Bring The Noise

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    18-04-2019
    Jump Rope x2 minutes
    L-sit practice

    5 sets:
    8x Diamond Push-ups
    10x Commando Pull-ups
    12x Inverted Rows
    20x Jumping Lunges
    30 second Plank

    Meditation x3 minutes
    Flex Hang challenge - Day 46 ( 1 minute flex hang)

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    19-04-2019

    30 seconds each:
    - Jump Rope
    - Punches
    - Jump Rope
    - push-ups
    Rest
    - Jump Rope
    - side kicks
    - Jump Rope
    - squats
    Rest
    - Jump Rope
    - Butterfly sit-ups
    - Jump Rope
    - Plank
    Rest
    - Jump Rope
    - Hollow hold
    - Jump Rope
    - Burpees

    Meditation x3 minutes
    Pull-ups x20

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    20-04-2019
    Jump Rope x3 minutes
    L-sit practice

    5 sets:
    5x Pistol Squats on each leg
    5x Decline Push-ups
    5x Clapping Push-ups
    5x Close Grip Pull-ups
    20x Burpees

    Meditation x3 minutes
    Wide grip Chin-ups x22
    Flex hang challenge - day 47( 3x 5 seconds flex hang)

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    21-04-2019

    Jump Rope x2 minutes


    Ab Builder EC

    ...rest day...

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    22-04-2019
    Jump Rope x3 minutes
    L-sit practice

    5 sets :
    15x Jump Squats
    15x Wide grip Push-ups
    15x Dips
    15x Leg Raises
    10x Windshield Wipers
    30 seconds side plank on each side

    Meditation x3 minutes
    Close Grip pull-ups x20
    Flex Hang challenge - Day 48(3x 10 seconds flex hang)

    Comment


      23-04-2019

      Jump Rope x2 minutes


      Scythe - level III EC

      Parallel grip Chin-ups x23

      was rather cramped for time today, so couldn't get in much, but what I did manage to get in, turned out to be pretty decent

      Comment


        24-04-2019
        Jump Rope x2 minutes
        L-sit practice

        3 sets:
        50 meter Duck Walk
        15x Tucked Jumps
        10x Push-ups
        10x Inverted Rows
        10x Pull-ups
        15x Leg Raises
        50 second Plank

        Meditation x3 minutes
        Flex Hang challenge - day 49(1 minute flex hang)

        ...nose to the grind stone

        Comment


          25-04-2019

          Jump Rope x2 minutes


          Maniac EC

          Meditation x3 minutes
          Mixed grip pull-ups x20
          Flex Hang challenge - day 50(3x10 seconds)

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          26-04-2019

          Jump Rope x2 minutes

          Random Workout Challenge:



          - Cursor - level III EC (12 jump lunges)
          Meditation x3 minutes

          Flex Hang challenge - day 51(70 seconds)

          Avengers: Endgame

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          27-04-2019

          Jump Rope
          x2 minutes
          L-sit practice

          4 sets:
          20x Squats
          12x Pull-ups
          12x Push-ups
          12x Hanging knee raises
          12x Burpees
          12x Dips

          Meditation x3 minutes
          One arm dead hang - 2x 5 seconds per arm

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          28-04-2019


          The Stitch EC
          Chin-ups x23

          ...rest day...

          Comment


            29-04-2019
            Jump Rope x2 minutes

            5 sets
            10x Diamond Push-ups
            12x Commando Pull-ups
            15x Inverted Rows
            20x Jumping Lunges
            30 second Plank

            One arm dead hang 2x 5 seconds per arm

            Later:
            Warm-up:
            3 minutes:
            - Tucked Jumps x 5
            - Plank Up-downs x 10
            - Back Extensions x 10

            EMOM 12 minutes:
            Min 1: Pull-ups x 15
            Min 2: Jumping lunges x 30
            Min 3: Tyre Flips x 8

            Well this evening ended great...

            The whole training session actually went pretty good. Nothing bothering me at all.
            When we got to the stretching afterwards however...
            As I was doing a forward bend hamstring stretch, I felt a sudden jolt of pain in my lower back.
            I immediately proceeded to try and get my back more into to extension to counter the pain.
            Fun times...

            I could hardly walk properly as I headed home, in hopes to apply some manner of remedy to help alleviate the pain.
            Hopefully this doesn't pester me too long...

            Comment


              Fingers crossed... get better soon...

              Comment


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                Comment


                  lower back pain ...my arch enemy.



                  Get well soon!!

                  Comment


                    30-04-2019


                    100 Push-ups EC
                    Lower back
                    Pull-ups x20

                    Mini rehab due to Monday night's back niggle...

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                    01-05-2019


                    Push-up Party - level III EC
                    Lower back
                    Wide grip Chin-ups x23

                    Lower back starting to feel better already.
                    Ought to be operational again, later in the week

                    Comment


                      02-05-2019

                      Jump Rope x2 minutes
                      Epic Five:
                      - Day 1 epic
                      - Day 2 epic

                      Lower back
                      Close Grip pull-ups x20

                      My time management has been kinda wack lately...suppose now's a good a time as any for Epic Five

                      Comment


                        03-05-2019
                        Jump Rope x2 minutes

                        Epic Five
                        - Day 3 epic
                        - Day 4 epic
                        - Day 5 epic

                        Parallel grip Chin-ups x24

                        Later:

                        warm-up"
                        20x Push-ups
                        40x Squats

                        Bench press 5x5 @40kg
                        Back squat 5x5 @45kg
                        Pull-ups 3x20

                        it feels like ages since I last picked up a barbell.
                        Pretty much had to start from the bottom again with the weights.
                        Steadily work it back up, ensuring I don't screw my back up again.

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                        04-05-2019

                        Jump Rope x2 minutes

                        Epic Five
                        - Day 6 epic
                        - Day 7 epic ~ this was hard
                        - Day 8 epic

                        -----

                        05-05-2019

                        Epic Five
                        - Day 9 epic
                        - Day 10 epic

                        Mixed grip pull-ups x20

                        Comment


                          06-05-2019

                          Jump Rope x2 minutes

                          Random Workout Challenge:



                          - Scorpion - level III EC

                          Chin-ups x22

                          Later :

                          3 minutes:
                          - Double unders x20
                          - pull-ups x5
                          - inch worms x4
                          - squats x10

                          EMOM 12 minutes:
                          Min 1 - Tyre jumps x10
                          Min 2 - butterfly sit-ups x20
                          Min 3 - Single Arm dumbbell snatch x12 @15kg
                          Min 4 - Elbow Plank

                          ...decent day...

                          Comment


                            07-05-2019

                            Jump Rope x2 minutes

                            Epic Five :
                            - Day 11 epic
                            - Day 12 epic
                            - Day 13 epic
                            - Day 14 epic

                            Pull-ups x20

                            I woke up feeling rather miserable.
                            Managed to grind through the workouts, but felt progressively worse as the day went on...felt like the flu might be trying to hold of me again.

                            Ended up taking yesterday(08 May 2019) off, just so that my body to get its sh*t together.

                            Comment


                              09-05-2019



                              Daybreak EC

                              Wide grip Chin-ups x20

                              Still recovering from the flu/cold...this worked pretty well for today.
                              Though I do see there's a doozie of a cardio workout waiting in the Random Workout Challenge

                              Comment


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                                Cranking up the VIBES!

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