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Ryofire's Journal


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30 Minutes HIIT

 

BW Squat: BW 1x15

 

Hack Squat: 200lbs 2x15

 

Plantar Flexion Calf Raise: 200lbs 2x15

 

Dorsi Flexion Calf Raise: 200lbs 2x15

 

Machine Hip Adduction: 170lbs 1x10; 155lbs 1x12

 

Machine Hip Abduction: 150lbs 1x8; 135lbs 1x12

 

Stretching as a cooldown

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30 minutes HIIT

 

Dumbell Bicep Curl: 35lbs 1x8; 25lbs 1x12

 

BW Row: BW 1x8

 

Iso Lateral Row: 205lbs 1x8; 180lbs 1x15

 

Bicycle Crunch: BW 1x15

 

Supermans: BW 1x15

 

Transverse Vaccum: 2x60s

 

MTS Upper/Lower Abs Crunch: 70lbs 1x12; 55lbs 1x15

 

Back Extension: 250lbs 1x8; 235lbs 1x15

 

Side Bends: 55lbs 1x8; 35lbs 1x12

 

Stretching as a cooldown

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30 Minutes HIIT

 

Dumbell Frontal Shoulder Raise: 22.5lbs 1x8; 20lbs 1x10

 

Dumbell Bent Arm Lateral Raise: 25lbs 1x10; 20lbs 1x12

 

Bicycle Crunch: BW 1x15

 

Supermans: BW 1x15

 

Transverse Vaccum: 2x60s

 

MTS Upper/Lower Abs Crunch: 70lbs 1x12; 55lbs 1x15

 

Back Extension: 250lbs 1x8; 235lbs 1x15

 

Side Bends: 55lbs 1x8; 35lbs 1x12

 

Stretching as a cooldown

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  • 4 weeks later...

Haven't updated my journal in a while mainly due to the fact that I haven't made time to do it, plus I fell while rollerblading and got a bruised rib.

 

I've been keeping my protein up, using turmeric, icing it, putting bengay on it, and taking ibuprofen.

 

I have been walking a lot to stay active.

 

Today I went swimming and did some dumbbell bicep curls 30lbs 1x10; 25lbs 1x12 teranverse vaccum 3x60s

 

I'm making sure to remain active but not over or under doing it. I also want this bruised to get better.

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