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    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.

    Comment


      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




      Comment


        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.

        Comment


          Safe journey and stay safe.

          Comment


            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.

            Click image for larger version  Name:	lockdown gear.jpg Views:	0 Size:	529.5 KB ID:	670838
            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.

            Comment


              Originally posted by Beat_Samurai View Post
              Fortunately I made provision, so that pursuit of gainz, can continue.
              You are well equipped

              Comment


                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!

                Comment


                  Originally posted by Beat_Samurai View Post
                  thanks Fremen , guess we do what we can eh?
                  It's the secret to continuing to train

                  Comment


                    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


                    Comment


                      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...

                      Comment


                        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


                        Comment


                          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.

                          Comment


                            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!

                            Comment


                              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.

                              Comment


                                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.

                                Comment

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