| Activity Tracking: |
| Steps: 6,111 ~ 3.2 miles |
Sunday, January 20, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, January 18, 2019
| Warm-Up: | ||||||||
| Super Joints: various | ||||||||
| Foundation Training: various | ||||||||
| TacFit Commando: various | ||||||||
| The Kneeling Hip Flexor Stretch | ||||||||
| Hip Rotations | ||||||||
| Hips - Walking Knee-Ups | ||||||||
| Chest Stretch | ||||||||
| Frog Stretch | ||||||||
| Downward Dog | ||||||||
| Overhead Squat | ||||||||
| Hamstring Stretch | ||||||||
| Swings: 2x20(10+10)x24 kg. | ||||||||
| Workout: Octane Fitness AirDyneX Bike: 100 Calories
|
Tuesday, January 15, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| LifeFitness Seated Leg Press: 1x10x110 lbs, 1x10x150 lbs., 1x10x190 lbs., 1x10x230 lbs. | ||
| Hammer Strength Chest Press: 1x5x100 lbs., 1x5x130 lbs., 1x5x145 lbs. | ||
| Superset: 3x | ||
| Kettlebell Row: 3x10(5+5)x28 kg. | ||
| Pull-Ups: 5,5,5 => 15 | ||
| Hoist Roc-It Abs: 2x10x165 lbs. | ||
| Cybex Prestige Strength Back Extension: 2x10x110 lbs. | ||
| Cybex Eagle NX Calf: 2x10x125 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, January 13, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Friday, January 11, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Safety Bar Squats: 3x8x80 lbs. | ||
| Overhead Press: 3x5x64 lbs. | ||
| Pull-Ups: 5,5,5 => 15 | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, January 08, 2019
| Warm-Up: | ||||||||
| Foam Roller | ||||||||
Workout:
|
Sunday, January 06, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Pull-Ups: 8,7,6,6,5 => 32 | ||
| Swings: 5x15x32 kg. | ||
| Finisher: | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Friday, January 04, 2019
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Tuesday, January 01, 2019
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Safety Bar Squats: 4x7x80 lbs. | ||
| Kettlebell Bench Press: 3x7x40(20+20) kg. | ||
| Supeset: 3x | ||
| Kettlebell Rows: 3x10(5+5)x28 kg. | ||
| Pull-Ups: 5,5,5 => 15 | ||
| Finisher: | ||
| Ropes: 3x30 seconds, 1 minute rest | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, December 31, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
| Workout: | ||||||
Octane Fitness XT4700
Elliptical
|
Saturday, December 29, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Circuit: 5x | ||
| Pull-Ups: 8,7,6,5,5 => 31 | ||
| Log Press: 5x8x16 kg. | ||
| Push-Ups: 16,14,12,10,10 => 62 | ||
| Kettlebell Cleans: 5x4(2+2)x28 kg. | ||
| Squats: 24,21,18,15,15 => 93 | ||
| Cool-Down: | ||
Foam
Roller
|
Wednesday, December 26, 2018
| Warm-Up: | ||
| Super Joints: various | ||
| Foundation Training: various | ||
| TacFit Commando: various | ||
| The Kneeling Hip Flexor Stretch | ||
| Hip Rotations | ||
| Hips - Walking Knee-Ups | ||
| Chest Stretch | ||
| Frog Stretch | ||
| Downward Dog | ||
| Overhead Squat | ||
| Hamstring Stretch | ||
| Swings: 2x20(10+10)x24 kg. | ||
| Workout: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Bench Press: 1x5x115 lbs., 1x5x125 lbs., 1x5x135 lbs. | ||
| Supeset: 3x | ||
| Kettlebell Rows: 3x10(5+5)x28 kg. | ||
| Pull-Ups: 5,5,4 => 14 | ||
| Finisher: | ||
| Tornado Ball Slams: 3x50x3 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
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