Announcement

**Julian4077** · November 17, 2020, 12:54 AM

Tuesday
17/11/2020 (Day 123)

Square 1 program: Day 23 - Done at Level III

AM Gym Session
Agility 30-day challenge: Day 17 - Done
Daily Dare (16/11/2020): 40 Get-Ups - Done with Extra Credit
Built By Science: Day 8 Legs
* Barbell Squat (75 kg x 8 reps x 5 sets)
* Romanian Deadlift (62.5 kg x 10 reps x 4 sets)
* Barbell Forward Lunge (32.5 kg x 12 reps x 4 sets)
* Kettlebell One-Legged Deadlift (16 kg x 10 reps x 4 sets)
* Seated Barbell Calf Raise (75 kg x 12 reps x 4 sets)
That session took it out of me. I was hoping to fit in the WOD and other stuff but no chance. I guess I can count that as a successful workout.

**Julian4077** · November 18, 2020, 02:03 AM

Wednesday
18/11/2020 (Day 124)

Square 1 program: Day 24 - Done at Level III
Agility 30-day challenge: Day 18 - Done
Daily Dare (17/11/2020): 40 Squat Hops on the Spot - Done with Extra Credit
Stronger Today workout - Done at Level III with Extra Credit. These last two activities have help with the stiffening glutes and quads from yesterday's workout. DOMS not quite set in but hopefully can be warded off by more exercise and stretching.
Built By Science program: Day 9 Chest
* Barbell Incline Bench Press Medium-Grip (47.5 kg x 8 reps x 5 sets)
* Decline Dumbbell Bench Press (15 kg x 10 reps x 4 sets)
* Push-Ups (15 reps x 2 sets, 12 reps, 12 reps with last 2 on knees)
* Lying Cable Chest Fly (10 kg x 15 reps x 4 sets with quite a few rest/pauses on last sets)

Ambitiously started the new Cliffhanger workout as a finisher but quickly worked out that was a silly idea and will do it another time when not so fatigued.

PM Activity
Perfect Posture App: Beginner Day 26 - Done (13:20 minutes). Not sure how it ran Day 26 when I thought I hit Day 25. Oh well, guess I got to do Day 25 now.
Perfect Posture App: Beginner Day 25 - Done (8:49 minutes)

**Julian4077** · November 18, 2020, 10:25 PM

Thursday
19/11/2020 (Day 125)

Perfect Posture App: Beginner Day 27 - Done
Square 1 program: Day 25 - Done at Level III
Workout of the Day (18/11/2020): Shadow - Done at Level III with Extra Credit
30 Days of Cardio Blast program: Day 29 - Done at Level III

AM Gym Session
Agility 30-day challenge: Day 19 - Done. This is really challenging now. I feel as though my calves would exploded towards the end of each set!
Built By Science program: Day 10 Back
* Chin-Up (4, 3, 3, 2, 2). A better effort than last week but still a long way to come to be back where it used to be.
* One-Arm Dumbbell Row (15 kg x 10 reps x 4 sets)
* Incline Dumbbell Row (12.5 kg x 10 reps x 4 sets)
* Standing Face Pull (25 kg x 15 reps x 4 sets)
Daily Dare (18/11/2020): 40 Plank Rotations - Done with Extra Credit
Dead Hang 30-day challenge: Day 10 - Done
Negative Pull-Ups 30-day challenge: Day 19 - Done
50 Push-Ups 30-day challenge: Day 20 - Done

**Julian4077** · November 20, 2020, 01:31 AM

Friday
20/11/2020 (Day 126)

Perfect Posture App: Beginner Day 28 Rest Day
Square 1 program: Day 26 - Done at Level III
Agility 30-day challenge: Day 20 - Done

Universal Warmup - Done
Workout of the Day (28/8/2020): Keeper - Done at Level III with Extra Credit.
Workout of the Day (23/4/2020): Standing Abs - Done with Extra Credit

AM Gym Session
Daily Dare (19/11/2020): 2 Minutes Uneven Plank - Done with Extra Credit
Built By Science program: Day 11 Active Rest (30-45 minutes of light cardio) - Done as follows
30 Days of Cardio Blast program: Day 30 - Done at Level III and program complete!
Negative Pull-Ups 30-day challenge: Day 20 - Done
Workout of the Day (19/11/2020): Splits - Done with Extra Credit
Dead Hang 30-day challenge: Day 11 - Done
Optimum Burn workout - Done at Level III with Extra Credit
50 Push-Ups 30-day challenge: Day 21 - Done
10,000 Punches 30-day challenge: Day 19 - Done

PM Activity
Protagonist workout - Done at Level III with Extra Credit
10,000 Punches 30-day challenge: Day 20 - Done
Everyday Stretching - Done