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  #421  
Old 09-10-2018
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Quote:
Originally Posted by Vicks View Post
Weight check in:

Had to get weighed at the doctor the other day. 185.5 pounds currently.
Noted. Thanks for the update

banded 1/2 jacks:
5 sets: black mini band x 30 reps each

10 minute AMRAP:
partnered leg press: 210 lb partner x 20 reps
kneeling push-up: 10 reps
kneeling lateral raise: 5 lb bells x 10 reps

10 minute AMRAP:
glute bridge: 20 reps
overhead press: 15 lb bells x 8 reps

"I cant support my weight from my wrists... I heavy as rasshole" - V.

*proceeds to do a hanging leg lift*

7 minute AMRAP:
box jump: 12" box - 10 reps
bench dips: bodyweight only; bent knee - 10 reps**

**nb: she did 10 extra reps... after the timer went off 'for completeness'.

Great session.

We gotta get V in love with the thick thigh life, and getting stronger in general.

stretching: 'quite a bit'
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  #422  
Old 09-12-2018
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12th September

warm-up:
kettlebell swing:
5 sets: 16kg bell x 15 reps each

glute bridge: bodyweight only x 100 reps


workout:
10 minute AMRAP:
romanian deadlift: 95 lbs x 10 reps
banded 1/2 jack: black mini band x 30 reps

7 minute AMRAP:
v-handle pulldown: 50 lbs x 10 reps
dumbbell curl: 10 lb bells x 10 reps
burpee w/o push-up: 10 reps

dead bugs:
3 sets: 5 reps per side

Excellent session.
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  #423  
Old 09-17-2018
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17th September

Vicky came into this session very fatigued.
And, is not really in the head space to participate today.
Still, we'll work as hard as possible


7 minute (warm-up):
kettlebell swing: 16kg bell x 15 reps
squat: bodyweight only x 20 reps
plank: 30 seconds

7 minutes AMRAP:
upright row: 15 lb bells x 10 reps
overhead press: 15 lb bells x 10 reps
burpee w/o push-up: 10 reps

5 minute AMRAP:
goblet squat: 16kg bell x 10 reps
plank up: 10 reps**

**"I would do push-ups before I do these" - Vicky

Nb: she hates push-ups.

Lying bent knee raise:
5 sets: 10 reps each

Low energy day.
But we did some work all the same.
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  #424  
Old 10-22-2018
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22nd October:

V is back. Licks gotta share.

farmer's carry: 20 lb bells x 200 metres

5 minute AMRAP:
single-arm deadlift (alternating arms): 10 reps per side**
bicep curl: 10 lb bells x 10 reps

*used a 16kg bell on the first round and 20kg bell on the second round... and 50 lb bell on 3rd round.

5 minute AMRAP:
one-arm row: 30 lb bell x 6 reps each
kettlbell swing: 20kg bell x 10 reps

partnered mini-band walk: double green band x 50 metres

5 minute AMRAP:
lying leg curl: 25 lb bell x 10 reps
medcine ball slam: 25 lb ball x 10 reps**

**plus a few extra slams after the timer went off, for good measure.

Solid session today.
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  #425  
Old 10-29-2018
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29th October

glute bridge:
5 sets: 20 reps each

kneeling push-up:
15 reps
12 reps
10 reps

deadlift:
45 lbs x 10 reps
65 lbs x 10 reps
95 lbs x 10 reps
115 lbs x 10 reps
135 lbs x 10 reps (rest pause)**

**great effort

boxing sparring: 3 minutes

standing overhead press:
3 sets: 15 lb bells x 10 reps each

Not a bad session at all
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  #426  
Old 10-31-2018
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31st October

V's knees aren't cooperating today.

doorknob squat:
2 sets: 15 reps each

^^These should have been pain free... but they weren't. So, aborted and moved on.

Sumo Squat:
2 sets: 20 reps each - bodyweight only

^surprisingly, these were pain-free. So used these as the warm-up. And transitioned to the weighted version for the workout.

7 minute AMRAP:
Sumo squat: 1 rep
Medicine ball slam: 1 rep

Adding one rep per movement until timer went off.
Managed 9 rounds. Used 25 lb ball for 9 rounds of slams. Used 20kg bell for 8 rounds of squats, and the 60 lb bell for the 9th round.

7 minute AMRAP:
alternating arm one-arm row: 30 lb bell x 7 reps per side
Incline plank: 30 seconds
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  #427  
Old 11-05-2018
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5th November

warm-up:
front raise: 2 sets: 5 lb bells x 15 reps each
lateral raise: 2 sets: 5 lb bells x 15 reps each
bent lateral raise: 2 sets: 5 lb bells x 15 reps each
reverse lunge: 2 sets: bodyweight only x 10 reps per leg


workout:
bench press:
s1: 45 lbs x 10 reps + 10 doorknob squats
s2: 65 lbs x 6 reps + 10 doorknob squats
s3: 65 lbs x 6 reps + 10 doorknob squats

barbell standing overhead press:
s1: 45 lbs x 8 reps + 15 doorknob squats
s2: 45 lbs x 8 reps + 15 doorknob squats

pullover:
s1: 20 lb bell x 8 reps + 15 doorknob squats
s2: 25 lb bell x 8 reps + 15 doorknob squats

deadlift:
s1: 100 lb kettlebell x 10 reps + 10 doorknob squats
s2: 100 lb kettlebell x 10 reps + 10 doorknob squats
s3: 100 lb kettlebell x 10 reps + 10 doorknob squats


Today was a good session.
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  #428  
Old 11-05-2018
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3 rounds of deadlifts :)
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  #429  
Old 11-06-2018
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Quote:
Originally Posted by Vicks View Post
3 rounds of deadlifts :)
You're right!
Sorry.
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  #430  
Old 11-13-2018
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12th November

padwork + 200m runs in between: 7 minutes

7 minute AMRAP:
deadlift: 70 lbs x 1 rep
plyo squat: 1 rep
deadlift: 70 lbs x 2 reps
plyo squat: 2 reps
deadlift: 70 lbs x 3 reps
plyo squat: 3 reps
deadlift: 70 lbs x 4 reps
plyo squat: 4 reps
deadlift: 70 lbs x 5 reps
plyo squat: 5 reps
deadlift: 70 lbs x 6 reps
plyo squat: 6 reps
deadlift: 70 lbs x 7 reps
plyo squat: 7 reps
deadlift: 70 lbs x 8 reps
plyo squat: 8 reps

Cartwheels: 14 reps

one-arm row: Alternating arms
2 sets: 30 lb bell x 8 reps per side

Solid session.
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