RedStone Posted January 27, 2017 Author Report Share Posted January 27, 2017 Back to training after the comp! Weds: Interval running. No idea how to gauge my pace. May look into this. 3-4 minutes on, 500' ish walking X6 (or 7, I lost count and did an extra just in case) Still residing in smoke city, so did some general movement circuits with Lou yesterday, and may do the same on Saturday depending on how I feel. T&F X4 Strength Circuit X10 Goblet Squats 16Kg X10 DB Press 20# X10 BW Rows X10 Single Leg Split Squat 20#DBs Left leg in particular was in a bad way so I did one more set at the end (Rx was 4 - 5 sets) but did the gob and split squats BW with hands to press. New program is going to be intense. it's a 5 week jam that's going to end up being 6 since I'm still only 3X per week. (It's a 4x week thing.) (Or maybe it's time to find another supplemental place to train. I hear the high school allows gym memberships for $300 a year...) A - Big 3 B - Squat + Shoulder/Back C - DL + Shoulder/Back D - Bench + Shoulder/Back All days have "Abs of choice" First 4 weeks is AMRAP up to 3 left in the tank, then 2, then 1, then deload on week 5. Looks like I've been taken quite seriously when I said I want to fix my shoulder imbalances and work up my back strength... 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted January 31, 2017 Author Report Share Posted January 31, 2017 Saturday: T&F (intense) Warmups 10X Side stretch to plank to side plank reach (they probably did more... this is when I jumped in) 3X Minimal rest 15 pushups 15 BW rows on rings 3X minimal rest 2X Walking lunges for distance 30#DBs (Apx 100' total) 20X Mountain climbers 10X V Ups (pray for death) 2X minimal rest (Rx was 3X but I almost barfed and/or passed out) 5X DB Snatch 30# one side 5X DB Press 30# same side (I had to do push press) Same on other side X3 Team ball passes 15# slam ball* IG below (Seated in a row, feet up, pass slam ball from person to person, person on end taps the ground and passes back. Repeat. Pray for death.) X3 Team plate passes (in plank) 3X 10# plates (Lined up in a row in plank, person on end passes 10# weight to next person etc, last person puts it on the floor next to them. Once all 3 plates are stacked there, repeat in opposite direction. Pray for death.) 4X floor walks on gliders for distance (apx 200' total) Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted January 31, 2017 Author Report Share Posted January 31, 2017 Started new program today! Decided to wait through the weekend so I could get more rest, but got myself all beat up joining in some of the guys HIT stuff^^^ T&F 2X AC 12X Banded Good Mornings 12X Banded Dislocates 12X Band Pulls 10X X-Body ea si Deficit Deadlifts 3X 95# 3X 115# 3X 135# 12X 145# 15X 145# Hi Bar/Narrow Stance Squats 5X 45# 3X 75# 3X 90# 2X10 115# Wide Grip Bench 5X 45# 2X5 70# 3X15 Ab Wheel Superset 3X15 Hanging Crunch Left quad is still bugging me. Run planned for tomorrow. 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 4, 2017 Author Report Share Posted February 4, 2017 Exhausted, first day of 2 sessions. Increased calories. Mid day: interval sprints X10 100 yards on 75 (?) walking Evening: T&F X2 AC 12X Banded good mornings 12X Banded dislocates 12X Banded face pulls 10X Xbody easi Deficit Sumo DLs 5X 115# 3X 135# AAMRAP-3 3X10 155# Pull Ups AMRAP-3 2X2 Band Assisted 2X5 Lat Raises AMRAP-3 10X 10# 12X 10# Bench Leg Raise 4X15 (I do these in 2 parts - first to perpendicular, then I allow a roll and lift off the bench to bring toes to forehead and hit that upper core.) 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 7, 2017 Author Report Share Posted February 7, 2017 Running 6X 3mins running or jogging, 100 yards walking I'm currently covering aprx 500-700yards in 3 mins, strongest on laps 2 and 5 or 6. Track and Field 2X AWC DX2 Banded lat walk 10X Y Handcuff 15X Banded Face Pulls 15X Med Ball Slams 10# Wide Grip Bench 5X 45# 5X 55# AMRAP-3 75# 12, 10, 11, 12 Front Squats (found a firm and comfortable position with cross arm) 3X 65# AMRAP-3 75# 10, 12 Bent Rows 5X 65# 5X 85# AMRAP-3 90# 15, 15 Upright DB Row AMRAP-3 20# 11, 12 Long Lever Leg Lift 4X 15 *running done just before workout. Carb heavy day, didn't need a snack until halfway through bench. 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 9, 2017 Author Report Share Posted February 9, 2017 Workouts are getting back to the 2 hour range. T&F 2X Activation Circuit 12X Banded GMs 12X Banded Dislocates (I always do like 3easi side to side also) 12X Banded Face Pulls 10X X Bodyeasi Deficit Deadlifts (Excellent form correction on depth of hips) 5X 95# 4X 115# 3X 135# AMRAP-3 8X 150# 8X 150# Hi Bar Squat 5X 65# 5X 95# AMRAP-3 10X 120# 10X 120# Wide Grip Bench 5X 45# 5X 65# 6X 75# 6X 75# Hi Bar GMs 5X 75# 3X 95# 10X 120# 10X 115# (I was afraid I took the first set poverty and deloaded. They felt the same, but I shot video of 115 and it looked ok. Won't deload next time. Abwheel 3X 15 Superset Hanging Crunch 3X 15 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 14, 2017 Author Report Share Posted February 14, 2017 T&F 2X WAC 12X Banded GM 12X Banded Dislocates 12X Banded Face Pulls 10X X Body easi Deficit Deadlifts 5X 115# 3X 135# 3X 145# AMRAP-3 3X12 160# Banded Over Hand Pullups AMRAP-3 2X5 DB Lat Raises AMRAP-3 2X7 12# Bench Leg Raises to Forehead 4X15 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 16, 2017 Author Report Share Posted February 16, 2017 Same day, same session. Total time apx 2.5 hours, maybe a little less 20-30 mins mobility/stretching - hip dominant cause need Dreadmill 6X 3mins on/2 off (3mi running total - I still don't know how to sort out my pace yet) Note: 2nd half was too easy @4.5 mi 2X AWC DX2 Lat Band Walk 15X Y Handcuff Stretch 15X Banded Face Pulls 15X Med Ball Slams 10# Wide Grip Bench 5X45, 5X65 AMRAP-3 7X 80# 11X 80# 9X 80# 10X 80# (Wrist pain stopped me before anything else) Front Squats 5X65# AMRAP-3 2X12 80# Pendelay Rows 5X 85# AMRAP-3 11X 95# 12X 95# DB Upright Rows AMRAP-3 10X 25# 10X 25# Ab wheel >Superset< Hanging Crunches 3X15 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 18, 2017 Author Report Share Posted February 18, 2017 Sprint Intervals 3X 30secs on 6MPH 5X 30secs on 8MPH (Walk to recovery in between) I apparently skipped all my warmups... Deficit Deadlifts 5X 135# 3X 155# AMRAP-2 8X 165# 10X 165# Hi Bar Squat 5X 85# 3X 115# AMRAP-2 13X 125# 15X 125# Wide Grip Bench 2X5 80# Good Mornings AMRAP-2 16X 125# 16X 125# 18X 125# Weighted Planks - 35# Plate 3X45 seconds on/45 seconds off 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 21, 2017 Author Report Share Posted February 21, 2017 One session. 2+ hours, low energy (bad sleep last night) but despite the grind everything felt solid. Intervals 8X 3mins run @5mph/1min walk @2mph X2 Activation Circuit 2XD Lat Band Walks 10X Y Cuffs 15X Banded Facepulls 15X Med Slam Ball 10# Front Squats AMRAP-2 6X18 70# Incline DB Press AMRAP-2 13X 30# 10X 30# 10X 30# 13X 30# Pendelay Rows AMRAP-2 3X10 95# KB Upright Rows APRAP-2 3X10 40# Leg Raises 4X15 EDITED TO ADD: We put up a pull up bar over the weekend, and thanks to some form suggestions from @DarK_RaideR they're coming up more solidly. Pulled 4x clean strict pull ups this morning. Goal is 10 by May. 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Kanaman Posted February 22, 2017 Report Share Posted February 22, 2017 That is a helluva lot of work. Quote Level 12 Warrior - not sure how that happened Battlelog: Kanaman Lifts Things Epic Quests: Kanaman's Epic Quest of Awesome Epicness Link to comment
RedStone Posted February 23, 2017 Author Report Share Posted February 23, 2017 Legs and knees hurting badly today, but no red flags. Just feels like wear and tear. T&F 2X Warmup Circuit 12X Banded GM 12X Banded Dislocates 12X Banded Facepulls 10X X Body Easi Deficit Deadlifts 2X3 135# 3X 155# AMRAP-2 3X10 165# Pull Ups 1X4 1X4 +1poverty 1X3 Lat Raise (These continue to be a problem) AMRAP-2 3X10 12# Ab Wheel - Superset - Hanging Crunches 3X15 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 25, 2017 Author Report Share Posted February 25, 2017 Trouble with recovery this week, despite good cals and sleep. Really felt beat up by the time I got to TSA Going to get a new pair of shoes. Friday afternoon, hit the track at 4:30ish. Home from TSA (right after) around 7:15. Sprint intervals 6X 1000yards/ walk to recover between T&F 2X AWC 2XD Lat Band Walks 10X Y Cuffs 15X Banded Face pulls 15X Med Ball Slams 10# Wide Grip Bench 2X8 45# 5X 65# AMRAP-2 4X13 80# Frt Squat 5X 65# AMRAP-2 2X15 80# Pendelay Rows 5X 80# AMRAP-2 13X 95# 15X 95# Upright Rows AMRAP-2 10X 25# 13X 25# 35# Weighted Planks 5X 35 seconds on 15 seconds off Superset Straight Leg Sit ups 5X 35 seconds on 15 seconds off (Really struggled on this set, smokeville. last two sets of planks had some Lou assist) 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted February 28, 2017 Author Report Share Posted February 28, 2017 Brutal day. Elected to run tomorrow instead (if time allows), due to personal extraneous circumstances. This took nearly 2.5 hours. Note, the squats ironed out the quad pain I had after the deadlifts. This is the first workout of the last week before deload. T&F 2XWAC 12X Banded GM 12X Banded Dislocates 15X Banded Face pulls 10X X Body easi Deficit Deadlifts 2X5 135# 2X3 155# AMRAP-1 9X 170# 10X 170# Hi Bar Squat 2X5 85# 2X3 105# AMRAP-1 2X20 125# Wide Grip Bench 2X5 65# 2X7 75# Good Mornings 2X5 85# 2X3 105# AMRAP-1 2X20 125# 1X25 125# Ab Wheel 3X15 Superset Hanging Crunches Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 2, 2017 Author Report Share Posted March 2, 2017 Not running on Monday worked out great. I ran yesterday (Tuesday) doing the typical 8X3mins with recovery walking in between. Used my new trail sneakers and got fancy parkourish on benches and junk, and did some lateral weaving up and down hills as I went. Tonight was front squats and I feel way better than I have lately in terms of being beat up. I'm taking this as a cue to run on recovery days and will continue that into the next few weeks to see how it goes T&F (forgot) 2X AWC 2XD Lat Band Walks 10X Y-Cuffs 15X Banded Face Pulls 15X Med Ball Slams 10# Front Squats AMRAP-1 6X19 70# Incline DB Press AMRAP-1 2X12 35# Pendalay Rows 5X 85# AMRAP-1 3X14 100# DB Upright Rows AMRAP-1 2X12 25# Weighted Planks 35# Plate 4X 45secs on/45 secs off 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 4, 2017 Author Report Share Posted March 4, 2017 Last deadlift volume night before de-load so I did the warrior tons of deadlifts mini. I also took PWO for the first time It was fruit punch and delicious, but too unusual of a workout for me to gauge it's general effects. After the deadlifts I felt light and tingle brained, all throughout the rest of the workout. T&F X2AWC 12X Banded GMs 12X Banded Dislocates 15X Facepulls 10X X Body easi Deficit Deadlifts for mini challenge 100X100# 20 @ 30.22secs 40 @ 1:12 60 @ 2:03 80 @ 3:29 100 @ 4:53 Pull ups 3X4 DB Lat Raises 12# 3X10 Abwheel/Hanging crunch superset 3X15 AH. Sprints will not happen tomorrow, for obvious reasons. Maybe Sunday. 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 7, 2017 Author Report Share Posted March 7, 2017 Long session today, 4-7pm. POW trial 2. Strong rating, 4.5ish T&F 2X AWC DX2 Lat Band Walks 10X Y Cuffs 15X FacePulls 15X Med Ball Slams 10# Wide Grip Bench 3X5 45# AMRAP-1 14 X70# (oops) 2X14 80# 17X 80# Front Squat 5X 65# AMRAP-1 17X 80# 20X 80# Pendelay Rows 2X5 80# AMRAP-1 17X 100# (Touch and go, oops) 17X 100# 20X 100# Upright DB Rows AMRAP-1 3X15 25# Deficit Reverse Leg Extensions 4X15 15X 30sec sprint/ 60 seconds walk to recover _____ Note: Recently I've been tidying the bar by cleaning it, typically just with the bumpers. Today I gave it a go at 80# and I guess that's a PR? Vaguely more curious about the "other" lifts. Particularly interested about the bursts of speed involved. That is all. 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 10, 2017 Author Report Share Posted March 10, 2017 Joined the athlete beast program today, possibly for the next week and a half unless, I'll know on Saturday. Very little recovery allowed, this took right around 70 minutes. T&F X3 Superset A 15X Braced Leg Raises 4x Kneeling Chess Press 10#MB X5 Superset B 5X BB Hi Pull (45# first round/65# other 4) 12X DB Lat Raise 10# X5 Superset C 10X Bench 80# 20X Banded Face Pulls X4 Finishing Circuit 15X DB Unsupported rows 20# 15X DB Rear Delt Flyes 10# 20X DB Shrugs 20# 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 11, 2017 Author Report Share Posted March 11, 2017 Strength training for sports program continues today, assumingly now until I go away. Today I explained the pain I get in my right leg from running, and Lou did a series of mobility tests. He thinks it's a stride issue and with his corrections I had a much less painful run today, just some tightness in the lower hamstring tendon region. He instructed me to work it with the lax ball after which helped, and I will continue to work that area going forward. (Supersets colored together) T&F 5X Rotational Ball Slams 12# easi 5X Wall Braced Dead Bugs easi Snatch Grip RDL (Rx = work up to 8X heavy load... I started too light cause grip... was told to use my straps so things improved but so many unnecessary light sets as a result) 8X 45# 8X 65# 8X 75# 2X4 85# (grip failed halfway through set) 8X 85# (straps from here on in) 8X 105# 8X 155# Tall Kneel Single Leg Press 4X8 20# 3X8 25# 4X DX2 DB Lunges 25# 4X Pull up progression: 1, hang, 2, hang, 3 (open on 1st set, band assist on other 3 for better form with this timing) 3X 10X Thrusters 25# DBs 15X Over Head Plate Curlups 25# DX2 Racked Farmers Carries 12Kg KBs Dreadmil 8X 3Mins on/30-60 secs walk to recover I took this a few ticks slower to focus on the suggestions Lou gave me, but kept the incline. I believe in an effort to prove myself/not embarrass myself, I've been going a bit to hard and fast out of the gate. This was good and other than fatigue I'm feeling well. We had a very long conversation after training about running and the truth of my respiratory capacity being much lower than I let on. We talked about long term plans that made me feel positive but wary... *grumbles about stupid running... 2 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 13, 2017 Author Report Share Posted March 13, 2017 This is about all I've got for now, so I'll just leave this here. 4 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Jord Posted March 13, 2017 Report Share Posted March 13, 2017 It's so pretty I almost can't handle it. Don't tell anyone but I'm probably going to save up for a Volt planner. But at this point in the year they are only selling the undated ones, which is fine. I just went to link it and they do have 2017 back in stock and on sale. It's like a BuJo for lazy people like me. undated might still be better so I could make it match the challenges... 3 Quote Jǫrð, Delvian Nomad - Level 12 { Battle Log } Link to comment
RedStone Posted March 13, 2017 Author Report Share Posted March 13, 2017 T&F 5X Superset A 5X Reactive Tall Knee Rotating Throws 12# 5X Inchworm Pushups 10X Paused Superman 4X Superset B 3X Hang Cleans---> 6X Front Squats 1X DB Power Jump 20#/25#----> 1X Box Jump (20# DBs for first 2 sets, 25# for last 2) 4X Superset C 6X 2 Pause 1 Leg DB Squats (20# first set 35# last 3) 12X RDL 135# 4X Superset D 2XD Opposing Hung and Racked Farmers Carries 16kg/12kg easi 15X Plate Curl Ups 25# 45 sec Superman Holds 15X 30sec sprint/60 seconds walk Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 13, 2017 Author Report Share Posted March 13, 2017 9 hours ago, Taddea Zhaan said: It's so pretty I almost can't handle it. Don't tell anyone but I'm probably going to save up for a Volt planner. But at this point in the year they are only selling the undated ones, which is fine. I just went to link it and they do have 2017 back in stock and on sale. It's like a BuJo for lazy people like me. undated might still be better so I could make it match the challenges... omg I so pinned that for when I just can't bujo!! Love it!!! 1 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
RedStone Posted March 16, 2017 Author Report Share Posted March 16, 2017 Strength Rating 2.5 - 3 T&F 3X Superset A 15X Face Pulls 2X Slam + Rotational Wall Slam easi 10X 1 Arm Lat Tension Press 5X Superset B 5X BB Pushpress (2X65# 3X75#) 8X Y Cuffs 4X Superset C 15X DB Floor Press 25# Pull Ups X1, X2, X3 (Pause in-between) 4X Superset D Plank-->Pushup Transitions 20 secs on/10 secs off Plank 20 secs on/10 secs off (No rest between) 4X Superset E Mountain Climbers 20 secs on/10 secs off Ab Wheel 20 secs on/10 secs off (No rest between) X75 DB Skull Crushers 15# (Distributed throughout session in sets of 10s, 12 & 13) 3 Quote ~Peace Be The Journey~ one - two - three - four - five - six - seven- eight - nine - ten - eleven - twelve - thirteen - fourteen - fifteen - sixteen - seventeen - eighteen - nineteen - twenty - twenty one - twenty two - twenty three - twenty four - twenty five - twenty six - twenty seven - twenty eight - twenty nine - thirty - thirty one - thirty two - thirty three - thirty four - thirty five - thirty six Link to comment
Wild Wolf Posted March 16, 2017 Report Share Posted March 16, 2017 Never cease to impress Wolf 1 Quote Wild Wolf Class: Peerless Scarred/ Height: 6'2 / Weight: 188# Instagram: @ryanwolfbell / Facebook: Ryan Wolf Bell / Bible App (YouVersion) Ryan Wolf Bell Current Challenge: Intro to Wolflean Spoiler Last Challenge(s): 1/2/3/4/5/6/7/8/9/10/11/12/13/14/15/16 Epic Challenges: Welcome to the Fireteam & Wolfpool Gotham Project: 1 " Know, O prince, that once the sun burns out and the earth's core becomes solid and cold, there will come a man to provide the endless energy needed to sustain life and for the planets to keep moving. He is the source of light and the warmth of hope back into the hearts of humanity...." - Dark_Raider A wolf rises in my heart; against my darkness; against my demons; against my despair. I DECLARE WAR! Romans 8:28 (CSB) We know that all things work together for the good of those who love God, who are called according to His purpose. Link to comment
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