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Time to fix this broken carcass!

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    Thanks Animated pictures . This challenge wasn't too hard.

    and yes DorothyMH I do ROMWOD too. The boss signed us up for it so we regularly do them when time permits. My old joints need all the help they can get.

    Day 71 PM workout
    Neck & Shoulders workout - Done
    Lower Back workout - Done
    Hand Tendons workout - Done
    Eye Rest workout - Done
    Daily Dare: 30 seconds Star Plank - Done with Extra Credit (61/53)
    90 Days of Action program: Day 66 Challenge - Done (500 side leg raises)
    Hand Mobility workout - Done

    Comment


      Day 72
      Thursday 31/10/2019
      Weight: 102.7 kg

      Have a niggling little thing in my glute possibly from wearing a belt incorrectly or even too many side leg raises yesterday.
      Age of Pandora program: Chapter 20 second part - Done
      Back & Core program: Day 13 Recovery & Pain Relief - Done
      Slow Burn workout - Done
      Age of Pandora program: Chapter 21 - Done

      Comment


        Day 73
        Friday 1/11/2019
        Weight: 102.5 kg

        Still having issues with that nerve/muscle so will have another easier day.
        Daily Dare: 5 minutes Raised Arm Hold Team Zombie - Done with Extra Credit (62/54) but I may not be able to lift my arms for an hour. Its amazing how heavy the arms become doing nothing.

        AM Workout
        90 Days of Action program: Day 67 Circuit - Done
        Age of Pandora program: Day 22 first part - Done
        Back & Core program: Day 16 Support & Strength - Done
        Cardio Stroll workout - Done
        20 minutes Kung Fu weapons training (Spear & Staff)

        PM activities
        Arms of Steel 30-day challenge: Day 1 - Done
        Daily Dare: 40 Climber Taps - Done with Extra Credit (63/55)
        Daily Workout: Damage Control - Done at Level III with Extra Credit
        Upper Body 30-day challenge: Day 1 - Done
        Make Over 30-day challenge: Day 1 - Done
        Assassin's 30-day challenge: Day 1 - Done
        Abs & Core 30-day challenge: Day 1 - Done
        1,000 Push-Ups 30-day challenge: Day 1 - Done

        Not sure why I am starting all these challenges together as it usually doesn't end pretty...

        Comment


          Day 74
          Saturday 2/11/2019
          Weight:103.1 kg

          Upper Body 30-day challenge: Day 2 - Done
          Make Over 30-day challenge: Day 2 - Done
          Assassin's 30-day challenge: Day 2 - Done
          Abs & Core 30-day challenge: Day 2 - Done
          1,000 Push-ups 30-day challenge: Day 2 - Done
          Back & Core program: Day 17 Stabilization - Done
          90 Days of Action program: Day 68 Abs & Core - Done

          1 hour Kung Fu training

          Comment


            Day 75
            Sunday 3/11/2019
            Weight: 101.9 kg

            Arms of Steel 30-day challenge: Day 2 - Done (Forgot in the mix up yesterday)
            Arms of Steel 30-day challenge: Day 3 - Done
            Upper Day 30-challenge: Day 3 - Done
            Make Over 30-day challenge: Day 3 - Done
            1,000 Push-Ups: Day 3 - Done
            Assassin's 30-day challenge: Day 3 - Done
            Daily Dare: 1 minute O Pose - Done with Extra Credit (64/56)
            Cardio Sculpt workout - Done
            Cardio Mill workout - Done

            Comment


              Day 76
              Monday 4/11/2019
              Weight: 102.0kg

              Abs & Core 30-day challenge: Day 3 - Done (forgot until just after breakfast yesterday which wouldn't have gone down well then just got busy)
              Abs & Core 30-day challenge: Day 4 - Done
              Upper Body 30-day challenge: Day 4 - Done
              1,000 Push-ups 30-day challenge: Day 4 - Done
              Make Over 30-day challenge: Day 4 - Done
              Assassin's 30-day challenge: Day 4 - Done
              Arms of Steel 30-day challenge: Day 4 - Done
              Daily Dare: 20 Scapular Shrugs - Done with Extra Credit (65/57)

              Comment


                Day 77
                Tuesday 5/11/2019
                Weight: 102.2 kg

                Arms of Steel 30-day challenge: Day 5 - Done
                Daily Dare: 40 Squat + Step Backs - Done with Extra Credit (66/58)
                Abs & Core 30-day challenge: Day 5 - Done
                Upper Body 30-day challenge: Day 5 - Done
                1,000 Push-ups 30-day challenge: Day 5 - Done

                AM Workout
                Make Over 30-day challenge: Day 5 - Done
                Assassin's 30-day challenge: Day 5 - Done
                90 Days of Action program: Day 69 Cardio HIIT - Done at Level III
                Back & Core program: Day 18 Recovery & Pain Relief - Done
                90 Days of Action program: Day 70 Tendon Strength - Done

                Comment


                  Day 78
                  Wednesday 6/11/2019
                  Weight: 102.4 kg

                  Abs & Core 30-day challenge: Day 6 - Done
                  Upper Body 30-day challenge: Day 6 - Done
                  1,000 Push-Ups 30-day challenge: Day 6 - Done
                  Make Over 30-day challenge: Day 6 - Done

                  AM Workout (80 minutes) with pre-workoout for the first time in months - boy am I flying!! Feel like I've just downed two double espressos, maybe three!
                  90 Days of Action program: Day 71 Cardio (yes I am a week behind I've just realised) - Done at Level III
                  Step-Ups with High Knees - 3 minutes
                  So long since I've done free weights so taking it very easy.
                  Barbell Bench Press (med grip) 2 x [30kg x 5 reps] warm up
                  Barbell Bench Press (med grip) 1 x [45 kg x 5 reps + 1 min Step-Ups with High Knees], 1 x [47.5 kg x 5 reps + 1 min Step-Ups], 2 x [50 kg + 1 min Step-Ups]
                  Incline Dumbbell Press 3 x [15 kg x 5 reps + 1 minute Dumbbell Clean] Tried the Clean with the 15kg dumbbells but too hard on my knees so dropped back to 6kg.
                  Dips (chest) 4 x [AMRAP + 1 minute Kettlebell Swings 16kg]
                  Barbell Bench Press (close grip) 4 x [32.5 kg x 5 reps + 1 minute Power Clean (30 kg barbell)]
                  Cable Crunch 3 x [20kg x 6 reps + 1 minute Quick Step-Ups]
                  Landmine 180s 3 x [30kg x 6 reps + 1 minute Bench Step-ups]
                  Assassin's 30-day challenge: Day 6 - Done
                  Daily Dare: 40 Pulse Ups - Done but no extra credit (67/58)
                  and now I am going to either have lunch or collapse in my office with the door closed and hope no one notices.

                  PM Workout
                  Arms of Steel 30-day challenge: Day 6 - Done
                  Back & Core program: Day 19 Core Control - Done
                  Cardio Pump workout - Done

                  Comment


                    Day 79
                    Thursday 7/11/2019
                    Weight: 102.8 kg
                    Not sure how we'll go today. Yesterday's weight session is giving me a little grief in the lower back and chest but no pain, no gain.

                    Assassin's 30-day challenge: Day 7 - Done
                    Arms of Steel 30-day challenge: Day 7 - Done
                    Upper Body 30-day challenge: Day 7 - Done
                    1,000 Push-Ups 30-day challenge: Day 7 - Done

                    AM Workout (85 minutes) Shoulders, Legs & Calves
                    Lower back still feeling tight so lets see how long it holds up...
                    Make Over 30-day challenge: Day 7 - Done
                    Dumbbell Step-Ups - 3 mins with 4 kg dumbbells
                    Seated Barbell Shoulder Press: warm up 2 x 25 kg x 5 reps
                    Seated Barbell Shoulder Press: 4 x [35 kg x 5 reps + 1 min Dumbbell Step-Ups with 6 kg dumbbells]
                    Standing alternating Dumbbell Press: 2 x [15 kg x 5 reps + 11 min Kettlebell Swings with 16 kg kettlebell] then dropped down to 12.5 kg dumbells for third set as lower back reminding me that its there.
                    Barbell Upright Row: 3 x [35 kg x 5 reps + 1 min sprinting @ 12 km/h)
                    Barbell Squats: [65 kg x 5 reps + 1 min rope jumping] then 3 x [67.5 kg x 5 reps + 1 min rope jumping]
                    Barbell Deadlifts: 2 x [87.5 kg x 5 reps + 1 min Medicine Ball Slams] then down to 85 kg x 5 reps + 1 min Med Ball Slams
                    Walking Lunges: 3 x 5 reps
                    Barbell Standing Calf Raises: 3 x [40 kg x 6 reps + 1 min Lateral Bounds]
                    Seated Barbell Calf Raises: 3 x [45 kg x 6 reps + 1 min Skipping on the spot]

                    Aaah, the endorphin rush! I now remember the joys of weight training.

                    PM activities
                    Back & Core program: Day 20 Balance & Coordination - Done
                    Daily Dare: 2 minutes Turning Kicks - Done but no extra credit (68/58)

                    Comment


                      Day 80
                      Friday 8/11/2019
                      Weight: 103.6 kg (not sure whats going on there, hopefully its muscle put on by the weights)

                      Assassin's 30-day challenge: Day 8 - Done
                      Upper Body 30-day challenge: Day 8 - Done
                      1,000 Push-Ups 30-day challenge: Day 8 - Done
                      Daily Dare: 2 minutes Arm Extensions - Done with Extra Credit (69/59)
                      Abs & Core 30-day challenge: Day 7 - Done (forgot yesterday)
                      Abs & Core 30-day challenge: Day 8 - Done

                      AM Workout: Back, Traps & Biceps
                      Age of Pandora program: Chapter 23 Part 3 - Done
                      90 Days of Action program: Day 72 Circuit - Done at Level I (short on time)
                      Skipping in place - 3 minutes
                      Bent Over Barbell Row warm up 2 x [50 kg x 5 reps]
                      Bent Over Barbell Row 4 x [70 kg x 5 reps + 1 minute skipping in place]
                      Bent Over Two Arm Dumbbell Row 3 x [20 kg x 5 reps + 1 mi Goblet Squats with 16 kg kettlebell]
                      Seated Cable Row 3 x [35 kg x 5 reps + 1 min Box Jumps]
                      Barbell Shrug 4 x [70 kg x 5 reps + 1 min Dumbbell Step-Ups with 10 kg dumbbell]
                      Barbell Curl 3 x [35 kg x 5 reps + 1 min Kettlebell Swings with 16 kg kettlebell]
                      EZ-Bar Curl 3 x [27.5 kg x 5 reps + 1 min Medicine Ball Slams with 10 kg med ball]
                      Reverse Barbell Curl 3 x [20 kg x 5 reps]
                      ran out of time anything more

                      PM activities
                      Cardio Party workout - Done
                      Make Over 30-day challenge: Day 8 - Done
                      Back & Core program: Day 21 Support & Strength - Done
                      Arms of Steel 30-day challenge: Day 8 - Done

                      Comment


                        Day 81
                        Saturday 9-11-2019
                        Weight:104.1 kg

                        1 hour Kung Fu training
                        and that is all today!

                        Comment


                          Day 82

                          Sunday 10/11/2019
                          Weight: 102.8 kg

                          Back & Core program: Day 22 Stabilisation - Done (catch up from yesterday)
                          Upper Body 30-day challenge: Day 9 - Done (catch up)
                          Abs & Core 30-day challenge: Day 9 - Done (catch up)
                          Arms of Steel 30-day challenge: Day 9 - Done (catch up)
                          Assassin's 30-day challenge: Day 9 - Done (catch up)
                          1,000 Push-Ups 30-day challenge: Day 9 - Done (catch up)
                          Daily Dare: 2 minutes Palm Strikes - Done with Extra Credit (70/60)

                          Comment


                            Day 83
                            Monday 11/11/2019
                            Weight: 102.8 kg

                            Upper Body 30-day challenge: Day 10 - Done (catch up)
                            1,000 Push-Ups 30-day challenge: Day 10 - Done (catch up)
                            Assassin's 30-day challenge: Day 10 - Done (catch up)
                            Arms of Steel 30-day challenge: Day 10 - Done (catch up)

                            Comment


                              Day 84
                              Tuesday 12/11/2019
                              Weight: 103.0 kg

                              AM Workout: Chest, Triceps and Abs (85 minutes)
                              Make Over 30-day challenge: Day 9 - Done (catch up)
                              Rope Jumping - 3 minutes
                              Incline Dumbbell Flyes (warm up) - 2 x 4 kg x 30 reps
                              Incline Dumbbell Flyes - 3 x [6 kg x 30 reps + 1 minute Rope Jumping]
                              Dumbbell Flyes - 3 x [6kg x 30 reps + 1 minute Dumbbell Step-Ups with 6 kg dumbbell]
                              Cable Cross-Over - 2 x [15 kg x 30 reps + 1 minute Squat Jumps] & 1 x [15 kg x 21 reps + 1 minute Squat Jumps]
                              Tricep Push Down - 1 x [35 kg x 30 reps + 1 minute Side to Side Shuffle] & 2 x [30 kg x 30 reps + 1 minute Side to Side Shuffle]
                              Standing Triceps Extension 1 x [9 kg x 30 reps + 1 minute Kettlebell Swings with 16 kg kettlebell] & 2 x [9 kg x 21 reps + 1 minute Kettlebell Swings with 16 kg kettlebell]
                              Cable Lying Tricep Extension 1 x [25 kg x 21 reps + 1 minute Goblet Squats with 6 kg dumbbell] & 1 x [15 kg x 30 reps + 1 minute Goblet Squats with 6 kg dumbbell] & 1 x [20 kg x 28 reps + 1 minute Goblet Squats with 6 kg dumbbell]
                              Crunches 3 x 30 reps
                              run out of time for anything further. Bushfire emergency is causing all our units to stand up so need to get back to work. If all quietens down later then I might fit in the challenges I've been slack on.

                              Comment


                                I like seeing your free weight routines (I'm still learning a lot about them; been going to the gym for about 2 months).

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