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    Happy Badge Day

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      Congrats on Spellbound magic work

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        thanks HellYeah Fremen
        15-09-2020
        171st day of national lockdown level 2

        Jump Rope x3 minutes

        Solid Basics
        - Pull-ups 3 sets x15
        - Push-ups 3 sets x25
        - Squats 3 sets x30

        Hanging knee raises 3 sets x20

        Iron Core
        - Day 18

        Meditation x3 minutes

        ~ kept it simple today, and it sure felt good afterwards.


        Comment


          Epic work on your badge brother!

          Comment


            hey thanks BlackButler

            16-09-2020
            172nd day of national lockdown level 2

            9K run
            - 00:53:06

            Jump Rope x3 minutes

            30 Days Of HIIT Advanced
            - Day 1 - level III

            Hanging Leg raises 3 sets x10

            Iron Core
            - Day 19

            Meditation x3 minutes

            ~ new day, new grind, lets get it


            Comment


              17-09-2020
              173rd day of national lockdown level 2
              Jump Rope x3 minutes

              Spartan Blitz
              5 rounds
              - Bulgarian split squats x 10 per leg
              - Knee tuck jumps x6
              - Mountain Climbers x40
              - Pull-ups x10
              - Hollow Hold x20 seconds
              - Push-ups x 20

              Iron Core
              - Day 20

              Meditation x3 minutes

              ~

              Comment


                18-09-2020
                174th day of national lockdown level 2

                10K run
                - 00:59:25

                Jump Rope x3 minutes

                30 Day Of HIIT Advanced
                - Day 2 - level III

                Hanging leg raises 3 sets x10

                Iron Core
                - Day 21

                Meditation x3 minutes

                ~ a little sluggish out of bed this morning. Life wise things have been a little taxing lately,
                but that's why we train, to make those challenges a lot easier to handle.
                Run went alright, can feel the season starting to change, since it's not so icy, in the mornings anymore.
                I'm liking 30 Days Of HIIT Advanced so far. Works well, time wise, with the running.
                Though the Fireheart announcement, has piqued my interest

                Comment


                  19-09-2020
                  175th day of Lockdown level 2

                  Jump Rope x3 minutes

                  30 Days of HIIT Advanced
                  - Day 3 - level III

                  Superset x 7
                  - Pull-ups x6
                  - Punchesx40

                  Hanging Knee Raises 3 sets x20
                  Iron Core
                  - Day 22
                  Meditation x3 minutes

                  -------

                  20-09-2020
                  176th day of national lockdown level 2

                  Versus Virtual Run 3.0
                  - 5K : 00:27:54

                  -------

                  21-09-2020
                  177th day of national lockdown level 1

                  Jump Rope x3 minutes

                  Get Buff Sets
                  2 rounds
                  - Pseudo push-ups x10
                  - Jump squats x10
                  - Dips x10
                  - Diamond push-ups x10
                  - Jumping lunges x20
                  - Leg Raises x10
                  - Pike push-ups x10
                  - Sumo squats x10
                  - Sphinx push-ups x10
                  - Power push-ups x10
                  - Bulgarian split squats x10 per leg
                  - Tucked Hollow Hold crunches x10
                  - Decline push-ups x10
                  - Deep squats x10
                  - Boat Folds x10

                  Hanging leg raises 3 sets x 12
                  Iron Core
                  - Day 23
                  Meditation x3 minutes

                  - New week, new grind, new blessings.

                  Comment


                    22-09-2020
                    178th day of national lockdown level 1

                    12k run
                    - 01:13:31

                    Jump Rope x3 minutes

                    30 Days of HIIT Advanced
                    - Day 4 - level III

                    Hanging knee raises 3 sets x20

                    Iron Core
                    - Day 24

                    Meditation x3 minutes

                    ~ post burn is real.

                    Comment


                      23-09-2020
                      179th day of national lockdown level 1

                      Jump Rope x3 minutes

                      Hero Build Sets
                      - Alternating Pistol squats 3 sets x10
                      - Pull-ups 3 sets x10
                      - Dips 3 sets x10
                      - Chin-ups 3 sets x10
                      - Push-ups 3 sets x20
                      - Bulgarian split squats x10 per leg
                      - Wall Walks 3 sets x4

                      Hanging leg raises 3 sets x12

                      Iron Core
                      - Day 25

                      Meditation x3 minutes

                      ~ oh yeah, Hero Build Sets definitely brought the pump today.
                      Had a hard time handling my phone afterwards

                      Comment



                        24-09-2020
                        180th day of national lockdown level 1

                        Heritage Day Run
                        - 19km : 02:05:27

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                        25-09-2020
                        181st day of national lockdown level 1

                        Jump Rope x3 minutes

                        30 Days of HIIT Advanced
                        - Day 5 - level III
                        (pull-ups x5 & push-ups x10, before each set)

                        Hanging knee raises 3 sets x20

                        Iron Core
                        - Day 26

                        Meditation x3 minutes

                        ~ ah, some tabata burpees for Day 5 of 30 Days Of HIIT Advanced.
                        Was being kind to myself; so did 5 Pull-ups and 10 push-ups before each set
                        .
                        .
                        .
                        I'm done

                        Comment


                          26-09-2020

                          23km run
                          - 02:36:45

                          -----

                          04-10-2020
                          Versus Virtual Run 4.0
                          - 5km run
                          - 00:28:56

                          ------

                          05-10-2020
                          12km run
                          - 01:12:26

                          ------

                          06-10-2020
                          Jump Rope x3 minutes

                          CM builder
                          - Decline push-ups 2 sets x10
                          - Diamond Push-ups 2 sets x10
                          - Push-ups 2 sets x20
                          - Pull-ups 2 sets x10
                          - Chin-ups 2 sets x10
                          - Bulgarian split squats 2 sets x15 per leg
                          - Calf raises

                          Meditation x3 minutes

                          ~ got taken down by the flu(luckily not COVID-19) the night of 26 Sept.
                          Was pretty much sidelined for the entire week last week, and life stuff kinda went crazy too, but fortunately things recovered,
                          so got back into it this past Sunday with the Versus Virtual Run.

                          Long run yesterday and back to the pump, today.

                          Can feel that my strength and conditioning is way down, so the battle starts at the bottom again.

                          Comment


                            07-10-2020
                            13km run
                            - 01:15:09

                            - Pull-ups x10
                            - Chin-ups x10
                            - Narrow grip pull-ups x10
                            - Wide grip Chin-ups x10

                            Iron Core
                            - Day 27

                            ~ ouchies.
                            Woke up with DOMS straight off the bat this morning. But suppose that's to be expected, after yesterday's session.
                            Run felt a little laboured this morning, but it was actually an improvement, compared to Monday. Conditions are starting to change as well.
                            Got so used to running in the dark and icy mornings, but now the humidity is starting to climb, increasing the sweat. Makes my eyes burn.
                            Put in a quick all pull session when I got back.

                            Maintain that pump

                            Comment


                              08-10-2020

                              Jump Rope x3 minutes

                              Assassin Sets
                              3 sets
                              - Alternating Pistol squats x10
                              - Pseudo push-ups x10
                              - Single leg bridges x10 per leg
                              - Close Grip pull-ups x10
                              - Jab + Cross x40

                              Hanging Knee raises 3 sets x10

                              Iron Core
                              - Day 28

                              Meditation x3 minutes

                              ~ still feeling rather stiff, sore and a little tired, but suppose that's to be expected, since I was out of it for more than a week.
                              Assassin Sets, got me sweaty and the pump going.

                              Comment


                                09-10-2020
                                Jump Rope x3 minutes

                                30 Days of HIIT advanced
                                - Day 6 - level III
                                - - 7x pull-ups & 10x push-ups before each set

                                Hanging leg raises 3 sets x7

                                Iron Core
                                - Day 29

                                Meditation x3 minutes

                                ~ back on the HIIT grind, added some extra sauce, for reasons.

                                Comment

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