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  • Beat_Samurai
    replied
    15-10-2020
    Jump Rope x3 minutes

    30 Days of HIIT Advanced
    - Day 8 - level III
    ( 6 pull-ups before each set)

    Leg raises 3 sets x20

    10, 000 crunches challenge
    - Day 3

    Meditation x3 minutes

    ~ a decent sweat session with 30 Days Of HIIT Advanced today.

    Leave a comment:


  • Beat_Samurai
    replied
    14-10-2020
    5k run
    - 00:31:00

    Jump Rope x3 minutes

    Spartan Blitz
    5 rounds
    - Bulgarian split squats x10 per leg
    - Tucked Jumps x6
    - Mountain Climbers x40
    - Pull-ups x10
    - Hollow Hold x20 seconds
    - Push-ups x20

    10,000 crunches challenge
    - Day 2

    Meditation x3 minutes

    ~ Mid week grinder. Let's get it.

    Leave a comment:


  • Beat_Samurai
    replied
    13-10-2020
    5k run
    - 00:32:32

    Jump Rope x3 minutes

    30 Days of HIIT Advanced
    - Day 7 - level III EC

    10,000 crunches Challenge
    - Day 1

    Meditation x3 minutes

    ~ Weather wise things were rather miserable with the run this morning, so we opted to rather just keep to a 5K.
    My shoulder was being a bit tweaky during the 30 Days Of HIIT Advanced session. Not quite sure what that was,
    but made a point to stretch it out afterwards.

    Leave a comment:


  • Beat_Samurai
    replied
    11-10-2020
    Meiringspoort Virtual Half-Marathon
    - 01:59:53

    ~ this was a pretty tough 21.1kms to get through. But reckon it was mostly of my own doing, since I kinda sabotaged myself the previous day,
    by drinking way too many beers and not enough water.
    But, still managed to finish regardless, and even improve my time.
    Either way, lesson learned.


    -----

    12-10-2020
    Jump Rope x3 minutes

    Full Body Express
    - Pull-ups 4 sets x6
    - Decline push-ups 4 sets x10
    - Hundreds 4 sets x15
    - Alternating Pistol squats 4 sets x12

    Hanging knee raises 3 sets x 10

    Iron Core
    - Day 30

    Meditation x3 minutes

    ~ Body is felt a bit beat up, getting out of bed this morning.

    But we still, got after it.


    Leave a comment:


  • Beat_Samurai
    replied
    09-10-2020
    Jump Rope x3 minutes

    30 Days of HIIT advanced
    - Day 6 - level III
    - - 7x pull-ups & 10x push-ups before each set

    Hanging leg raises 3 sets x7

    Iron Core
    - Day 29

    Meditation x3 minutes

    ~ back on the HIIT grind, added some extra sauce, for reasons.

    Leave a comment:


  • Beat_Samurai
    replied
    08-10-2020

    Jump Rope x3 minutes

    Assassin Sets
    3 sets
    - Alternating Pistol squats x10
    - Pseudo push-ups x10
    - Single leg bridges x10 per leg
    - Close Grip pull-ups x10
    - Jab + Cross x40

    Hanging Knee raises 3 sets x10

    Iron Core
    - Day 28

    Meditation x3 minutes

    ~ still feeling rather stiff, sore and a little tired, but suppose that's to be expected, since I was out of it for more than a week.
    Assassin Sets, got me sweaty and the pump going.

    Leave a comment:


  • Beat_Samurai
    replied
    07-10-2020
    13km run
    - 01:15:09

    - Pull-ups x10
    - Chin-ups x10
    - Narrow grip pull-ups x10
    - Wide grip Chin-ups x10

    Iron Core
    - Day 27

    ~ ouchies.
    Woke up with DOMS straight off the bat this morning. But suppose that's to be expected, after yesterday's session.
    Run felt a little laboured this morning, but it was actually an improvement, compared to Monday. Conditions are starting to change as well.
    Got so used to running in the dark and icy mornings, but now the humidity is starting to climb, increasing the sweat. Makes my eyes burn.
    Put in a quick all pull session when I got back.

    Maintain that pump

    Leave a comment:


  • Beat_Samurai
    replied
    26-09-2020

    23km run
    - 02:36:45

    -----

    04-10-2020
    Versus Virtual Run 4.0
    - 5km run
    - 00:28:56

    ------

    05-10-2020
    12km run
    - 01:12:26

    ------

    06-10-2020
    Jump Rope x3 minutes

    CM builder
    - Decline push-ups 2 sets x10
    - Diamond Push-ups 2 sets x10
    - Push-ups 2 sets x20
    - Pull-ups 2 sets x10
    - Chin-ups 2 sets x10
    - Bulgarian split squats 2 sets x15 per leg
    - Calf raises

    Meditation x3 minutes

    ~ got taken down by the flu(luckily not COVID-19) the night of 26 Sept.
    Was pretty much sidelined for the entire week last week, and life stuff kinda went crazy too, but fortunately things recovered,
    so got back into it this past Sunday with the Versus Virtual Run.

    Long run yesterday and back to the pump, today.

    Can feel that my strength and conditioning is way down, so the battle starts at the bottom again.

    Leave a comment:


  • Beat_Samurai
    replied

    24-09-2020
    180th day of national lockdown level 1

    Heritage Day Run
    - 19km : 02:05:27

    -----

    25-09-2020
    181st day of national lockdown level 1

    Jump Rope x3 minutes

    30 Days of HIIT Advanced
    - Day 5 - level III
    (pull-ups x5 & push-ups x10, before each set)

    Hanging knee raises 3 sets x20

    Iron Core
    - Day 26

    Meditation x3 minutes

    ~ ah, some tabata burpees for Day 5 of 30 Days Of HIIT Advanced.
    Was being kind to myself; so did 5 Pull-ups and 10 push-ups before each set
    .
    .
    .
    I'm done

    Leave a comment:


  • Beat_Samurai
    replied
    23-09-2020
    179th day of national lockdown level 1

    Jump Rope x3 minutes

    Hero Build Sets
    - Alternating Pistol squats 3 sets x10
    - Pull-ups 3 sets x10
    - Dips 3 sets x10
    - Chin-ups 3 sets x10
    - Push-ups 3 sets x20
    - Bulgarian split squats x10 per leg
    - Wall Walks 3 sets x4

    Hanging leg raises 3 sets x12

    Iron Core
    - Day 25

    Meditation x3 minutes

    ~ oh yeah, Hero Build Sets definitely brought the pump today.
    Had a hard time handling my phone afterwards

    Leave a comment:


  • Beat_Samurai
    replied
    22-09-2020
    178th day of national lockdown level 1

    12k run
    - 01:13:31

    Jump Rope x3 minutes

    30 Days of HIIT Advanced
    - Day 4 - level III

    Hanging knee raises 3 sets x20

    Iron Core
    - Day 24

    Meditation x3 minutes

    ~ post burn is real.

    Leave a comment:


  • Beat_Samurai
    replied
    19-09-2020
    175th day of Lockdown level 2

    Jump Rope x3 minutes

    30 Days of HIIT Advanced
    - Day 3 - level III

    Superset x 7
    - Pull-ups x6
    - Punchesx40

    Hanging Knee Raises 3 sets x20
    Iron Core
    - Day 22
    Meditation x3 minutes

    -------

    20-09-2020
    176th day of national lockdown level 2

    Versus Virtual Run 3.0
    - 5K : 00:27:54

    -------

    21-09-2020
    177th day of national lockdown level 1

    Jump Rope x3 minutes

    Get Buff Sets
    2 rounds
    - Pseudo push-ups x10
    - Jump squats x10
    - Dips x10
    - Diamond push-ups x10
    - Jumping lunges x20
    - Leg Raises x10
    - Pike push-ups x10
    - Sumo squats x10
    - Sphinx push-ups x10
    - Power push-ups x10
    - Bulgarian split squats x10 per leg
    - Tucked Hollow Hold crunches x10
    - Decline push-ups x10
    - Deep squats x10
    - Boat Folds x10

    Hanging leg raises 3 sets x 12
    Iron Core
    - Day 23
    Meditation x3 minutes

    - New week, new grind, new blessings.

    Leave a comment:


  • Beat_Samurai
    replied
    18-09-2020
    174th day of national lockdown level 2

    10K run
    - 00:59:25

    Jump Rope x3 minutes

    30 Day Of HIIT Advanced
    - Day 2 - level III

    Hanging leg raises 3 sets x10

    Iron Core
    - Day 21

    Meditation x3 minutes

    ~ a little sluggish out of bed this morning. Life wise things have been a little taxing lately,
    but that's why we train, to make those challenges a lot easier to handle.
    Run went alright, can feel the season starting to change, since it's not so icy, in the mornings anymore.
    I'm liking 30 Days Of HIIT Advanced so far. Works well, time wise, with the running.
    Though the Fireheart announcement, has piqued my interest

    Leave a comment:


  • Beat_Samurai
    replied
    17-09-2020
    173rd day of national lockdown level 2
    Jump Rope x3 minutes

    Spartan Blitz
    5 rounds
    - Bulgarian split squats x 10 per leg
    - Knee tuck jumps x6
    - Mountain Climbers x40
    - Pull-ups x10
    - Hollow Hold x20 seconds
    - Push-ups x 20

    Iron Core
    - Day 20

    Meditation x3 minutes

    ~

    Leave a comment:


  • Beat_Samurai
    replied
    hey thanks BlackButler

    16-09-2020
    172nd day of national lockdown level 2

    9K run
    - 00:53:06

    Jump Rope x3 minutes

    30 Days Of HIIT Advanced
    - Day 1 - level III

    Hanging Leg raises 3 sets x10

    Iron Core
    - Day 19

    Meditation x3 minutes

    ~ new day, new grind, lets get it


    Leave a comment:

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