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  • Whirly
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  • LizardFriend95
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    Happy Birthday!!

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  • Fremen
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    Happy Birthday

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  • JCU
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  • TheLibrarian
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    Happy Birthday

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  • j5f6r5y
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    pull-ups = 8


    DAILYDARE + EC = #80
    2 Minutes O-Pose Hold

    >>>>>>>>WORKOUTS<<<<<<<<

    GUT BUSTER =
    20 high knees + 10 march steps x 5 - 5 sets

    classic abs =
    10 sit-ups + 4 sitting twists - 3 sets

    TWO MINUTE PLANK =
    20sec full x 2, elbow x 2, raised leg each 10sec, side each 10sec

    KICKER =
    1 minute each
    side = 44
    low + high side = 36
    turning = 44
    low turning = 50
    low + high turning = 36
    double turning front = 26
    front = 38
    hook = 30
    drop back = 12
    TOTAL KICKS = 316

    SUCKERPUNCH =
    4 squats + 20 punches x 5 - 5 sets
    TOTAL PUNCHES = 500

    >>>>>>>>PROGRAMS<<<<<<<<
    >>>>>>>>>>DAY #4<<<<<<<<<<

    STRENGTH PROTOCOL = abs
    20 high crunches x 4sets
    20
    knee-to-elbow crunches x 4sets
    20
    reverse crunches x 4 sets
    20 knee crunches x 4 sets

    EPIC FIVE = Lowerbody Strength
    1min crunches
    1min flutter kicks
    1min setting twists
    1min raised leg circles (30sec each way)
    1min side leg raises (30sec per side)

    XPRESS TONE = Abs & Core
    Both sides
    20 leg extensions
    20 side leg extensions
    20 extended leg swings
    20-count hold (extended leg)

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  • j5f6r5y
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    RUN = 2.1

    pull-ups = 2

    DAILYDARE + EC = #79
    2 Minutes Leg Raise Hold

    >>>>>>>>WORKOUTS<<<<<<<<

    GUT BUSTER =
    20 high knees + 10 march steps x 5 - 5 sets

    MASTER PLANK =
    30sec elbow, 60sec side (30sec each side), 60sec raised leg (30sec each leg), 30sec elbow

    ab crunch =
    20 crunches + 10 cross crunches + 10 long arm crunches + 20 air bike crunches + 10 knee crunches + 10 reverse crunches - LEVEL III 5 sets

    FIRE PUNCH =
    20sec punches + 20sec burpees + 20sec punches + 20sec squats + 20sec punches + 20sec squats + 20sec punches + 20sec burpees + 20sec punches - LEVEL I 3 sets
    TOTAL PUNCHES =750+

    SIDE KICKS PRACTICE =
    LEVEL I 60 reps
    1. side-to-side / single kick
    2. side-to-side double kick / low and mid height
    3. forward single kicks - half of all the reps same leg then change
    4. forward single kicks - bounce & change side every time
    5. forward double kicks / low and mid height - bounce & change every kick
    + 10 push-ups after every set
    TOTAL KICKS = 300

    >>>>>>>>PROGRAMS<<<<<<<<
    >>>>>>>>>>DAY #3<<<<<<<<<<

    STRENGTH PROTOCOL = legs
    20 squats x 5sets
    20
    climbers x 5 sets
    20
    bridges x 5sets

    EPIC FIVE = Lowerbody Strength
    1min lunges
    1min side leg raises (30sec per side)
    1min reverse lunges
    1min calf raises
    1min deep side lunges
    EPIC

    XPRESS TONE =
    5 sets total
    upright rows until fatigue = 42+ 30 + 25 + 25 + 25
    10 alternating bent over rows
    bicep curls until fatigue = 30 +25 + 20 + 20 + 20
    10 knee-to-elbows - 5 reps each side

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  • j5f6r5y
    replied
    RUN = 2.1


    DAILYDARE + EC = #78
    2 Minutes Single Leg Hops on the Spot
    132 = left
    132 = right


    >>>>>>>>WORKOUTS<<<<<<<<

    GUT BUSTER =
    20 high knees + 10 march steps x 5 - 5 sets

    FIVE MINUTE PLANK =
    60sec full, 30sec elbow, 60sec raised leg (30sec each leg), 60sec side (30sec each side), 30sec full, 60sec elbow
    *(I couldn't complete the full set with out rest - the last two was where I failed- WIP)

    wash board abs =
    10 leg raises + 20 sit-ups + 10 leg raises + 20 knee-to-elbow crunches + 10 leg raises + 20 side jackknives - LEVEL III 5sets

    POWER PUNCH EXPRESS =
    5 push-ups + 20 punches x 4- 5 sets
    TOTAL PUNCHES = 400

    TURNING KICKS PRACTICE =
    LEVEL I 60 reps
    1. side-to-side / single kick
    2. front leg mid height kick / back leg low kick
    3. forward kicks mid height - half of all the reps same leg then change
    4. forward single kicks - bounce & change side every time
    5. forward double kicks / low and mid height - bounce & change every kick
    6. squat (duck) + turning kick - go as fast as you can
    TOTAL KICKS = 360


    >>>>>>>>PROGRAMS<<<<<<<<
    >>>>>>>>>>DAY #2<<<<<<<<<<

    STRENGTH PROTOCOL = back and biceps
    20 scapula shrugs - 4 sets
    20
    downward upward dog - 4 sets
    20
    reverse angels - 4 sets
    60
    backfists (30 per side | 1 set per side) - 2 sets in total
    +
    to failure
    pull-up - 3 sets
    pull-ups = 3 + 3 + 2 = (8)

    EPIC FIVE = Upperbody Strength
    30sec push-ups + 30sec punches x 5 EASY & EPIC
    TOTAL PUNCHES = 380
    *(Halfway in to this workout I had to "MAKE IT EASIER: do knee push-ups", I was really fatigued by this point in my entire workout routine)

    XPRESS TONE =
    5 sets total
    forward lunges until fatigue = 30+ 25 + 25 + 20 + 20
    tricep extentions until fatigue = 30 +25 + 25 + 20 + 20
    10 single leg deadlifts - 5 reps each side

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  • j5f6r5y
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    Click image for larger version

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    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    RUN
    = 2.1

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    pull-ups
    = 2

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    DAILYDARE + EC = #77
    40 ~S~C~O~R~P~I~O~N~T~W~I~S~T~S~

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    >>>>>>>>WORKOUTS<<<<<<<<

    GUT BUSTER =
    20 high knees + 10 march steps x 5 - 5 sets

    classic abs =
    10 sit-ups + 4 sitting twists - 3 sets

    TWO MINUTE PLANK =
    20sec full x 2, elbow x 2, raised leg each 10sec, side each 10sec

    KICKER =
    1 minute each
    side = 42
    low + high side = 30
    turning = 48
    low turning = 48
    low + high turning = 34
    double turning front = 32
    front = 30
    hook = 36
    drop back = 10
    TOTAL KICKS = 310

    SUCKERPUNCH =
    4 squats + 20 punches x 5 - 5 sets
    TOTAL PUNCHES = 500

    ~~~~~~~~~~~~~~~~~~~~~~~~~~

    >>>>>>>>PROGRAMS<<<<<<<<
    >>>>>>>>>>DAY #1<<<<<<<<<<

    STRENGTH PROTOCOL =
    to failure - 3 sets
    push-ups = 30 + 10 + 5
    diamond push-ups = 20 + 5 + 5
    tricep extentions = 10 + 3 + 1
    tricep dips = 25 + 15 + 15

    EPIC FIVE =
    30sec march steps + 30sec high knees x 5 EPIC

    XPRESS TONE =
    5 sets total
    alternating bicep curls until fatigue = 76 + 66 + 66 + 42 + 42 + 42
    10 side bends
    tricep extentions
    until fatigue = 42 + 42 + 25 + 25 + 25 + 25
    10 core twists

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  • AnnieW
    replied
    You did it! Congrats!

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  • j5f6r5y
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    August 23rd 2020

    RUN = 3.34
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    DAILYDARE + EC = #76
    60 Second Plank Punches
    Total = 72
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Archer push-ups [Official challenge]



    Archer push-ups completed 30 sets 15/15 right-left

    (I still need work on this exercise to perfect my form... always a work in progress!)

    As I mentioned in a previous post, I fractured my right Collier Bone when I was young.
    This being so, it is somewhat difficult for me to steady myself with just my right arm extended.
    As you can see my form is not as well on that side as the other.
    Last edited by j5f6r5y; August 25, 2020, 08:11 PM. Reason: added link to previous post about broken Collier Bone

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  • HellYeah
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  • j5f6r5y
    replied
    August 14th 2020 thru August 22nd 2020
    RUN = 73.29
    2 Half Marathons
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    August 14th 2020
    DAILYDARE + EC = #67
    2 Minutes Wall-Sit
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 15th 2020
    DAILYDARE + EC = #68
    2 Minutes Side Elbow Plank
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 16th 2020
    DAILYDARE + EC = #69
    30 Cross Reach Sit-Ups
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 17th 2020
    DAILYDARE + EC = #70
    3 Minutes Calf Raise Hold
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 18th 2020
    DAILYDARE + EC = #71
    20 Raised Leg Push-Ups
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 19th 2020
    DAILYDARE + EC = #72
    40 Infinity Circles
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 20th 2020
    DAILYDARE + EC = #73
    20 Fly Steps
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 21st 2020
    DAILYDARE + EC = #74
    60 Seconds Squats
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
    August 22nd 2020
    DAILYDARE + EC = #75
    40 Climbers
    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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  • Miss_Dada
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    Hey j5f6r5y!! I am glad I was an inspiration for your previous workout plan.
    However, now you are talking about ,,overuse,, ...

    Please bare in mind that everyone is completely different and has a different stamina and skills plus health issues and different goals!!

    I can not make you any workout plan, I do not know you and the only person who can do it is you!!
    it is up to you whether you want to push hard and cross your limits or take it easy and just do a little here and there

    I tried to motivate you a little, however, every one has his/her own pace and will get there when he/ she wants ( Mrsteapot80 had a better explanation for that the other day in DD chat room )

    So, I wish you a good luck , you can stick on some of new Darebee programs,pick up next challenges, continue with what you like to do

    I liked your previous work, just maybe a little advice, I 'd pick up one or two programs ( one for cardio and second for strength) and one or two challenges!( not more!!) This is doable

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  • j5f6r5y
    replied
    DAILYDARE + EC = #64
    30 Single-Leg Dead-Lifts

    ~~~~~~~~~~~~~~~~~~~

    Miss_Dada
    Thank you for pointing out the new CHALLENGE!!!

    >>>>>Maybe you would like to give me some help on making my new DAREBEE workout schedule!?<<<<<<
    >>>>>I did incorporate your last suggested workouts challenges into my routine!<<<<<<

    >>>>>Downtime gives your body the chance to repair and grow stronger so you can perform at your best.<<<<<
    >>>>>It allows your mind to focus, boosts motivation, and it reduces your chance of injury from overuse.<<<<<

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    I am still running, completing the
    DAILYDARE, and I will be training for the Archer push-ups [Official challenge]


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