Solid Back and core workout done over lunch. 75 mins and 1050 cals.
Legs ma?ana
Legs ma?ana
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Shoulders, traps and back done yesterday…
legs and biceps done today… hoping to do a short ruck later today; I will see how that goes…Comment
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Shoulders and cardio done earlier today.
slept terribly last night and it was felt during the workout.
74 mins /// 900 cals /// 138 BPMComment
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Legggggs (with a splash of Cardio and core) Done!
1’50 mins // 1525 cals // 147 BPM
BB Squats, DB RDL’s, Hack Squats // ISO leg curls, Leg ext // 90 second runs
stairs to start and finish. Really solid workoutComment
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Rest day yesterday… chest and biceps done today…Comment
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Chest and tris done. 1060 cals in 81 mins. Wrapped up with a 2 mile jog in This amazing Weather.Comment
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Shoulders, traps and back done today…Comment
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Starting today off with getting shocked for some OT. Back and very very light biceps later today. Thinking 4x10 DB curls and 4x10 EZ bar curls but stupid light.
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I missed Thursday and Friday due to the steroid shots in my lower back. That darn fentanyl kicks my butt every time. I got home about 1030 Thursday and went back to bed. I didn't wake up until 5:30 that evening. Went back to bed around 11 and slept until 830 Friday morning. Started feeling better yesterday. I missed yesterday, but by weeks end I should be good to go for awhile.
I hit the gym this morning for chest and back. 20/15/12/10/8 rep range except the last set was 20/15/10/5 as I was running outta time.
Bench press/t-bar row
Incline bench press on smith machine/lat pulldown inverse grip
Seated wide grip chest press/overhead DB pull
Cable fly/v-bar pulldown
Arms and legs tomorrow.
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Back and core done with 2 very light bicep exercises. Felt nice doing a curl for the first time in 110 days lol
82 mins and 1100 calsComment
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Legs and biceps done earlier today…Comment
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Ended up knocking out a 2 mile run yesterday evening also. Weather was just to nice not to.
1st mile was for time and did it in 6'14". Goal is to be back in the sub 6 min mark again by November!
Today is scheduled to shoulders. Bicep is tender but not feeling bad or hurting which is a pleasant surprise after a light bicep session.Comment
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Arms and legs today. Lots of work to get it all in, but got 'er done.
Bells of steel squat/BB curl/hanging leg raise
Sled leg press/overhead rope extension/arm blaster curl
Prone leg curl/spider curl/cable pushdown
Leg extension/overhead cable curl
Cable kickback/sled calf raise
Chest and back tomorrow.
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Shoulders and cardio done!
71 mins and 925 cals. A unexpected work call killed my momentum from having an awesome workout but twas still a good one.Comment
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I’ve been working out with an F3 group in my neighborhood since April, it’s a boot camp style workout. We work out on MWF from 0530 to 0615. It’s free, all men, peer-led, and always outside, rain or shine. My goal is just to stay in shape and out of the hospital. This morning we ran 1.5 miles stopping every .1 mile and did the following:
Merkins (push ups) x 30 (5 times)
Squats x 30
Imperial Walkers (hands behind head raise knee to elbow) x 30
Monkey Humpers (squats holding ankles) x 30
SSH (jumping jacks) x 30
F3 has renamed most exercises to keep it interesting.
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