A journey through the Age and lands of Pandora

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    Monday, April 10
    Warm-up:
    Power Cardio: Day 8 (2*100 reps)

    WoD:
    The Shield lv 3 with ec (30 sec rest between sets)

    Finisher:
    Arms and Chest Stretch

    Comments
    Power Cardio was an active rest day today so I decided to do a light upper body workout to grease the joints after yesterday's Power Burn workout.

    I chose The Shield because it is a good all-round upper body workout routine. I would lie if I couldn't feel yesterday's Power Burn workout



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      Tuesday, April 11
      Warm-up:
      Power Cardio: Day 9 lv 2 (30 sec rest between sets)

      WoD:
      Kratos lv 1 (30 sec rest between sets)

      Finisher:
      DD: 5 Minutes Punches with ec
      5 * 20 bicep curls (2*12,5kg)
      20 push-ups
      4 pull-ups (dead-hang)

      Comments:
      Today's Power Cardio looked deceptively easy but it was a good challenge for my cardiovascular system. I got inspired by Redline and chose to do Kratos as my "Back and bicep" day. I had to use a roof beam as my pull-up bar which made the chin-ups and pull-ups a bit more challeging. Chin-ups: 6/5/5 - pull-ups: 2/2/1.

      Comment


        Wednesday, April 12
        Morning:
        Warm-up:
        Run (Road) - total time; 41:13; 7,46km; 5'32"/km; HR 152 bpm; TE 3,8
        WoD:
        The Bouncer lv 3 (30 sec rest between sets)
        Finisher:
        Finish Line with ec
        Afternoon:
        Power Cardio: Day 10 lv 2
        P.S.

        I'm on holiday at the moment so I decided to split my training session into two. I had a great run in the morning where the road just flowed away from me as a river. I decided to do The Bouncer after my run so to challenge myself with some push-ups after my run. I like The Bouncer because of the fluid transitions from one exercise to another and because of of the combat moves.

        Power Cardio was done in the evening followed by P.S.







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          Thursday, April 13
          WoD:
          Power Cardio: Day 11 lv2 (30 sec rest between sets)
          Finisher:
          DD: 5 Minutes Raised Arm Hold. Done with ec

          Today's Power Burn almost felt like an active rest day compared to Day 3 and 7.

          Comment


            Friday, April 14
            Run (Road) - total time; 40:41; 7,51km; 5'25"/km; HR 152 bpm; TE 3,9
            Power Cardio: Day 12 (100 jump squats) (2 * 25 reps - 2 * 20 reps - 10 reps)

            Finisher:
            Finish Line with ec

            Another great run. Finish Line is a perfect post-run stretching routine. I considered doing an upper body workout but in the end I decided to make it an active rest day today.

            Comment


              Saturday, April 15
              Warm-up:
              Power Cardio: Day 13 lv2 (30 sec rest between sets)

              WoD:
              Push & Pull Workout

              Finisher:
              DD: 2 Minutes Squat Hold Punches. Done with ec.
              Stretching: Arms & Shoulder stretch

              I decided to do Push & Pull workout as my "Back and Bicep Day" workout. Again, I had to do it from a rectangular roof beam which made the grip rather difficult. 1. set: 6/6/5; 2. set: 4/5/5; 3. set: 3/6/4.



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                Sunday, April 16

                Run (Hills) - total time; 42:39; 7,67km; 5'34"/km; HR 155 bpm; TE 3,8

                Today we returned from our summer house. So it was a day with packing, travelling and unpacking. I did my run in the evening. I had planned to do Power Cardio after my run but I was too tired so I called it a day

                Comment


                  Monday, April 17
                  Warm-up:
                  The Acrobat lv 3 (no rest between sets)

                  WoD:
                  Power Cardio: Day 14 lv2 (30 sec rest between sets)

                  Finisher:
                  90 Days of Action: Day 1 lv 2 (no rest between sets)
                  DD: 2 Minutes Squat Hold Punches. Done with ec.

                  Today I did The Acrobat as my warm-up. I had been looking forward to do the Acrobat as I like the flow of the movements and because it gives a good stretch and challenges my balance and coordination. After The Acrobat I did Power Cardio. I tend to find ab workouts rather boring but I liked this one as it was a fast-paced workout still giving me a good challenge. And finally I decided to start on the program 90 Days of Action. I have had this program in my sights for quite some time.

                  I have always been impressed by those members who have completed the program because of their commitment to stick to a program for 90 days. I also find that the program has a very neat badge

                  So I will give it a try and do DoA as my warm-up/finisher or as my WoD on those days where I'm short on time like Totals. I will swap days when needed so it will fit with my main program so not to target the same area twice.

                  Comment


                    You call The Acrobat on Lvl 3 without rests a warm-up?

                    K e l l y, I take everything back, I don't feel like I'm doing enough anymore

                    Comment


                      Originally posted by twinkletoes View Post

                      K e l l y, I take everything back, I don't feel like I'm doing enough anymore


                      Comment


                        Well twinkletoes - You know me


                        Comment


                          Tuesday, April 18
                          Warm-up:
                          DoA: Day 2 lv 2 (no rest between sets)

                          WoD:
                          Power Cardio: Day 15 lv2 (30 sec rest between sets)

                          Finisher:
                          DD: 20 Sky Diver Push-Ups with ec
                          50 Pull-ups: Day 1 (6-8 pull-ups) - max: 5 pull-ups (set 5)

                          Power Cardio really tested my VO2 max today. The workout looked deceptively easy but the plank walk-outs made me out of breath after 10 reps so the last 10 reps were tough. I did every set in less than 5 minutes which I was satisfied with. I got inspired by Britt0 and started on the 50 Pull-Ups program. Also thanks to Kelly and Nebulus

                          I will aim for 20 dead-hang pull-ups.

                          Comment


                            Wednesday, April 19
                            WoD:
                            I Aim to Misbehave lv 3 (no rest between sets)
                            DoA: Day 3 lv 2 (30 seconds rest between sets)

                            I had a long day at work but managed to do a light workout in the evening.

                            Comment


                              Thursday, April 20
                              WoD:
                              DoA: Day 4 lv 2 - done with 1.25kg weight discs (no rest between sets)

                              Another busy day at work.

                              Comment


                                Friday, April 21
                                Warm-up:
                                Run (Christianshavn's Ramparts) - total time; 48:05; 8,22km; 5'51"/km; HR 148 bpm; TE 3,5

                                WoD:
                                Power Cardio: Day 16 (2*60 reps)
                                DoA: Day 5 lv 2 (no rest between sets)

                                Finisher:
                                Finish Line with ec
                                DD: 40 Swallows with ec
                                50 Pull-ups: Day 2 (6-8 pull-ups) - max: 5 pull-ups (set 5) (30sec rest between sets)
                                3 chin-ups
                                20 rep dumbbell curls (2 * 12kg)
                                20 chest expansions done with a green-colored power stretch band
                                5 chin-ups

                                A nice long training session after a busy week. It was a perfect way to start the weekend as it cleared my mind and released the tensions

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