Activity Tracking:
Steps: 5,947 ~ 3.1 miles
Friday, January 27, 2023
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Grouping 1:
Deadlift: 10x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 8x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 8x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Grouping 1:
Deadlift: 10x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 8x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 8x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Grouping 2:
Deadlift: 8x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 6x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 6x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Deadlift: 8x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 6x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 6x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Grouping 3:
Deadlift: 6x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 4x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 4x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Deadlift: 6x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Kettlebell Shoulder Press: 4x50(25+25) lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Landmine Bent Over Row: 4x40 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Grouping 4:
Deadlift: 4x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Deadlift: 4x124 lbs. + 5 Push-Ups + 10 AB-OrigiOnals
Cool-Down:
Foam Roller
Stretch
Foam Roller
Stretch
Activity Tracking:
Steps: 7,244 ~ 3.8 miles
Steps: 7,244 ~ 3.8 miles
Thursday, January 26, 2023
Intermittent Fasting: 16:8 method:
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.
Activity Tracking:
Steps: 6,003 ~ 3.6 miles
Steps: 6,003 ~ 3.6 miles
Tuesday, January 24, 2023
Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.
Activity Tracking:
Steps: 5,808 ~ 3.4 miles
Steps: 5,808 ~ 3.4 miles
Saturday, January 21, 2023
Intermittent Fasting: 16:8 method:
Start time: Friday 7:00 p.m.
End time: Saturday 11:00 a.m.
Start time: Friday 7:00 p.m.
End time: Saturday 11:00 a.m.
Activity Tracking:
Steps: 5,896 ~ 3.2 miles
Steps: 5,896 ~ 3.2 miles
Friday, January 20, 2023
Warm-Up:
Stretch
TechnoGym AquaFeel Rower: 114 meters
Swings: 2x20(10+10)x20 kg.
Stretch
TechnoGym AquaFeel Rower: 114 meters
Swings: 2x20(10+10)x20 kg.
Workout:
Lunge with Overhead Press: 3x10(5+5)x30(15+15) lbs.
Feet-Elevated Push-Ups: 3x10
Inverted Row: 3x10
Burpee to Broad Jump: 3x10
Abdominal Crunches: 3x10
Lunge with Overhead Press: 3x10(5+5)x30(15+15) lbs.
Feet-Elevated Push-Ups: 3x10
Inverted Row: 3x10
Burpee to Broad Jump: 3x10
Abdominal Crunches: 3x10
Finisher:
Farmer's Walk: 4x 94 feet x 48(24+24) kg.
Farmer's Walk: 4x 94 feet x 48(24+24) kg.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 6,686 ~ 3.5 miles
Steps: 6,686 ~ 3.5 miles
Thursday, January 19, 2023
Intermittent Fasting: 16:8 method:
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.
Start time: Wednesday 6:30 p.m.
End time: Thursday 10:30 a.m.
Activity Tracking:
Steps: 5,409 ~ 3.1 miles
Steps: 5,409 ~ 3.1 miles
Tuesday, January 17, 2023
Intermittent Fasting: 16:8 method:
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.
Start time: Monday 6:30 p.m.
End time: Tuesday 10:30 a.m.
Activity Tracking:
Steps: 5,853 ~ 3.1 miles
Steps: 5,853 ~ 3.1 miles
Friday, January 13, 2023
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Inverted Row: 3x10
Swings: 3x10(5+5)x24 kg.
Up-Down Plank Push-Ups: 3x10
Cross-Body Clean and Press: 3x10(5+5)x16 kg.
Step-Up to Overhead Press: 3x10x30(15+15) lbs.
Inverted Row: 3x10
Swings: 3x10(5+5)x24 kg.
Up-Down Plank Push-Ups: 3x10
Cross-Body Clean and Press: 3x10(5+5)x16 kg.
Step-Up to Overhead Press: 3x10x30(15+15) lbs.
Finisher:
Farmer's Walk: 4x 94 feet x 48(24+24) kg.
Farmer's Walk: 4x 94 feet x 48(24+24) kg.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 7,199 ~ 3.8 miles
Steps: 7,199 ~ 3.8 miles
Friday, January 06, 2023
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Front Squat to Press: 3x10x30(15+15) lbs.
Renegade Row: 3x10(5+5)x25 lbs.
T-Push-Up: 3x10
Dumbbell Chop: 3x10(5+5)x20 lbs.
Inverted Row: 3x10
Knee Raise: 3x10
Front Squat to Press: 3x10x30(15+15) lbs.
Renegade Row: 3x10(5+5)x25 lbs.
T-Push-Up: 3x10
Dumbbell Chop: 3x10(5+5)x20 lbs.
Inverted Row: 3x10
Knee Raise: 3x10
Finisher:
Farmer's Walk: 4x 94 feet x 48(24+24) kg.
Farmer's Walk: 4x 94 feet x 48(24+24) kg.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 6,504 ~ 3.4 miles
Steps: 6,504 ~ 3.4 miles
Monday, January 02, 2023
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
BodyGuard Odyssey LS/LS-2 Treadmill
BodyGuard Odyssey LS/LS-2 Treadmill
Warm-Up: 5 minutes
Intervals: 3x2 minutes on, 2 minutes recover
Cool-Down: 5 minutes:
Intervals: 3x2 minutes on, 2 minutes recover
Cool-Down: 5 minutes:
Cool-Down:
Foam Roller
Foam Roller
Activity Tracking:
Steps: 8,342 ~ 4.9 miles
Steps: 8,342 ~ 4.9 miles
Friday, December 30, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
LifeFitness Seated Leg Press: 1x15x115 lbs., 3x10x175 lbs.
Hammer Strength Chest Press: 1x7x105 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x185 lbs.
LifeFitness Seated Leg Press: 1x15x115 lbs., 3x10x175 lbs.
Hammer Strength Chest Press: 1x7x105 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x185 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 127 meters, 126 meters, 124 meters, 124 meters, 130 meters.
Total Cumulative meters; 143 meters, 285 meters, 425 meters, 564 meters, 712 meters.
Total Cumulative meters; 143 meters, 285 meters, 425 meters, 564 meters, 712 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 8,086 ~ 4.2 miles
Steps: 8,086 ~ 4.2 miles
Subscribe to:
Posts (Atom)