Author Archives: dennisoh

040625

Posted on April 6, 2025 by dennisoh

60M Run (-ve split every 10mins) 6:59/km6:24/km6:03/km5:44/km5:35/km5:11/km PM:Some sled Pulling and sled drag

Posted in Active Recovery, Running | Leave a comment

040525

Posted on April 5, 2025 by dennisoh

1k Run – Every 250m 15 Push Ups 3-2-1-3-2-1 ofBench Press 62,64,66(assisted),64(2),60,62 *triceps extremely sore going into itWeighted Pull Ups6,10,16,10,16,20.5 5R:90s of:14 cal bike + Max Thrusters @30kg @5,7,7,7,790s rest 4x15s Front Rach Hold @90,100,110,120KG PM:3.5km Run + 1.5km Walk

Posted in Anaerobic, Cardio, Running | Leave a comment

040425

Posted on April 4, 2025 by dennisoh

Deadlift 6×3 @85kg (hamstring feels weird) 3 ROUNDS NFT 8 hip thrust @75KG5 box step up (3s negative down) – each leg @15kg DBs8 slow tempo calf raises @25KG 4 ROUNDS FOR NFT 12 db pec fly @12.5KG DBs8 DB … Continue reading →

Posted in Bodybuilding | Leave a comment

040325

Posted on April 3, 2025 by dennisoh

100 Cal Ski Warm Up 18 minute EMOM Minute 1 – 15 db push press @12.5KG DBsMinute 2 – 12 deadlift 50KG @50KG 5R:500m ski erg – 85-90% effort30s max effort burpee pull ups90s rest after each round 1.7K Walk … Continue reading →

Posted in Anaerobic | Leave a comment

040225

Posted on April 2, 2025 by dennisoh

Indoor Bike 1 Hour 40 Mins 107 BPM

Posted in Indoor Bike | Leave a comment

040125

Posted on April 1, 2025 by dennisoh

1.6Km Warm Up Run then Front squat 3-2-1-3-2-1 @ 62,67,72,67,70,75(f) 4 rounds for NFT 20 DB RDL @17.5KG DBs18 weighted back extensions @10KG plate16 alternating reverse DB lunges – elevated on 45lb bumper plate @15KG DBs STRONG MAN CORE 4 … Continue reading →

Posted in Strength | Leave a comment

033125

Posted on March 31, 2025 by dennisoh

Run 10min Warm Up then2x6min @ 4:33 & 4:41 Suppose to do up to 5 rounds

Posted in Cardio, Running, v02max | Leave a comment

033025

Posted on March 30, 2025 by dennisoh

30 Min Assault Bike – Recovery 117 BPM

Posted in Cardio, Indoor Bike | Leave a comment

032925

Posted on March 29, 2025 by dennisoh

Upper Body (Chest, Back, Shoulder) Hypertrophy

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032825

Posted on March 28, 2025 by dennisoh

Run to gym Superset 3-2-1-3-2-1Deadlift – 80-85-90-85-90-95Push Press – 50-55-60-55-60-65(f)-65(f) Run 10mins1.6KM Time Trial (Not Max) 7:10 | 158 BPMWalk back home

Posted in Cardio, Running, Strength | Leave a comment