Starting from scratch - Another attempt to get fit

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    Looking good Scott

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      Day 236 - At Home

      Full Circuit - Day 24
      Loved that, a nice break after some of the recent more intense workout. That means there's a good one coming tomorrow.... swipes his epub.... ooooo yeah!


      I also happened to find my old York dumb bells which turn out to still be in decent condition. Therefore I now have a pair of up to 10kg dumb bells.

      Lateral Flys - 3 x 10 reps 6kgs

      Standing Shoulder Press - 3 x 10 reps 9kg

      I guess this means Iron Born could now be an option.

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        Day 237 - At the Gym


        Deadlift 4 sets 4-6 reps
        70 kg x 4 sets. 7, 7, 6, 6
        Reps upped as I can’t put the weight up yet.


        Incline Row (45 deg) 3 sets 10-12 reps
        17.5kg 3x12 Reps upped to 12. I will see how things go for

        Dumb Bell Bench Press 3 sets 10-12 reps
        17.5kg 3x12

        The Rows and Press were done as a circuit/superset


        Medicine Ball Slam 3 sets x 12 reps
        12kg ball

        Calf Raises 3 sets x 12 reps

        Cardio - Day 25 of Full Circuit

        Body Weight Hang 2 sets, one 12 secs, one 10 secs

        Apparently 1038 calories burnt.
        Attached Files

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          Day 238 - At Home

          Full Circuit - Day 26

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            Day 239 - At the Gym

            Rowing 30 secs work, 30 secs rest for 10 sets

            Romanian Deadlift 3 sets 10-12 reps
            62.5kg 3x10 sets - Weight increased 2.5kg and two sets of 10 and 7+3

            Superset
            Skullcrusher 9kg 3x10
            Zottman Curls 12.5kg 2x10 and 10kg x 10 - I felt my form slipping so I dropped the weight to keep better form.

            Followed by Day 27 of Full Circuit

            Elliptical Walker - 12 mins of intervals. 1 min as fast as possible at level 9, 1 min 80 spm at level 7

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              That's awesome, well done! Go show that gym who's boss

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                Day 240 - At Home

                Day 28 of Full Circuit

                Lateral Raises/Flys 6kg 3x10
                Shoulder Press 6kg 3x10

                Two days to go!

                Decision made - 30 days of Gravity is next

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                  Not far off your next badge Scott - and doing really well to keep at it

                  Good choice on next program.

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                    Day 241 - At Home

                    Crappy weather meant that doing day 29 of Full Circuit was going to cause too much noise for the neighbours so I switched days 29 and 30 around. I could have adapted it but that wouldn't have been quite so effective and a swap meant I could do both routines properly.

                    Day 30 was fun. I'm looking forward to finishing tomorrow and getting Full Circuit done.

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                      Day 242 - At the Gym

                      Warm Up

                      Deadlift 72.5kg 4x6 up 2.5kg

                      Incline Row / Bench Press superset 17.5kg 3x12

                      Ball slam 12kg 3x12

                      All exercises either upped in weight or topped out in reps finally. Happy with that.


                      Full Circuit day 29 finished and with that the program finished. Happy badge day to all of my fellow bees finishing today and a huge thanks to the Darebee team for putting it together.

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                          Day 243 - At Home

                          After a couple of heavy leg days, they quite frankly needed a rest so I went for a core/pilates type workout. Well it ended up being a bit Pilates like by the end

                          Cycle Core - Level 1
                          https://darebee.com/workouts/cycle-core-workout.html

                          Daily Dare with EC
                          https://darebee.com/hive/daily-dares...leg-raise-hold

                          Downward Dog to Cobra x 10 done slowly

                          Cat and Cow 2 sets of 10

                          Child pose 20 secs

                          Child to half plank to downward dog to roll up x 1

                          30 secs bodyweight stretch in the lower roll up position

                          Roll up

                          Finish

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                            Congratulations on the Full Circuit badge!

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                              Day 244 - At the Gym

                              Rowing 30 secs work, 30 secs rest for 10 sets

                              Romanian Deadlift 3 sets 10-12 reps
                              62.5kg 3x10 sets

                              Superset
                              Skullcrusher 9kg 3x10
                              Zottman Curls 10kg 3 x 10

                              Reanimator Workout at Level 1 reanimator-workout.html

                              Daily Dare 80 Mountain Climbers no EC
                              https://darebee.com/hive/daily-dares...19-80-climbers
                              I'd have probably made EC if I hadn't done Re-Animator first lol

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                                Day 245 - At Home

                                A more sedate day today, as I've got my annual exam to remain an Advanced First Aider

                                Stretch

                                Daily Dare with EC - 50 Heel Taps
                                https://darebee.com/hive/daily-dares...9-50-heel-taps

                                I also did about 8 minutes worth of CPR during my first aider re-validation today as well.

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