The dawn chorus: a bloody racket

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Odin
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Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

The dawn chorus: a bloody racket

#1

Post by Odin » Fri Apr 09, 2021 2:51 am

42 year old with miscellaneous and ill defined performance and aesthetic goals. Home gym.

09/04

1. Warm up with mobility stuff

2. Keg clean and press - 5 sets of 2

3. 10 x 10, Bw only:

Split squat
Dip
Suspended row

4. 5 sets of 10:

DB curl
Lateral raises
Trx skull crushers

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mgil
Shitpostmaster General
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Joined: Wed Sep 13, 2017 5:46 pm
Location: FlabLab©®
Age: 49

Re: The dawn chorus: a bloody racket

#2

Post by mgil » Fri Apr 09, 2021 5:48 am

Welcome aboard, @Odin!

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#3

Post by Odin » Fri Apr 09, 2021 9:27 am

Thank you 🙏

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Wilhelm
Little Musk Ox
Posts: 9712
Joined: Fri Oct 27, 2017 3:58 pm
Location: Living Room
Age: 62

Re: The dawn chorus: a bloody racket

#4

Post by Wilhelm » Fri Apr 09, 2021 9:35 am

Welcome, @Odin
Good to have you here.

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#5

Post by Odin » Sat Apr 10, 2021 12:54 am

Thank you, good to find an active forum!

Odin
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Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#6

Post by Odin » Sat Apr 10, 2021 3:07 am

10/04

1. Warm up with mobility and jump rope

2. Hill runs

5 x short distance
4 x medium
3 x long

Short was around 10 secs and long was 25 ish

3. Ab work and stretching

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#7

Post by Odin » Mon Apr 12, 2021 12:03 am

12/04

1. Mobility

2. kB c&p - 28kg x 3 x 5/5

3. 20 minute density session with 30kg vest

Chin ups x 2 reps
Push ups on bars x 4 reps
Sumo kB squat with 40kg x 8 reps

Didn’t push it, got 12 easy paced rounds in. Chins were hard.

4. Accessory x 3 sets:

Cable straight arm pull downs x 20
Sissy squat x 20
Ab rollout x 10

Feel like shit today

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#8

Post by Odin » Tue Apr 13, 2021 2:45 am

13/04

1. Mobility

2. Zercher box squats - 90kg x 3 x 5

3. 30kg vest:

25 pull ups
50 dips
150 walking lunge each leg

4. 3 sets of 15 on:

Flies
Lateral raises
V bar pushdowns

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#9

Post by Odin » Wed Apr 14, 2021 3:56 am

14/04

1. Mobility

2. Hills

5 x 10 second effort
11 x 20 second effort

3. Stretch and rest

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#10

Post by Odin » Thu Apr 15, 2021 6:55 am

15/04


1. Mobility

2. TGU’s - 10 reps total from 28 - 40kg kB

3. 20 mins density with 10kg vest

Split squats
Dips
kB rows - 28kg

68 reps of each exercises, per side where applicable

4. 4 sets of 12:

Hammer curls
Reverse fly’s
Hanging knee raises

I am basically using Wendler’s WaLRUS stuff as inspiration but choosing weight of vest and selection of exercises with a dice roll, hence doubling up on 30kg vest mon/tues.

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#11

Post by Odin » Fri Apr 16, 2021 2:01 am

16/04

1. Mobility

2. Sandbag shouldering x 10 reps

3. 5 rounds with 30kg vest

Skater lunge x 10/10
Incline push ups x 8
Trx rows x 10

4. 3 rounds

Ring fly’s x 10
Cable lateral raises x 12
Trx skull crushers x 12

Swole brah

Odin
Registered User
Posts: 11
Joined: Thu Apr 08, 2021 12:06 am

Re: The dawn chorus: a bloody racket

#12

Post by Odin » Sat Apr 17, 2021 1:22 am

16/04

1. Mobility

2. Hill sprints

5 x 8 secs
5 x 12 secs
5 x 18 secs
3 x 30 secs

Times are approx, I just use a few driveways as marker points

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