I Am The One Who Knocks

Training Logs
4311

Swim
8x50m efforts

Run 6.5km in zone 2

9 Likes
4312

Actual rest day. Hoorah

5 Likes
4313

Push focus

5x15 OHP 40kg
10 air squat

5x15 incline db press
20 lunges

4x12 db side raise
10 air squat

4x12 db incline fly
20 lunges

Finisher
30 min stair climber W 20kg vest

Cooked

7 Likes
4314

Pull focus

5x5 deadlift 150kg
6 chins

4x12 seated row
12 pushups

4x15 db row
6 chins

4x15 lat pulldown
12 pushups

Finisher 20 min amrap
6 burpee
6 chins
20 flutter kicks
12 pushups

15 rounds I think

7 Likes
4315

Legs (aka lunge day fml)

5x12 squat 100kg

  • 20 lunges

4x15 Bulgarian split squat 12.5kg

  • 10 air squat

4x15 goblet squat 17.5kg

  • 20 lunges

4x12 DB RDL 32.5kg

  • 10 air squat

Finisher 6 rounds for time
20 lunges
10 air squats

6 Likes
4316

Really trying to push the pace on these workouts and finish in as close to an hour or under as I can.

HR usually sitting pretty high throughout

3 Likes
4317

BJJ last night 1.5hrs.

There’s a guy at my gym who’s a 95kg black belt and former pro MMA fighter, a great dude with lots to learn from. Big, strong and explosive.

We wrestled balls to the wall and it was awesome. He smashed me but I managed to push him in a few exchanges. Ain’t gonna get better by wrestling pushovers.

Sore as hell today. Doesn’t matter, works till needs to get done

Full upper body

5x12 bench

  • 6 pull up

5x10 seated row

  • 12 push up

3x max seated shoulder press machine

  • 20 sit ups

3x max pull up

  • 20 sit ups

4x12 tricep pushdown

  • 6 pull up

4x12 ez curl

  • 12 push up

The to the pool for a 500m swim

7 Likes
4318

I bet it was, after all that wrestling.

1 Like
4319

High intensity run today

2x2.4km run on the way in to work

After work

2x200m
4x400m
6x600m

Cooked

5 Likes
4320

7km zone 2 run

Couldn’t make the pool tonight, will make it up at some point

8 Likes
4321

Push day yesterday

5x8 bench

  • 12 air squat

4x10 OHP

  • 20 lunges

4x15 cable fly

  • 12 air squat

4x15 barbell front raise

  • 20 lunges
7 Likes
4322

Legs

6x3 squats, I decided to build on these and went 140/150/160/170/180/140kg
Superset with 20 lunges

4x10 leg press

  • 12 air squat

5x12 ham curl

  • 20 lunges

5x12 leg extension

  • 12 air squat
6 Likes
4323

Having a little getaway with my father for a few days to the Gold Coast. Staying at a lovely apartment complex with a pretty decent gym so able to get my workouts in

Full upper body

4x Max pull ups

  • 1 minute plank

3x max pushups

  • 20 hang leg raise

4x12 single arm cable row

  • 12 pushup

3x15 incline db press

  • 6 pull up

4x cable curl 21s

  • 10 pushup

5x12 cable overhead tricep extension

  • 6 pull up

Finisher
4 rounds
20 crunch
20 bicycle

6 Likes
4324

Then had a swim in the heated outdoor pool.

Left Adelaide this morning and it was cold and raining. Might have to move here

5 Likes
4325

Hight intensity

5x600m run

  • 20 box jump
    As soon as HR drops back to -120bpm go again

Finisher
4x100m swim w 30 sec rest

Pool close enough to 25m for the intended purpose

6 Likes
4326

7.5km run zone 2

15 min emom - 10 burpees

Will do a 500m swim later

5 Likes
4327

you forgot the 140 swings you took at golf mate.

1 Like
4328

That’s being generous :joy:

1 Like
4329

I didn’t include the warm ups or the puts. LOL

4330

Push day

5x15 OHP 40kg

  • 12 burpees

5x15 incline db press 20kg

  • 20 lunges

4x12 db lateral raises

  • 12 burpees

4x12 db incline fly

  • 20 lunges
  • 72 burpees to total 180.

I’m doing the push-up challenge this month to raise awareness and funds for mental health, and donating everything to the Movember fund.

I don’t know if I can post the link here but have a look at my Instagram if you’ve got any coin you’d like to donate

8 Likes