Standard Warmup
5 minute row
40 arm raises @ 5 lbs
10 arm circles each arm
Set:
3x
10 x L’s @ 5 lbs
20 x bench at 95
10 x incline crunches with twist @ 45 lb
15 x cable row @ 27.5, 35, 45 each arm
10 x DB Curls @ 30
Cooldown
Ab set and rolling
Gave blood Tuesday which makes you lose about 1.5 pounds. #fitness
Still on my garage grind. Like 85 in there. Heavy bag. Squats. Abs. Shuttle runs. The shuttle runs are destroying me. 30 minutes of sweating.
Haven’t had alcohol in 10 days. So go me for dieting. On the la croix diet.
LeaSab out
3.19 Miles 27 minutes 57 seconds
8:45/mile
Somehow it was already 80 degrees before 5:00 this morning. Got a weekend long run coming soon, stay tuned.
Hey guys, hope everyone is doing great; Personally, I am fantastic – It feels good to be back.
My work out today wasn’t structured. I dropped my 4runner off at the local welder for some frame work (little bit of a rust hole). Being that my wife was at work – I ran back home!
It was a little over three miles and I didn’t time myself. Nonetheless, I acquired a wonderful side stitch!
From the porcelain throne,
UPPER BODY BLAST BY BRAD ™️. ALL UPPER BODY WORK MEANS ALL UPPERCASE LETTERS. NO IM NOT YELLING, JUST TYPING IN CAPITAL LETTERS .
ROLL STRETCH (EXTRA STRETCHING)
KB WARM-UP +3X3 PULL UPS
3 ROUNDS 5 DIPS, 10 ANTI ROTATES, 5 CHINS
LADDER 1-5 KB CLEAN AND PRESS + PULL UPS @ 24KG
LADDER 1-5 KB PRESS + PULL UPS @ 32 KG
3 ROUNDS OF 7 REPS DB BENCH SUPERSET W/ 15 REPS BENT OVER BARBELL ROWS @ 95
20 REPS DB BENCH @ 20LBS 20 CURLS X 2 NO STOPPING
LADDER 1-6 BENCH PRESS @ 135 15 SECONDS REST BETWEEN WACH “RUNG”
FLEX IN THE MIRROR
Long day of testing so I made this one short
25 Kcals rower
25 Kcals Ski Erg
25 Kcals rower
25 Kcals Ski Erg
Double KB Swings x 10
Double KB Snatch x 10
Double KB Front Squat x 10
Double KB Clean/Press x 10
KB Push Ups x 10
KB Bent Over Row x 10 each arm
Med Ball Toss x 20
25 Kcals Rower
25 Kcals Ski Erg
25 Kcals Rower
25 Kcals Ski Erg
Core
KB oblique Crunches 25 each side
4 Count flutter kicks x 25
4 Count leg lifts x 25
Toe Touches x 25
2 Count V-Ups x 25
Russian Twists x 25 each side
Bicycle Crunches x 100
3 Rounds
Ski Erg x 20 Kcals
Burpees x10
DB Bench x 10 each arm
KB Bent Over Row x 10 each arm
KB Farmers Carry x 50 yards
KB Swing x 20
KB Over The Head Carry x 50 yards
Med Ball Toss x 10
Ski Erg x 20 Kcals
Legs (Got the workout from this guy jtm_fit instagram, dude has some dope KB workouts)
4 x 4 KB Front Rack Squat Lunge Complex (Font Squat to Single Leg Reverse Lunge both legs)
4 x 5 KB Straight Leg RDL
4 x 5 KB Split Squats
Core
4 count flutter kicks x 25 (Med ball over head)
4 count leg lifts x 25 (Med ball over head)
Toe touches x 25 (Med ball over head)
2 count V-Ups x 25
Russian twists x 25 each side
Bicycle crunches x 100
3.29 Miles 29 minutes 32 seconds
8:58/mile
Just stretching my legs out. Planning on doing a long group run Saturday morning.
Also ran through a spider web the size of my torso. Nothing wakes you up like a quick freak out at mile 1, no matter how early or dark it is.
Glad to see everybody getting back on the grind.
25 minutes of cardio. Heavy bag and shuttle run in there. And and squats as well. Twas solid.
Gotta do what it is.
Back on my Bullshit.
Warm up: 1 mile run, 100 crunches, 20 push ups, 20 lunges
Work up to 3rm power clean
Three rounds: 10 Hi pull cleans, 2:00 bike 90%
Rest
Three rounds: 5 x Front Squat @ 185, 10 burpees, 10 DB jump squat @ 45
Recovery: Tacos
Not to get too emotional here, but I apologise for not posting my workouts for so long. Missed you guys ❤️
