Bring The Noise

**Beat_Samurai** · March 24, 2020, 08:36 AM

24-03-2020
Jump Rope x2 minutes

- 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 x6

Core Strength
- Day 13 - level III

Meditation x 3 minutes

~ no more gym access for the rest of the week. Due to the rapid infection spread of covid-19 here, it was announced last night that
we're going on national lockdown for 21 days, come Friday.
Calisthenics and jump rope looks to be the way forward. Gonna have to make daily meditation a rule as well.
Damn, talk about a reality shift.

**Beat_Samurai** · March 25, 2020, 07:26 AM

25-03-2020
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

Heavy bagwork
5 rounds @1 minute each, 20 seconds rest between rounds

Core strength
- Day 14 - level III

Chin-ups 3 sets x 10

Meditation x3 minutes

**Beat_Samurai** · March 26, 2020, 09:45 AM

26-03-2020
Jump Rope x2 minutes

3 sets :
- Pike push-ups x10
- Planche lean x20 seconds
- Wall Handstands x15 seconds
- Decline push-ups x15
- Dive bomber push-ups x10
- Parallel Dips x10

Core strength
- Day 15 - level III

Meditation x3 minutes

~ push, then push some more!
let's get swole !

From tomorrow onwards, we'll be in lockdown.
I'm moving to a different location, for the duration of the lockdown, so we shall see how that goes.

**BravoLimaPoppa3** · March 26, 2020, 08:48 PM

Safe journey and stay safe.

**Beat_Samurai** · March 27, 2020, 07:35 AM

thanks BravoLimaPoppa3

LOCKDOWN 21
Day One:

27-03-2020
Jump Rope x 5 minutes
Cardio Go
- Day 1

Core Strength
- Day 16 - level III

Pull-ups 3 sets x10

Meditation x3 minutes

~ okay, so it's day one of our nation wide lockdown, in an effort to flatten the curve of the number of COVID-19 infections. The messages have been broadcast all over.
Military and police have been deployed in the streets. If you're caught outside or pulled-over in the streets, without a valid reason and no identification,
the police or military have received the mandate to have you detained.

Training wise; Day One has started off with a rather cold morning. So got started a little later than what I would have liked, but suppose I just have to adjust to my surroundings as well.

Fortunately I made provision, so that pursuit of gainz, can continue.
A set of adjustable dumbbells and a new weighted jump rope(since my previous one broke, and there's workable space, in the backyard to jump rope).
Reckon that'll do the job. Weighted jump rope was quite the adjustment. A gave quite a burn, in spite of the chilly weather.
Guess the main thing for the next 21 days, is just gonna be to keep my mindset in check, and not fall into a pity party.

**Fremen** · March 27, 2020, 09:30 AM

Originally posted by Beat_Samurai View Post

Fortunately I made provision, so that pursuit of gainz, can continue.

You are well equipped

**Beat_Samurai** · March 28, 2020, 09:16 AM

thanks Fremen , guess we do what we can eh?

LOCKDOWN 21
Day Two:

28-03-2020
3k Run ~ doing laps in the yard, around the house.
20m & 15m lengths.It was...interesting...

The neighbours probably thought: 'This guy must be out of his mind, running in circles like that'.

Who cares

Core Strength
- Day 17 - level III

Chin-ups 3 sets x 10

Meditation x 3 minutes

~ it's beautiful day outside,especially if you can wear shorts, then you know it's a good day!

**Fremen** · March 28, 2020, 09:36 AM

Originally posted by Beat_Samurai View Post

thanks Fremen , guess we do what we can eh?

It's the secret to continuing to train

**Beat_Samurai** · March 29, 2020, 08:36 AM

LOCKDOWN 21
Day 3:

29-03-2020
Jump Rope x3 minutes

- Floor press 3 sets x15 @10kg
- Shoulder press 3 sets x10 @10kg
- Tricep Extension 3 sets x10 @7.5kg
- Dumbbell push-ups 3 sets x20

Core Strength
- Day 18 - level III

Meditation x3 minutes

~ nice little swole session this morning.
Have to say, that weighted jump rope really gets you puffing in no time

**Beat_Samurai** · March 30, 2020, 07:02 AM

LOCKDWN 21
Day 4:

30-03-2020
Jump Rope x3 minutes

Cardio Go
- Day 2

Core Strength
- Day 19 - level III

Pull-ups 4 sets x10

Meditation x3 minutes

~ can feel in the air that we're moving ever closer to winter.
The mornings are feeling especially..."fresh & crispy".
Fortunately the weighted rope with a dose of cardio go, gets you warmed-up real fast.
Starting the first full work week under lockdown...

**Beat_Samurai** · March 31, 2020, 07:37 AM

LOCKDOWN 21
Day 5:

31-03-2020
Jump Rope x3 minutes

RMOC'S Leg Workout:
4 sets:
- Pistol squats(non alternating) x5 per leg
- Assisted Pistol squats(non alternating) x10 per leg
- Split squats x10 per leg
- Squats x10
- Calf raises x20

Core strength
- Day 20 - level III

Meditation x5 minutes

**Beat_Samurai** · April 1, 2020, 08:36 AM

LOCKDOWN 21
Day 6:

01-04-2020
Jump Rope x3 minutes

Cardio Go
- Day 3

Core Strength
- Day 21 - level III

Meditation x5 minutes

~ Feelings some DOMS in the lower body from yesterday's leg day already. Leg day ftw
Cardio Go was quite monotonous today...
but suppose during quarantine it's fine, since it's not like I have to be somewhere.
Felt pretty good afterwards though. Reckon that's a win.

**Beat_Samurai** · April 2, 2020, 07:35 AM

LOCKDOWN 21
Day 7:

02-04-2020
Jump Rope x3 minutes

4 sets:
- Pike push-ups x10
- Pull-ups x10
- Dips x25
- Chin-ups x10
- - Finisher:
- - - Dumbbell Alt curls 3 sets x20

Core strength
- Day 22 - level III

Meditation x5 minutes

~ stay home, get swole!

**Beat_Samurai** · April 3, 2020, 07:40 AM

LOCKDOWN 21:
Day 7

03-04-2020
Jump Rope x3 minutes

Cardio Go
- Day 4

Core Strength
- Day 23 - level III

Meditation x5 minutes

~ another very monotone workout, from Cardio Go, figured I'd give it at least some variety, by alternating march steps with high knees along with the lunges.
Core Strength had me rather sweaty afterwards.
Some light DOMS in the upper body, from yesterday, it seems.

**Beat_Samurai** · April 4, 2020, 10:52 AM

LOCKDOWN 21:
Day 8:

04-04-2020
Jump rope x 3 minutes

4 sets:
- Alternating Pistol Squats x 12
- Pike Push-ups x 14
- Single Leg Bridges x 14 per leg
- Narrow grip Pull-ups x 14

Core Strength
- Day 24 - Level III

Meditation x 5 minutes

~ Full body attack.

hot day today, damn!
all sweaty and nasty at the end of that killer of session.

Bring The Noise

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