hey bros. Had a crazy busy day with work and had to take my elderly parent to appointments which took quite the time.

Did some work at home
100 jumping jacks, 100 push ups. 100 body weight squats (not in a row just kept going until I got to the number 100)

Then I went for a 3.5km jog and a 1.5km brisk walk.

Did some stretching I saw online and took an ice bath

Have a good night
@CodeNameDuchess thats perfect home training man :)

Got out this morning for a run before the day started. Did 4k. Walked .5 there and .5 home. Then went and did 18 holes and clocked another 7k walking

I’ll hit the weights tomorrow given another perfect storm of nonsense doesn’t roll my way lol
4k is a big run man :) you're pushing it hard
waiting on your training
 
Workout

Typical warm up. Dynamic movements and stretching

Incline bench

5 x 80
5 x 90
5 x 90


Super set with Spider-Man lat stretch

3
3
3


ISO lateral incline bench

8 x 90 each side
8 x 115
4 x 135

Shoulder fly machine with handles
12 x 120
12 x 120
8 x 120

Machine single arm bicep curl
10 x 105
10 x 120
10 x 135

Superset with machine tricep extension
10 x 110
10 x 120
10 x 140

1/2 kneeling face pulls
10 x 140
10 x 140

I didn’t do my usual workout today, just one I kind of made up on the fly. Felt strong though despite the long chaotic week I had. I’m playing in a charity floor hockey tournament tomorrow as goaltender and we will be playing at least 5 games so need to save my legs, and some energy so I don’t break lol
 
Workout

Typical warm up. Dynamic movements and stretching

Incline bench

5 x 80
5 x 90
5 x 90


Super set with Spider-Man lat stretch

3
3
3


ISO lateral incline bench

8 x 90 each side
8 x 115
4 x 135

Shoulder fly machine with handles
12 x 120
12 x 120
8 x 120

Machine single arm bicep curl
10 x 105
10 x 120
10 x 135

Superset with machine tricep extension
10 x 110
10 x 120
10 x 140

1/2 kneeling face pulls
10 x 140
10 x 140

I didn’t do my usual workout today, just one I kind of made up on the fly. Felt strong though despite the long chaotic week I had. I’m playing in a charity floor hockey tournament tomorrow as goaltender and we will be playing at least 5 games so need to save my legs, and some energy so I don’t break lol
@CodeNameDuchess Good updates....all the best for the tournament........
 
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