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- Thread starter CodeNameDuchess
- Start date
Decent number of stepsWorkout
Dynamic stretching and movements to start off as usual
incline bench press
5x 135
5x 185
5x 185
1 arm lat stretch (20 seconds )
20
20
20
Super set with Feet elevated bosu push up (3 second down. 1 second hold. Explode up )
8
8
8
Super set with 90/90 ER/IR dips
5
5
5
1/2 tig to bridge
3 x 20
3 x 20
Super set with 1/2 kneeling face pull(3 second hold when pulled to face)
8x155
8x155
Good workout although chest was still a little weak from pushing it two days agoAfter this had a bite to eat and a protein shake, and went and got a round of golf in and walked 7km.
Way to keep after it
@CodeNameDuchess Good update so far.....keep going.........Workout
Dynamic stretching and movements to start off as usual
incline bench press
5x 135
5x 185
5x 185
1 arm lat stretch (20 seconds )
20
20
20
Super set with Feet elevated bosu push up (3 second down. 1 second hold. Explode up )
8
8
8
Super set with 90/90 ER/IR dips
5
5
5
1/2 tig to bridge
3 x 20
3 x 20
Super set with 1/2 kneeling face pull(3 second hold when pulled to face)
8x155
8x155
Good workout although chest was still a little weak from pushing it two days ago
Gorgeous day here today so got my work done early, Mondays are usually hectic. Well, I got the important stuff done and went and did 18 holes. Walked 7km.
Back to the gym tomorrow!
Back to the gym tomorrow!
Workout
Warmup with dynamic stretched and movements. Loosen these old hips up
Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8
Skater squats
4x 5
4x5
4x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 70
8 x 110
Decent workout today, new phase so some different workouts and some the same. Finished this, went home and did some more work had a good meal and did 18 holes, walked 7km.
Warmup with dynamic stretched and movements. Loosen these old hips up
Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8
Skater squats
4x 5
4x5
4x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 70
8 x 110
Decent workout today, new phase so some different workouts and some the same. Finished this, went home and did some more work had a good meal and did 18 holes, walked 7km.
I did similar stretches on Monday
bro you doing good the volume is definitely BM approved
nice job on the planks, keep it up
how do you feel after a day like that how sore are you
Workout
Dynamic stretching and movements to warm up
Db Bench
5 x 90
5 x 90
5 x 90
Superset with 1 arm lat stretch
3 breaths
3
3
Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10
Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)
Shoulder flye machine with handles
6 x 105
6 x 105
Superset with tri extension machine pistol grip handles
8 x 110
8 x 110
Good workout but felt a little weaker today, pushed it hard yesterday with some new exercises/sets plus it was a hot day golfing and feel I didn’t hydrate well enough all day or eat enough. Paid for it today but pushed through none the less.
Dynamic stretching and movements to warm up
Db Bench
5 x 90
5 x 90
5 x 90
Superset with 1 arm lat stretch
3 breaths
3
3
Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10
Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)
Shoulder flye machine with handles
6 x 105
6 x 105
Superset with tri extension machine pistol grip handles
8 x 110
8 x 110
Good workout but felt a little weaker today, pushed it hard yesterday with some new exercises/sets plus it was a hot day golfing and feel I didn’t hydrate well enough all day or eat enough. Paid for it today but pushed through none the less.
Usually I’m alright, not doing cartwheels but I’m not hobbling around either. I’ve been doing this type of stuff for a while so I adapted, but after Tuesdays workout I was sore today waking up. Change in some workouts I felt but also the Lack of hydration and food yesterday definitely played its part
Breakfast burrito. 3 eggs. Bit of cheese (usually I do bacon too but forgot to cook it last night and don’t have time today) and there’s a protein shake off to the side with Fairlife milk, protein powder and blueberries. but can only upload so big of photos.
hydrate more for sure @CodeNameDuchess electrolytes +
finally a meal pic
but how about some meat bro? :
Keep the updates coming
@CodeNameDuchess Amazing meal pic bro........
We had some amazing weather here the last couple days( we won’t normally get super hot weather) so I kept my child out of school and we spent the days swimming and baking in the heat. Got 9 holes of golf in yesterday which was a terrible idea, hence only doing 9 holes. I’ll hit the gym tomorrow for a workout.
Enjoy the weekend bros
Enjoy the weekend bros
@CodeNameDuchess you're talking good weather and we never get picks man
can you finally share? hahawaiting on your training update man
Workout
Typical warm up dynamic stretched and movements
ISO lateral incline press
8 x45(each side)
8x 90
8x90
ISO lateral shoulder press
8 x 90(each side)
8 x 90
8x 90
Shoulder flye machine with handles
10 x 105
10 x 105
10 x 105
Superset with tricep ext machine pistol Grip
12 x 100
12 x 100
12 x 100
Standing ez bar curls
10 x 80
8 x 80
Superset with standing reverse cable curls
10 x 95
8 x 95
Db shrugs
10 x 70
10 x 80
Workout was alright but I think I dehydrated myself/didn’t rehydrate near what I should have during our two hot days, plus had a couple light beer at the pool with my buddy which I know doesn’t help. Anyway without giving too much detail I have been peeing sitting down (use your head). So I didn’t push it hard at the gym today because I couldn’t trust it lol anyway play silly games win silly prizes. Happy I got here. Hydrating like a champ today but it’s touch and go and how long I hold it in.
Another nice day so hoping to spend the rest of it by the pool with my family.
Typical warm up dynamic stretched and movements
ISO lateral incline press
8 x45(each side)
8x 90
8x90
ISO lateral shoulder press
8 x 90(each side)
8 x 90
8x 90
Shoulder flye machine with handles
10 x 105
10 x 105
10 x 105
Superset with tricep ext machine pistol Grip
12 x 100
12 x 100
12 x 100
Standing ez bar curls
10 x 80
8 x 80
Superset with standing reverse cable curls
10 x 95
8 x 95
Db shrugs
10 x 70
10 x 80
Workout was alright but I think I dehydrated myself/didn’t rehydrate near what I should have during our two hot days, plus had a couple light beer at the pool with my buddy which I know doesn’t help. Anyway without giving too much detail I have been peeing sitting down (use your head). So I didn’t push it hard at the gym today because I couldn’t trust it lol anyway play silly games win silly prizes. Happy I got here. Hydrating like a champ today but it’s touch and go and how long I hold it in.
Another nice day so hoping to spend the rest of it by the pool with my family.
@CodeNameDuchess you gotta be careful you're outside and doing a lot of volume
whats your electrolyte intake? share please we gotta get it up
@CodeNameDuchess finally we see you looking amazing bro you look GREAT! very tight and lean
real good body and you look vascular and strong
POWER
you look GREAT! very tight and lean real good body and you look vascular and strong
POWER
Here yas go, now stop askin
6’1 206lbs today
Honestly bro I couldn’t tell you my electrolyte intake. Our temperature here usually isn’t overly humid so whatever I get from foods, and the pinch of Himalayan salt I add to water every now and then in the morning is about it. Obviously I have to consider it more so any suggestions from you fellas I am def open to.@CodeNameDuchess you gotta be careful you're outside and doing a lot of volume
whats your electrolyte intake? share please we gotta get it up
Looks fineHere yas go, now stop askin
6’1 206lbs today
good job on the picture
now we get an idea of what we're working with
now we get an idea of what we're working with
bro I like my men big
you a lean guy but you also got some size
you a lean guy but you also got some size
smart job on the electrolytes
especially if you're sweating out a lot
especially if you're sweating out a lot
NiceHere yas go, now stop askin
6’1 206lbs today
Not too bad the sickness hurt the energy a bit but the program change not much just feels like I’m working different muscles and in different ways. I enjoy the challenge
Stomach is still rough, golfed 18 today just had water and g2 for electrolytes (sugar free) walked 7km. Going to have some plain rice and white chicken tonight to see how that goes.
You have a great physique man
@CodeNameDuchess what happened with stomach? you got some activated charcoal?
@CodeNameDuchess Incredible bro....nice pic......Here yas go, now stop askin
6’1 206lbs today
No idea man I thought it was being in the sun not used to the heat and dehydration but apparently there’s some nasty stomach bug going around
Golfed today 18 holes. Walked 7km.
No gym, wife pushed against it because I haven’t been able to eat without going to the bathroom and don’t want to risk injury or taking my body more, some we compromised with golf lol
I’ll be back to the gym tomorrow though enough of this! Feeling better now
No gym, wife pushed against it because I haven’t been able to eat without going to the bathroom and don’t want to risk injury or taking my body more, some we compromised with golf lol
I’ll be back to the gym tomorrow though enough of this! Feeling better now
@CodeNameDuchess you cant eat without going to bathroom?
you having digestive issues?
tell us about your digestion stack, you taking probiotics digestive enzymes psyllium husk?
Workout
Warmup with dynamic stretched and movements.
Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8
Skater squats
4x 5
4x5
4x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 95
8 x 110
Good workout tell, felt decent during it and strong. Nice day so going out for a walk with family probably about 5km.
Warmup with dynamic stretched and movements.
Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8
Skater squats
4x 5
4x5
4x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 95
8 x 110
Good workout tell, felt decent during it and strong. Nice day so going out for a walk with family probably about 5km.
Just a stomach bug man but probiotics it usually just my daily yogurt tbh
how about psyllium husk ed?
Couple breakfast burritos. 4 eggs. 6 pieces of turkey bacon, little cheese. Baked in the air fryer.
Workout
Dynamic stretching and movements to warm up the body.
Db Bench
5 x 90
5 x 90
5 x 90
Superset with 1 arm lat stretch
3 breaths
3
3
Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10
Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)
Decent workout, didn’t go crazy hard it was an early workout, had a busy morning with work and then golfed 18 holes, walked 7km
Dynamic stretching and movements to warm up the body.
Db Bench
5 x 90
5 x 90
5 x 90
Superset with 1 arm lat stretch
3 breaths
3
3
Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10
Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)
Decent workout, didn’t go crazy hard it was an early workout, had a busy morning with work and then golfed 18 holes, walked 7km
same meal as last time bro?
@CodeNameDuchess workout is really good man
i see you maxing on golf, you a pro yet?
Explain '3 breaths'
bro good that you're challenging yourself
how did you do in golf what was your score
I stopped playing golf after I kept hitting the ball in the water LOL
Hahah same meal just added turkey bacon this timesame meal as last time bro?
@CodeNameDuchess workout is really good man
And no no pro not even close, its a delicate game that golf
Take 3 deep breaths while holding the hold. Going a bit deeper each breath
96. Which is great for me lol
Grading day today so it was a busy day with the family. I easily walked 5km today and climbed and played all day. Just did a yoga session off of you tube. This week wasn’t a huge hit with the gym but between illness, work and family I got in what I could. This weekend will be another busy one but if I get any workouts in I’ll be sure to update.
lol it’s fun but I’m not good either
Got another round of golf in yesterday. Different course. 18 holes about 7.5km walk but lots of elevation.
Workout
Warmup, started with a full body foam roll. Then went with dynamic stretches and movements.
Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8
Skater squats
4 x 5
4 x 5
4 x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 110
8 x 110
Great workout, felt strong and focused. Finished off with a 10 min walk at 10 incline, 3 speed. It’s Canada Day here today so going to go have a bite to eat and go with the family to participate in some of the activities the community offers.
Warmup, started with a full body foam roll. Then went with dynamic stretches and movements.
Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8
Skater squats
4 x 5
4 x 5
4 x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 110
8 x 110
Great workout, felt strong and focused. Finished off with a 10 min walk at 10 incline, 3 speed. It’s Canada Day here today so going to go have a bite to eat and go with the family to participate in some of the activities the community offers.
One of those weird made up unneeded movements that do little
hope you enjoyed your Canada Day to do anything fun
bro walking is a nice thing but I like high intensity
let us know what you ended up doing
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