Bring The Noise

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    22-07-2019 - Later:

    3 minute warm up
    - Jumping Jacks x20
    - lunges x20
    - Wall Balls x10
    - Pull-ups x5

    12 MINUTES EMOM
    - Min 1: Battle ropes x30
    - Min 2: Double Unders x40
    - Min 3: Dumbbell walking lunges x20m @15kg dumbbells
    - Min 4: Squats



    23-07-2019

    Jump Rope x2 minutes

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

    Power-up
    - Day 30


    and with that, my journey through Power-Up, comes to an end .
    Have to admit, there were days where it was pretty tough.
    I'd say this is a program, one can actually repeat indefinitely.

    ...after yesterday, and day 30 of Power-up; my legs are so done...


    To answer your question, Sarasta ; I'm thinking Military Fit, combined with a few things, here and there

    Comment


      Military fit... It will be my next next (next ?) program I hope. I'm not ready for this one (yet)

      Comment


        Power Up Badge

        Comment


          24-07-2019

          Jump Rope x2 minutes
          Handstands practice

          Military Fit:
          - Day 1 - level II
          - Bar Add-on - level II

          Meditation x3 minutes

          a little bit of a late start, so had to drop down to level II, but also, I have to admit, I had been skimping on cardio style workouts, with my last training cycle
          I predict quite a bit of suffering to come!

          Comment


            Beat_Samurai Power Up Badge! Awesome work buddy!

            Click image for larger version

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            Comment


              thanks BlackButler ! Hope your recovery is going well buddy!

              25-07-2019
              Jump Rope x2 minutes
              Handstands practice

              - Assisted Pistol squats 2 sets x5 per leg
              - Split squats 2 sets x10 per leg
              - One leg partial squats 2 sets x8 per leg

              Heavy bag work:
              - 3 rounds x2 minutes

              EMOM for 9 minutes:
              Min 1: Double Unders x40
              Min 2: Shadowboxing
              Min 3: Hollow hold

              Meditation x3 minutes

              ...sweat...
              I was surprised however, with how efficient my double unders felt.
              Every set unbroken

              Comment


                26-07-2019

                Jump Rope x2 minutes
                Handstands practice

                Military Fit :
                - Day 2 - level I(II)

                Chin-ups x20

                not gonna lie, that sucked.
                I also completely misjudged the time it would take.
                Since I was doing it on level II, but ran out of time, so could only do the level I, amount of set
                s.

                Comment


                  Originally posted by Beat_Samurai View Post

                  not gonna lie, that sucked.
                  I also completely misjudged the time it would take.
                  Since I was doing it on level II, but ran out of time, so could only do the level I, amount of set
                  s.
                  Whatever... you did the job anyway, it can't always be perfect or as planned.

                  Chin-ups x20
                  Btw, thanks for reminding me I had forgotten to do my chin ups... Just when I sat on the sofa thinking I was done with everything

                  Comment


                    Originally posted by Sarasta View Post

                    Whatever... you did the job anyway, it can't always be perfect or as planned.



                    Btw, thanks for reminding me I had forgotten to do my chin ups... Just when I sat on the sofa thinking I was done with everything
                    thanks Sarasta ,
                    I suppose it's a case of ; you win some, you lose some.

                    Yeah, I have been a little inconsistent with my pulling exercises lately.
                    So got to get back on that grind.
                    Pull-ups = lat gainz & Chin-ups = bicep gainz!

                    Go kill it!


                    Comment


                      Beat_Samurai I know what you mean. There are actually no levels in my daily workouts (power up and yoga) but power up and knee push up challenge are sometimes hard.

                      Comment


                        Originally posted by nell View Post
                        Beat_Samurai I know what you mean. There are actually no levels in my daily workouts (power up and yoga) but power up and knee push up challenge are sometimes hard.
                        true that, nell ,
                        I recently finished Power-up, and I have to say, some of it is really tough,
                        But the most important thing is that you show up everyday and put in the work.
                        Which is awesome!
                        Before you know it, you'll be making gainzzzz!!

                        Comment


                          Congratulations on finishing "Power Up"!!! and go for the "Military Fit"!

                          Comment


                            27-07-2019

                            30 seconds each
                            - Jump Rope
                            - Jab +cross
                            - Jump Rope
                            - push-ups
                            - rest
                            - Jump Rope
                            - Side kicks
                            - jump rope
                            - squats
                            - rest
                            Jump Rope
                            - Hooks
                            - Jump Rope
                            - Hollow hold
                            - rest
                            - Jump Rope
                            - Turning kicks
                            - Jump Rope
                            - Superman hold

                            Yoga Challenge:
                            - Day 1
                            - Day 2
                            - Day 3
                            - Day 3

                            -----

                            29-07-2019

                            Jump Rope x2 minutes
                            Handstands practice

                            Military Fit
                            - Day 3 - level I
                            - Bar Add-on - level III

                            Yoga Challenge:
                            - Day 5

                            poor time management again.
                            Guess the lack of proper sleep, over the weekend, will catch up to you.

                            Have to get my act together

                            Comment


                              poor time management again.
                              Guess the lack of proper sleep, over the weekend, will catch up to you.

                              Have to get my act together
                              Come on !

                              Comment


                                Originally posted by Sarasta View Post

                                Come on !


                                Comment

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