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[SteveMobsterG]

Liking that shoulder machine

 

[ceo]

bros I always look forward to your updates

 

[ROIDDERS]

solid workouts and solid volume keep it up

 

[chesty]

very nice to see you're on top of the workouts

 

[Ulter]

you got me pumped up about to go hit the gym myself

 

[CodeNameDuchess]

Thanks for all the support fellas! Wicked to be one on here and read it all. Keeps me motivated on the days I have to dig deep

Played the charity tournament today. Was a good time we came up short but got 4 solid games in. Christ I’m sore haha

Enjoy your day bros

 

[the_alcatraz]

Thanks for all the support fellas! Wicked to be one on here and read it all. Keeps me motivated on the days I have to dig deep

Played the charity tournament today. Was a good time we came up short but got 4 solid games in. Christ I’m sore haha

Enjoy your day bros

@CodeNameDuchess dig deep and push it hard bro we have your back in the EF FAMILY!

any playing pics? come on

 

[ballin2504]

Thanks for all the support fellas! Wicked to be one on here and read it all. Keeps me motivated on the days I have to dig deep

Played the charity tournament today. Was a good time we came up short but got 4 solid games in. Christ I’m sore haha

Enjoy your day bros

Enjoy this weekend and keep killing it!!!

 

[CodeNameDuchess]

Workout


Warmup with dynamic movements and stretches. Some marches to really get the blood flowing


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 55
5 x 65

Superset with stability ball stir the pot

5
5
5

Skater squat

8 x 5
8 x 5


Superset with parallel grip pull ups (4 second hang)

5
5


Single leg bench squat

8
8

Super set with 1 arm DB row

10 x 65
10 x 65

Super set with 1/2 kneeling chop

8 x 95
8 x 95

Finished with a light tempo run. 5 sets of 7.5 speed , 3.0 incline for 60 seconds with 60 second walk in between

Decent workout but my knee was a little tender during the skater squats so I cut them to use 2 sets. Was tender a few weeks ago and I most likely aggravated it again playing floor hockey.

 

[Tiger Salman Khan]

Workout


Warmup with dynamic movements and stretches. Some marches to really get the blood flowing


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 55
5 x 65

Superset with stability ball stir the pot

5
5
5

Skater squat

8 x 5
8 x 5


Superset with parallel grip pull ups (4 second hang)

5
5


Single leg bench squat

8
8

Super set with 1 arm DB row

10 x 65
10 x 65

Super set with 1/2 kneeling chop

8 x 95
8 x 95

Finished with a light tempo run. 5 sets of 7.5 speed , 3.0 incline for 60 seconds with 60 second walk in between

Decent workout but my knee was a little tender during the skater squats so I cut them to use 2 sets. Was tender a few weeks ago and I most likely aggravated it again playing floor hockey.

@CodeNameDuchess workout done right....awesome updates..........