WOD

[Rowlers]

FitNotes Workout - Wednesday 4th September 2019

** Elliptical Trainer **
- 20:00

** Seated Cable Row **
- 14.0 plates x 12 reps
- 16.0 plates x 10 reps
- 17.0 plates x 8 reps
- 18.0 plates x 6 reps
** Parallel Bar Triceps Dip **
- + 10.0 kgs x 12 reps
- + 20.0 kgs x 12 reps
- + 20.0 kgs x 12 reps
- + 20.0 kgs x 10 reps

** Lat Pulldown **
- 13.0 plates x 12 reps
- 13.0 plates x 10 reps
- 14.0 plates x 6 reps
- 14.0 plates x 6 reps
** Standing EZ BAR Extension **
- 35.0 kgs x 12 reps
- 40.0 kgs x 12 reps
- 45.0 kgs x 10 reps
- 45.0 kgs x 10 reps

** Barbell Row **
- 65.0 kgs x 12 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
** Cable Pushdown **
- 13.0 plates x 12 reps
- 13.0 plates x 10 reps
- 13.0 plates x 10 reps

** Toes To Bar **
- 15 reps
- 15 reps
- 12 reps

 

[Rowlers]

FitNotes Workout - Thursday 5th September 2019

** Elliptical Trainer **
- 20:00

** Hack Squat **
- 120.0 kgs x 12 reps
- 160.0 kgs x 10 reps
- 180.0 kgs x 8 reps
- 200.0 kgs x 8 reps
** Standing DB Press **
- 25.0 kgs x 12 reps
- 27.5 kgs x 8 reps
- 27.5 kgs x 5 reps
- 25.0 kgs x 3 reps
- 25.0 kgs x 10 reps

** Leg Extension Machine **
- 60.0 kgs x 12 reps
- 80.0 kgs x 10 reps
- 80.0 kgs x 10 reps

** Calf Press **
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
- 160.0 kgs x 10 reps
** DB Lateral Raise **
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps
- 17.5 kgs x 10 reps

** Leg Press **
- 320.0 kgs x 10 reps
- 360.0 kgs x 10 reps
- 360.0 kgs x 8 reps

** Lying Leg Curl Machine **
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps
- 52.5 kgs x 10 reps

 

[Benz3ne]

One to get back into the swing of it on Sunday;
4.7 miles at 9.01 min/mile pace. Total 42 minutes.
Safe to say I was warm by the end of it, and feeling it a bit today. Looking forward to the next one already though!

 

[Deleted member 476]

2019-Week 37
I live in a semi-arid climate, yet never seen it so green. Makes for challenging/dangerous MTB when trails are nearly always wet. Biked just 86km this week.

Sun - off
Mon -33km Bike
Tue - off
Wed -22km Bike
Thu - 31km Bike
Fri - off
Sat - off

 

[Benz3ne]

Ran a very quick one yesterday down to the beach to meet the OH there with the dogs. 1.5 miles, 12 minutes including stops to cross roads etc.

 

[Bob]

Sat in a chair for 5 hours, stopped for a pee, returned to chair with my protiens...chocolste, chips and diet coke, 2 houfs later another pee break then found more nutrients... Fruit jellies and thorntons white chocolate....oh well, I tried

 

[Deleted member 476]

Sat in a chair for 5 hours, stopped for a pee, returned to chair with my protiens...chocolste, chips and diet coke, 2 houfs later another pee break then found more nutrients... Fruit jellies and thorntons white chocolate....oh well, I tried

You forgot, and hammered by 9:34pm in Scotland. Hope you made it to the Toilet ok.

 

[Lord Fatboy]

Sat in a chair for 5 hours, stopped for a pee, returned to chair with my protiens...chocolste, chips and diet coke, 2 houfs later another pee break then found more nutrients... Fruit jellies and thorntons white chocolate....oh well, I tried

That's called "bulking" and it is an integral part of bodybuilding. Just tell people you're moving up a weight division.
(^_-)

 

[Lord Fatboy]

You forgot, and hammered by 9:34pm in Scotland. Hope you made it to the Toilet ok.

View attachment 54700

Ah, the one armed isometric incline press.

 

[junipertar]

156 Kettlebell snatches with the 20 KG in 10 minutes (72 Left + 84 Right). Aimed 160 so not too bad

 

[Deleted member 476]

2019-Week 38

Sun - off
Mon -off
Tue - off
Wed -28km Bike
Thu - 15km Bike
Fri - off
Sat - off

 

[Deleted member 476]

2019-Week 39
116km of biking for the week.

Sun - 13km Canmore Nordic Ctr, Canadian Rockies. Single track.
Mon - off
Tue - 8km bike
Wed -19km Bike
Thu - 26km Bike
Fri - off
Sat - 50km Bike

 

[Lord Fatboy]

Sitting in Norway sulking with a grip trainer in my right hand 'cos my left arm is blown up to three times it's size by cellulitis, and I have to keep it elevated.

 

[Xring3]

Years ago I did high impact aerobics. Today I’m paying the price with arthritis in knees and hips. My workout routine is just getting up in the morning.

 

[Deleted member 476]

Age sucks when its so common for people to not be able to be as active as they once were, due to health or injury recovery. Wish you boys well on the long road to recovery and finding a fruitful active living regime.