Bring The Noise

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    27-05-2019

    Jump Rope x2 minutes
    L-sit practice

    Legs Killer:
    - Wall assisted pistol squats 3x 8 per leg
    - Jump Lunges 3x 16
    - Side lunges 3x 16 per leg
    - Single leg bridges 3x 12 per leg
    - Split squats 3x 16 per leg
    - Partial one leg squats 3x 10 per leg



    ,,,I couldn't quite walk so good, afterwards...

    Comment


      28-05-2019

      Jump Rope x2 minute

      L-sit practice

      Trunks - Upperbody :
      - Clapping push-ups 3 sets x10
      - Diamond push-ups 3 sets x15
      - Pseudo push-ups 3 sets x15
      - Inverted rows 3 sets x10
      - Pike push-ups 3 sets x10
      - Decline push-ups 3 sets x15

      Chest to bar pull-ups x 10

      ...the pump, is real...



      PS:
      ~ legs = ouchies...

      Comment


        29-05-2019

        Time Room
        - Jump Rope 4 sets x1 minute
        - Chin-ups 4 sets x8
        - leg raises 4 sets x10
        - Push-ups 4 sets x12
        - Squats 4 sets x20
        - Dips 4 sets x10
        - Elbow Plank 4 sets x1 minute
        - Burpees 4 sets x10

        Chest to bar pull-ups x 10



        damn,
        everything pretty much hurts...DOMS party all around!

        Comment


          31-05-2019

          Jump Rope x2 minutes

          - Jump squats 4 sets x20
          - Assisted pistol squats 4 sets x5 per leg
          - Deep squats 4 sets x10
          - Hanging Leg raises 4 sets x10
          - Hanging knee raises+twist 4 sets x10
          - Hanging knee raises 4 sets x10

          ~ I died

          Later:
          Lunges x40
          Push-ups x20

          - Back Squat 5x5 @50kg
          - Bench press 5x5 @45kg
          - Hammer curls 3x15 @10kg

          ------

          01-06-2019

          Jump Rope x2 minutes

          Hawaii drop sets
          12,11,10,9,8,7,6,5,4,3:
          - Pull-ups
          - Clapping push-ups
          - Jump squats
          - Dips

          Meditation x3 minutes

          Pokémon: Detective Pikachu


          ...feeling rather beat up...
          Pretty much a constant state of DOMS all around

          Comment


            03-06-2019

            Jump Rope x2 minutes

            Legs killer
            - Assisted Pistol squats 3 sets x8 per leg
            - Jumping lunges 3 sets x16
            - Side lunges 3 sets x12 per leg
            - Single leg glutes bridge 3 sets x12 per leg
            - Split squats 3 sets x16 per leg
            - Partial one leg squats 3 sets x12 per leg

            Power Up:
            - Day 1

            Chest to bar pull-ups x 10



            can't spell Legendary, without leg day


            Comment


              04-06-2019

              Jump Rope x2 minutes

              Trunks - Upperbody
              - Clapping push-ups 3 sets x10
              - diamond push-ups 3 sets x15
              - Pseudo push-ups 3 sets x12
              - Inverted rows 3 sets x12
              - Pike push-ups 3 sets x10
              - Decline push-ups 3 sets x15

              Power-up
              - Day 2



              Comment


                Loving the new avatar buddy! Very nice also looking forward to seeing that power up badge

                Comment


                  Originally posted by BlackButler View Post
                  Loving the new avatar buddy! Very nice also looking forward to seeing that power up badge
                  Thanks buddy, it was a little overdue for a change. So figured now's a good time as any!

                  Yeah, Power up has been adding that extra spice lately!

                  Comment


                    05-06-2019

                    Jump Rope x2 minutes

                    Time Room:
                    - High knees 3 sets x1 minute
                    - Chin-ups 3 sets x10
                    - Leg raises 3 sets x12
                    - Push-ups 3 sets x15
                    - Squats 3 sets x20
                    - Dips 3 sets x12
                    - Elbow Plank 3 sets x1 minute
                    - Burpees 3 sets x12

                    Power-up
                    - Day 3

                    Later:
                    3 minutes:
                    - High knees x30
                    - Squats x10
                    - Pass throughs x15

                    EMOM 12 minutes:
                    - Min 1: Dumbbell Thrusters x12 @10kg
                    - Min 2: Double Unders x40
                    - Min 3: Pull-ups x10

                    Comment


                      06-06-2019

                      Jump Rope x2 minutes

                      - Jump squats 4 sets x20
                      - Assisted pistol squats 4 sets x6 per leg
                      - Deep squats 4 sets x10
                      - Hanging Leg raises 2 sets x10
                      - Hanging knee raises + twist 2 sets x10
                      - Hanging knee raises 2 sets x10

                      Power-Up
                      - Day 4

                      Chest to bar pull-ups x10

                      Had to cut it a little short, due to time constraints...

                      Comment


                        07-06-2019

                        Jump Rope x2 minutes

                        - Plank 2 sets x1 minute
                        - Side plank 4 sets x30 seconds
                        - Hanging knee raises 3 sets x20
                        - Leg raises 3 sers x15
                        - Pike push-ups 4 sets x10
                        - W-extensions 4 sets x15
                        - Decline push-ups 4 sets x10

                        Power-up
                        - Day 5

                        Chest to bar pull-ups x 10

                        ~ shoulders; all kinds of fired up!

                        Later:
                        Lunges x40
                        Push-ups x20

                        - Back Squat 5x5 @53kg
                        - Deadlift 5x5 @65kg
                        - Bulgarian spilt squats 3x10 per leg @10kg dumbbells

                        ------

                        08-06-2019

                        Jump Rope x2 minutes

                        Around the world 2.0
                        - Chin-ups 5 sets x10
                        - Dips 5 sets x 10
                        - Squats 5 sets x20
                        - Push-ups 5 sets x15
                        - Chair knee raises 5 sets x12
                        - Wall Handstands 5 sets x 20 seconds

                        Power up
                        - Day 6

                        ouch...

                        Little Shop Of Horrors theatre production

                        Comment


                          10-06-2019
                          Jump Rope x2 minutes

                          Legs killer
                          - Assisted pistol squats 4 sets x8 per leg
                          - Jumping lunges 4 sets x 16
                          - Side lunges 4 sets x12 per leg
                          - Single leg bridges 4 sets x12 per leg
                          - Split squats 4 sets x16 per leg
                          - Partial One leg squats 4 sets x10 per leg



                          Power-up
                          - Day 7

                          Later:
                          3 minutes
                          - lunges x10
                          - Tucked jumps x5
                          - double unders x20
                          - push-upsx10

                          EMOM 12 minutes
                          Min 1 - Farmer's wall @ 60m with 25lt water can & 12lt water can
                          Min 2 - Double unders x40
                          Min 3 - Dumbbell swings x15 @15kg
                          Min 4 - Pull-ups x10

                          Comment


                            12-06-2019

                            Jump Rope x2 minutes

                            Trunks - Upperbody:
                            - Clapping push-ups 4 sets x10
                            - Diamond push-ups 4 sets x15
                            - Pseudo push-ups 4 sets x10
                            - Inverted rows 4 sets x10
                            - Pike push-ups 4 sets x10
                            - Decline push-ups 4 sets x15



                            Power-up
                            - Day 8

                            Meditation x3 minutes

                            Chest to bar pull-ups x 10

                            ~ what a difference, an extra set makes



                            Comment


                              BlackButler , did the gif not show, on your side?


                              12-06-2019

                              Time Room
                              - Jump Rope 4 sets x 1 minute
                              - Chin-ups 4 sets x10
                              - Leg raises 4 sets x10
                              - Push-ups 4 sets x15
                              - Squats 4 sets x20
                              - Dips 4 sets x10
                              - Plank 4 sets x1 minute
                              - Burpees 4 sets x12

                              Power-up
                              - Day 9

                              Meditation x3 minutes

                              day was pretty much flipped on it's head.
                              Someone left the gate open at home, and my dog got out into the street, and she got bumped by a bus.
                              Had to rush to get her to the vet. Fortunately, she didn't sustain any major injuries and no broken bones.
                              Just some bumps and bruises here and there and a missing toe nail, but nothing hectic.
                              So she ought to be her jumpy self within a week or so.

                              Comment




                                Pretty much back from the dead.
                                I was taken down by a pretty nasty and persistent bacterial infection.
                                Still not 100%, but feeling like I'm back on a level where I can ease myself back into the fray!

                                03-07-2019
                                Jump rope x 2 minutes

                                Piccolo Around The World:
                                3 sets:
                                - Pull-ups x 5
                                - Assisted Pistol squats x 5 per leg
                                - Dips x 8
                                - Pseudo Push-ups x 10
                                - Chin-ups x 5
                                - Hanging knee raises x 8

                                Power-up
                                - Day 13

                                Meditation x 3 minutes

                                Feels really good to be getting back into again, after not being able to do anything for the past 2 weeks.
                                For the time being, I reckon cardio workouts and metcons are a no-go.
                                My airway isn't quite where it should be yet.


                                Comment

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