A journey through the Age and lands of Pandora

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    Happy Birthday!

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      happy birthday!!

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        Well, spotted, I-Matanjah!

        Sundance - a happy birthday to you, mate!

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          Happy Birthday Sundance - go for a cheat day (I'm sure you earned it)

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            Happy Birthday!

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              Happy belated birthday Sundance!!

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                I-Matanjah twinkletoes TheLibrarian lpf Redline Tsunade Cortis val.lavigne86

                Thanks for the birthday greetings

                I had a wonderful Friday and we had a small birthday party for my family, Saturday with cake of course

                Click image for larger version

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                And I even got time to do Spartan Trials Day 23 in the morning so there was plenty of room for birthday buns and cake
                Attached Files

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                  Thursday, March 9

                  No training today as I’m still not at 100%.

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                    Friday, March 10
                    Warm-up: The Astronaut with ec
                    Spartan Trials: Day 17 lv 3 (1min rest between sets)
                    Finisher:
                    10 minutes of Stair Climbing with a weighted vest
                    2 * 20 chest expansions done with a power stretch band
                    20 push-ups with weighted vest (Pushers)

                    The Astronaut was done as warm-up. Push-ups were done as decline push-ups. Lunges were done as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                    Today’s Spartan Trials is one of my favorite workouts so I was really looking forward to today’s training session. I did ST with my weighted vest (10kg).

                    To quote ‘Push, Squat, Repeat':
                    Sometimes what you want is to be able to simply do something simple. No overthinking the part, no role-play in your head. Nothing that will constantly challenge your coordination and force you to be mindful of your body every single moment of the workout. This is where this "Wash, Rinse and Repeat" cycle is perfect. You can set it up and let your body do its thing while your mind takes a figurative break for a while. So, choose your level and get ready to rock it.

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                      Saturday, March 11
                      Warm-up: The Grinder with ec
                      Spartan Trials: Day 18 lv 3 (1min rest between sets)
                      Finisher:
                      Stretching


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                        Sunday, March 12
                        No training today

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                          Monday, March 13
                          DD: 15 Diamond Push-Ups completed with ec
                          DD: 50 Climber Taps completed with ec

                          Warm-up: The Astronaut with ec

                          Spartan Trials: Day 19 lv 3

                          Finisher:
                          10 minutes of Stair Climbing with a weighted vest
                          Pushers: 50 push-ups
                          2 * 20 chest expansions done with a power stretch band
                          Stretching


                          The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                          Spartan Trials Day 19 Part 1:
                          Pull-ups (dead hang): 7/5/4/3/(3)
                          Chin ups: 5 reps with a negative chin-up (60 sec rest between each rep). 1 rep (30 sec)/2 reps (20 sec)/2 reps (15 sec)
                          3 * 20 rep dumbbell curls (2*12kg)/1*16 (2*12kg)/1*20 (2*10kg)

                          Barbell curls: 40 reps (10 kg)

                          Barbell and dumbbell curls were done with wrist weights (2*1,5kg)

                          Part II was done with wrist weights (2*1,5kg)

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                            Tuesday, March 14
                            Warm-up:
                            The Astronaut with ec
                            Run (treadmill) - total time; 27:26; 5,00km; 5'39"; HR 162 bpm; TE 3,8; Elevation: 3,7%
                            10 minutes of Stair Climbing with a weighted vest

                            Spartan Trials: Day 20 lv 3


                            The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                            Also my first run in nearly two months

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                              Wednesday, March 15
                              Warm-up: The Astronaut with ec
                              Spartan Trials: Day 21 lv 3 done with ankle and wrist weights


                              The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)

                              I just barely survived a beautiful death today

                              Push-ups: 30/25/22/22/21/22/22

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                                Thursday, March 16
                                Warm-up: The Astronaut with ec

                                Spartan Trials: Day 22 lv 3


                                The Astronaut was done as warm-up. I did the push-ups as decline push-ups and the lunges as walking-lunges. Elbow plank, wall-sit and raised leg hold; each was done in 1 set (60 sec each)


                                Spartan Trials Part 1 was done on an exercise ball. For me crunches on an exercise ball is harder than 'normal' crunches as the range of motion is extended. So I had to skip Part II as my abs and core were on fire

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