Bring The Noise

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    04-12-2019
    Jump Rope x2 minutes

    Full Circuit
    - Day 23

    Advent Calendar
    - Day 4

    Action Hero challenge
    - Day 14

    ~ still battling a bit to get my inflamed sinuses cleared,
    since it's causing my breathing to be not so great.
    Hoping it'll be all good, by the end of this week


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        Congratulations on the obstacle course !!!

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          05-12-2019
          Jump Rope x2 minutes

          Alternating Pistol squats x20 in one go ~ I hadn't tried it in a while, so figured I'd check if the ability was still there.




          For the love of Push-ups:
          - Push-ups 4 sets x10
          - Wide grip push-ups 4 sets x10
          - Decline push-ups 4 sets x10
          - Diamond push-ups 4 sets x10

          Action Hero challenge:
          - Day 15

          Advent Calendar:
          - Day 5


          ~ nice upper body pump


          Comment


            06-12-2019
            Jump Rope x2 minutes

            Advent Calendar
            - Day 6

            Action Hero challenge
            - Day 16

            Full Circuit
            - Day 24

            ~ so far so good. Some upper body DOMS

            Early Christmas party, with friends tonight.
            Let's hope I don't overdo it with the desserts

            Comment


              07-12-2019
              Jump Rope x2 minutes

              - Alternating Pistol squats x10
              - High crunches 2 sets x20
              - Alternating Pistol squats x10
              - Butterfly sit-ups 2 sets x20
              - Alternating Pistol squats x10
              - Leg raises 2 sets x20

              Advent Calendar
              - Day 7

              Action Hero challenge
              - Day 17


              ~ yep, as expected I overdid it a little with the snacks and desserts at Friday evening's Christmas party...not to mention the red wine.
              Oh well, it was just a once-in-a-while, so will bounce back again.

              -----

              09-12-2019
              Jump Rope x5 minutes

              Advent Calendar
              - Day 8
              - Day 9

              Action Hero challenge
              - Day 18

              Pull-ups x20

              Comment


                09-12-2019 - Later :
                3 minute warm
                - Lunges x10
                - Butterfly sit-ups x15
                - Seagulls x10
                - Double unders x20

                12 minutes EMOM:
                - Goblet squats x12 @15kg
                - Pull-ups x12
                - Tire flips x12
                - One Arm dumbbell shoulder press x12 @15kg

                ~ kept it light, for now...

                -----


                10-12-2019
                Jump Rope x2 minutes

                - Shotgun squats 2 sets x4
                - Alternating Pistol squats 2 sets x10
                - Split squats 2 sets x15 per leg
                - Deep squats 2 sets x15
                - Squats 2 sets x15
                - Wall sit 2 sets x40 seconds

                Action Hero challenge:
                - Day 19

                Advent Calendar
                - Day 10

                Epic Tree:
                -
                Side kicks 200/1000

                ~ ...my legs...

                Comment


                  11-12-2019

                  Jump Rope x2 minutes

                  Full Circuit
                  - Day 25

                  Advent Calendar
                  - Day 11

                  Epic Tree
                  -
                  Side kicks 400/1000

                  Chin-ups x20

                  ~ was a little cramped for time today, so couldn't squeeze in Action Hero. Will have to double-up tomorrow.

                  Comment


                    12-12-2019
                    Jump Rope x2 minutes

                    - Pull-ups 3 sets x10
                    - Inverted rows 2 sets x20
                    - Parallel Dips 3 sets x10
                    - Diamond push-ups 2 sets x20

                    Advent Calendar
                    - Day 12

                    Epic Tree
                    - Side kicks 600/1000

                    ~ okay, so I've pretty much decided to put Action Hero on ice, until I've finished up with the Epic Tree side kicks, since the deadline is Sunday.
                    So will pick Action Hero up again, after that's finished.

                    Comment


                      12-11-2019 - Later:
                      - Banded muscle-ups 2 sets x2
                      - Back Squat 5 sets x5 @60kg
                      - Overhead press 5 sets x5 a28. 5kg
                      - Deadlift 1 sets x5 @70kg
                      - Power Cleans 3 sets x5 @45kg

                      ~ easing back into the lifting game, after the down time.


                      -----



                      13-12-2019
                      10 minutes EMOM
                      - Jump rope
                      - Side kicks

                      Advent Calendar
                      - Day 13

                      Explosive Pull-ups x10

                      Epic Tree
                      - Side kicks 1000/1000


                      ~ woke up way late.this morning, so skipped Full Circuit, and opted to just get the Epic Tree side kicks all done.
                      Some upper body DOMS, making itself known.



                      Comment


                        14-12-2019
                        Parkrun 5k :
                        - 32:46

                        -----

                        16-12-2019

                        Jump Rope x2 minutes

                        Full Circuit
                        - Day 26

                        Action Hero challenge
                        - Day 20

                        Advent Calendar
                        - Day 14
                        - Day 15
                        - Day 16

                        ------

                        17-12-2019

                        30 seconds each
                        - Jump Rope
                        - side kicks
                        - Jump Rope
                        - Squats
                        - rest x20 seconds
                        - Boxer Skips
                        - Turning kicks
                        - Boxer skips
                        - Alternating Pistol squats
                        - rest x20 seconds
                        - Run in place
                        - Side kicks
                        - Run in place
                        - Broad jumps
                        - rest x20 seconds
                        - Fast skips
                        - Hook kicks
                        - Fast skips
                        - Wall sit

                        Action Hero challenge
                        - Day 21

                        Advent Calendar
                        - Day 17

                        Explosive pull-ups x10


                        ~ life wise, the long weekend was quite demanding...
                        which always results in very little sleep, but still managed to get some work in.

                        Comment


                          17-12-2019 - Later:
                          - Banded Muscle-ups 3 sets x 2
                          - Back Squat 5 sets x 5 @63.5kg
                          - Bench Press 5 sets x5 @48.5kg
                          - Barbell Rows 5 sets x5 @40kg



                          -----

                          18-12-2019

                          Jump Rope x2 minutes

                          Full Circuit
                          - Day 26

                          Action Hero Challenge
                          - Day 21

                          Advent Calendar
                          - Day 18



                          Comment


                            20-12-2019
                            Jump Rope x2 minutes

                            The Saiyan sets
                            3 rounds:
                            - Clapping push-ups x10
                            - Inverted rows x10
                            - Pseudo push-ups x10
                            - Chin-ups x10
                            - Archer push-ups x10
                            - Pull-ups x10
                            - Wall Handstand hold x30 seconds

                            Advent Calendar
                            - Day 19

                            Action Hero challenge
                            - Day 22

                            ~ lets get saiyan swole !


                            ...this session was hard

                            Comment


                              19-12-2019 - Later
                              - Banded muscle-ups 3 sets x3
                              - Back Squat 5 sets x5 @65kg
                              - Overhead Press 5 sets x5 @30kg
                              - Deadlift 1 sets x5 @75kg

                              -----

                              20-12-2019
                              Jump Rope
                              x2 minutes

                              Action Hero challenge
                              - Day 23
                              - Day 24

                              Full Circuit
                              - Day 28

                              Advent Calendar
                              - Day 20

                              Explosive pull-ups x12

                              ~ Action Hero's side leg raise days, are becoming a bit of a time suck, but it's almost the end, so guess will just have to push through.

                              Comment


                                21-12-2019
                                Jump Rope x2 minutes

                                - Alternating Pistol squats x10
                                - Hanging leg raises 3 sets x10
                                - Alternating Pistol squats x10
                                - Hanging knee raises 3 sets x15
                                - Alternating Pistol squats x10
                                - Back extensions 3 sets x15

                                Action Hero challenge
                                - Day 26

                                Advent Calendar
                                - Day 21

                                ------

                                23-12-2019
                                Jump Rope
                                x2 minutes

                                Full Circuit
                                - Day 29

                                Action Hero challenge
                                - Day 27
                                - Day 28
                                - Day 29

                                Advent Calendar
                                - Day 22
                                - Day 23


                                ~ got a possible beach OCR set for tomorrow. Guess we shall see how it goes.
                                Just have to bear in mind to curb the holiday season's junk eating

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