First max rep bench presses, like last week, but with 2.5kg more on the bar.
Did 30 @ 35kg (50% 1RM), and 36 @ 20kg (+- 50% of that).
Then the #workout "Agent Honeydew"
#AMRAP 15'
* 16/19 kcal Row
*19 Dumbbell Bench Presses (10/15)
Finished 5 rounds, doing:
* 19 kcal row
* 19 dumbbell bench presses with 2x15kg.
I had a technique focused day for the first time in forever, and it felt so good. I was feeling worn down, starting to dread my workout, which was my body asking me to stop stressing it out. A technique week is going to do me good, so I can get back to lifting heavy. This is a wake up call to start considering my mesocycle way more
#gym #exercise #weightlifting #powerlifting #health #fitness #workingout #workout #burnout
Workout 
followed by a TM 3 
my wonderful daughter got me this badboy 
so I had to try it 
#Running #runnersofmastodon #workout #gym #treadmill #cake #fitness #Health #Sport #athlete #runner #Music #april #earlyretirement #mentalhealth #wednesday #mindfulness #cherrybakewell
Tell how does it feel? 
Tell how does it feel? 
First some strength: Back squats!
20 reps at 60% of 1RM, which is 52kg for me.
Building up this was:
10 @ 40kg
15 @ 50kg
20 @ 52kg
Then the party started with the #workout "Dee Dee"
5 rounds:
2' AMRAP
* 12 kcal Echo Bike
* 10 Front Squats (with 20.5kg)
* Max Bar Facing Burpees
* 2' Rest
I hate burpees. So much.
Finished 9 / 9 / 8 / 6 / 7...
#Foundations class, focus #pullups
Warm-Up:
3 rounds
* 15 Banded Face Pulls
* 15 Banded Lat Pull Downs
* 15 Banded Tricep Extensions
* 1' rest
3 rounds
* 10 Dumbbell Flies (@ 7 / 8 / 9kg)
* 10 Skull Crushers (@ 12.5 / 15 / 17.5 kg)
* 10 Two-arm Dumbbell Rows (7.5 / 8 / 10kg)
* 1' Rest
3 rounds
* 5 Ring Rows (3 sec down)
* 5 / 5 Single Arm Dumbbell Rows (@ 20kg)
* 3 Negative Pull-Ups
*1' Rest
The actual #workout:
#EMOM 20'
* 6-10 Challenging Ring Rows
* 5 Negative Pull-Ups
* 6 / 6 Single Arm Dumbbell Rows (20 / 22.5 / 22.5 / 22.5kg)
* 30" chin over bar hold
* 50" Ski Erg
My poor arms :p
Going way slower than my program expects, but I'm finally on round 4, which is a new series of lifts to do. Couple of #deadlift variations which I'm not super looking forward to. Also box or pin #squats. Should be interesting! #gym #StrengthTraining
https://makertube.net/w/tgacG2yZcxVSiLpfgAaWy3
- something about visible six pack and weight loss.
- whole body strength training
- up to 130 heart rate long cardio
- posture: stretch hip flexors + shoulders
and...
- ¡¡ Read the food labels !! 
First some gymnastics:
6' #EMOM
* 6-8 Chin Ups
* 5-7 Strict Pull-Ups
That actually went quite well. I'm surprised :p Last round wasn't that fantastic though.
#Workout: "Numbuh Four"
* 10 Squat Snatches (47.5/70)
* 10 8m Shuttle Runs
* 30 GHD Sit-Ups
* 10 Squat Snatches
* 30 GHD Sit-Ups
* 10 8m Shuttle Runs
* 10 Squat Snatches
Since I'm still very careful, I took the training bar (7.5kg) and did everything really focusing on technique.
So I scaled it to
* 10 Squat Snatches @ 7.5kg
* 15 kcal Bike Erg
* 30 V-Ups
* 10 Squat Snatches
* 30 V-Ups
* 15 kcal Bike Erg
*10 Squat Snatches
Finished in 10'06"
I'm happy with the progress on my shoulder!
https://makertube.net/w/mL1KDpkpkiGghXyFykTzkF
Week 1 - day 5
#PumpYourAbs - type "done" when you´re done or post a pic!
#absChallenge
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#strengthtraining #calisthenics #fitness #yoga #challenge #fitnesschallenge #yogachallenge #calisthenicschallenge #freeweights #gym #homegym #workout #health #healthcare #wellbeing #training #core #exercise #hiking #posture #muscles #vegan #lifestyle #aging #weightloss #motivation #capoeira #йога #тренировка #martialarts #fitnessmotivation #entrenamiento #treeni
First went to do some PT exercises, then the #wod
First part was bench press, max reps at 50@ of 1RM. That was 30 @ 31kg. Then max reps at 50% of that weight, but my partner was lazy and didn't want to switch the bar, so we used 20kg. Topped at 31 reps, because arms tired.
Then the actual #workout, "Knightbrace":
5 rounds of
* 1' max double unders
* 1' max push-ups
* 1' rest.
Switched double to single unders, and push-ups on a bar. Finished 110+25, 130+20, 150+18, 143+21 and 140+18.
