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    Saturday
    7/11/2020 (Day 113 again)

    50 Push-Ups a Day challenge: Day 26 - Done with Extra Credit
    Square 1 program: Day 13 - Done at Level III

    PM activity
    Workout of the Day (6/11/2020): Action Hero - Done at Level III with Extra Credit
    Daily Dare (6/11/2020): 60 Seconds Tree Pose - Done with Extra Credit
    Everyday Stretching (Light) - Done

    Comment


      Sunday
      8/11/2020 (Day 114 Again)

      50 Push-Ups a Day challenge: Day 27 - Done with Extra Credit
      Agility 30-day challenge: Day 7 - Done
      Daily Dare (7/11/2020): 30 Seconds Push-Up Plank - Done with Extra Credit
      Agility 30-day challenge: Day 8 - Done
      Workout of the Day (7/11/2020): Mistborn - Done at Level III with Extra Credit
      Square 1 program: Day 14 - Done at Level III

      Comment


        Monday
        9/11/2020 (Day 115)

        50 Push-Ups a Day challenge: Day 28 - Done with Extra Credit
        Agility 30-day challenge: Day 9 - Done
        Square 1 program: Day 15 - Done at Level III
        50 Push-Ups 30-day challenge: Day 18 - Done
        Hollow Hold 30-day challenge: Day 21 - Done
        Tricep Dips 30-day challenge: Day 12 - Done
        Daily Dare (8/11/2020): 2 Minutes Sitting Down Leg Raises - Done with Extra Credit
        ROMWOD (20201109 - Full Body) - Done (18:29 minutes)
        Workout of the Day (8/11/2020): Chase - Done at Level III with Extra Credit
        Stronger Arms workout - Done at Level III with Extra Credit

        Kung Fu - 2 hours (1/2 hr Assistant Instructor training, 1 hr class, 1/2 hr applications/sparring)

        Comment


          Tuesday
          10/11/2020 (Day 116)

          50 Push-Ups a Day challenge: Day 29 - Done with Extra Credit
          Agility 30-day challenge: Day 10 - Done
          Square 1 program: Day 16 - Done at Level III

          AM Gym session. I am determined not to be stuck in a rut like September & October and chained to my desk for 10 hours a day. I've taken on a new program which is six weeks long which will take me up to the end of the year. I really want to finish something this year and I hope this will be it. Started on the supplements again and first pre-workout in years. OMG I am flying!! Forgot how good this stuff is!
          Workout of the Day (9/11/2020): Origin Story - Done at Level III with Extra Credit
          Built By Science program: Day 1 - Legs
          * Barbell Squat (60 kg x 8 reps, 65 kg x 8 reps, 70 kg x 8 reps x 2 sets). Trying to resist the temptation to go heavier until I get used to lifting again.
          * Romanian Deadlift (60 kg x 10 reps x 4 sets)
          * Barbell Forward Lunge (30 kg x 12 reps x 4 sets)
          * Kettlebell One-Legged Deadlift (16 kg x 12 reps x 4 sets)
          * Seated Barbell Calf Raise (70 kg x 12 reps x 4 sets)
          Daily Dare (9/11/2020): 60 Seconds Flutter Kicks - Done with Extra Credit
          Tricep Dips 30-day challenge: Day 13 - Done
          Dead Hang 30-day challenge: Day 4 - Done

          So far, so good.

          Comment


            Julian4077
            Started on the supplements again and first pre-workout in years. OMG I am flying!!
            are you sure it was a suplement? 😁😃😈

            Comment


              Originally posted by Miss_Dada View Post
              Julian4077
              are you sure it was a suplement? 😁😃😈
              Well, I hope the white powder in the jar was pre-workout....

              Comment


                Good luck with your six weeks program

                Comment


                  Thanks Gandhalfit , I hope I can stick with it. Its coming on the quieter part of the year so I should be able to.

                  Comment


                    Wednesday
                    11/11/2020 (Day 117)

                    50 Push-Ups a Day challenge: Day 30 - Done with Extra Credit and challenge complete!
                    Agility 30-day challenge: Day 11 - Done

                    AM Gym Session
                    Here & Now workout - Done at Level III with Extra Credit
                    Built By Science program: Day 2 - Chest. I didn't have a problem with yesterday's tempo count (3-0-1 : 3 count down, 0 count hold, 1 count up) but today it was a contributing fatigue factor.
                    * Barbell Incline Bench Press Medium-Grip (45 kg x 8 reps x 4 sets)
                    * Decline Dumbbell Bench Press (10 kg x 12 reps x 2 sets, 12.5 kg x 12 reps x 2 sets). Not the most ideal set up - a flat bench with on end balanced on a stack of weight plates. Did the job though.
                    * Push-ups (4 sets of 15 reps - Couldn't do the 3-0-1 count on these. Chest and triceps already fatiguing. Ended up 1 set of 15 (normal pace), 1 set 15 with rest pauses, 1 set 7 then 8 on knees to finish, 1 set 5 with last 10 on knees with rest pauses.
                    * Lying Cable Chest Fly (10 kg x 10 reps + 5 kg x 5 reps, 5 kg x 15 reps x 3 sets). Count on this activity was 2-2-1.
                    Talk about it going to hurt tomorrow or more likely Friday with DOMS. Can already feel my legs starting to tighten up. Glad I did Here & Now just to get them moving somewhat.
                    Daily Dare (10/11/2020): 40 Prone Reverse Fly - Done with Extra Credit. Tank was pretty much empty by this stage and only just managed to complete them.
                    Dead Hang 30-day challenge: Day 5 - Done. Because it required little effort to just hang there for a few seconds.
                    Had to finish up here as it was fast approaching 11 am for the Remembrance Day commemoration.

                    PM Activity
                    Square 1 program: Day 17 - Done at Level III

                    Comment


                      Thursday
                      12/11/2020 (Day 118)

                      Well I got up early and left for work early all pumped up for a day with multiple exercise breaks planned because the hierarchy are away and I'm close to caught up from my time off. Only to get to work and realise that I left my work keys at home...
                      So not only was I locked out of my own office, I also had no access to my locker with gym clothes or work clothes. I ought to give myself an upper cut but based on this morning's efforts, I'd probably miss!
                      Anyway a team leader from down the corridor has a key that opened my office and I figured I can do without gym clothes today and just stay in my ripped jeans.

                      AM gym session. I might not have the gear but that wasn't going to stop me today.
                      Square 1 program: Day 18 - Done at Level III
                      Daily Dare (11/11/2020): 40 Squat Hold Side Bends - Done with Extra Credit
                      Agility 30-day challenge: Day 12 - Done
                      Built By Science program: Day 3 - Back
                      * Chin Ups (4 set to failure - 3, 2, 2, 1). I haven't done Chin-Ups in so long I am not surprised I don't have the strength to do more than I did. We'll see how this is in 6 weeks time. Also no chance of doing them in today's tempo of 3-1-1. I was thankful for what I could muster without trying to put conditions on top of them. Also I am using this week to form a baseline for future training and to measure progress. A lot of the exercises in this program I have not done for a long time so will expect difficulties as I re-discover certain muscle groups.
                      * One-Arm Dumbbell Row (12.5 kg x 10 reps x 4 sets)
                      * Incline Dumbbell Row (10 kg x 10 reps x 4 sets)
                      * Standing Face Pull (20 kg x 10 reps x 2 sets, 25 kg x 10 reps x 2 sets). Tempo on this one was 2-1-1.
                      Dead Hang 30-day challenge: Day 6 - Done
                      Tricep Dips 30-day challenge: Day 14 - Done
                      Negative Pull-Ups 30-day challenge: Day 17 - Done

                      PM Activity
                      10,000 punches 30-day challenge: Day 17 - Done. Just to keep the pecs moving after being hammered yesterday.

                      Comment


                        A small inconvenience considering life right now. It is annoying but you got through it

                        Comment


                          Friday
                          13/11/2020 (Day 119)

                          Square 1 program: Day 19 - Done at Level III

                          AM Gym Session
                          Built By Science program: Day 4 Active Rest. So cardio here we come.
                          Daily Dare (12/11/2020): 40 Climber Taps - Done with Extra Credit
                          Agility 30-day challenge: Day 13 - Done
                          Dead Hang 30-day challenge: Day 7 - Done
                          Cardio Blast program: Day 26 - Done at Level III. I had been avoiding this because my knees cringed every time I looked at the page but its now done and time to move on.
                          Negative Pull-Ups 30-day challenge: Day 18 - Done
                          Tricep Dips 30-day challenge: Day 15 - Done
                          Workout of the Day (12/11/2020): Best Thing Since Sliced Bread - Done at Level III with Extra Credit

                          PM Activity
                          Perfect Posture App: Beginner 23 - Done
                          10,000 Punches 30-day challenge: Day 18 - Done in 4 sets

                          Comment


                            Saturday
                            14/11/2020 (Day 120)

                            Square 1 program: Day 20 - Done at Level III
                            Daily Dare (13/11/2020): 20 Forward Bends - Done at Level III
                            Perfect Posture App: Beginner Day 24 - Rest Day
                            Built By Science program: Day 5 Shoulders
                            * Alternating Standing Shoulder Press (10 kg x 8 reps x 4 sets)
                            * Seated Rear Delt Fly (5 kg x 12 reps x 4 sets)
                            * Standing Cable Wood Chop (7.5 kg x 12 reps x 3 sets, 10 kg x 12 reps x 1 set)
                            * Dumbbell Farmer's Walk/Loaded Dumbbell Carry (20 kg x 100 ft/35m walk x 4 sets) - Done with 2 x 20 kg Kettlebells
                            Tricep Dips 30-day challenge: Day 16 - Done
                            Dead Hang 30-day challenge: Day 8 - Done
                            Workout of the Day (13/11/2020): Leg Day - Done at Level III with Extra Credit
                            30 Days of Cardio Blast: Day 27 - Done at Level III
                            50 Push-Ups a Day 30-day challenge: Day 19 - Done

                            Comment


                              Sunday
                              15/11/2020 (Day 121)

                              Daily Dare (14/11/2020): 40 Leg Raises - Done with Extra Credit
                              Square 1 program : Day 21 - Done at Level III

                              PM Gym Session. Wanted to go in to work to use the gym just to make sure I got the equipment I wanted, when I wanted rather than wait it out at the local gym.
                              Agility 30-day challenge: Day 15 - Done
                              Built By Science program: Day 6: Arms & Abs
                              * Close-Grip Bench Press (37.5 kg x 10 reps x 3 sets, 40 kg x 10 reps x 1 set)
                              * Cable Overhead Triceps Extension (25 kg x 12 reps x 4 sets)
                              * Dumbbell Bicep Curls (10 kg x 10 reps x 4 sets)
                              * Hammer Curls (10 kg x 12 reps x 4 sets)
                              * Ab Roller (8 reps x 2 sets). Ab Roller missing so improvised with dumbbell.
                              * Pallof Press (10 kg x 20 seconds x 1 set, 15 kg x 20 seconds x 2 sets)
                              * Exercise Ball Pull-In (8 reps x 3 sets)
                              * Single-Arm Side Deadlift (20 kg x 10 reps x 3 sets)
                              Dead Hang 30-day challenge: Day 9 - Done
                              Tricep Dips 30-day challenge: Day 17 - Done

                              Comment


                                Monday
                                16/11/2020 (Day 122)

                                Agility 30-day challenge: Day 16 - Done
                                Square 1 program: Day 22 - Done at Level III

                                PM
                                Workout of the Day (15/11/2010) - Go Ahead Make My Day - Done at Level III with Extra Credit
                                Daily Dare (15/11/2020): 200 Backfists - Done with Extra Credit

                                Considering doing more but the temperature that was meant to be 29'C turned out to be 37'C (98.6 F) so took advantage and did some washing because the temperature combined with the strong breeze meant everything was dry within an hour! Sometimes you take the opportunities when they present themselves.

                                Kung Fu - 2 hours (1/2 hr Assistant Instructor class, 1 hour class, 1/2 hr Applications/Sparring)

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