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- Thread starter CodeNameDuchess
- Start date
Pushing hard
Nice man. I used to do a lot of 5K and some 10K back when I was more into running. Not a bad time at all for just signing up and doing it.
Workout
Warmup with dynamic movements and stretches.
Landmine split jerk
5 x 60
5 x 65
5 x 65
Superset with stability ball stir the pot
5
5
5
Skater squat
5 x 5
5 x 5
Superset with parallel grip pull ups (4 second hang)
5
5
Single leg bench squat
5
5
Super set with 1 arm DB row
10 x 70
10 x 70
Super set with 1/2 kneeling chop
8 x 95
8 x 95
Decent workout, I took another rest day yesterday for the legs. Was mostly my calves that were tight but no point in risking injury at this stage in the game.
Finished up my workout. Had a bite to eat and went and did 18 holes. Walked 7km
Warmup with dynamic movements and stretches.
Landmine split jerk
5 x 60
5 x 65
5 x 65
Superset with stability ball stir the pot
5
5
5
Skater squat
5 x 5
5 x 5
Superset with parallel grip pull ups (4 second hang)
5
5
Single leg bench squat
5
5
Super set with 1 arm DB row
10 x 70
10 x 70
Super set with 1/2 kneeling chop
8 x 95
8 x 95
Decent workout, I took another rest day yesterday for the legs. Was mostly my calves that were tight but no point in risking injury at this stage in the game.
Finished up my workout. Had a bite to eat and went and did 18 holes. Walked 7km
@CodeNameDuchess strong day i like the squats PUMP
Workout
Dynamic stretching and movements to warm up
DB bench (3 seconds down, explode up)
5 x 95
5 x 105
5 x 105
Superset with 1 arm lat stretch
20 second hold each side
20
20
1/2 kneeling 1 arm landmine press (t bar machine)
5x 45
5x 45
5x 45
Super set ground slides
10
10
10
Push ups (3 seconds down, explode up)
12
12
12
Superset 1/2 kneeling anti rotation press
12x 40
12x 40
12x 40
Superset suitcase carry
20 steps x 80
20 x 80
20 x 80
Hanging leg raises
8
8
8
Decline sit ups
12
12
12
Finished off with a 15 minute walk, 3 speed 3 incline. Had a work call I’ve been waiting for so took it and went on the treadmill
Good workout in though, PR for DB bench, at least I don’t remember doing that much before so happy about that. Did not sleep well at all last night, my legs always ache, sometimes worse than others. Had my blood checked and all my nutrient levels are good (magnesium iron etc) so not idea what it is.
Dynamic stretching and movements to warm up
DB bench (3 seconds down, explode up)
5 x 95
5 x 105
5 x 105
Superset with 1 arm lat stretch
20 second hold each side
20
20
1/2 kneeling 1 arm landmine press (t bar machine)
5x 45
5x 45
5x 45
Super set ground slides
10
10
10
Push ups (3 seconds down, explode up)
12
12
12
Superset 1/2 kneeling anti rotation press
12x 40
12x 40
12x 40
Superset suitcase carry
20 steps x 80
20 x 80
20 x 80
Hanging leg raises
8
8
8
Decline sit ups
12
12
12
Finished off with a 15 minute walk, 3 speed 3 incline. Had a work call I’ve been waiting for so took it and went on the treadmill
Good workout in though, PR for DB bench, at least I don’t remember doing that much before so happy about that. Did not sleep well at all last night, my legs always ache, sometimes worse than others. Had my blood checked and all my nutrient levels are good (magnesium iron etc) so not idea what it is.
@CodeNameDuchess playa thats right treadmill is the wayWorkout
Dynamic stretching and movements to warm up
DB bench (3 seconds down, explode up)
5 x 95
5 x 105
5 x 105
Superset with 1 arm lat stretch
20 second hold each side
20
20
1/2 kneeling 1 arm landmine press (t bar machine)
5x 45
5x 45
5x 45
Super set ground slides
10
10
10
Push ups (3 seconds down, explode up)
12
12
12
Superset 1/2 kneeling anti rotation press
12x 40
12x 40
12x 40
Superset suitcase carry
20 steps x 80
20 x 80
20 x 80
Hanging leg raises
8
8
8
Decline sit ups
12
12
12
Finished off with a 15 minute walk, 3 speed 3 incline. Had a work call I’ve been waiting for so took it and went on the treadmill
Good workout in though, PR for DB bench, at least I don’t remember doing that much before so happy about that. Did not sleep well at all last night, my legs always ache, sometimes worse than others. Had my blood checked and all my nutrient levels are good (magnesium iron etc) so not idea what it is.
stay strongany meal pic shares coming?
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