ltworide Member

@ninerbuff ouch sorry to hear about the setback on your knee! Krav Maga class tonight. Strength: Barbell snatch split 1x2/leg@65 lbs Dumbbell OHP 4x8@50 lbs. 1 leg squat to bench 4x8 (left only) Barbell reverse lunge to stepup w/hip flexion 2x6/side@70 lbs; 2x6@75 lbs. Shoulder width grip pull-ups 4x3 Assessment: Thai…

Happy Saturday! Hubby's 50th birthday tomorrow, daughter came home from college so spending time with her & heading out for dinner tonight. Rest day today. Yesterday: led a circuit class (burned 300 cal) & went to Krav Maga class. Started learning side kicks. Assessment: chilli & Caesar salad for dinner. Fat macro far too…

Plyo push-ups (right hand on ball, pushup, push off floor chest over ball, land with left hand on ball & pushup); two hands on med ball pushup; chops (up & down, angled low to high), stand hold ball chest level & rotate ball side to side fast, lunge with med ball chop,

Happy Thursday! Skipping 1x1 min 3 rounds 1 min rest: Skipping 1 min Bosu T drill 10 touches Bosu hurricanes 20 touches Bosu reverse lunge to 1 leg hold with hip flexion 5 reps/side Rotational Medicine ball slams 10 reps@10 lbs. Single leg squat to bench 6/side Workout with PT included 3 minute rounds of 3 exercises/round…

Happy hump day! Krav Maga class tonight. Kettlebell double snatch split 3x2/side 5 rounds 1 min rest of: Assisted Handstand Pushup (negatives) 4 reps TRX inverted row feet on ball 8!reps Double kettlebell swings 10 reps@24 kg. Rowing 250 m. 4x20 sec rowing 10 sec rest 4x20 sec double kettlebell swing@24 kg. 10 seconds rest…

Find an activity you enjoy to do...go outside, do circuit training, play a sport you enjoy, join a dance class, martial arts...

Happy Tuesday! @ninerbuff @luluinca wishing you both all the best on your recovery! Strength today: Ez bar lunging 3x50 yards@70 lbs. Pull-ups shoulder width grip 1x4 Pull-ups side to side ahoulder width 1x2 Pull-ups wide grip 1x1 Barbell back squat 1x3@55 lbs; 1x5@95 lbs.; 1x5@135 lbs. Barbell front squats 1x4@135 lbs 5…

A good workout to me are the days I beat my PRs, learn something new &/or know I completed what I planned to do for long term consistent development. Each successful workout is one more brick in meeting my goals.

@luluinca Glad to hear the wedding went beautifully for your daughter! Had a good weekend at the Krav Maga long & hand gun seminar. I'm sporting a few new bruises, just adding to my existing collection. Today I did some yoga & have my regular Krav Maga class tonight. No strength work. Assessment: calories & macros under.…

TGIF! Cario: led a circuit class today. Strength: none. Resting up for tomorrow's 2.5 hour long gun & hand gun defence class for Krav Maga. Looking forward to it. Assessment: calories under. Low in carbs today, fat & protein macros met. Halibut, shrimp & sprouted lentils for dinner.

Happy Thursday & Welcome Fabian! Cardio: Skipping 4x3mins. Bosu T drill 2x10 2 bosu lateral lateral step w/crossover & bosu hold 4x5/side Bosu reverse lunge to step up w/hip flexion & 1 arm kettlebell press bottom up 2x5/side Strength: Barbell OHP@70 lbs. 2x3@70lbs; 1x2; 2x3; 1x2 Trap bar deadlift 6x2@245 lbs. Pull-ups…

Grip & upper body strength (pull-ups, inverted rows, push-ups) are important, I'd also add in lots of lunging (especially weighted) & crawling exercises into the mix. Is suggest a focus on strength-endurance maybe circuit style. There's always someone available to give you a hand & remember you can always bypass an…

Happy hump day! Krav Maga class tonight. Circuit 4 rounds of: Rowing 250 m. Bulgarian split squat jumps (left only) 6 reps Barbell overhead sit-ups 9 reps@45 lbs TRX 180 degree jumps 10 reps. Assessment: calories & macros on track.

Happy Tuesday! Cardio: hurdle & box jumps & cone & bosu drills, Circuit: Barbell OHP 3x3@70 lbs, 3x2@70 lbs. Trap bar deadlift 6x3@235 lbs. Shoulder width pull-ups 5x2 2 point plank 2x30 sec/side Skipping 4x1:30 mins. Assessment: Turkey sausages & basmati rice for dinner. Calories under, macros under.

Happy Monday all! Krav Maga class tonight & led a circuit class at lunch. No strength work today. Assessment: leftover pork loin & Turkey breast with basmati rice & broccolini. Macros on track, calories under.

1. I workout 5-6 days/week strength train anywhere from 2-4 times/week. 2. I do full-body workouts using large compound lifts (squats, deadlifts, chest/shoulder presses, rows, pull-ups, push-ups, etc) using body weight, barbell, dumbbells, kettle bells, TRX, free motion cable machine, resistance bands, etc. 3. I workout…

Sunday already, wow where did the weekend go? Back to the grind tomorrow! Yesterday was a rest day no workout, went for a good walk, did > 20k steps. Calories & macros on track. Today's workout: Barbell OHP 3x3@70 lbs, 3x2@70 lbs. Trap bar deadlift 6x3@235 lbs. Shoulder width pull-ups 5x2 2 point plank 2x30 sec/side…

Happy Friday, was off today so a nice long weekend for me! @robertw486 your workout didn't sound like fun, good for you for sticking it out! @luluinca the crunch time for wedding will be here &. Over before you know it, breathe, take some time for yourself if possible & enjoy the time with everyone at your house!…

Happy Thursday! Yoga class. Rowing - Tabata No power treadmill sprint incline 3 6x10sec:30 sec Cardio strength: 3 - 5 min rounds:5 min rest of angled barbell +10 lbs on bar: 1 arm clean, lateral step & self-pass 10 reps 1 arm High row with lateral step 5 reps/side 1/2 rotations 10 reps Completed: Set#1: 2 complete…

My worst DOMS was after I took a horseback riding lesson after a 20+ year hiatus... I managed to mount, complete my lesson but as for dismounting wow ouchie. I was proud of the fact that my body didn't collapse to the ground, but my legs were so sore I slid my torso against the iron stirrups & had scrape marks the full…

Happy Hump Day! Strength: Barbell reverse lunge to stepup with hip flexion 4x6@75 lbs. Parallel grip pull-ups 4x5 +1x4 Single leg squat to bench 3x15/side Dumbbell chest press on swiss ball 1x5@30 lbs; 1x5@70 lbs: 1x5@80 lbs;2x2@90 lbs. Dumbbell farmers walk 4x100 yards@80 lbs. Assessment: chicken drumsticks with swet…

Happy Tuesday! With my PT today I did various line, cone & ladder drills today. 4 rounds of: Skipping 2 mins Lunge to 1 leg hold on bosu w/hip flexion & 1 arm kettle press 5 reps/side Hand stand push-ups against wall (working on the eccentric portion) 3 reps Assessment: calories under, macros on target. Butterfly chops for…

I don't do chin-ups due to an elbow injury that makes chins painful for me. However, I do parallel grip pull-ups (5-6 setsx5 reps) & shoulder width grip pull-ups (3-4 setsx2reps) regularly. I couldn't do any when I started but it's been a long 2-3 years to get this far.

Happy Monday! Led a circuit class at lunch & enjoyed my Krav class tonight, we reviewed getting out of choke holds from behind, a very scary situation. I hope I never have to use what I'm learning. Assessment: steak, mashed potatoes with grilled onion & Caesar salad (healthier version). Macros & calories on track.

I like blending a scoop of protein powder, a banana or some avocado (for creaminess), water &/or almond/coconut/cashew milk &/or plain Greek yogurt, some frozen berries, natural PB or almond butter (if you want it), &/or vanilla extract & spices (cinnamon, nutmeg, etc) & freezing it.

Reduce the work time & increase rest time. As your cardiovascular endurance improves, you'll be able to increase the work time & decrease your rest. Keep up the good work!

Happy Sunday, enjoying the last few hours of the weekend! @luluinca yesterday was the first time I was at Five Guys burgers, all I can say is wow I'm still drooling.... Just happy I do enough exercising so I can afford a few indulgences now & again! >16k steps today. Strength: Barbell OHP 6x2@70 lbs (yeah, making great…

Happy Saturday all! Welcome Izzy! Rest day today, was feeling pretty sore after last nights Krav class. Managed over 16k steps. Assessment: five guys burger & stole a few of my sons fries! So yummy. Needless to say although I was under on total daily calories fat macros were far too high & protein way too low.

For triceps you could also add in diamond push-ups/close width push-ups.

I take Krav Maga classes & highly recommend it. I'm learning how to protect myself if ever I find myself attacked. It's a mix of martial arts, boxing & street fighting I believe. You can test to earn belts but its not ever used for ring competition. In my class there's a mix of security guards, police officers,…