Author Archives: dennisoh

112424

Posted on November 24, 2024 by dennisoh

DB Bulgarian Split Squat 12-8-6-4 @15KG – 10KG – 12.5kg – 15KG (Drop weight to do full ROM) Inverted Row 3x Max @15-12-10-10 5 x 1000m Row, (90s rest) – 2:15/500m Pace!

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112324

Posted on November 23, 2024 by dennisoh

80min Run – 10.33KM , 7’45” Pace, 121 BPM

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112024

Posted on November 20, 2024 by dennisoh

Hang Power Clean 3-2-1-3-2-1 @55-60-65-60-65-70(f) Bench Press 3-2-1-3-2-1 @60-61-62-61-62(1)*Working out alone so stopped for safety reasons 3Rounds of MaxPush Ups @25,20,15Inverted Rows @15,15,15Hang Clean & Jerk @40KG @3,4,3

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111924

Posted on November 19, 2024 by dennisoh

50Min Run, Every 5mins -ve split Distance 8.15KMAvg Pace 6’09”Avg HR 141 BPM

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111824

Posted on November 18, 2024 by dennisoh

Easy Run 55mins – 6.52KM, 8’26″/KM pace 115BPM 1 Hour Chest and Tricep Bodybuilding with Peng and Kai Young

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111624

Posted on November 16, 2024 by dennisoh

FundRaiser Run – Steps to Home 7.62KM @41.19, Avg Pace 5’25″/km 164 avg HR Was aiming for under 40mins 7KM – 38min 55Secs PR

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111424

Posted on November 14, 2024 by dennisoh

Ran to gymRow 30s On, 30s Rest. Reach 5km @36minsRan back

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111324

Posted on November 13, 2024 by dennisoh

30Min Run Zone 2 – 4.17KM, 7’12″/KM Pace, 131BPM avg

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111224

Posted on November 12, 2024 by dennisoh

Warm up3R:200m Row20 Glute bridges20 push ups 3×1 Sumo Deadlift @ 95, 100, 100KG3×1 Bench Press @ 65. 66, 67.5 3 Rounds:Max Cable Rows @25/6plates @12,10,8Max Dips @15, 12, 10 Conditioning100 Wall Balls @9kg @(9mins 24 secs)50 Burpee Broad Jump … Continue reading →

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110924

Posted on November 11, 2024 by dennisoh

90mins long run @13.07KM, 132BPM Ran with Don at KJ Lakes. Took a crap halfway thru the run

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