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  #431  
Old 11-19-2018
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19th November

5 minute AMRAP:
bicep curls: 10 lb bells x 10 reps
medicine ball slam: 25 lb ball x 10 reps

5 minutes AMRAP:
kneeling pulldown: 70 lbs x 8 reps
reverse lunge: bodyweight only x 10 reps per leg

snatched waist interrupt - - crunches: 50 reps

NB: Homework - ab work punctuated with cardio is our at-home snatched waist solution. Core work punctuated with wukking up. Set a playlist. Commit to it daily.

7 minutes AMRAP:
deadlift: 100 lb kettlebell x 10 reps
overhead press: 10 lb bells x 10 reps

7 minute AMRAP:
pad work (punches): til fatiguted
squat hold w/ calf raise: 20 reps

lying alternating single leg raise: 25 reps per side

Today was fun.
Good talk too.

Seems to be in a great place mentally. So we should be transitioning to something amazing soon.
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  #432  
Old 11-19-2018
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Quote:
Originally Posted by Narkissos View Post
19th November

5 minute AMRAP:
bicep curls: 10 lb bells x 10 reps
medicine ball slam: 25 lb ball x 10 reps

5 minutes AMRAP:
kneeling pulldown: 70 lbs x 8 reps
reverse lunge: bodyweight only x 10 reps per leg

snatched waist interrupt - - crunches: 50 reps

NB: Homework - ab work punctuated with cardio is our at-home snatched waist solution. Core work punctuated with wukking up. Set a playlist. Commit to it daily.

7 minutes AMRAP:
deadlift: 100 lb kettlebell x 10 reps
overhead press: 10 lb bells x 10 reps

7 minute AMRAP:
pad work (punches): til fatiguted
squat hold w/ calf raise: 20 reps

lying alternating single leg raise: 25 reps per side

Today was fun.
Good talk too.

Seems to be in a great place mentally. So we should be transitioning to something amazing soon.
Daily at-home routine:
glute bridges - 50 reps - https://www.youtube.com/watch?v=EEtd0uY-bMw
Playlist song of preference x 1 (3+ minutes of wukking up)
crunches - 50 reps
Playlist song of preference x 1 (3+ minutes of wukking up)
frog pumps - 50 reps - https://www.youtube.com/watch?v=mTvsEr1YVTE
Playlist song of preference x 1 (3+ minutes of wukking up)
Fire Hydrants - 3 x 15-20 per side - https://www.youtube.com/watch?v=La3xYT8MGks
Playlist song of preference x 1 (3+ minutes of wukking up)
burpees: 2 minutes AMRAP
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  #433  
Old 11-22-2018
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noted! making an effort
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  #434  
Old 11-26-2018
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noted! making an effort

26th November
superset: 5 rounds
tandem front and offset lateral raise: 10 lb bells x 10 reps
Pivotal lunge hold: 10 reps

superset: 2 rounds
barbell standing overhead press: 45 lbs x 8 reps
bulgarian split squat: bodyweight only x 10 reps each

^^V had a slip on the second round... so we aborted the 3rd.

superset: 3 rounds
Lying padwork (cruching punches): 20 reps
partnered leg press: 210 lb partner x 20 reps

superset: 3 rounds
sit-ups into punching padwork: 10 reps
plyo squats: 10 reps

superset: 3 rounds
glute bridge: 30 reps
kneeling V-handle pulldown: 50 lbs x 10 reps

^^lighter than usual... Wanted to focus on keeping her moving.

band dynamic woodchopper:
3 rounds: 10 reps each


This was a great session.
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  #435  
Old 01-07-2019
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7th January 2019

glute bridge:
5 sets: 20 reps each

bodyweight-only squat:
5 sets: 10 reps each

lateral raise:
2 sets: 5 lb bells x 20 reps each

barbell clean and press:
s1: 45 lbs x 6 reps + 50 mountain climbers
s2: 45 lbs x 6 reps + 50 banded 1/2 jacks
s3: 45 lbs x 6 reps + 20 slam ball ab roll-outs

superset: 2 rounds
supine hip adduction: 6 reps
kneeling push-up: 10 reps

deadlift:
2 sets: 95 lbs x 10 reps each

medicine ball slam:
5 sets: 25 lb ball x 8 reps each

Solid return session.
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  #436  
Old 01-13-2019
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I like the slam ball abs from last session. I am *Still* in pain from the hip exercise a whole week later smh
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  #437  
Old 01-14-2019
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Quote:
Originally Posted by Vicks View Post
I like the slam ball abs from last session. I am *Still* in pain from the hip exercise a whole week later smh
Actionment!!!

14th January

glute bridge:
5 sets: bodyweight only x 20 reps each

Vicki hates glute bridges... but we need the glutes to be tight and right. So... yea.

medicine ball slam METCON:
medicine ball slam: 25 lb ball x 8 reps
bicep curls: 10 lb bells x 10 reps
medicine ball slam: 25 lb ball x 8 reps
standing overhead press: 10 lb bells x 10 reps
medicine ball slam: 25 lb ball x 8 reps
kneeling push-up: 10 reps
medicine ball slam: 25 lb ball x 8 reps
Deadlift: 90 lb kettlebell x 15 reps
medicine ball slam: 25 lb ball x 8 reps
walking lunge: 50 metres - bodyweight only

burpee w/o push-up: 30 reps

slam ball roll out:
3 sets: 10 reps each

Great session.
Vicki looks great.. and her fitness has increased significantly.
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  #438  
Old 01-28-2019
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28th January

Vicki does not feel like being here. But we're here... so we're going to work as hard as humanly possible.

reverse lunge: bodyweight only x 100 reps per leg

circuit:
s1:
deadlift: 95 lbs x 10 reps
dumbbell clean and press: 15 lb bells x 10 reps
plate press: 35 lb plate x 10 reps

Vicki doesn't like the dumbbells here. So we won't be returning to that pattern.

s2:
plate press: 45 lb plate x 7 reps
barbell clean and press: 45 lb bar x 6 reps
deadlift: 115 lbs x 10 reps

superset:
s1:
kneeling vhandle pulldown: 70 lbs x 10 reps
landmine press: +25 lbs x 10 reps

s2:
landmine press: +25 lbs x 10 reps
kneeling vhandle pulldown: aborted

band side step:
3 sets: x 20 reps per side

*coffee break*

superset:
s1:
bench dips: bodyweight only x 10 reps
seated curls: 10 lb bells x 10 reps

s2:
bench dips: bodyweight only x 10 reps
seated curls: 15 lb bells x 6 reps; 10 lb bells x 4 reps (drop-set)

seated knee-ins: 30 reps
This has been a difficult and lethargic session.
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  #439  
Old 04-18-2020
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Right so...I'm popping in with an update. Gosh I haven't been on the forum in soooooo long! Life kinda ran away with me last year but I'm still here.

Shit happened (as it tends to) - got a bunch of injuries, thankfully recovered from them all pretty much. Fought alot with sciatica late last year which meant no dancing (this one almost killed my soul, it felt like) - Only did ballet and pilates with the hopes of building up some core strength without being too strenuous.
Back is doing much better now, added back in some of my dance classes prior to Covid19 lockdown.

More updates: So...still working on my connective tissue stuff...knees and all that jazz.
I got up to 199 pounds last year. This was a struggle, my body was not happy, I was not happy, everything literally hurt all the time (I'm talking actual pain, hips, knees, ankles, back...not fun). I think I lost a few pounds late last year but I wasn't keeping a steady count.

From January, 2020 was an odd period of adjustment. Deaths in the family, more with the physical pain, work was hectic, all that. Decided to get up and exercise before work - I hate waking up early, but this was something I did for a while. Death happened, had to travel, I stopped exercising for basically all of February...still lost weight (probably from not eating properly). Resumed morning exercises, and I'm continuing to move most days.

April 2020 - still moving during lockdown. Most days its elliptical (bicycles apparently hurt my knees) and treadmill. Also break it up with bodyweight exercises (burpees, mountain climbers, etc.). Still doing pilates with my pilates instructor.

July 2019: 199 lbs
April 2020: 174 lbs

Not doing too bad over here. Its less about a number on a scale and how more about how I feel. I feel pretty good at this stage, like I don't feel I need to be say, 150 lbs (stark contrast to my thoughts in 2014 eh?!). Just need to be healthy. My knees are feeling alot better and I can fit in clothes from a few years ago. All good.

I do miss lifting heavy though!
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  #440  
Old 05-29-2020
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Update

Still feeling good. I feel relatively strong.
May 2020: stable all month at 170.8 lbs.
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