Ryofire

Pull Up: BW 1x6

Negatives: BW 1x8

30 Minutes HIIT

sorry to hear that mate, its horrible when you lose a pet

He died too young

Sure I got a great workout in and got paid today. But unfortunately I lost my cat Smokey. A neighbor found him dead in her back yard, my father and younger brother confirmed it. I will always love you and miss you baby kitten!

Grip Exercise with grip tool: both hands 2x15

Bicycle Crunch: BW 2x15

Transverse Vaccum 3x60seconds

Superman: BW 1x15

Plank: 1x20seconds

30 minute HIIT Running

Keep up the good work buddy.

 

What are supermans, some kind of prone hold?

30 minutes HIIT

EZ Bar Bicep Curl: 65lbs 1x5; 55lbs 1x10

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

Stretching

Epic 12/12/12

Lots of walking some crunches and supermans and grip exercises.

Stretching before hand.

30 minutes HIIT

EZ Curl Bar Bicep Curl: 45lbs 1x12; 35lbs 1x15

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

Bicycle Crunch: BW 2x15

Transverse Vaccum: 3x60seconds

Chest Raise: BW 1x15

Crunch/Reverse Crunch Machine: 70lbs 2x12

Back Extension Machine: 230lbs 1x8; 220lbs 1x12

Stretching before hand.

30 minutes HIIT

Barbell Bicep Curl: 65lbs 1x9; 55lbs 1x12

Lat Pulldown: 142.5lbs 1x8; 127.5lbs 1x12

Bicycle Crunch: BW 2x15

Transverse Vaccum: 3x60seconds

Chest Raise: BW 1x15

Crunch/Reverse Crunch Machine: 70lbs 2x12

Back Extension Machine: 220lbs 2x12

Transverse Vacuum 2x60 seconds

1 hour walk after work.

BW Squat: BW 1x15

Push ups: BW 1x15

Pull Ups BW 1x6

Bike ride.

Grip Exercise with grip tool: both hands 1x15

Bicycle Crunch: BW 1x15

Superman: BW 1x15

30 minute HIIT Bike

15 minutes HIIT

Machine Bicep Curl: 50lbs 1x10; 40lbs 1x12

Lat Pulldown: 142.5lbs 1x6; 127.5lbs 1x10

Bicycle Crunch: BW 2x15

Transverse Vaccum: 3x60seconds

Chest Raise: BW 1x15

Crunch/Reverse Crunch Machine: 70lbs 2x12

Back Extension Machine: 220lbs 2x12

15 Minutes HIIT

Punching on the Bag a little

Stretching as a cooldown

Shoulder Push Ups: BW 1x12

Push Ups: BW 1x15

Transverse Vaccum: 3x60seconds

Bicycle Crunch: BW 1x15

Superman: BW 1x12

30 Minutes HIIT On Bicycle

Morning HIIT on Bike

and then some parkour/Kung Fu Related Training

Lat Pulldown: 135lbs 1x10; 120lbs 1x11

30 Minutes HIIT Bike

Core Exercises

and HIIT

Bosu Ball Squat: BW 1x15

One legged Squat (while holding rail): BW 1x10

Leg Press Machine: 405lbs 1x10; 380lbs 1x12

Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 380lbs 1x12

Hip Adduction: 190lbs 1x10; 175lbs 1x12

Hip Abduction 175lbs 1x10; 160lbs 1x15

Run and walk for carido

Shoulder Push Ups: BW 1x12

Push Ups: BW 1x12

Bench Press: 130lbs: 1x7; 120lbs 1x7

Cable Motion Shoulder Press: 100lbs 1x10; 120lbs 1x8

30 Minutes Cardio

Machine Curl: 45lbs 1x12; 35lbs 1x15

Lat Pulldown: 120lbs 1x11; 127.5lbs 1x10

30 Minutes HIIT on Stationary Bike

Glad to hear you recovered from your bruised rib. Yes please share more of your workouts and training with us. Cheers,

-Dylan

Thanks will do.

Bosu Ball Squat: BW 1x15

One legged Squat (while holding rail): BW 1x10

Leg Press Machine: 405lbs 1x10; 375lbs 1x12

Plantar/Dorsi Flexion Calf Raise On Leg Press Machine: 405lbs 1x10; 375lbs 1x12

Run and walk for carido

I've since recovered from my bruised rib for a while now. Started a second job, and have been really busy. I have been exercising and have been getting into great shape. Will try to log more often.

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.

Dumbbell Curl: 35lbs 1x6; 25lbs 1x12

Dumbbell Row: 40lbs 1x15; 45 1x12

Lat Pulldown: 120lbs 1x11; 127.5lbs 1x8

1 hour to 2 hours walking