Thanks man, it’s been great so far. Looking forward to going to the gym. Having my buddy as a workout partner to get through some of these lower body workouts is huge.
Heck yeah, having a good workout partner kicks up exercise’s effectiveness to the next level.
If you’re interested, I suggest one tweak to your bike rides that I got from an article and have found to be very effective for fat burning and energy building -
ride for 15 minutes and, after every three minutes of steady pedaling, sprint all-out for 30 seconds.
The article was about a research group on steady-state cardio versus sprinting. The researchers learned that those who did sprint intervals for 15 minutes burned more calories than people who rode at a consistent speed for an hour straight, and the sprinters even boosted their metabolisms and improved their cognitive functions.
I’m in, tricked by the title as well 
Great workouts going on in here.
How’s the losing weight stuff coming along, I know it’s early days.
Friday June 15, 2018
A1) Incline Bench - 135 x 10, 155 x 8, 165 x 56, 185 x 2 (15)
A2) Neutral Grip Row - 180 x 15,15, 270 x 8,8 (180)
Circuit: 3 Rounds with 3 minute rest, no rest between exercises
B1) Hang Clean - 135 x 5
B2) Chin Ups - blue assist band x 5
B3) Dips - 5
B4) Hanging Leg Raise - 10
B5) Thick Rope Sled Row - 135 x 15 M
Killed my grip/forearms.
C) DB Bench - 45s x 20, 55s x 12,12 (120)
D) Overhead DB Ext - 25 x 10
We did each rep with a 5 second negative, and held the last rep in the stretched position for 20 seconds. Tris were trashed after one set.
E) Suitcase Carry - 53 x 45 sec x 2 (90)
I’ll give that a go next week. Thanks for the suggestion.
Weighed 218.4 on my home scale this morning. About a pound and a half a week, pretty solid pace. Hopefully I can ride a weekly pound+ fat loss for a month or two.
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You’re welcome. It’s a simple tweak that greatly improved my cardio time.
Well done Mate
Great workouts in here.
The superset and giant sets looks good.
Saturday June 16 and Sunday June 17, 2018
Various Father’s Day weekend events, not much physical activity. First Father’s Day for me so lots of food, beer, and relaxing.
Put on 2 pounds over the weekend according to my Monday morning weigh in.
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Monday June 18, 2018
A) Stability Ball Leg Curl - 8,8,8 (60)
B1) One Leg Box Jump - 2/leg x 4 (15)
B2) Back Squat - 255-275, 295 x 3 (15)
B3) Chins - 4,3,3,3 (150)
-Felt strong on squats today, 20 pound jump for the last set, I really felt like I could have got 305, if not 315.
C) Hill Sprints - 100M x 3 (120)
-Killer with the heat, it was 88 F when we were doing these. Next week I’m going to add an extra minute to the rest and go for a bit more quality in the run.
D) Crossover Step Ups holding Plate Overhead - 25 x 8,8 (60btl)
E1) Pull Throughs - band x 12,12 (45)
E2) Ab Wheel Rollout - 5,5 (45)
F) Airdyne Bike - 20 sec sprint / 40 sec light pedal x 4
-Tough to get through, legs were just gassed.
2 Likes
Tuesday June 19, 2018
Hockey
Wednesday June 20, 2018
A) Incline Bench - 135 x 8, 155 x 6, 175 x 2, 135 x 8 (120)
B) Barbell Row - 135 x 15,15,12 (90)
Circuit: 3 rounds with 3 minute rest, no rest between exercises.
C1) DB One Arm Snatch - 40 x 5/arm
C2) Med Ball Alternating Push Ups - 5/arm
C3) Pull Ups - Black band x 10
C4) Lying Leg Raise - 15
Had a dinner to go to so I had to keep this workout short.
Thursday June 21, 2018
A) Glute Ham Raise - 5,5,5 (60)
B1) Back Squat - 225 x 8,8,5 (X)
B2) Sled Push - 135 x 50M x 3 (300)
B3) CG Chins - 3,3,3
-jumped 20 pounds with the squats, will probably go back down to 205 and go for more reps next week.
C1) Bulgarian Split Squats - 35s x 5,5,5 (30btl)
C2) Pallof Press - band x 20,20,20 (30bta)
D) Stationary Bike - 10 min @ 10 int (2.59 mi)
- put TriednTrue’s advice to action. Added a 30 second sprint every 2 minutes, definitely kicked up the intensity. Couldn’t go for 15 minutes, going to work my way up.
E) Slow Leg Curl - 70 x 10,10,10 (60)
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Friday June 22, 2018 - Sunday June 24, 2018
Out of town for my girlfriend’s birthday weekend. Did a good amount of walking - 9 miles total on Saturday at an amusement park.
No lifting though, we don’t have any weekend trips planned for July, so I’ll be able to get back to doing 5 days of lifting a week instead of 3 or 4.
Monday June 25, 2018
A) Stability Ball Leg Curl - 8,8,8 (60)
B1) One Leg Box Jumps - 2/2 x 4 (15)
B2) Back Squat - 255-275 x 3, 315 x 1 (15)
B3) Pull Ups - 3,3,3,3 (180)
C) Hill Sprints - 100M x 3 (180)
-started to pour, so we had to cut it a spring short.
D1) Reverse Lunge - 35s x 12,12 (60)
D2) Flutter Kicks - 45 sec x 2 (60)
E) Leg Curl - 100 x 8,8,8 (90)
I actually do 30 second sprints after every 3 minutes regular pace; well done with every 2 minutes, that definitely kicks up the intensity!
Tuesday June 26, 2018
Hockey
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Wednesday June 27, 2018
A1) Incline Bench - 135 x 8, 155 x 6, 175 x 3, 185 x 1, 135 x 8 (15)
A2) NG Chins - 3,3,2,2,2 (180)
Circuit: 3 rounds with 3 minute rest, no rest between exercises
B1) Block Hang Clean - 135 x 5
B2) Landmine Row-Press - 35 x 8/arm
B3) Med Ball Push Ups - 5/arm
B4) Suitcase Carry - 70 x 30 sec/arm
C1) DB Bench - 45s x 25,18 (30)
C2) Crossbody Pulls - 40 x 10,10 (30)
D) Pull Up Bar Hangs - 30 sec x 3 (30)
- these were very humbling, never done them before, went in thinking I could do one hand bangs for 30 seconds or so. Turns out I was very very wrong.
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Thursday June 28, 2018
A) Glute Ham Raise - 5,5,5 (60)
B1) Anderson Front Squat - 95 x 8,8,8 (X)
B2) Sled Push - 135 x 25M x 3 (X)
B3) Sled Pull - 135 x 25M x 3 (300)
C1) Crossover Step Up with Plate Overhead - 25 x 8,8 (45)
C2) Pull Up Bar Hangs - 35,25,15,15 sec (45)
D1) Russian Twist Ball Throw - 8 x 6 (60)
D2) Sit Up Throw - 8 x 6 (60)
D3) Eagle Sit Up Throw - 8 x 6 (60)
Friday June 29, 2018
A) DB Row - 70 x 5 x 3 (30bta)
B) Wide Grip Barbell Row - 95 x 15 x 4 (30)
C) V-Handle Cable Row - 120 x 8 x 3 (60)
D) Barbell Curl - 45 x 10 x 5 (45)
-had to do a short workout. The light weights high volume was a good change.