Building for a Better Tomorrow

20.04.24
Hammer incline, lower half reps 12x60kg, upper half reps 6x60kg
Pecdec top half reps 18x57kg, lower half reps 3x57kg
Lateral raise top half reps 16x5kg, lower half 6x5kg
Pushdown 20x25kg 5x30kg
Roman chair squats 20
Leg press 10/10/10 125kg
Leg curl 10/10/10 42.5kg

4 Likes

20 min ruck 9kg
Kb A-t-w’s superset with halo 10x7.5kg, 12kg, 18kg, 24kg
Wide grip chin up 12, 6 +2kg
Bent arm pullover 9x50lbs
Band pull apart 18x36lbs
Bench curls 15, 10x 50lbs

Took only enough rest between exercises to set up and 10 breaths between sets of the same exercise.

4 Likes

27.04.24
Warm up on elliptical, then
Hammer strength incline press lower half reps 8,3x70kg
Pec Dec top half reps 12x57kg
Pushdown 10,3x30kg
Lateral raise top half reps 17x5kg
Leg press 10/10/10 132.5kg
Leg curl 10/10/10 45kg

4 Likes

20 minute ruck 10kg
ATW’s superset with halo 5x7.5kg, 12kg, 18kg, 24kg
Wide grip top half chins 12x2kg
Pullover 14x24kg
Band pull apart 40x23lbs
Bench curl 6,2x60lbs

Chins were done in a 6” range of motion, once I couldn’t get to the top worked down the range of motion until I couldn’t get out of the stretched position. Only counted the reps in the first range of motion. Knew I’d done something at the end of these.

4 Likes

04.05.24
Warm up, then
Leg press 10/10/10x135kg
Leg curl 10/8/10x45kg
Chest press 10/6/10x45kg
Pec dec 10/8/10x50kg
Pushdown 10/5/10x30kg
Lateral raise 12x5kg
Dips 5 bodyweight

06.05.24
Bike 40minutes including a fast downhill sprint away from a dog that raced out of an open gateway and tried to attack me. I’m beginning to think I must smell like dog food, walking to the dentist recently and a dog raced out of a property on the opposite side of the road, straight across the road and went for me. Hoping it’s not the start of a trend.

4 Likes

Yikes!!!

1 Like

20minute ruck 11kg
ATW’s superset with halo 5x7.5kg, 12kg, 18kg, 24kg
Wide grip top half chins 14x2kg
Pullover 19x24kg
Band pull apart 7x30lbs
Bench curl 7x60lbs

4 Likes

11.05.24
Warm up then 6 rounds of the following with an 11.5kg vest
Goblet squat +18kg 20
Push up 6
Pull up 3
Total time 25 mins 45 seconds
Band pull apart 3x12 23lbs band

4 Likes

20 minute ruck 11kg
10 rounds of pull ups and dips +5kg
Pull ups5,5,5,4,2, then narrow grip 2,2,2,2,2
Dips 7,7,7,7,3,3,3,3,3,3
19 minutes.

4 Likes

18.05.24
Warm up, then
Pull ups 8 min AMRAP 18 x 11.5kg vest
Dips 8 min AMRAP 24 x 11.5kg vest
Goblet squat 8 min AMRAP 70 x 11.5kg vest + 24kg kb

Short on time due to one of the family being in hospital, decent short session though. Things are going to be a bit hectic for the next few weeks so the workouts will be as and when.

4 Likes

Hope they get well soon!

2 Likes

Thanks

23.05.24
20 min ruck 11kg
Pull ups 8 min AMRAP 16x12kg
Dips 8 min AMRAP 22x12kg

26.05.24
Airdyne 4 min Tabata 65 calories
Cable pull over 6x25kg super set with
Neutral grip chins 2
Chest press 6x45kg
Seated press 6x25kg

4 Likes

28.05.24
20 min ruck 11kg
8 min AMRAP pullups 18x12kg
8 min AMRAP dips 30x12kg

3 Likes

01.06.24
Warm up on elliptical, then
Leg press 50x102.5kg
Cable pullover 6x28kg
Seated row 4x60kg
Hammer Strength Incline 10,5,2x40kg
Hammer Strength seated row 10,5x50kg

Hammer equipment was used alternating arms with the static arm held in the contracted position.

4 Likes

04.06.24
20 min ruck 11kg

05.06.24
07:20 warm up then
Incline press 11x45kg
Wide grip chins 5
Floor to halo 10x18kg

12:58 warm up then
Incline press 12x45kg
Wide grip chins 6
Floor to halo 11x18kg

18:06 warm up then
Incline press 12x45kg
Floor to halo 12x18kg

09.06.24
06:49 warm up then
Tripod squats 20x24kg
Pull ups 5x5kg
Dips 10x5kg

13:08 warm up then
Tripod squats 20x24kg
Pull ups 6x5kg
Dips 12x5kg

15:00 warm up then
Tripod squat 20x24kg
Pull ups 6x5kg
Dips 14x5kg

4 Likes

12.06.24
20 min ruck 10kg
07:10 Warm up, then
Wide grip chins 5
Floor to halo 12x18kg

13:00 Warm up, then
Lower half goblet squat 50x12kg
Wide grip chins 6
Floor to halo 14x18kg

16:06
13:00 Warm up, then
Lower half goblet squat 50x18kg
Wide grip chins 5
Floor to halo 20x18kg

15.06.24
Warm up on cross trainer, then
Leg press 34x110kg
Leg curl 14x35kg
Hammer Strength incline 14, 4x40kg
Hammer Strength seated row 19x40kg, 4x50kg
Cable pullover 6x28.5kg
M/c seated press 6, 6x27.5kg

Left shoulder has been playing up again but seems to be recovering now.

4 Likes

19.06.25
06:30 20 minute ruck 13kg

13:15 pull-ups 6, 5x5kg, 4,3x7.5kg 4x2.5kg

15:20 Dips 10, 8x5kg, 8x10kg, 5x15kg, 5x7.5kg

3 Likes