40 min – Whole body machines workout. Not much mood but just doing what I can.
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Category Archives: Bodybuilding
051125
AM – 30min Swimming
PM – 30min Zone 2 Ski Erg 134BPM
Full Body Bodybuilding – Chest, Shoulder, Back & Hamstring
051025
30 Min Swim 3:29/KM 98BPM
Bench Press 6×5 @55KG
6 BW Pull Ups between sets
Leg Extension Machine couple of sets
Did some Echo Bike but stopped because of injury
Did some ski erg after
050525
Shoulder + Arms Workout at Peng’s
Finished with Ab Ripper X
050125
Deadlift 3-2-1-3-2-1 @95-100-105-100-105-110
Push Press 3-2-1-3-2-1 @57,61,65,61(2),65(2),67
3R of:
20 Push Ups
8 Reverse DB Lunges @12.5KG DBs/leg
5 Chin Ups
3 by 100 Chipper
100 Cal Ski
100 Walking Lunges @25KG
100 Wall Ball @7KG
Time: 23:20
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Chest and Back Hypertrophy Day
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Warm up
1k Ski
1k Row
3-2-1-3-2-1 of
Bench Press 60,64,68,64,68,71
Weighted Pull Up 7.5,12.5,20,12.5,20(1 and half reps), 25(f)
4 rounds for NFT
12 single arm db shoulder press (
each arm)
12 db reverse flys
4 rounds for NFT
12-15 ring dips12
single arm trx rows (each arm)
100 calorie bike for time – MAX EFFORT: 7mins
6R:
2Min on (20 Cal Bike + Max Devil Press @15KG) 3-3-3-3-3-4
1Min Rest
PM – 40min Easy Run
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Deadlift 6×3 @85kg (hamstring feels weird)
3 ROUNDS NFT
8 hip thrust @75KG
5 box step up (3s negative down) – each leg @15kg DBs
8 slow tempo calf raises @25KG
4 ROUNDS FOR NFT
12 db pec fly @12.5KG DBs
8 DB Rows @25,25,22.5,22.5KG
10 db lateral raises @5kg
8 heavy db shrugs @25KG Plates
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Upper Body (Chest, Back, Shoulder) Hypertrophy
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Upper Body Hotel Workout