xTrainer:
0.4km done in 3m00
Two-Arm Kettlebell Swing:
20 kg x 10 reps / 20 kg x 10 reps / 20 kg x 10 reps / 20 kg x 10 reps / 24 kg x 10 reps -PB-
20 kg x 10 reps / 20 kg x 10 reps / 20 kg x 10 reps / 20 kg x 10 reps / 24 kg x 10 reps -PB-
pow pow pow kettlebell queen :)
Standing Dumbbell Calf Raise:
12 kg x 10 reps / 12 kg x 10 reps -PB- / 12 kg x 8 reps / 12 kg x 8 reps
12 kg x 10 reps / 12 kg x 10 reps -PB- / 12 kg x 8 reps / 12 kg x 8 reps
Not sure if I've got the form right on these, as my back was being worked as much as my calf muscles! Used a pair of 12kg kettlebells in this exercise.
Log Clean and Press:
20 kg x 8 reps / 24 kg x 6 reps / 26 kg x 6 reps / 28 kg x 2 reps / 30 kg x 1 reps -PB-
20 kg x 8 reps / 24 kg x 6 reps / 26 kg x 6 reps / 28 kg x 2 reps / 30 kg x 1 reps -PB-
Wow. Dem Viprs are hard man. 20kg is the highest weight my gym has. So the first one was the 20kg, then for the next ones I used a 20kg and put the smaller 4/6/8/10kg viprs inside the 20kg (they're hollow rubber logs) which also achieves a collosal grip workout as you have to hold and control two viprs, which by the way don't want to be good and stay where they are supposed to. Felt like I could've done a second 30kg but I decided to preserve what was left in my energy stores for the remainder of the session
Lat Pulldown:
35 kg x 8 reps / 40 kg x 5 reps / 45 kg x 3 reps / 50 kg x 1 reps -PB-
Holy hell this was hard ass. 50kg not for the weak minded. Managed to get it about two thirds of the way down.
35 kg x 8 reps / 40 kg x 5 reps / 45 kg x 3 reps / 50 kg x 1 reps -PB-
Holy hell this was hard ass. 50kg not for the weak minded. Managed to get it about two thirds of the way down.
Close-Grip Front Lat Pulldown:
35 kg x 8 reps / 40 kg x 5 reps / 45 kg x 3 reps / 50 kg x 1 reps -PB-
35 kg x 8 reps / 40 kg x 5 reps / 45 kg x 3 reps / 50 kg x 1 reps -PB-
struggled to get full ROM again, but got SO CLOSE. I do find the bicep pulldown a litttttle bit easier than the lat pulldown.
Straight Bridge:
15 reps / 15 reps
15 reps / 15 reps
my butt started cramping at the end of the second set... lol
Dips - Triceps Version:
10 reps / 10 reps
10 reps / 10 reps
Pain. pain. pain. I hate these with a passion. I have terribly lazy (but correct) form on these, I don't do them with feet straight out because the sheer weight of my body would kill me. So I do them with my knees bent taking a little of the weight off. Definitely my weakest exercise. Will probably do these on the TRX suspension as I find standing is more efficient, I can directly target my triceps and I can pull out more sets before I get completely cream-crackered.
One-Arm Kettlebell Swing:
20 kg x 8 reps / 20 kg x 8 reps / 20 kg x 8 reps
20 kg x 8 reps / 20 kg x 8 reps / 20 kg x 8 reps
Was going to do the same number of sets as I did for the 2 hand swing but by then my whole body was giving up and my form was really going to pot by the 3rd set.
So I'm now sitting in front of a lovely warm fire, chilling the fuck out, after having eaten a lovely big ass bowl of post workout ice cream. Nom.
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