042726

Posted on April 27, 2026 by dennisoh

Back Squat 3×3 @ 75kg
DB Press 3x 15kg – 10,10,8

Bench Press 3×5 @60kg – 5,5,4
Pull Ups 3×7

Zercher Reverse Lunges 3×5 @47kg
1 leg Romanian Deadlift 3×10 @16kg (unassisted)

Bulgarian Split Squat 3×8 @15kg DBs
BB Row 3×10 @ 45KG

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042626

Posted on April 26, 2026 by dennisoh

Run Walk – Paced for Run Club | 106BPM | 9:05/km avg

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042526

Posted on April 25, 2026 by dennisoh

AM
2km Easy Run
Threshold Run 5x6min – 13-11.8 kmph
10min Easy Run Cooldown

PM
25km Concept 2 ErgBike

Posted in Indoor Bike, Running | Leave a comment

042326

Posted on April 23, 2026 by dennisoh

10min Easy Run
5R of Hill Runs @5-6% Treadmill @400m on : 2min Easy Jog

15min Assault Bike Recovery

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042226

Posted on April 22, 2026 by dennisoh

65min Easy Run 114BPM
25min Elliptical 119BPM

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042126

Posted on April 21, 2026 by dennisoh

6x5min Threshold Run (1min rest)

Done on treadmill – 12.3 to 13.5/kmph

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042026

Posted on April 20, 2026 by dennisoh

Squat 3×3 @72kg
Press 3×10 @14kg

Bench Press 3×5 @58kg
Pull Ups 3×6

1 Leg RDL 3×10/10 @24kg KB
zercher squats 3×5/5 @45kg

Bulgarian split squat 3×10/10 @14kg dbs
Barbell Row 3×10 @40kg

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041926

Posted on April 19, 2026 by dennisoh

30 Min easy run

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041826

Posted on April 18, 2026 by dennisoh

60min indoor bike at 122 avg HR

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041726

Posted on April 17, 2026 by dennisoh

60mins of
3min of repeating:
Ski, Row, Bike

at Zone 1 & 2

Posted in Cardio | Leave a comment