Fasted cardio
4.2 kilometers, 8.5 km/h, 15% incline, 460 cals
Shoulders/bis/tris
Biceps curls
Hammer curls
Wrist curls
One arm concentration curls
Triceps kickbacks
Dips (100)
Seated overhead extensions
Kettlebell swings
External rotations
Shrugs
Lateral raises
1 set of 36 reps of each
Pain is weakness leaving the body.
The Few The Proud.
No fasted cardio for me today, knee pain kept me awake at night ....
Chest
Push ups (150)
Flys
Chest press
Pull overs
Chest press neutral grip
1 set of 40 reps of each
Abs
250 reps
Pain is weakness leaving the body.
The Few The Proud.
Fasted cardio
6.5 kms, 8 km/h, 15% incline, 715 cals.
Upper body workout
Deadlifts
One arm rows
Flys
Chest press
Pullovers
Chest press neutral grip
Biceps curls
Hammer curls
Triceps kickbacks
One arm overhead extensions
Frontal raises
Lateral raises
External rotations
1 set of 36 reps of each
Pain is weakness leaving the body.
The Few The Proud.
Fasted cardio
3.7 kilometers, speed 7.5 km/h, 15% incline, 352 cals
Arms
Biceps curls
Wrist curls
Hammer curls
One arm concentration curls
Kickbacks
Dips (150)
Seated one arm overhead extensions
1 set of 36 reps of each.
Pain is weakness leaving the body.
The Few The Proud.
I took it easy today.
5.5 kilometers, speed 8 km/h, 15% incline, 600 cals.
Abs
350 reps
Pain is weakness leaving the body.
The Few The Proud.
Fasted cardio
4.6 kilometers, speed between 7.5 and 8 kms/h, 15% incline, 510 cals
Shoulders
Kettlebell swings
One arm lateral raises
Shrugs
External rotations
Upright rows
Reverse flys
1 set of 36 reps of each.
Pain is weakness leaving the body.
The Few The Proud.
Fasted cardio
6.3 kilometers, speed between 7.5 and 8 km/h, 15% incline, 700 cals
Chest/back
Push ups (100)
Flys
Pullovers
Chest press
Chest press neutral grip
Deadlifts
One arm rows
Wide rows
1 set of 36 reps of each.
Tomorrow will be rest or cardio only.
Pain is weakness leaving the body.
The Few The Proud.
I woke up with back pain and did only 4.5 kilometers fasted cardio, speed between 6.5 and 7 km/h, 500 cals.
No workout until Monday for me because my week-end will be busy.
Pain is weakness leaving the body.
The Few The Proud.
Fasted cardio
5 kilometers, 7.5 km/h, 15% incline, 550 cals
Upper body workout
Deadlifts
One arm rows
Kettlebell swings
Reverse flys
Shrugs
Frontal raises
Triceps kickbacks
Overhead extensions
Push ups (100)
Chest press
Flys
Chest press neutral grip
Biceps curls
Hammer curls
Wrist curls
1 set of 40 reps of each
Pain is weakness leaving the body.
The Few The Proud.
Cardio only day
Fasted cardio
6.4 kilometers, speed between 7 and 7.5 km/h, 15% incline, 703 cals
Abs
300 reps
20 min stepper
Pain is weakness leaving the body.
The Few The Proud.
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