The dawn chorus: a bloody racket
Moderator: Chebass88
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The dawn chorus: a bloody racket
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
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
- mgil
- Shitpostmaster General
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- Age: 49
Re: The dawn chorus: a bloody racket
Welcome aboard, @Odin!
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Re: The dawn chorus: a bloody racket
Thank you
- Wilhelm
- Little Musk Ox
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- Age: 62
Re: The dawn chorus: a bloody racket
Welcome, @Odin
Good to have you here.
Good to have you here.
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Re: The dawn chorus: a bloody racket
Thank you, good to find an active forum!
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Re: The dawn chorus: a bloody racket
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
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
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Re: The dawn chorus: a bloody racket
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
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
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Re: The dawn chorus: a bloody racket
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
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
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Re: The dawn chorus: a bloody racket
14/04
1. Mobility
2. Hills
5 x 10 second effort
11 x 20 second effort
3. Stretch and rest
1. Mobility
2. Hills
5 x 10 second effort
11 x 20 second effort
3. Stretch and rest
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- Posts: 11
- Joined: Thu Apr 08, 2021 12:06 am
Re: The dawn chorus: a bloody racket
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.
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.
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- Joined: Thu Apr 08, 2021 12:06 am
Re: The dawn chorus: a bloody racket
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
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
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Re: The dawn chorus: a bloody racket
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
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