back workout today
4 sets each
pulldowns
rows
45° rows
rear delt machine
2 sets each
chins
leg raises
curls
running on wednesday
5km in 30 min
Thursday Martial Arts
weights today. topsets:
incline bench 70kg
ab machine 20kg
curls 25kg
shoulder press 42.5 kg
bench machine 50kg
leg raises
curls machine 30 kg
dips machine 80 kg
leg day today
curls
glute machine
extensions
abs 22.5kg
front squats 85kg
calf raises 65 kg
back ext 27kg
long hike on Sunday
rest day monday
Martial Arts yesterday
vertical push pull today
pull downs 80 kg
shoulder press 42.5 kg
Chins & Dips bw
Shoulder raises 10 kg
straight arm pulldowns 19 kg
Close grip pull downs 60 kg
Hammer Shoulder Press 60kg
Abs 21.5 kg
Back ext 35 kg
a run in the heat on thursday 45 min only 7k
horizontal push pull yesterday
bench 57
row 60
back ext 45
incline 70
hammer row parallel grip 70
abs 23
curls & triceps ext
today a walk 15k steps so far
1 Like
leg day on Sunday
seated leg curls 45
leg ext 65
back ext 50
hammer front squats 95
abs 25
glute machine 65
calf raises 65
- tried abs torsion machine 27
1 Like
Martial Arts yesterday
vertical push pull today
pull downs 82.5 kg
shoulder press 40 kg
Chins & Dips bw
Shoulder raises 8 kg
straight arm pulldowns 26 kg
Close grip pull downs 60 kg
Hammer Shoulder Press 60kg
Abs 20 kg
Back ext 55 kg
Martial Arts on Thursday
Airdyne yesterday
Workout today. beach muscles only.
torso rotation 42
back ext 57
curls 30
ab machine 25
triceps ext 18
ab roller 10
shoulder raises 20
curls machine 35
1 Like
today stretching and 30 mins on airdyne
10.47 miles, 20.9 mph, 69 rpm average
1 Like
Martial Arts on Monday
rest day / 14k steps yesterday
1 Like
activity before lunch
airdyne 20 mins, 7.39 miles, 22 mph, 73 rpm
10 mins abs & back bw workout
1 Like
horizontal push pull
bench 60
row 65
back ext 65
decline bench 80
hammer row parallel grip 80
abs 25
slow airdyne session over lunch
20 min, 5.54m, 16.6mph, 55 rpm
Martial Arts
travelling over the weekend. did spne stretching.
slow airdyne session 30 mins yesterday
Martial Arts yesterday
leg day
two topsets each
leg curls 70 kg
leg ext 70 kg
back ext 67.5 kg
Front Squats 105 kg
Abs 26.25 kg
Calf raises 70 kg
20 min airdyne slow yesterday
18k steps
today 30 min on airdyne over lunch
10.76 miles 72 rpm
vertical push pull today
straight arm pulldowns 26 kg
pull downs 85 kg
shoulder press 40 kg
Chins & Dips bw
Hammer Shoulder Press 65kg
Abs 22.5 kg
Back ext 55 kg
30 mins airdyne on friday
10.3 miles, 68 rpm average
horizontal push pull yesterday
two topsets eaxh
row 80
bench 57.5
back ext 72.5
hanging leg raises bw
bb bench 60
incline rows 80
abs 15 incl obliques
curls 30