I got up at 4am. I ran 4.5 kms (I tried to run a bit uphill) and worked the upper body.
Deadlifts
Biceps curls
Hammer curls
Wrist curls
Triceps kickbacks
Triceps extensions
Kettlebell swings
Reverse flys
When I got to work I added 100 dips and 100 push ups.
Pain is weakness leaving the body.
The Few The Proud.
I took it easy today.
30 min elliptical followed by 20 min stepper (fasted cardio), 100 dips, 100 push ups, abs.
Pain is weakness leaving the body.
The Few The Proud.
Today I did a 5 km run followed by an upper body workout.
Frontal raises, reverse flys, shrugs
Biceps curls, hammer curls, wrist curls
1 arm triceps extensions, triceps kickbacks
1 arm rows
Chest press, pull overs
Abs
3 sets of 10 to 12 reps without rest.
Pain is weakness leaving the body.
The Few The Proud.
I see your stil at it..lol
Fasted cardio
20 min elliptical
Upper body workout
Back
Deadlifts
Shoulders
External rotations, lateral raises, reverse flys
Biceps
Biceps curls, hammer curls, 1 arm concentration curls
Wrist curls
Triceps
Triceps kickbacks, 1 arm extensions, dips
Chest
Push ups, chest press, pullovers
3 sets of 10 reps of each exercise, everything back to back.
Abs -- the plank
Cool down -- 20 min stepper
Pain is weakness leaving the body.
The Few The Proud.
a 20 min step is not a cool down,,lol
Haha I knew someone would say that and believe it or not at WCBB, BOP and Canadianmass nobody did
Fasted cardio
20 min treadmill (7.5 km/h 15% incline)
Upper body workout
Back
Deadlifts
Shoulders
External rotations, frontal raises, reverse flys
Biceps
Biceps curls, hammer curls, 1 arm concentration curls
Wrist curls
Triceps
Triceps kickbacks, 1 arm extensions
Chest
Dumbbell press, pullovers
3 sets of 10 reps of each exercise, everything back to back.
Abs -- the plank
20 min stepper
My Achilles is killing me. I should probably stretch it. I have another session of shockwave therapy later today, I will ask the physio to work on it.
Pain is weakness leaving the body.
The Few The Proud.
I woke up at 4 today and did 4.5 km treadmill (15% incline)(520 cals burnt). By the time I got to work I added 100 push ups, 100 dips, 100 lunges (50 each leg) and abs.
Pain is weakness leaving the body.
The Few The Proud.
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