pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Jan 12, 2020 14:35:05 GMT
Good Sunday morning workout Michael and good time with that KB complex, one that I haven’t done in a long time and is on my workout short list.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
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Post by Michael on Jan 14, 2020 11:47:00 GMT
1/14/20 1) Single Leg KB Deadlift 16 kg 1,2,3 x 2 2) Double KB Rack Squat 16 kgs 1,2,3 x 2 3) Hanging Leg Raise 1,2,3 x 2 10 Rounds of 30 seconds of Bear Crawls and 30 seconds of walking. Total of 10 minutes Messed up on the interval counting on the Garmin. I've been getting some extra anaerobic work at work. Even though it's a slow time of year at work I've been doing some post pounding which will get your heart rate up, .
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
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Post by Michael on Jan 15, 2020 22:01:10 GMT
1/15/20: 1) Trap Bar Deadlift 200 lbs 1,2,3/1,2,3,4 2) KB Goblet Lunge 16kg 1,2,3/1,2,3,4 3) KB Hollow Body Pullover 16kg 1,2,3/1,2,3,4 Notes: Took about 11 minutes. I woke up late and had planned on doing a short KB complex. , then planned on doing in the evening, but I'll just do it in the morning. I had forgotten about the KB Hollow Body Pullovers which I really like. They can sneak up on Your abs. Here's a short video of what they are. There are different ways to hold the KB to make the weight You're using harder. Also, I have my legs closer to the ground to make it harder
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 16, 2020 11:49:04 GMT
1/16/20:
5 rounds of 15 seconds of One Arm Snatches 20 kg/15 seconds of rest. 5 minutes total time Switched arms each time and did a total of 50 reps/25 per arm. Avg 117, Max 123, Calories 40
Arms: 1)Wall Tricep Extension 3 sets of 20 reps 2) KB curl 20 kg 3 sets of 20 reps
Notes: I was planning on doing just corrective stuff today but I wanted to do what I planned to do yesterday with the snatches.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 19, 2020 23:47:44 GMT
1/19/20:
1) One Arm Assisted Push-Up 1,2,3.4 x 2 2) Weighted Pull-ups 16 kg 1,2,3,4 x 2 3) One Arm KB Bottoms Up Carry 16 kg 15,30,45, 60 seconds each side
2 Rounds 16kg
8 One Arm Cleans 5 One Arm Rack Squats 5 One Arm Cleans 3 One Arm Rack Squats 3 One Arm Cleans 2 One Arm Rack Squats 2 One Arm Cleans 1 One Arm Rack Squats Did all exercises left the right before I moved on to the next exercise.
Notes: No more Garmin because it makes no sense for me. I'm not a numbers guy even though it was nice to see how my heart rate looked doing certain exercises. It will save me time plus seeing the same heat rates all the time for me gets redundant. No matter what I do my work endurance is great. No more counting calories or any of that other silliness. I just need to feel good and have longevity for work. On my exercise, I'm not pushing hard at all because I have to be ready for work. My forearms have been a little sore for a couple of days from all the post pounding I've been doing.
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pierinifitness
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I do burpees, then I drink slurpees
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Post by pierinifitness on Jan 20, 2020 1:14:54 GMT
Michael, that KB workout reads tough, seemed longer to get through a round. For me, I’ve found rounds going over 3 minutes are tough. Did some of Pat Flynn’s KB complex and chains that were tough, long duration rounds. They can appear deceptive when reading them but tough as nails when in motion. Good Sunday job!
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 20, 2020 15:26:39 GMT
1/20/20:
1) Double KB Press 20 kg 1,2,3,4 x 2 2) One Arm Bodyweight Row 1,2,3,4 x 2 3) Suitcase Carry 24 kg 30 seconds per side x 8
EMOM Double 16 kg: 5 Cleans 5 Rack Squats 9:30 minutes, a total of 50 cleans and 50 squats
Notes: I also did 3 sets each of biceps and triceps later in the morning. Decided on the suitcase carries to just use the 24 kg and just do 30 seconds each time. The first part of the session is done in a circuit. The cleans and squats EMOM was a nice little heart rate riser. I stayed with lighter weight on this because I was just concerned with getting my heart rate up.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 19, 2020 1:29:16 GMT
2/18/20:
1a) Bulgarian Split Squat 16 kg 3 sets of 8 reps 1b) One Leg Calf Raises 16 kg 3 sets of 8 reps 1c) Frog Crunch 3 sets of 8 reps with heavy tension
EMOM Two Hand Swings 24 kg, 10 reps per minute for 20 sets: Total of 200 Swings
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 22, 2020 12:44:38 GMT
2/22/20:
1a) Feet Elevated Ring Push-ups 3 sets of 8 reps 1b) Chin-ups 18lbs 3 sets of 8 reps 2a) Side Laterals 15,20,20 lbs 3 sets of 8 reps 2b) Scott Press 25 lbs 3 sets of 8 reps 3a) DB Tricep Curls(lying triceps extension knuckles up) 15,20,25 lbs 3 sets of 8 reps 3b) DB Drag Curl 20,25,30 lbs 3 sets of 8 reps Took 20 minutes
2 Rounds 30 seconds each carry with 20 kg KBs:
Farmers walk Suitcase Carry Rack Carry Waiter Carry
Notes: On the carry finisher I messed up with the interval timer and stopped it late. It read 9 minutes and 30 seconds. I put 10 seconds for transitioning to the different carries and arms but pretty much went right into each carry. The 20 kg KB was pretty easy for all the carries except the waiters.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Feb 22, 2020 14:47:25 GMT
Good workout Michael with lots of variety. Thanks for reminder to put KB carries complex on my short list. Enjoy your weekend.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 23, 2020 16:44:29 GMT
2/23/20:
1a) KB Goblet Squat 20 kg 3 sets of 8 reps 1b) Double 20 kg KB Swings 3 sets of 8 reps 2) One-Legged Calf Raises 16kg 3 sets of 8 reps Took 4 minutes and 57 seconds
Run/Walk 1 min/1min for a total of 20 minutes for 1.53 miles Avg 122, Max 150, calories 196
Afternoon: 1) Stomach Vacuum 1 set of 8 reps 2) Double Crunch 3 sets of 8 reps high tension
Notes: Haven't did any running for a while. Took it easy and slow. I walked about 7 minutes before and after. Since it's Sunday had more time.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 24, 2020 23:53:03 GMT
2/24/20:
1a) Gironda style Dips 3 sets of 8 reps 1b) One Arm DB Rows 40,45,50 lbs 3 sets of 8 reps 2a) Double KB Press 16 kg 3 sets of 8 reps 2b) Incline Bench Rear Delt Laterals 10 lbs 3 sets of 8 reps 3a) DB Tricep Curls(lying triceps extension knuckles up) 20,20,25 lbs 3 sets of 8 reps 3b) DB Drag Curl 20,25,30 lbs 3 sets of 8 reps Took about 20 minutes
2 Rounds 30 seconds each carry with 20 kg KBs:
Farmers walk Suitcase Carry Rack Carry Waiter Carry
Notes: Coming off some work injuries. Cardio has been a little challenge because of some of the injuries. Yesterday was the first time I could do any sort of lower body work.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Feb 25, 2020 15:41:46 GMT
Michael, good job on the recent running workout. It's always harder to take in a run when it's been a while. With nicer weather on the horizon, an outdoor run is like a breath of fresh air.
Next time you're up to a slightly different version of that KB carries complex, grab a lighter pair and try doubles. It's fire your core muscles in new ways. Got to do the lighter load though which you may not have a pair of KBs. Can't remember my details although my carry times were shorter.
Responding to a question you asked on my thread that I now realize I didn't answer. Yes, I intend to resume pull-ups work. Maybe today even at work, GTG style.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 25, 2020 19:04:04 GMT
I'll try the double carries next week. You got me running last year and my knees did feel pretty good if I didn't push to much to soon. But weather and circumstance took me in another direction. I think since I'm done getting ready for the Thanksgiving thing I'll be able to concentrate more on the runs.
My knees are a little tender when I first start off but after a couple of light runs my knees feel good. I plan on starting sometime in March a little more.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Feb 25, 2020 23:11:09 GMT
2/25/20:
1a) KB Goblet Squat 20 kg 3 sets of 8 reps 1b) Trap Bar Deadlift 3 sets of 8 reps 2) One-Legged Calf Raises 16kg 3 sets of 8 reps
EMOM One Arm Swings 20 kg 12 sets of 10 reps for a total of 120 reps, Avg 101, Max 118, Calories 76
Notes: Thought about a little run/walk but some factors changed my mind. One, I knew I had a decent amount of leg work at work today and my knees felt a little tender. Plus it was pouring rain so didn't feel like getting soaked before work. Swings are starting to get really easy endurance wise. I may try one hand swings with a 24 kg next time.
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