stop making me run so much and stop being a nerd.
Category Archives: Bodybuilding
041225
Warm up1k Ski1k Row 3-2-1-3-2-1 ofBench Press 60,64,68,64,68,71Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f) 4 rounds for NFT12 single arm db shoulder press (each arm)12 db reverse flys 4 rounds for NFT12-15 ring dips12single arm trx rows (each arm) … Continue reading
Posted in Anaerobic, Bodybuilding
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040425
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
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010325
Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105 3R for quality:8 Single leg contra lateral DL /leg @10kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @14,14,14,12,141min burpees box jump over 24” @11,11,11,9,890s rest
Posted in Bodybuilding, Explosiveness, Strength
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022625
Ran to gym Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5 4R:10 DB RDL (25KG DBs, 1st Round 20KG)15 Back Extension (1x 10KG plate)20 Reverse DB Lunges (12.5KG DBs) 3R:15 Toes To Bar30 Russian Twist – 5KG Med Ball
Posted in Bodybuilding, Strength
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010825
5k Zone 2 Run | 6:21/km pace | 31:48 | 131 bpm | 188 SPM Accessory WorkFew sets of chest and shoulders
Posted in Bodybuilding, Cardio, Running
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122724
Hang Power Clean 5 Reps – Worked up to 60kg Accessory Work:DB Rows 3×10 @20kgLandmine Press 25kg x 15, 30kg x 12, 30kg x 11Explosive Push Ups @20kg plate @10,9,8
Posted in Bodybuilding, Weightlifting
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122124
Quick chest, shoulder and power 30min workout 3 sets of db flat bench 3 sets of seated db shoulder press Few sets of DB swing to press up to 17.5kg dbs
Posted in Bodybuilding, Strength
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please attach individual lap times for reference.