Replies
-
Hey All, Late entry for yesterday. Cardio: 22,940 steps Strength: Rest day - yass ! Assessment: Mince and salad.
-
Hey MFPs, Happy Tuesday! Cardio: 22,940 steps Strength: BB OHP: 3 sets x 8 reps @ 40kg Assisted pull up: 3 x 8 DB upright row: 2 x 10 @ 30 2 x 10 @ 34 Lying leg curl: 2 x 10 @ 65 2 x 10 @ 67.5 Calf raise: 2 x 10 @ 24 2 x 10 @ 32 Assessment: OHP felt like my collar bone was going to pop out during warm up but levelled…
-
Happy Monday all, Where did the weekend go let alone the month of January? Cardio: 22,927 Strength: 15 min warm up - assault bike - stretches - foam rolling. BB Bench Press: 1 set x 6 reps @ 80kg 1 x 6 @ 85kg 1 x 8 @ 90kg BB Squat: 1 x 6 @ 70 1 x 6 @ 80 1 x 8 @ 80 TBar Deadlift: 2 x 6 @ 107.5 1 x 8 @ 117.5 DB curls: 3 x 10…
-
Happy Saturday. Lazy day plodding around the house. Cardio: 8050 steps Strength: 50 min ( 10 min warm up - assault bike / foam rolling / stretches ) DB incline press: 2 sets x 12 reps @ 33.5kg Leg ext: 1 x 12 @ 70 Seated row: 2 x 12 @ 45 DB lateral raise: 2 x 12 @ 20 Lying leg curl: 2 x 12 @ 60 Calf raise: 2 x 12 @ 16…
-
Hey soldiers, T.G.I.F!! Cardio: 20,065 steps Strength: Rest day Assessment: Mince, beans, salad. Now for some quality PS4 time.
-
Is it Friday yet? Thursday sessh done & dusted. Cardio 20,861 steps Strength: ( 10 min warm up - assault bike / foam roller / stretches ) Bench Press: 2 sets x 7 reps @ 70kg BB Squat: 2 x 7 @ 60 Seated Row: 2 x 7 @ 45 DB single preacher curl: 2 x 12 @ 12 Triceps ext: 2 x 12 @ 12 Assessment Deload week. 1 less set & less…
-
Happy Hump Day all, Rest day today. Cardio: 20,041 steps Strength: Rest Assessment: Chicken and salad dinner.
-
Hey Soldiers, Happy Tuesday. Cardio 20,476 steps Strength BB OHP: 2 x 6 @ 30kg Assisted pull up: 2 x 6 DB upright row: 3 x 8 @ 30 Lying leg curl: 3 x 8 @ 60 Standing calf raise: 3 x 8 @ 24 assessment Deload week. Mince and beans for dinner.
-
Happy Monday All, Awesome consistency @ninerbuff ! Despite a busy day you still find the time update your log here - Mad Respect Just wrapped up the long weekend celebrating Australia day with a few cold ones, BBQ and good company. Back to reality & routine today. Cardio: 21,776 steps Strength Bench press: 2 x 4 @ 80kg BB…
-
Happy hump day all, cardio 18,062 steps strength BB OHP: 3 x 8 @ 40kg / 40 / 45 Assisted pull up: 3 x 8 @ bodyweight DB upright row: 4 x 10 @ 30 / 30 / 33.5 Lying leg curl: 4 x 10 @ 70 / 70 / 70 / 80 Calf raise: 4 x 10 @ 33.5 / 40 / 40 / 45 assessment pulls ups are starting to feel a little more normal and not soo…
-
... cont from my laptop. Mobile doesnt want to upload doh! Missed my regular Monday session due to extreme heat conditions here. Def dont like missing Monday workouts. Just means i have to tweak the rest of the week so all good. cardio 15,100 steps strength: BB bench press: 3 x 6 @ 90 / 95 / 95 BB squat: 3 x 6 @ 80 / 90 /…
-
Happy Tuesday folks. Missed my regular Monday session due to extreme heat
-
Hey soldiers, Happy Saturday. It was a rest day for me yesterday. cardio 8544 steps strength DB incline press 3 x 15 @ 40kg / 45 / 45 Leg ext: 2 x 20 @ 80 / 90 Seated row: 3 x 15 @ 55 / 55 / 60 DB lateral raise: 3 x 15 @ 24 Hamstring curl: 2 x 20 @ 60 1 x 15 @ 70 Calf raise: 2 x 15 @ 24 1 x 15 @ 36 Assault bike: 10 sec…
-
Hey soldiers, Happy Thursday! cardio 16,603 steps strength Strength: (15 warm up / down) BB bench press: 3 x 9 @ 70 / 80 / 85kg BB squat: 3 x 9 @ 65 / 70 / 75 Seated row: 3 x 9 @ 50 / 55 / 65 Preacher DB singles 3 x 15 @ 12 / 12 / 14.5 DB triceps ext: 3 x 15 @ 12 / 12 / 14.5 Assesment Happy with my form on squats with no…
-
☺
-
Hey soldiers, Half mark Wednesday! Cardio 60 min bike ride strength Rest day Assessment Slowly catching up on much needed sleep. Eggs and salad for dinner.
-
Happy Tuesday but wish it was Friday all, cardio 13,136 steps strength BB ohp 3 x 8 @ 40kg Assisted pull up 3 x 8 DB upright row 1 x 10 @ 28.8 1 x 10 @ 33.6 2 x 10 @ 40 Hamstring curl 1 x 10 @ 60 2 x 10 @ 70 1 x 10 @ 80 Calf raise 1 x 10 @ 24 2 x 10 @ 40 1 x 10 @ 45 Assessment Felt sluggish, lack of sleep but got it done.…
-
Hey soldiers, Magic Mondays. Cardio: 17,954 steps Strength: (15min warm up / down) Bench press 1x6 @ 90kg 1x6 @ 95 1x6 @100 BB squats 1x6 @ 80 1x6 @ 90 1x6 @ 100 Trap Bar D/L 1x6 @ 107.5 2x6 @ 117.5 DB curls 3x10 @ 34 Triceps Ext 1x10 @ 14.6 2x10 @ 17 Assesement: Right shoulder held out no issues. Happy with form on squats…
-
Happy Saturday all, Rest day for me yesterday. Cardio: 12,968 Strength: DB incline press: 3x15 Leg Ext: 2x20 Seated row: 3x15 DB lateral raise: 3x15 Lying leg curl: 3x15 Calf raise: 3x15 Assessment: Home made chicken sandwiches for dinner.
-
Soldiers, Happy Friday eve! Cardio: 15,398 steps (11.5) Strength Bench press: 3x9 BB squat: 3x9 Seated row: 3x10 Bicep curl singles preacher: 3x15 Bicep ext: 3x15 Assessment: Don't want to jinx myself but I feel like I've returned to my pre injury form. Squat form felt on point today, Happy with today's session. Salad,…
-
Hey All, Cardio: 15,099 steps (60 min bike ride Inc.) Strength: Rest Day Asseasment: Salad & Kanga mince
-
Happy Tuesday all, @ninerbuff I hear you mate. I definitely don't bounce back as quick as what I use to. Lol Cardio: 10,086 steps Strength: BB OHP: 3x8 Pull ups: 3x8 DB upright row: 4x10 Hamstring curl: 4x10 Calf raise: 4x10 Assessment: Energy felt good throughout. Still green when it comes to pull ups (band assisted) but…
-
Hey everyone, @Catawampous I'd be happy to swap for colder weather right now. We hit 45.4 degrees Celsius (113.72) yesterday just too hot to do anything strenuous. Today was better at 39.. It's weird, anything under 40 is bearable but as soon as the temp starts with the number 4, all bets are off lol. CARDIO: 18,170 steps…
-
Happy Saturday All, Cardio: 6991 steps strength DB incline press: 3x15 Leg Ext: 2x15 Seated Row: 3x15 DB lateral raise: 3x15 Lying leg curl: 3x15 Calf raise: 3x15 Assessment: Hot day hitting 39 degree celsius (102) & managed to get my workout done early in the AM before the heat set in. Tomorrow's Outlook is going to be…
-
T.G.I.F I returned back to work this week on Thursday but felt like I worked the whole week. Lol CARDIO: 60 bike ride STRENGTH: rest day ASSESSMENT: Eggs, lentils and salad.
-
Hey people, You'll be that seasoned guy at the gym in no time @Zeuggma CARDIO: 11,384 steps (+ 20 mins bike ride) STRENGTH: bench press: 3x9 Squat: 3x9 Seated row: 3x10 Bicep curls: 3x15 Triceps ext: 3x15 ASSESSMENT: salad, beans and kanga mince for dinner.
-
Hey Everyone, Happy Wednesday. Last day of holidays for me, back to work tomorrow. Not a bad thing at least I'll have some structure again sad to say. CARDIO: 8296 steps (6.43klm) STRENGTH: Rest Day ASSESSMENT: Low key kind of day at home being a domestic gladiator. Corn beef and rice for dinner.
-
Hey Everyone, Just purchased a mountain bike today, ready for pick up Thursday. Cant wait to get my ride on and mix up cardio on rest days. CARDIO: 14,917 steps (11.3klm) STRENGTH: OHP: 3x8 Band Assisted Pull up: 3x8 DB Upright Row: 4x10 Lying Leg Curl: 4x10 Calf Raise: 4x10 ASSESSMENT: First time doing pull ups, felt like…
-
Happy New Year everyone! Been busy since Xmas but still managed to get in a few workouts. Hope you've all been well. CARDIO: 10,394 Steps (7.71klm) STRENGTH: Bench Press: 3x6 BB Squat: 3x6 Deadlift: 3x6 Bicep Curl: 3x10 Triceps Ext: 3x10 ASSESMENT: Form on squats ok, need to work on bracing and ques. Chicken and eggs for…
-
T.G.I.F!! Finally the last day of work has come and gone. Ready to embrace the holidays!! Cardio:21,039 steps (15.9klm) Strength: Bench Press: 3x6 BB Squat: 3x6 Deadlift: 3x6 Bicep Curl: 3x10 Tricep extension: 3x10 Assessment: Felt good to load up today and even hit a PB on deads. Chicken and chips for dinner.
