Workout Check-In Thread

ab day & leg day hurray...!!
most disliked day but needed lol

5x crunches on incline of 30
5x squats 40lbs
5x lunges 10lbs -> 40lbs
5x step ups -> balanced
plank for as long as possible x5

First attempt at the three body weight circuits. Killed, but the burn was most enjoyable hehe. Looking forward to having this a part of my daily routine!

By the way, I took elements from these two videos for my stretches and warm-down:

Basic Introduction To Yoga

Basic Introduction to Qigong

Three body weight circuits done for the day!

20 squats
10 push ups
20 lunges
10 'dumbbell' (Roman bust) rows
15 second plank
30 star jumps/jumping jacks
1 partridge in a pear tree

x3

20 x 2 x ( x 2 hands) x 3 kg biceps full swing.
20 x 4 push ups
20 x 4 air squats
20 x 2 x ( x 2 hands) x 3 kg biceps full swing.

I haven't been around for a while, work has prevented me from doing much online but I have kept with my workout schedule fairly consistent. I try for 4 days a week sometimes work gets in the way but I rarely get less than 3 days a week. Currently I am doing chest, back, shoulders and arms days with heavy squats every day. It's a variation of the Smolov squat program while I maintain a full body workout. On the good side my back has for the most part healed so I started doing light weight high rep deadlift again.

Arm day is wrapped up -

15lb Warm up Curls followed by,
40lb, 20lb, 25lb, and finally 15 lb curls to fail...

Rounded with a nice bicep peek work out - 10lbs
and a bicep suicide workout 15lbs for 3 sets and 10lbs for final set.

---

Tossed a bit for Phase 1 Shii - Cho training in to loosen up the wrists, hands and arms. Giving me the tired training bonus! Tired muscles remember more than lazy ones

I woke up early and actually exercised!

10x Wall Extension
10x Cat-Camels
10x Scapular Shrugs

10x Push-ups
20x Leg lifts

Saturday 27 Feb:

Deadlift, 5 reps x 4 sets @ 127#
Kettlebell swings, 20 reps x 5 sets @ 36#
KB/DB squats, 5 reps x 5 sets: 4 sets KBs, 2 x 26#; 1 set DB 30#
Rows, 10 reps x 3 sets, 25# Marcy grip plates

... and then my left wrist, which I fell on in my icy driveway Thursday night, got all stiff and sore.

Better now, Sunday morning!

--Zabeth

• Military press @ 60 kg - 5 * 12
• Lateral raises @ 5 kg - 5 * 12

• Leg press @ 160 kg - 5 * 12
• Abductors @ 50 kg - 5 * 12
• Adductors @ 50 kg - 5 * 12

• Obliques @ 20 kg - 5 * 15

• Crunches -- 125

Went 1.52 miles today with fully loaded SAR pack as a gear test. Pup was also loaded with his pack full of gear. Gear test successful. I'll be going further distances as I continue training and working my radio and training my pup.


May you walk in beauty, the Jedi Way.