Bring The Noise

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    08-02-2019
    3 minute warm up
    - beam pull-ups x5
    - dips x10
    - push-ups x10
    - double unders x20

    Strength
    - Squats 5x5
    - Single leg deadlift 4x12
    - Glutes bridge 4x12
    - Dumbbell calf raises 4x12

    Conditioning
    3 rounds
    - Dumbbell straight Leg deadlift x20 @13kg
    - Goblet squats x15 @13kg
    - Lunges x10 per leg @13kg
    - Turning kicks x5 per leg

    Bar
    - Toes-to-bar x12


    You can’t spell legendary, without leg day in it.

    afterwards:


    Later:

    5K Night trail running event
    = 28:32

    ------

    09-02-2019
    30 seconds each
    - Jump Rope
    - punches
    - Jump Rope
    - Side kicks
    - rest
    - Jump Rope
    - push-ups
    - Jump Rope
    - squats
    - rest
    - Jump Rope
    - butterfly sit-ups
    - Jump Rope
    - burpees
    - rest
    - Jump Rope
    - wall balls
    - Jump Rope
    - Med ball slams

    ------

    10- 02-2019
    30 Days of HIIT
    - Day 24 - level III
    Jump Rope x2 minutes
    Unloaded barbell technique drills
    Pull-ups x20

    Comment


      11-02-2019
      3 minute warm up
      - Beam pull-ups x10
      - Double unders x20
      - Dips x15
      - Push-ups x20

      Strength
      - overhead press 3x5
      - Floor press 4x12
      - Dumbbell push-ups 4x12
      - One arm dumbbell shoulder press 4x12

      Conditioning
      3 rounds
      - Dumbbell swings x20@15kg
      - Elbow Plank x15 seconds
      - One arm dumbbell snatch x10 per side @15kg
      - Clapping push-ups x5

      Bar
      - chest to bar pull-ups x 10


      Later:
      3 minute warm up
      - bench dips x10
      - lunges x10
      - butterfly sit-ups x10
      - double unders x20

      12 minutes 3 people taking turns:
      - Thrusters x10 @30kg
      - Burpees x10
      - Tyre flips x5

      Dumbbell Crunches 4 x 12 @ 10kg

      ouch

      Comment


        Keep on doing you Beat_Samurai cos you are amazing

        Comment


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            Thanks Lyra_H_W ! gots to keep up the grind!

            Cabriel , that's some goals to work towards there! Overhead pressing a horse!

            11-02-2019
            30 days of HIIT
            - Day 25 - level III
            - Day 26 - level III
            - Day 27 - level III
            Handstands practice
            Jump Rope x2 minutes
            Unloaded barbell technique drills
            Chin-ups x20

            DOMS in my abdominal region making itself known
            .
            .
            .
            .
            .
            .
            .
            .
            .
            .
            ow

            Comment


              12-02-2019
              4 minute warm up
              - Beam pull-ups x10
              - Double unders x20
              - Dips x15
              - Push-ups x 20

              Strength
              - Deadlift 5x5
              - Barbell rows 4x12
              - Dumbbell shrugs 4x12
              - Dumbbell alt bicep curls 4x10

              Conditioning
              3 rounds
              - Plank up downs x20
              - climbers x15
              - Jump squats x10
              - Clapping push-ups x5

              Bar
              - Toes-to-bar x12

              Later:
              3 minute warm up
              - seagulls x10
              - butter sit-ups x10
              - squats x10
              - Med ball slams x10

              Overhead press 3x5

              8 min EMOM:
              - Min 1: Thrusters x10 @30kg
              - Min 2: Barbell step-ups @30kg


              Comment


                14-02-2019
                30 Days of HIIT
                - Day 28 - level III
                - Day 29 - level III
                - Day 30 - level III
                Handstands practice
                Jump Rope x2 minutes
                Unloaded barbell technique drills
                Parallel grip Chin-ups x20

                30 Days of HIIT =

                Comment


                  NEW BADGE! NEW BADGE! NEW BADGE!

                  Well done Beat_Samurai that is awesome work on getting a shiny new badge

                  Comment


                    Happy Badge Day!

                    Comment


                      Congratulations on your new badge

                      Comment


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                        Comment


                          thanks guys!
                          It's actually been a while since I last finished a program here. think the last one was Ironborn, way back in October 2018.

                          15-02-2019
                          3 minute warm up
                          - beam pull-ups x10
                          - dips x15
                          - push-ups x20
                          - double unders x20

                          Strength
                          - Squats 3x5
                          - Single leg deadlift 4x12
                          - Glutes bridge 4x12
                          - Dumbbell Calf raises 4x12

                          Conditioning
                          3 rounds
                          - Dumbbell straight Leg deadlift x20 @15kg
                          - Goblet squats x15 @15kg
                          - Lunges x10 per leg @15kg
                          - Turning kicks x5 per leg

                          Bar
                          - chest to bar pull-ups x 10

                          leg day, is leg day

                          ------

                          16-02-2019
                          4 minute warm up
                          - push-ups x10
                          - squats x10
                          - double unders x20
                          - bo staff pass throughs x10

                          EMOM 5 minutes
                          - Hang Power Cleans x4 @50kg

                          12 minutes AMRAP
                          - Wall balls x20
                          - burpees x10
                          - butterfly sit-ups x20
                          = 4 rounds + 14 sit ups

                          I might have died





                          Comment


                            Beat_Samurai Awesome job buddy! No kidding! Wall ball suck! I had to do 75 in one go this morning lol

                            Comment


                              Originally posted by BlackButler View Post
                              Beat_Samurai Awesome job buddy! No kidding! Wall ball suck! I had to do 75 in one go this morning lol
                              75 in one go?! ugh...rather you than me buddy

                              18-02-2019
                              Defying Gravity - level III
                              Jump Rope x2 minutes
                              Pull-ups x20

                              Woke up with some back pain...it'd had been bothering me over the weekend actually, so opted to rather skip lifting weights, and do something else..
                              .Defying Gravity; it was so good...and it was hard.


                              Later:
                              - Squats 3x5
                              - Glutes bridge 4x12
                              - Barbell rows 3x12

                              My back pain had subsided as the day went along, so thought I could get in a little session the evening.
                              It felt alright during the session.
                              But when I got home, not so much...think I might've made a mistake...

                              Comment


                                it was so good...and it was hard.


                                Chuck Norris wouldn't say that; He maybe would say that it hasn't been enough doing it before breakfast.

                                Comment

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