WOD-workout of the day.

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Leg extension
Seated leg curl
Squats
Calf raises
Deadlifts
Lunges
Inner thigh machine
Outer thigh machine

After reading for ages that you shouldn't squat in running shoes I finally bothered to kick mine off today and squatted in my socks. I couldn't believe how much difference it made, the movement automatically felt about 10 times more natural.
 
Just done this with a 16 kilo kettlebell



20 mins
20 Fig8 to Hold (10 “holds” at each side)
10 KB Clean & Press (each side)
5 pull ups

Managed 6 sets in twenty mins. Sweating buckets
 
Pin presses with red bands - Work up to heavy single
Floor Press - 4x6-8
Lat Pulldowns - 4x10-12
Lateral Raises - 3x10-12
Facepulls - 3x10-12
Rope Pushdowns - 3x10-12
 
Hammer Curls - 4x8
Incline Bench Press - 4x8
Deadlifts - 4x8
Tricep pull downs - 4x8
Shoulder pull (thingys) - 4x8
Crazy-core plank side toe taps - 4x15
 
alreetlike said:
Leg extension
Seated leg curl
Squats
Calf raises
Deadlifts
Lunges
Inner thigh machine
Outer thigh machine

After reading for ages that you shouldn't squat in running shoes I finally bothered to kick mine off today and squatted in my socks. I couldn't believe how much difference it made, the movement automatically felt about 10 times more natural.
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thats some leg workout kid, what weight and reps are we talking about?
volume training shoulders for me
ohp, 10 sets
lateral raise, 10 sets
shrugs, drop sets- 8 of
feeling them traps now like

zidanny said:
I just broke at the 21 hour point. Had a bowl of granola and yoghurt.
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and that's it? after 21 hours of nee bait? I would have ate wor lass by then!
 
maygo said:
thats some leg workout kid, what weight and reps are we talking about?
volume training shoulders for me
ohp, 10 sets
lateral raise, 10 sets
shrugs, drop sets- 8 of
feeling them traps now like



and that's it? after 21 hours of nee bait? I would have ate wor lass by then!
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Nah. That was the first of about 4 meals totalling. 2500 calories.
 
maygo said:
thats some leg workout kid, what weight and reps are we talking about?
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3x12 on everything. Weights probably seem piss weak to you chaps but I am a lass after all:

Leg extension - 61kg
Seated leg curl - 68kg
Squats - 25kg*
Calf raises - 14kg
Deadlifts - 40kg
Lunges - 2x10kg
Inner thigh machine - ~40kg
Outer thigh machine - ~36kg

*Yes I know that's way rubbish in comparison to some of the others. I have a groin problem which prevents me squatting sometimes and I don't want to overdo it on the weight, plus there are limited weights available in the ladies area of my gym anyway.
 
Volume training- back n bi's
10 sets pyramid (decreasing to 2 reps then back up to 10, adjust the weight accordingly)
Wide grip lat pull downs
wide grip seated rows
standing dumb bell curls
 
Kettlebell workout today. Around 30 minutes in total.

60 seconds each / 20 seconds rest:
Swing (both hands)
Halo
High pull (right)
High pull (left)
Snatch (right)
Snatch (left)
Swing (right)
Swing (left)
Clean & press (right)
Clean & press (left)

Single leg deadlift x10 (left)
Single leg deadlift x10 (right)
Kettlebell swing x20
Alternating kettlebell swing x20
Turkish getup x8 (right)
Turkish getup x8 (left)
Ventral drop x10 (right)
Ventral drop x10 (left)
Snatch x10 (right)
Snatch x10 (left)
 
alreetlike said:
Kettlebell workout today. Around 30 minutes in total.

60 seconds each / 20 seconds rest:
Swing (both hands)
Halo
High pull (right)
High pull (left)
Snatch (right)
Snatch (left)
Swing (right)
Swing (left)
Clean & press (right)
Clean & press (left)

Single leg deadlift x10 (left)
Single leg deadlift x10 (right)
Kettlebell swing x20
Alternating kettlebell swing x20
Turkish getup x8 (right)
Turkish getup x8 (left)
Ventral drop x10 (right)
Ventral drop x10 (left)
Snatch x10 (right)
Snatch x10 (left)
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Love a good snatch :lol:
 
:lol:

I'd never done them before so it was weird adjusting to the movement and the explosive aspect of it. Despite being righthanded I got used to it much quicker on my left side.
 
I'm switching up again. Going for a more aesthetic approach. Holiday coming up in 7 weeks so gonna hit it hard to be beach ready.

Today was

Monday: Chest/Calves
Incline Dumbbell Press 4×12
Incline Hammer Machine Press 4×12
Incline Dumbbell Fly’s 4×12
Cable Cross Overs FST-7
1 Set Push Ups to Failure
Seated Calf Raises 4×15
Standing Calf Raises 4×15
 
dreaded legs day, volume training anarl-
squats, 10 sets of decreasing then increasing pyramids
deadlifts, 10 sets of max 6 reps though, lower back seems to dislike this
calf raises, 8 times drop sets

sore now, worse after this nightshift :neutral:
 
Flat bench press.
Decline bench press.
Incline flyes.
Skull crushers.
Tri dips followed by leg raises before a rest.
Decline crunches with a plate press.
Kettlebell swings.
Russian twists.
Planks.
 
Yesterday did

Board Presses - Can't remember
Military Press - 4x6
Pec Flyes - 3x12
Rope Pushdowns 3x12
Facepulls 3x12
 
oROSSo said:
4x6 power cleans
3x10 weighted incline crunches
6x2 min rounds on the heavy bag
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Hope you aren't the fucker who wasn't home for his heavy bag getting delivered then knocked on for it just before 11 at night :lol:
 
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