|
06-10-2019, 11:41 AM | #136 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Before breakfast
Walk 6 kms 10 min arm bicycle Chest/bis Incline press 15, 12, 10 Decline press 15, 12, 10 Pullovers 15, 12, 10 Incline press neutral grip 15, 12, 10 Incline flyes 15, 12, 10 Standing biceps curls 15, 12, 10 Hammer curls 15, 12, 10 Spider curls 15, 12, 10 Wrist curls 20, 20, 20 11:30-15:30 Work 13,6 kilometers 16:00 20 min recumbent bike
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-11-2019, 11:19 AM | #137 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
I took it easy today.
Before breakfast Walk 7,5 kilometers 5 min arm bicycle Shoulders/tris Seated presses 15, 12, 10 Reverse flyes 15, 12, 10 Frontal raises 15, 12, 10 Upright rows 15, 12, 10 Shrugs 15, 12, 10 Dips 20, 20, 20 Kickbacks 15, 12, 10 Overhead extensions 15, 12, 10 PM 7 kilometers walk Tomorrow will be nursing which means being on my feet for 5 hours without pause. That will kill my lower back and knee. I will do recumbent bike in the late afternoon but no weightlifting.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-12-2019, 12:27 PM | #138 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Today was 5:45 hours of nursing without a break. I did a total of 13 kilometers. I intended to do 30 min recumbent bike but there was a change of plan and I did 30 min arm bicycle instead.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-12-2019, 01:24 PM | #139 |
Vet
Join Date: Mar 2007
Posts: 3,425
|
great journal
you must be getting ripped... |
06-13-2019, 11:36 AM | #140 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Before breakfast
Walk 7,83 kilometers Legs Squats 20, 20, 20 Lunges 20, 20, 20 Leg extensions 20, 20, 20 Leg curls 20, 20, 20 Standing calves 20, 20, 20 PM Walk 7 kilometers
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-13-2019, 11:37 AM | #141 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
I wish ... I'm too old. I can't get ripped like I used to.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-14-2019, 12:53 PM | #142 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
AM
Patrol 16 kilometers PM Back Pullups 10, 10, 10 One arm rows 20, 20, 20 Stiff legged deadlifts 20, 15, 12 Good mornings 15, 12, 10 30 min recumbent bike This was my last workout. I'm taking a break until the end of next week. I will relax (walk in the woods, feed ducks. do some gardening , ....). Nothing high intensity.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-21-2019, 11:39 AM | #143 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
I haven't worked out in a week (I wasn't allowed to and had zero energy on that keto diet anyway).
I worked today and walked 17,8 kilometers (foot patrol) without break. When I got back home I stretched to prevent ITBS pain.
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-22-2019, 11:05 AM | #144 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
My cat woke me up at 4:30am so I decided to go for a fasted walk in the countryside at 5am
15,5 kilometers
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-24-2019, 12:12 PM | #145 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Before breakfast
Chest/bis Incline press 15, 12, 10 Incline press neutral grip 15, 12, 10 Pullovers 20, 20, 20 Flyes 15, 12, 10 Decline press 15, 12, 10 Decline press neutral grip 15, 12, 10 Biceps curls 15, 12, 10 Hammer curls 15, 12, 10 Spider curls 15, 12, 10 One arm concentration curls 15, 12, 10 Wrist curls 20, 20, 20 07:00 Work 11,3 kilometers
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-25-2019, 01:37 PM | #146 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Before breakfast
Walk 10 kms Legs Squats 20, 20, 20 Leg extensions 15, 12, 10 Standing leg curls 15, 12, 10 Lunges 100 (50 each leg) Standing calves 20, 20, 20 PM Walk 7,9 kms
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-26-2019, 11:06 AM | #147 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
AM
Work 12,9 kilometers PM Shoulders Frontal raises 15, 12, 10 Lateral raises 15, 12, 10 Reverse flyes 15, 12, 10 Seated presses 15, 12, 10 Shrugs 15, 12, 10 Upright rows 15, 12, 10
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-27-2019, 11:20 AM | #148 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Fasted cardio
Walk 12 kilometers Stretch PM Back/triceps Assisted pull-ups 10, 10, 10 Deadlifts 15, 12, 10 One arm rows 15, 12, 10 Good mornings 15, 12, 10 Skull crushers 15, 12, 10 Kickbacks 15, 12, 10 Dips 20, 20, 20 One arm overhead extensions 15, 12, 10 Abs 250 reps
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-28-2019, 11:26 AM | #149 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Cardio
Work (foot patrol) 18 kilometers No weights until Monday
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
06-29-2019, 12:08 PM | #150 |
Moderator
Join Date: Apr 2006
Posts: 3,178
|
Fasted cardio
Walk 14 kilometers PM Walk 3,9 kilometers
__________________
Don't forget to join http://www.worldclassbodybuilding.com http://www.basskilleronline.com |
Thread Tools | |
Display Modes | |
|
|