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- Thread starter CodeNameDuchess
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@CodeNameDuchess Great update....spend quality time with family..........
Canada Day was good. Thanks everyone for asking. There were a few things around here, bounce houses face painting and stuff. We did that then spent a couple hours at the park.
Today I had a busy day right away with work and some family chores then I went and did 18 holes. Walked 7km.
Workout again tomorrow
Today I had a busy day right away with work and some family chores then I went and did 18 holes. Walked 7km.
Workout again tomorrow
That’s good to hear.Canada Day was good. Thanks everyone for asking. There were a few things around here, bounce houses face painting and stuff. We did that then spent a couple hours at the park.
Today I had a busy day right away with work and some family chores then I went and did 18 holes. Walked 7km.
Workout again tomorrow
@CodeNameDuchess how you feeling now, you feel leaner bro?Canada Day was good. Thanks everyone for asking. There were a few things around here, bounce houses face painting and stuff. We did that then spent a couple hours at the park.
Today I had a busy day right away with work and some family chores then I went and did 18 holes. Walked 7km.
Workout again tomorrow
I notice I’m leaner when I’m dry in the morning, or when I have a good pump at the gym and see some veins@CodeNameDuchess how you feeling now, you feel leaner bro?
Workout
Dynamic stretching and movements for the warm up
Db Bench
5 x 90
5 x 100
5 x 110
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)
Barbell shrugs
12 x 185
10 x 225
8 x 225
Shoulder flye machine with handles
8 x 120
8 x 120
Superset with tri extension machine pistol grip handles
8 x 140
8 x 140
Did 15 mins on the bike to end the workout off. Did 10 second sprint 10 second rest x 3. Then I’d rest a minute. Do again, for a total of 5 times.
Great workout all together. Hit another PR with DB bench getting 5 for 110 so happy about that.
Dynamic stretching and movements for the warm up
Db Bench
5 x 90
5 x 100
5 x 110
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)
Barbell shrugs
12 x 185
10 x 225
8 x 225
Shoulder flye machine with handles
8 x 120
8 x 120
Superset with tri extension machine pistol grip handles
8 x 140
8 x 140
Did 15 mins on the bike to end the workout off. Did 10 second sprint 10 second rest x 3. Then I’d rest a minute. Do again, for a total of 5 times.
Great workout all together. Hit another PR with DB bench getting 5 for 110 so happy about that.
@CodeNameDuchess 15min of bike is perfect
lets get some bike in the start too man
i like the volume stay it
110lb dumbbell bench is good
bro keep grinding it I like it
you keep on impressing us every time you post
I'm liking the split stance landmine press
@CodeNameDuchess Numbers are solid bro.........
Went for a run this morning, walked 1km, ran 3km run and walked another 1km Was hoping to run more but was fielding work calls.
Got some push ups and body weight squats in during a conference call, was locked home the morning so I was lucky to get the quick run in
Golfed 18 this afternoon, walked 7km
Got some push ups and body weight squats in during a conference call, was locked home the morning so I was lucky to get the quick run in
Golfed 18 this afternoon, walked 7km
Awesome job hitting a new PR man!
Great job with the pr
Golfed early this morning, 18 holes. 7.5km walk because it was a shot gun start(you start on a random hole not necessarily hole 1)
Got a quick workout in after golf, nice weather again so beach day with the family was the plan
Typical warm up dynamic stretched and movements
ISO lateral incline press
8 x90
8x 90
8x90
ISO lateral shoulder press
8 x 90(each side)
8 x 90
8 x 90
Shoulder flye machine with handles
10 x 105
10 x 105
10 x 105
Superset with tricep ext machine pistol grip
12 x 120
12 x 120
12 x 120
Got a quick workout in after golf, nice weather again so beach day with the family was the plan
Typical warm up dynamic stretched and movements
ISO lateral incline press
8 x90
8x 90
8x90
ISO lateral shoulder press
8 x 90(each side)
8 x 90
8 x 90
Shoulder flye machine with handles
10 x 105
10 x 105
10 x 105
Superset with tricep ext machine pistol grip
12 x 120
12 x 120
12 x 120
My kinda workout
golf seems like a fun way to start the day
bro you doing a great job
much respect we love to see you succeed
@CodeNameDuchess Good workout numbers man.......
A round of golf will definitely get those steps in!
That’s a good day
Good work
Workout
Typical warm up with dynamic stretching and movements
Landmine split press
5 x 80
5 x 80
5 x 85
Superset with TRX fall outs
8
8
8
Skater squat
4 x 5
4 x 5
4 x 5
Superset with continuous jump squats
10
10
10
Superset with parallel grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 130
8 x 130
Close grip underhand grip lat pull down
10 x 130
8 x 150
Good workout today, had a great sweat but it’s very humid here. Going to go get some work done and spend the afternoon at the pool or beach with the family.
Typical warm up with dynamic stretching and movements
Landmine split press
5 x 80
5 x 80
5 x 85
Superset with TRX fall outs
8
8
8
Skater squat
4 x 5
4 x 5
4 x 5
Superset with continuous jump squats
10
10
10
Superset with parallel grip pull ups
5
5
5
Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 130
8 x 130
Close grip underhand grip lat pull down
10 x 130
8 x 150
Good workout today, had a great sweat but it’s very humid here. Going to go get some work done and spend the afternoon at the pool or beach with the family.
Edit*
Today was landmine split jerk, not press.
Today was landmine split jerk, not press.
I'm not seeing a real need for goblet, landmine etc for most users.
bro good volume that's a real man train workout
good job doing the dynamic stretching that really helps your Mobility
nice variation on the pull-ups that's how it's done
I just do as I’m told man. Supposed to help with hockey
Sorry fellas I know I’ve been a bit sporadic with my workouts the last couple weeks but we are getting heat waves, and where I am from we barely get a “summer” so I’ve been soaking it up with the family. So today was not a workout today, lots of swimming though and as I mentioned family time so that’s good for the mind.
@CodeNameDuchess Family time is important but keep workout consistency........
Workout
Warmed up with dynamic stretches and movements. Very humid here so didn’t take much to sweat or feel loose lol
Db Bench
5 x 90
5 x 100
5 x 110
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)
Walked 20 mins on treadmill 3 incline 3.5 speed while I sat in on a work call I didn’t have to be a part of
Warmed up with dynamic stretches and movements. Very humid here so didn’t take much to sweat or feel loose lol
Db Bench
5 x 90
5 x 100
5 x 110
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)
Walked 20 mins on treadmill 3 incline 3.5 speed while I sat in on a work call I didn’t have to be a part of
Great training Day. Nice job.Workout
Warmed up with dynamic stretches and movements. Very humid here so didn’t take much to sweat or feel loose lol
Db Bench
5 x 90
5 x 100
5 x 110
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)
Walked 20 mins on treadmill 3 incline 3.5 speed while I sat in on a work call I didn’t have to be a part of
@CodeNameDuchess strong and volumed up bro even with heat you pushing it hardWorkout
Warmed up with dynamic stretches and movements. Very humid here so didn’t take much to sweat or feel loose lol
Db Bench
5 x 90
5 x 100
5 x 110
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)
Walked 20 mins on treadmill 3 incline 3.5 speed while I sat in on a work call I didn’t have to be a part of
walk that treadmill thats hot
Workout
Just did an aesthetics day today, didn’t have a ton of time. Had a round of golf booked and still in the heat wave so the pool with the family, plus a little work
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
Superset with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine
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 did an aesthetics day today, didn’t have a ton of time. Had a round of golf booked and still in the heat wave so the pool with the family, plus a little work
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
Superset with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine
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
@CodeNameDuchess big day for you broWorkout
Just did an aesthetics day today, didn’t have a ton of time. Had a round of golf booked and still in the heat wave so the pool with the family, plus a little work
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
Superset with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine
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
what did you eat? anything good
that's an excellent work out you posted
Good solid workout.Workout
Just did an aesthetics day today, didn’t have a ton of time. Had a round of golf booked and still in the heat wave so the pool with the family, plus a little work
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
Superset with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine
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
Good workoutWorkout
Just did an aesthetics day today, didn’t have a ton of time. Had a round of golf booked and still in the heat wave so the pool with the family, plus a little work
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
Superset with one arm overhead db tri extension
8 x 20
8 x 20
8 x 20
Seated curl machine
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
Really good workout man.
@CodeNameDuchess Amazing log so far dude....good going........Workout
Warmed up with dynamic stretches and movements. Very humid here so didn’t take much to sweat or feel loose lol
Db Bench
5 x 90
5 x 100
5 x 110
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)
Walked 20 mins on treadmill 3 incline 3.5 speed while I sat in on a work call I didn’t have to be a part of
Doing great man. Keep it up
Workout
Aerobic room I do my warm up in had a class so I just did some light movement and mobility stuff in the gym the best I could with the space I had
DB snatch
5 x 35
5 x 45
5 x 45
Superset with high plank walkouts
5
5
5
Superset with wall hip mobility
5
5
5
Superset with ankle mobility
5
5
5
Supine row (AMGRAP)
11
11
11
Superset with full Turkish get up
1 x 20
1 x 20
1 x 20
Superset with explosive step up
5
5
5
Superset with plate jump squat
5 x 20
5 x 20
5 x 20
Superset with alternating lunge
5 x 20
5 x 20
5 x 20
Superset with alternating lateral lunge
5 x 20
5 x 20
5 x 20
Single leg anti rotation press out
5 x 30
5 x 30
Superset with 2db SLDL
5 x 20
5 x 20
superset with single leg shoulder elevated hip thrust
10
10
Now this was a workout holy, the 6 workout superset kicked my ass. Heart was racing. Really had to dig in. Got through it all though, another heat wave so be spending the afternoon at the pool or beach.
Aerobic room I do my warm up in had a class so I just did some light movement and mobility stuff in the gym the best I could with the space I had
DB snatch
5 x 35
5 x 45
5 x 45
Superset with high plank walkouts
5
5
5
Superset with wall hip mobility
5
5
5
Superset with ankle mobility
5
5
5
Supine row (AMGRAP)
11
11
11
Superset with full Turkish get up
1 x 20
1 x 20
1 x 20
Superset with explosive step up
5
5
5
Superset with plate jump squat
5 x 20
5 x 20
5 x 20
Superset with alternating lunge
5 x 20
5 x 20
5 x 20
Superset with alternating lateral lunge
5 x 20
5 x 20
5 x 20
Single leg anti rotation press out
5 x 30
5 x 30
Superset with 2db SLDL
5 x 20
5 x 20
superset with single leg shoulder elevated hip thrust
10
10
Now this was a workout holy, the 6 workout superset kicked my ass. Heart was racing. Really had to dig in. Got through it all though, another heat wave so be spending the afternoon at the pool or beach.
@CodeNameDuchess this is an amazing workout bro
wow real hardcoreyou dug in deep
stay hardcore
how are your meals?
Had quite a bit of work to do today and had to help an elderly family member out. Got out for my round of golf this afternoon. 18 holes in blistering heat. Was quite the sweat. Walked 7.0km
Meals aren’t bad but not great. A lot of pool days due to the constant heat (abnormal for us to have this much) so I’m usually into protein shakes. Protein bars. Fruit & veggie trays and double patty bbq burgers.@CodeNameDuchess this is an amazing workout bro
you dug in deep
stay hardcore
how are your meals?
Workout
Started with dynamic movements and stretches
Barbell bench press
10 x 155
5 x 225
15 x 135
Superset with Spider-Man lat stretch
3 full breaths
3
3
Split stance landmine press
5 x 55
5 x 60
5 x 65
Super set 90/90 ext/int transitions
3
3
3
Superset with sideplank rows
10 x 110
10 x 110
10 x 125
1/2 kneeling in line chop
10 x 95
10 x 95
10 x 95
Super set 1/2 kneeling in line lift
10 x 30
10 x 30
10 x 30
Super set Plate farmers carry
30 steps x 45 plate
30 x 45
30 x 45
Bike sprints to finish off
20 second sprint, 10 second rest X 8
Great workout, felt clear, focused and strong. Which for me was a little surprising considering the days I’ve spent outside baking in the heat. Going to have a bite to eat and head back to the pool. Enjoy your day bros
Started with dynamic movements and stretches
Barbell bench press
10 x 155
5 x 225
15 x 135
Superset with Spider-Man lat stretch
3 full breaths
3
3
Split stance landmine press
5 x 55
5 x 60
5 x 65
Super set 90/90 ext/int transitions
3
3
3
Superset with sideplank rows
10 x 110
10 x 110
10 x 125
1/2 kneeling in line chop
10 x 95
10 x 95
10 x 95
Super set 1/2 kneeling in line lift
10 x 30
10 x 30
10 x 30
Super set Plate farmers carry
30 steps x 45 plate
30 x 45
30 x 45
Bike sprints to finish off
20 second sprint, 10 second rest X 8
Great workout, felt clear, focused and strong. Which for me was a little surprising considering the days I’ve spent outside baking in the heat. Going to have a bite to eat and head back to the pool. Enjoy your day bros
Good solid workout
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