Working in what I can atm. I like the workout style so will continue it past the challenge but I am about to enter a weight loss phase so plan on doing more cardio and switching to Hot Rox once I run out of Surge (2.5 bags left)
50 kb swings with 16kg (gotta step it up, certain people on here are beasts with KBs)
In style of surge workouts
Chest
Pump all with orange band
Flyes - 18 reps
Press - 2 x 12
Stimulate
Chest press - 12
Flutter
Chest Press 25 seconds
Biceps
Pump with orange band
Narrow, wide, regular curls x 10 each
stimulate
16,5 lb DB
Hammer curls x10
No rest
Curls x10
Flutter
Curls 20 sec
25 KB swings with 16kg
3 Likes
8/30
100 kb swings 16kg sets of 35, 25, 25, 15 20 sec rest
30 band pull aparts
15 single arm OH band extensions each arm
30 facepulls
Short workout today but want to build up into doing something physical 6xweek.
3 Likes
8/31
20 minutes yoga.
9/2
1 mile walk on beach.
1 Like
9/3
Slept like crap (only about 3.5 hours good sleep) but pushed through today
KB swings with 16kg
100 as fast as possible in sets of 40, 30, 30. 1 less set than last time.
Chest and Back Surge workout style.
Chest
Pump
Slight incline Bench press with Gray band - 12 reps
Flyes with gray band 10 reps
Push-ups 12 reps
Stimulate
Slight incline bench press with orange band 10 reps - focused on slow negatives and loaded stretch
Flutter
Slight incline bench orange band ~20 seconds
Back
Pump
One arm rows with gray band around post. 2 sets of 10 each arm with no rest.
Stimulate
Dumbbell pullover 71.5 lbs x 11 reps
Flutter
DB pullover 71.5 lbs 20 seconds.
Glad the swings sped up and shaved a set off.
First treadmill we ordered got canceled (seller never shipped, I hate third party Amazon sellers). Found a good close out on a Nordictrack T 6.5s. Shows up tomorrow.
2 Likes
9/4
Goblet squats 26kg KB
3x12
Sumo KB RDL 26 and 16 kg bells
3x12
Banded Bulgarian split squats
2x10 each leg
These are nasty.
50 KB swings 26kg as a fast as possible.
3 Likes
Yesterday afternoon took my kids to Legoland and spent all day walking in around in 90 heat with high humidity and no wind.
9/5
20 minutes yoga (apple fitness workout).
1 Like
9/6
30 minute incline walk (various) on the new treadmill. App that is a service with it controls incline and speed and you virtually walk with a trainer through cool locales. Sounds gimmicky but helps pass the treadmill time pretty well.
Starting Hot-Rox tomorrow and beginning a lean out phase. Will still use remaining surge until I run out to power through workouts.
2 Likes
9/7
30 minute incline walk.
2 Likes
9/8
29 minute virtual “hike” on the treadmill.
9/9
28 minute virtual hike up volcano in Ecuador.
50 kb swings 16 kg
50 kb swings 26 kg
This is the most cardio I have done in a week since training for MMA 13 years ago. Doesn’t feel as bad as I thought.
3 Likes
9/10 incline treadmill walk 30 minutes.
So, woke up with a massive headache at 4 am this morning. Went to the hospital to have it checked out and it looks like I have a small pencil tip sized bleed on my brain they want to look at more.
Minimum 3 days in neuro ICU damn it.
This sucks. All I want to do is swing some KBs
2 Likes
oh no! that sucks!!! Glad they caught it so early
Get better soon!
I am home from the hospital. Docs couldn’t find the cause of the bleed even with a neurological angiogram. Have to follow up with an MRI outpatient.
No lifting for a couple of weeks to keep my BP down.
Home and tired even though all I did was sit in a bed for almost 5 days.
Definitely a bit of a scare but for now docs think I am okay.
3 Likes
Easy treadmill work today. 1.6 miles 0 incline, about 3.0 walking pace.
1 Like
More treadmill today. 30 mins no incline.
1 Like
“Hiking” workout on treadmill 31 minutes. (Virtual hike through Ecuador thing).
1 Like
More treadmill hiking, 27 minutes.