40 min walk over lunch
DB workout
flat bench 7x10 27.5kg db’s
row 7x10 27.5 kg db’s
needed longer rests at the end but got all reps in.
18k steps today
had chest muscle pain this week… no workouts but lots of walking
quick db workout today shoulder press focus
21k steps today
a longer walk today about 90 mins
DB Workout
Biceps 10 min
Triceps 10 min
bw core 10 mim
16k steps today and 112k for the week
diet progress: 76.4kg, 14.2% bf
About a 2h walk yesterday
Today
40 min walk over lunch
Workout - 3 rounds of
12 pull ups
20 push ups
20 lunges
20 rows
20 shoulder presses
20 push ups (2 sets per round)
13k steps today
40 min walk over lunch
30 mins on airdyne, 11.00 miles, 73 rpm average
16k steps today
a 40 min walk over lunch, quick 10 mins biceps and 16k steps yesterday
40 min walk over lunch
lots of hustling around today… 21k steps
housework and 21k steps today
12k tody and 116k steps for the week
housework and a 1h15 slow walk yesterday. 16k steps.
20 min airdyne over lunch, pretty high intensity
quick workout
10 min biceps
10 min abs
12k steps
yesterday 40 min walk
10 min slow on airdyne
13k steps
40 min walk and 12k steps yesterday
12k on Friday
a long walk and 12k yesterday
today DB workout shoulder press focus
up to 27.5kg dbs x8
ss with pull ups 4x max got 12 on most sets
crunches
incline rows
30 min on airdyne, 10.9 miles, 72 rpm average
a quick walk. 13k steps.
13k steps yesterday
DB workout today
incline press up to 22.5kg DBs
ss with rows
hanging leg raises
quick and easy. didn’t have a bench for two weeks and started light.
13k steps today.
15k steps today
14k steps yesterday and a quick db workout
5 min airdyne
up to 2 topsets only
bench 27.5kg dbs 2x8
rows 22.5 kg 2x12
minimal volume, better than nothing
12k steps yesterday