10 intervals of 30/30 on the rowing machine
3 miles on the bike
Rolled my legs on a pvc pipe
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10 intervals of 30/30 on the rowing machine
3 miles on the bike
Rolled my legs on a pvc pipe
Went back in for a 2.5 mile ride and some more rolling. I think the rolling is helping out plus I was bored as hell cuz it’s raining
Yesterday, did 2.8 mile bike, 1.75 mile run, and finished with a 2.8 mile bike.
Today:
Full Body Workout B
Monday, February 25, 2019 at 6:50 AM
Elliptical Machine
Set 1: 0.5 mi | 8:00
Trap Bar Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 6
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 6
Set 3: 50 lb × 6
Notes: Right shoulder still not 100%
Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 8 reps
Lateral Raise (Dumbbell)
Set 1: 20 lb × 8
Set 2: 20 lb × 8
Set 3: 15 lb × 8
Incline Dumbbell Kickbacks
Set 1: 15 lb × 8
Set 2: 15 lb × 8
Set 3: 15 lb × 8
Cable Crossover
Set 1: 30 lb × 8
Set 2: 30 lb × 8
Set 3: 30 lb × 8
#fuckmonday
#fuckmyback
#straightpissingit
Cut my grass and went back to the gym and rode the bike for 5 miles/30 minutes
Meh, 1 mile jog, 50 crunches, 10 decline sit-ups, and rolled on a pvc pipe. Legs felt really tight, especially my left hammy. May need to back off this evening
That's right baws, pissed some more, fuck my legs!
1 mile run 14 minutes
Stretch
1200m row 30/30
Get some [emoji1377]
Full Body Workout A
Wednesday, February 27, 2019 at 6:45 AM
Elliptical Machine
Set 1: 0.5 mi | 7:00
Stretching
Set 1: 8:00
Bench Press (Smith Machine)
Set 1: 135 lb × 8
Set 2: 155 lb × 8
Set 3: 155 lb × 8
Goblet Squat (Kettlebell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Pull Up (Assisted)
Set 1: −120 lb × 10
Set 2: −120 lb × 10
Set 3: 4 reps
Lying Hamstring Dumbbell Curls
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Shoulder Press (Machine)
Set 1: 75 lb × 10
Set 2: 105 lb × 6
Set 3: 105 lb × 8
20 minutes of walking and some pvc pipe rolling
5.5 mile on bike at gym, stretching , and some abs. Need to do some more core work on the cardio days.
Diet/food consumption has mainly been steak, burgers, and these awesome Quest microwave cakes I make with their protein powder. It’s very low carb and fills the sweet tooth void very very nicely! It’s really simple to make as well! Melt a lil butter, toss in an egg, scoop of protein powder, a dash of baking powder, and a lil water to get it to a cake batter consistency. Then, pop in the microwave for 30-45 sec, bam!
Went back and did 2 miles if walking on the treadmill and stretched good.
Today, you damn right, pissing the excellence!!!
Full Body Workout B
Friday, March 1, 2019 at 7:48 AM
Trap Bar Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 6
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 8
Set 3: 50 lb × 8
Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 20 lb × 8
Set 2: 20 lb × 8
Set 3: 20 lb × 8
Incline Dumbbell Kickbacks
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10
Cable Crossover
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10
1/2 mile swim with fins on, took 25 minutes. It felt great to glide through the water! Right shoulder bothersome, tendinitis or something.
Yesterday, did a 1,000 yard swim, felt great! I may have over did it with the swimming as I had discomfort in my back last night and couldn’t sleep. It’s still bothering me, might be a little sciatica but I’m not sure
Today:
Full Body Workout A
Monday, March 4, 2019 at 9:51 AM
Elliptical Machine
Set 1: 0.5 mi | 7:00
Stretching
Set 1: 8:00
Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 5
Set 3: 155 lb × 10
Squat (Dumbbell)
Set 1: 60 lb × 10
Set 2: 60 lb × 8
Set 3: 55 lb × 8
Pull Up (Assisted)
Set 1: −50 lb × 8
Set 2: −50 lb × 8
Set 3: −50 lb × 8
Lying Hamstring Dumbbell Curls
Set 1: 25 lb × 12
Set 2: 25 lb × 10
Set 3: 25 lb × 10
Shoulder Press (Machine)
Set 1: 80 lb × 10
Set 2: 80 lb × 8
Set 3: 80 lb × 8
https://strong.app.link/py9sdC6QMU
It’s Fat Tuesday, Happy Mardi Gras!
Off day!
New Lent Challenge - 40 Days of the following:
40 burpees
40 pushups
40 sit-ups
40 air squats
Going to be tough on top of everything else, giddy up!!!
1st day of new challenge
1/2 mile elliptical
40 burpees
40 sit-ups
40 pushups
40 air squats
1/2 mile elliptical
Will have to watch my back with the burpees but feels good so far.
Full Body Workout B
Wednesday, March 6, 2019 at 3:00 PM
Trap Bar Deadlift
Set 1: 135 lb × 10
Set 2: 185 lb × 8
Set 3: 185 lb × 6
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 6
Set 2: 50 lb × 8
Set 3: 50 lb × 8
Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 20 lb × 6
Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Lateral Raise (Dumbbell)
Set 1: 15 lb × 8
Set 2: 15 lb × 8
Set 3: 15 lb × 6
Incline Dumbbell Kickbacks
Set 1: 15 lb × 10
Set 2: 15 lb × 10
Set 3: 15 lb × 10
Cable Crossover
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Set 3: 35 lb × 10
1 mile jog
40 burpees
40 sit-ups
40 pushups
40 air squats
Was tough today, I'm sore as faaaaaaaccccckkk!
#fuckmyback
#punchtodayinthedicksucker
Full Body Workout A
Friday, March 8, 2019 at 7:36 AM
Elliptical Machine
Set 1: 0.5 mi | 7:00
Stretching
Set 1: 5:00
Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 155 lb × 8
Set 3: 185 lb × 5
Goblet Squat (Kettlebell)
Set 1: 60 lb × 10
Set 2: 60 lb × 10
Set 3: 60 lb × 10
Pull Up (Assisted)
Set 1: 6 reps
Set 2: −80 lb × 8
Set 3: −80 lb × 6
Lying Hamstring Dumbbell Curls
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Shoulder Press (Machine)
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 6
40 air squats
40 sit-ups
20 burpees
20 pushups
Anyone want some????!!!!!???
Crushed the Challenge the past two days. Also helped some buds clear some trails, so sore from swinging a pole saw all weekend
Morning workout
1 mile walk
40 burpees
40 pushups
40 sit-ups
40 air squats
.5 mile jog
Full Body 2
Monday, March 11, 2019 at 3:59 PM
Chest Fly Machine
Set 1: 100 lb × 10
Set 2: 110 lb × 8
Set 3: 130 lb × 8
Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10
T Bar Row
Set 1: 90 lb × 8
Set 2: 90 lb × 8
Set 3: 90 lb × 8
Front Raise (Barbell)
Set 1: 30 lb × 12
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Bicep Curl (Dumbbell)
Set 1: 25 lb × 10
Set 2: 25 lb × 10
Set 3: 25 lb × 10
6 mile ride in 30 minutes
Twas tough today, I'm tired
.5 jog
40 burpees
40 pushups
40 sit-ups
40 air squats
Bout to grab some meat and throw it on some [emoji91]
Workout
Incline Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 5
Set 3: 18 lb × 5
Deadlift (Barbell)
Set 1: 135 lb × 10
Set 2: 205 lb × 8
Set 3: 205 lb × 8
High Knee Stepup
Set 1: 0 lb × 10
Set 2: 0 lb × 10
Set 3: 0 lb × 10
Pullover
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Set 3: 45 lb × 10
40 air squats
40 sit-ups
Then did 40 burpees and 40 pushups later on
Boom!!! Can y’all feel the excellence!!!!
Mernin baws and gals!
40 pushups
40 burpees
40 sit-ups
40 air squats
3 minute row
Down to 175 pernt 8, pre [emoji90]
Workout
Incline Bench Press (Dumbbell)
Set 1: 50 lb × 8
Set 2: 50 lb × 8
Set 3: 50 lb × 8
Lunge (Barbell)
Set 1: 60 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb x 10
Seated Wide-Grip Row (Cable)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Bent Over Flyes
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Bicep Curl (Dumbbell)
Set 1: 25 lb × 10
Set 2: 30 lb × 6
Set 3: 30 lb × 6
40 sit-ups
40 pushups
40 air squats
Still have burpees to do. Right shoulder bothersome, guessing too much
Finished off the burpees last night
Today
Jogged 4 miles in 57 minutes
40 pushups
20 air squats
Still have the rest to do. Also, carbing up for two days as I have been stagnant in my weight for the past month. Been hovering around 175 lbs and still have some fat to lose.
Carbs definitely give me gas.
Challenge done for the day
40 burpees
40 pushups
40 air squats
40 sit-ups
Straight pissed some excellence baws and gals! I mean a damn stream of it!!!!
Afternoon Workout
Hack Squat
Set 1: 240 lb × 10
Set 2: 290 lb × 10
Set 3: 290 lb × 10
Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 7
Set 3: 205 lb × 5
Lat Pulldown - Wide Grip (Cable)
Set 1: 120 lb × 10
Set 2: 120 lb × 10
Set 3: 120 lb × 10
Cable Crossover
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10
Bicep Curl (Barbell)
Set 1: 50 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10
Burpee
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Push Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Sit Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Air Squat
Set 1: 10 reps
Set 2: 15 reps
Set 3: 15 reps
Gone be sore for sure!
Definitely sore and right shoulder is bothersome, thinking tendinitis.
Yup, that's right, pissing excellence !!!
440 Challenge Plus
Air Squat
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Sit Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Push Up
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Burpee
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Jump Rope
Set 1: 50 reps
Set 2: 50 reps
Set 3: 50 reps
Back Extension
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Hanging Leg Raise
Set 1: 15 reps
Set 2: 15 reps
Set 3: 10 reps
Get some!!!
2.32 miles of walking, cut the grass and sprayed the ditch. Twas a nice evening out!
40 burpees
40 sit-ups
40 pushups
40 air squats
20 hanging leg raises
Rolled on pvc, faaaaaaauuucck
#wooooooooooowednesday
175.4lbs today pre-poop
Workout
Running (Treadmill)
Set 1: 0.6 mi | 11:00
Leg Extension (Machine)
Set 1: 160 lb × 10
Set 2: 180 lb × 10
Set 3: 190 lb × 8
Bent Over Row (Barbell)
Set 1: 205 lb × 10
Set 2: 255 lb × 8
Set 3: 255 lb × 8
Skullcrusher (Barbell) with superset presses
Set 1: 65 lb × 8
Set 2: 45 lb × 10
Set 3: 65 lb × 7
Overhead Press (Dumbbell)
Set 1: 30 lb × 10
Set 2: 35 lb × 8
Set 3: 30 lb × 10
Back Extension
Set 1: 10 reps
Set 2: +25 lb × 10
Set 3: +25 lb × 10
https://strong.app.link/4ayrU1mHdV
5.5 mile bike, 35 minutes. Lighting up the grill now, steaks!
Quick one
40 burpees
40 pushups
40 air squats
40 sit-ups
Foam rolled some
Get some!
440 Challenge Plus!
Air Squat
Set 1: +60 lb × 10
Set 2: +120 lb × 10
Set 3: 20 reps
Sit Up
Set 1: 15 reps
Set 2: 10 reps
Set 3: 15 reps
Push Up
Set 1: 20 reps
Set 2: 20 reps
Burpee
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps
Back Extension
Set 1: +45 lb × 8
Set 2: +45 lb × 8
Set 3: +45 lb × 8
Hanging Leg Raise
Set 1: 15 reps
Set 2: 10 reps
Set 3: 10 reps
Hip Adductor (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10
Hip Abductor (Machine)
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10
Straight pissed it baws! Punch Frideee in the face!
15 minutes
40 burpees
40 pushups
40 sit-ups
40 air squats
15 minutes and that's it. Done!
Have a glorious Satadeeee!
2 mile run
40 pushups
40 air squats
40 sit-ups
40 burpees
Was tough today, I was a lil over hung! Carbing up as well. Having some damn spasm in my right quad right about my knee, aggravating as all get out
2 mile bike
40 burpees
40 sit-ups
40 pushups
40 air squats
Foam rolled
Punch today in the face!
Workout
Incline Bench Press (Smith Machine)
Set 1: 135 lb × 10
Set 2: 185 lb × 6
Set 3: 185 lb × 7
Bulgarian Split Squat
Set 1: 25 lb × 6
Set 2: 25 lb × 6
Set 3: 25 lb × 6
Shrug (Smith Machine)
Set 1: 185 lb × 14
Set 2: 185 lb × 14
Set 3: 185 lb × 14
Triceps Extension
Set 1: 80 lb × 12
Set 2: 80 lb × 12
Set 3: 80 lb × 10
Cable Kickback
Set 1: 20 lb × 10
Set 2: 20 lb × 10
Set 3: 20 lb × 10
Shoulder Press (Machine)
Set 1: 115 lb × 8
Set 2: 115 lb × 8
Set 3: 115 lb × 8
Right shoulder bothersome, going to try some anti-inflammatories