Bring The Noise

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    04-02-2020
    Jump Rope x2 minutes

    - Shotgun squats 2 sets x4
    - Alternating Pistol squats 3 sets x10
    - Single leg bridges 3 sets x12 per leg
    - Deep squats 3 sets x20
    - Calf raises 3 sets x25
    - Wall sit 3 sets x40 seconds

    Abs & Core Challenge
    - Day 7

    Pull-ups x20

    ~ a little better today, than yesterday, though still not feeling quite up to scratch yet.

    Comment


      05-02-2020
      11km run - 01:10:30

      Jump Rope x2 minutes

      Foundation:
      - Day 1 - level III
      - Day 2 - level III

      Abs & core challenge
      - Day 8

      Chin-ups x20

      ~ due to my running taking more time lately, I felt that, at my current level, doing Boxing week might be a bit of a stretch,
      so instead,
      on the days that I do these long runs, Foundation, like Zero Hero before it, works better, afterwards.
      We'll see how it goes.

      Comment


        06-02-2020
        Jump Rope x2 minutes

        3 rounds:
        - Diamond push-ups x12
        - Inverted rows x12
        - Pseudo push-ups x12
        - Chin-ups x12
        - Parallel Dips x12
        - Pull-ups x12


        Abs & Core challenge
        - Day 9

        Pistol squats
        - 340/2020

        ~ swole sesh

        Comment


          Originally posted by Beat_Samurai View Post
          06-02-2020
          Jump Rope x2 minutes

          3 rounds:
          - Diamond push-ups x12
          - Inverted rows x12
          - Pseudo push-ups x12
          - Chin-ups x12
          - Parallel Dips x12
          - Pull-ups x12


          Abs & Core challenge
          - Day 9

          Pistol squats
          - 340/2020

          ~ swole sesh
          looks pumpy...

          Comment


            that it was HellYeah ! felt a nice upper body pump afterwards

            07-02-2020

            2 rounds:
            - 1 minute free style jump rope
            - rest x20 seconds
            - 90 seconds free style jump rope
            - rest x20 seconds
            - 2 minutes free style jump rope
            - rest x20 seconds
            - double unders x30 seconds
            - rest x30 seconds

            Foundation
            - Day 3 - level III
            - Day 4 - level III

            Abs & core challenge
            - Day 10

            Hammer grip pull-ups x20

            Pistol squats
            - 360/2020

            ~
            Hoping to still participate in a 10KM trail run tonight. We'll see how it goes.

            Comment


              07-02-2020 - Evening:
              HOPE CHURCH 10KM TRAIL RUN
              - 01:06:56
              ~ I'm quite surprised by my time, since the conditions were quite tricky and the terrain rather treacherous, due the rain from the night before.
              Mud pretty much everywhere.
              One was forced to walk certain sections, since you didn't want to take the chance, that you might slip in the mud, and go tumbling down the hills.
              Even had a section where we had to wade through knee deep water, to get to the other side of the trail.
              All in all; it was quite the adventure actually!
              ( still not the biggest fan of running though​​​​​​​)


              -----


              10-02-2020
              10K run
              - 01:04:48

              Jump Rope x2 minutes

              Foundation
              - Day 5 - level III
              - Day 6 - level III

              Abs & core challenge
              - Day 11

              ~ this morning's run felt rather laboured.
              My sleep wasn't the best, the night before, so will have to address that.

              Comment


                11-02-2020
                Jump Rope x2 minutes

                Anti-hero's Leg Day:
                - Alternating pistol squats 3 sets x16
                - Split squats 3 sets x20 per leg
                - Single leg bridges 3 sets x20 per leg
                - Deep squats 3 sets x20
                - Broad jumps 3 sets x10

                Abs & core challenge
                - Day 12

                Explosive pull-ups x12

                ~ anyone know where my legs went?

                Comment


                  12-01-2020
                  1 hour run

                  Jump Rope x2 minutes
                  Foundation
                  - Day 7 - level III
                  - Day o - level III

                  Abs & core challenge
                  - Day 13

                  Pull-ups 3 sets x10

                  Comment


                    13-02-3020

                    - Back squat 5 sets x5 @50k
                    - Bench press 5 sets x5 @45kg
                    - Pull-ups 4 sets x12
                    - Parallel Dips 4 sets x12
                    - Power Cleans 3 sets x45kg

                    Abs & core challenge
                    - Day 14

                    ~ dialed the weight back. So as to not make the same mistake from last time,
                    then I'll be able to work my way up properly, and safely

                    Comment


                      14-02-2020

                      2 rounds:
                      - Freestyle jump Rope x 1 minute
                      - rest x20 seconds
                      - Freestyle Jump Rope x 90 seconds
                      - rest x20 seconds
                      - Freestyle jump rope x 2 minutes
                      - rest x20 seconds
                      - Double unders x 30 seconds
                      - rest x30 seconds

                      Foundation
                      - Day 9 - level III
                      - Day 10 - level III

                      Abs & Core challenge
                      - Day 15

                      Chin-ups x20


                      Comment


                        15-02-2020

                        21KM run - 02:20:57
                        ~ Got tricked into doing this one, since initially, in my mind, we were only going to do a 12K.
                        The rest of the Saturday I felt more and more beat up as time progressed.
                        Slept like a corpse though



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                        17-02-2020
                        2 rounds:
                        - freestyle jump Rope x 1 minute
                        - rest x20 seconds
                        - Freestyle Jump Rope x 90 seconds
                        - rest x20 seconds
                        - freestyle jump rope x 2 minutes
                        - rest x20 seconds
                        - Double unders x 30 seconds
                        - rest x30 seconds

                        Foundation
                        - Day 11 - level III
                        - Day 12 - level III

                        Abs & Core challenge
                        - Day 16

                        Rise-n-grind

                        Comment



                          18-02-2020
                          - Back squat 5 sets x5 @60kg
                          - Deadlift 5 sets x5 @80kg
                          - Pistol squats(Non alternating) 3 sets x5 per leg
                          - Split squats 3 sets x10 per leg @ 10kg dumbbells
                          - Weighted Calf raises 3 sets x15. @ 20kg dumbbells

                          Abs & core challenge
                          - Day 17

                          Pistol squats
                          - 390/2020

                          ~ legs =

                          Comment



                            19-02-2020

                            5K run
                            - 32:07

                            Jump Rope x2 minutes
                            Heavy Bagwork
                            - 5 rounds x 1 minute,
                            20 seconds rest between rounds

                            Foundation
                            - Day 13 - level III
                            - Day 14 - level III

                            Abs & Core challenge
                            - Day 18

                            Parallel grip Chin-ups
                            - 3 sets x10


                            Comment


                              20-02-2020
                              - Front squat 5 sets x5 @50kg
                              - Bench Press 5 sets x5 @55kg
                              - Pull-ups 3 sets x15
                              - Parallel Dips 3 sets x15
                              - Dumbbell Alt Curls 3 sets x15 @12.5kg dumbbells
                              - Power Cleans 3 sets x5 @50kg

                              Abs & core challenge
                              - Day 19

                              ~ definitely gonna be feeling this tomorrow.
                              Ouchies

                              Comment


                                21-02-2020
                                2 rounds:
                                - freestyle jump Rope x 1 minute
                                - rest x20 seconds
                                - Freestyle Jump Rope x 90 seconds
                                - rest x20 seconds
                                - freestyle jump rope x 2 minutes
                                - rest x20 seconds
                                - Double unders x 30 seconds
                                - rest x30 seconds

                                Tabata 1:
                                - Med ball slams
                                - punches
                                Tabata 2:
                                - Med ball slams
                                - Side kicks

                                Foundation
                                - Day 15 - level III
                                - Day 16 - level III

                                Abs & core challenge
                                - Day 20

                                ~ feel the burn,
                                Felt a little out of it, getting out of bed this morning, but during the jump rope, that feeling seemed to dissipate.
                                Resulting a quite the sweat sesh.

                                Comment

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