Vision’s Training Log - WS4SB

10 min bike

Max sets in 20 mins:
Burpee x 10
Double Under x 20
Ski Erg x 300m

Got 6

Double unders we’re brutal today. I was terrible. Last time I was busting out 10-20 straight each attempt, this time was more like 2-3

1 Like

Getting over a bad cold

Did some boxing today. Felt great.

Jump rope, stretch

4 rounds shadow boxing
5 rounds heavy bag
2 rounds double end bag
3 on : 1 off

Finished with 5 sets of abs and more shadow boxing + jump rope

1 Like

Bike, jump rope, shoulder loop band exercises

Wall Tib Raises:
4 x 20

1-Leg Calf Raises:
3 x 12

BB Calf Raises:
225 x 12
275 x 12
275 x 13

Banded Back Squats:
45 x 8
135 x 8
225 x 8
225 x 8
225 x 8
225 x 8
yellow bands

1 Like

Easy boxing session with my gf

Jump rope, stretch
Shadow boxing
Heavy bag
Defence dummy
Ab work

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Boxing
Jump rope, stretch

4 rounds shadow boxing
6 rounds heavy bag
2 rounds double end bag

Renegade Rows 3 x 10 with 35s
Standing Band Twists 3 x 12 with blues
Side Bends 3 x 12 with 70
Ring Rollouts 3 x 15

1 Like

Jump rope, bike

Block Pulls:
135 x 10
225 x 6
315 x 5
405 x 4
405 x 4
405 x 4
315 x 15
4” blocks (mid shin bar height)

Tuck Lever Rows:
3 x 5

Tempo Ring Chinups:
3 x 6

Seated Reverse Flies:
3 x 12

Axle Curls:
3 x 10 with 75

2 Likes

Some cardio. Didn’t push it super hard but allowed my HR to get up near the end and I had a good sweat.

10 min Jump Rope
20 Ring Rollouts
10 min Bike
20 Ring Rolllouts
10 min Row
20 Ring Rollouts

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Bike, jump rope, shoulder loop band

Back Squats:
45 x 10
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
275 x 5

Bench:
115 x 10
165 x 8
185 x 10
185 x 10
185 x 10

DB RFESS:
3 x 6 each leg with 60s

Dips:
3 x 12

1 Like

Rower, static, jump rope

Power Rows:
4 x 3 strokes (741 watts best)

Block Pulls (4”):
135 x 10
225 x 5
295 x 5
345 x 5
395 x 5
395 x 5
395 x 5
345 x 12

Tuck Lever Rows:
4 x 5

Tempo Ring Chinups:
4 x 6

1 Like

LISS Live Concert Series
Jay-Z MTV Unplugged

Jump rope, heavy bag, ski erg, bike, ring mountain climbers

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Bike, jump rope, shoulder loop band

Back Squats:
45 x 10
135 x 10
185 x 10
235 x 10
235 x 10
235 x 10
easy. last rep always paused

Bench:
115 x 10
165 x 6
185 x 6
205 x 6
205 x 6
205 x 8

DB RFESS:
3 x 7 each leg with 60s

Dips:
3 x 15

1 Like

Jump rope, stretch

4 rounds shadow boxing
6 rounds heavy bag
2 rounds double end bag

3 sets ring rollouts
3 sets lying chin tucks

1 Like

Rower, jump rope

Block Pulls:
Up to
345 x 5
395 x 5
395 x 5
415 x 5

Sandbag Shouldering:
Many doubles
picked up a 200 bag from BoS. Only fit 4x20kg sand bags but I might be able to get a bit more in now that it’s settled. I really missed shouldering. Probably did about 10 sets.

Ring Rows:
15, 15, 12, 12

1 Like

LISS Live Concert Series
The Grateful Dead

Bike
Circuit
Jump rope
Circuit
Rower
Circuit
Bike
Circuit
Jump rope
Circuit

Circuit = 15 push-ups, 20 sit-ups, 25 squats

1 Like

Bike, ski erg, static, shoulder loop bands

Back Squats:
45 x 8
135 x 8
205 x 8
255 x 8
255 x 8
255 x 8

Bench:
115 x 8
165 x 8
185 x 8
205 x 8
205 x 8
205 x 8

DB RFESS:
3 x 7 each leg with 65s

Superset
Thick Bar Lying Tricep Extension: 3 x 12
Thick Bar Curls: 3 x 10

Used a new thick bar I made, 2.5” diameter. Caused an insane forearm pump.

1 Like

Just looked at my profile and noticed I joined these forums over 17 years ago. Damn I’m getting old

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Great session today

Jump rope and static stretch

3 rounds shadow boxing
4 rounds double end bag
4 rounds heavy bag (straight punch focus)
2 rounds heavy bag (hooks)
4 rounds ab and neck work

3 min on, 1 min off

1 Like

Jump rope, dynamic

Power Rows:
3 x 3 strokes (739 watts best)

High Pogo Hops:
2 x 8

Deadlifts:
Up to 395 x 5

Sandbag Shouldering
4 x 4
need to add a bit more sand to this

BB Rows:
4 x 8 with 205

Thick Bar Curls:
3 sets

1 Like

Great session today.

Bike, ski erg, shoulder loop band

Banded Back Squats:
45 x 8
135 x 8
185 x 8
225 x 8
225 x 8
225 x 8
275 x 3
yellow bands, all easy with some paused reps mixed in

Bench:
115 x 8
165 x 8
185 x 5
205 x 5
225 x 4
225 x 4
225 x 4
225 x 4

Bear Hug Squats:
4 x 6
filled up my sandbag to a true 200 lbs. this is a phenomenal core exercise

Dips:
3 x 15

And mixed in some CoC grippers through out. #1 and #2

1 Like

Easy bike, ab work, stretch

1 Like