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Approved Log Fitness log with OTC supplements
- Thread starter CodeNameDuchess
- Start date
very nice volume you did a great job
Awesome job man. Keep grinding.
Played a game of hockey tonight. My lord it was fast. Didn’t go as we wanted but I skated hard and felt good compared to the rest of my time who were near death. Benefits of training in the off season 
@CodeNameDuchess you gotta get us some shots of you playing broPlayed a game of hockey tonight. My lord it was fast. Didn’t go as we wanted but I skated hard and felt good compared to the rest of my time who were near death. Benefits of training in the off season
dont gotta have face just interesting for the EF family
Nice job with your updates
Workout
Backwards walk on the treadmill then my typical warmup with dynamic stretching and movements
Continuous DB jump squat
5 x bw
5 x 15
Super with Supine wall flexion push
5
5
Super with Front plank
25 seconds
25
1/2 kneeling alternate KB press(both legs for one set)
4 x 25
4 x 35
Super with Goblet squat
8 x 50
8 x 60
Tall kneeling curl to press
12 x 20
8 x 20
Super Goblet alternate reverse lunge
8 x 35
8 x 35
Super Farmers walk
30 steps x 80(each hand)
30 x 80
Bike
8 reps of 20 second sprint, 10 second rest
My legs didn’t feel that bad today during my weight routine despite having a hard hockey game last night and coming to the gym fasted. Could feel it on the bike though
For all you Canadians Happy Thanksgiving!
Backwards walk on the treadmill then my typical warmup with dynamic stretching and movements
Continuous DB jump squat
5 x bw
5 x 15
Super with Supine wall flexion push
5
5
Super with Front plank
25 seconds
25
1/2 kneeling alternate KB press(both legs for one set)
4 x 25
4 x 35
Super with Goblet squat
8 x 50
8 x 60
Tall kneeling curl to press
12 x 20
8 x 20
Super Goblet alternate reverse lunge
8 x 35
8 x 35
Super Farmers walk
30 steps x 80(each hand)
30 x 80
Bike
8 reps of 20 second sprint, 10 second rest
My legs didn’t feel that bad today during my weight routine despite having a hard hockey game last night and coming to the gym fasted. Could feel it on the bike though
For all you Canadians Happy Thanksgiving!
@CodeNameDuchess you did sprint sets? nicely done broWorkout
Backwards walk on the treadmill then my typical warmup with dynamic stretching and movements
Continuous DB jump squat
5 x bw
5 x 15
Super with Supine wall flexion push
5
5
Super with Front plank
25 seconds
25
1/2 kneeling alternate KB press(both legs for one set)
4 x 25
4 x 35
Super with Goblet squat
8 x 50
8 x 60
Tall kneeling curl to press
12 x 20
8 x 20
Super Goblet alternate reverse lunge
8 x 35
8 x 35
Super Farmers walk
30 steps x 80(each hand)
30 x 80
Bike
8 reps of 20 second sprint, 10 second rest
My legs didn’t feel that bad today during my weight routine despite having a hard hockey game last night and coming to the gym fasted. Could feel it on the bike though
pumping it hardhappy Canadian thanksgiving though im not from CA haha
Nice job
@CodeNameDuchess Awesome routine right here!
Meant to post this earlier. Little breakfast feast, plus my protein shake that wouldn’t fit in the pic easily.
@CodeNameDuchess Meals are awesome.....
Eggs and bacon one of the best anabolic foods around.
Workout
Good warm up today. Typical dynamic movements and stretches with a bit of medicine ball work doing some lateral squats and SLDL
Goblet squat hold(5 second hold at bottom)
5 x 35
5 x 35
Super with 1/2 kneeling chop/lift with KB
5 x 35
5 x 35
Super with Forward crawl
10 yards
10 yards
2db single leg dead lift
8 x 15
8 x 15
8 x 15
Super with standing anti rotation hold
15 second hold
15
15
Super with chin up (4 seconds going down)
5
5
5
Push up/downward dog combo
8
8
8
Super with bear position shoulder tap
5
5
5
Super with 1/4 tig to elbow
3
3
3
Bike sprints 8 x 20 second sprint with 10 second rests
Good to burn off some of the turkey! Felt good out there. Tomorrow weather permitting will be another golf day. Not many left
Good warm up today. Typical dynamic movements and stretches with a bit of medicine ball work doing some lateral squats and SLDL
Goblet squat hold(5 second hold at bottom)
5 x 35
5 x 35
Super with 1/2 kneeling chop/lift with KB
5 x 35
5 x 35
Super with Forward crawl
10 yards
10 yards
2db single leg dead lift
8 x 15
8 x 15
8 x 15
Super with standing anti rotation hold
15 second hold
15
15
Super with chin up (4 seconds going down)
5
5
5
Push up/downward dog combo
8
8
8
Super with bear position shoulder tap
5
5
5
Super with 1/4 tig to elbow
3
3
3
Bike sprints 8 x 20 second sprint with 10 second rests
Good to burn off some of the turkey! Felt good out there. Tomorrow weather permitting will be another golf day. Not many left
@CodeNameDuchess turkey? thats awesome want to slam that turkey too bro im craving lol
push is good too
Don't see the point of Goblet squats.
Nice training update
Workouts look fantastic
bro you getting some good conditioning to
I like the way you structure the training it's very simple but effective
Like that session brother. Golf season almost done here too. The die hards might still get a couple weeks still.
@CodeNameDuchess Awesome routine right here!
Sorry fellas forgot to update this for yesterday(Tuesday)
Golfed 18, walked 7km on the course.
Was a decent day for it but was bogged down with work the rest of the day after it.
Golfed 18, walked 7km on the course.
Was a decent day for it but was bogged down with work the rest of the day after it.
Workout
Typical warm up with dynamic movements/stretches
Single DB deadlift
8 x 50
8 x 60
Super with 1/2 kneeling inline lift
8 x 30
8 x 30
DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25 seconds
25
25
Super with alternate DB Bench
5 x 50
5 x 55
5 x 60
Reaching lateral squat
8 x 20
8 x 20
8 x 20
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 steps x 80
20 steps x 80
Good workout today, I finished with a light walk on the treadmill just to keep the blood flowing in the legs. I have a hockey game tonight so I didn’t want to push too too hard, we’ll see if I did just enough or too much tonight. I’ll know by the second shift
Typical warm up with dynamic movements/stretches
Single DB deadlift
8 x 50
8 x 60
Super with 1/2 kneeling inline lift
8 x 30
8 x 30
DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25 seconds
25
25
Super with alternate DB Bench
5 x 50
5 x 55
5 x 60
Reaching lateral squat
8 x 20
8 x 20
8 x 20
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 steps x 80
20 steps x 80
Good workout today, I finished with a light walk on the treadmill just to keep the blood flowing in the legs. I have a hockey game tonight so I didn’t want to push too too hard, we’ll see if I did just enough or too much tonight. I’ll know by the second shift
Thanksgiving in Canada this past week. We cook turkey haha
Workout
Typical warm up with dynamic movements/stretches
Single DB deadlift
8 x 50
8 x 60
Super with 1/2 kneeling inline lift
8 x 30
8 x 30
DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25 seconds
25
25
Super with alternate DB Bench
5 x 50
5 x 55
5 x 60
Reaching lateral squat
8 x 20
8 x 20
8 x 20
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 steps x 80
20 steps x 80
Good workout today, I finished with a light walk on the treadmill just to keep the blood flowing in the legs. I have a hockey game tonight so I didn’t want to push too too hard, we’ll see if I did just enough or too much tonight. I’ll know by the second shift
@CodeNameDuchess big training day but no turkey pic share bro?
EF family misses itlets share some tasty turkey pics
Ate it too quick to even take a pic bro haha@CodeNameDuchess big training day but no turkey pic share bro?
lets share some tasty turkey pics
Played 1 hour of hockey tonight. Great skate, felt good out there.
next time share with EF family that would be awesome bro @CodeNameDuchess
nice must have been good cardio
Busy day today
Golfed 18 holes. Walked 7km on the course
1 hour hockey game. We were short tonight, really short so a lot of hard ice time
I’ll be feeling it tomorrow
Have a good night bros
Golfed 18 holes. Walked 7km on the course
1 hour hockey game. We were short tonight, really short so a lot of hard ice time
I’ll be feeling it tomorrow
Have a good night bros
@CodeNameDuchess Looks like a day well spent.........
Workout
Typical warm up, I def stretched the hips a little more though as I was feeling a little stiff from the last few days
Goblet split squat
8 x 45
8 x 45
Super with supine row
8
8
Super with lateral crawl
10 each side
10
Alternating DB reverse lunge
6 x 20
6 x 25
6 x 25
Super with tall kneeling anti rotation press
8 x 30
8 x 30
8 x 30
Super with alternate db bench press
5 x 60
5 x 60
5 x 60
DB push up row
5 x 15
5 x 15
5 x 15
Super withSingle leg shoulder elevated hip thrust
8
8
8
Super with Single leg lowering with band
5
5
5
Hanging leg raises
6
6
6
Good workout today but i definitely felt a little sore and tired from the late night hockey games. Hard to recover when playing until 10/11pm, takes a bit to unwind then up again at 7am but doing my best.
Going on vacation next week so I am not sure how much training I will get in as it is a golf trip but I’m sure I’ll do some body weight stuff around the house just to stay limber and feeling good.
If I’m not on here, have a great weekend and week bros!
Typical warm up, I def stretched the hips a little more though as I was feeling a little stiff from the last few days
Goblet split squat
8 x 45
8 x 45
Super with supine row
8
8
Super with lateral crawl
10 each side
10
Alternating DB reverse lunge
6 x 20
6 x 25
6 x 25
Super with tall kneeling anti rotation press
8 x 30
8 x 30
8 x 30
Super with alternate db bench press
5 x 60
5 x 60
5 x 60
DB push up row
5 x 15
5 x 15
5 x 15
Super withSingle leg shoulder elevated hip thrust
8
8
8
Super with Single leg lowering with band
5
5
5
Hanging leg raises
6
6
6
Good workout today but i definitely felt a little sore and tired from the late night hockey games. Hard to recover when playing until 10/11pm, takes a bit to unwind then up again at 7am but doing my best.
Going on vacation next week so I am not sure how much training I will get in as it is a golf trip but I’m sure I’ll do some body weight stuff around the house just to stay limber and feeling good.
If I’m not on here, have a great weekend and week bros!
yes it's hockey season in Canada let's see some winning going on
Still seeing loads here doing Goblet squats... mostly pointless
I would have loved to see Edmonton win it last year. But would like to see Ottawa win.
F
following my trainers program. What ya got against goblet squats bro
not gonna happen, I bet Ottawa wont win
@CodeNameDuchess nothing for me, I like goblet squats, but PUMP hard
@CodeNameDuchess solid routine right here!
Great training man I like it
@CodeNameDuchess Food looks nice dude.......
Goblet squat hold(5 second hold at bottom)
5 x 35
5 x 35
Super with 1/2 kneeling chop/lift with KB
5 x 35
5 x 35
Super with Forward crawl
10 yards
10 yards
2db single leg dead lift
8 x 15
8 x 15
8 x 15
Super with standing anti rotation hold
15 second hold
15
15
Super with chin up (4 seconds going down)
5
5
5
Push up/downward dog combo
8
8
8
Super with bear position shoulder tap
5
5
5
Super with 1/4 tig to elbow
3 x 20
3 x 20
3 x 20
Just got back from a week vacation where I golfed swam and ate. Vacation felt good and my muscles feel good despite the time off, guessing I needed the recovery.
5 x 35
5 x 35
Super with 1/2 kneeling chop/lift with KB
5 x 35
5 x 35
Super with Forward crawl
10 yards
10 yards
2db single leg dead lift
8 x 15
8 x 15
8 x 15
Super with standing anti rotation hold
15 second hold
15
15
Super with chin up (4 seconds going down)
5
5
5
Push up/downward dog combo
8
8
8
Super with bear position shoulder tap
5
5
5
Super with 1/4 tig to elbow
3 x 20
3 x 20
3 x 20
Just got back from a week vacation where I golfed swam and ate. Vacation felt good and my muscles feel good despite the time off, guessing I needed the recovery.
Honestly I feel goblet squats are over rated. Heck I could see quads popping up through my tracky bottoms doing my Hatfield Squats (17 x 525lbs Monday)
nice volume on that training that's a good thing
Still feeling a little sore from the travelling so today I went to the steam room. Did 3 sessions of 15 minutes. Was a good sweat. Came home and did some yoga to loosen up more.
@CodeNameDuchess vacations are always well needed!
I am jealous you got to golf man. Courses have just shut down for the season here.
Workout
Typical warm
Up dynamic movements and stretching
KB deadlift
8 x 50
8 x 50
Super with
1/2 kneeling inline lift
8 x 30
8 x 30
DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25s
25
25
Super with alternate db bench
5 x 60
5 x 60
5 x 60
Reaching lateral squat
8
8
8
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 x 80
20 x 80
Decent workout. Felt good and strong. Will try more weight next time. No cardio today because I’ll prob walk 10km tonight trick or treating lol. Happy Halloween bros
Typical warm
Up dynamic movements and stretching
KB deadlift
8 x 50
8 x 50
Super with
1/2 kneeling inline lift
8 x 30
8 x 30
DB split squat
5 x 20
5 x 20
5 x 20
Super with front plank
25s
25
25
Super with alternate db bench
5 x 60
5 x 60
5 x 60
Reaching lateral squat
8
8
8
Super with renegade rows
5 x 15
5 x 15
5 x 15
Super with farmers walk
20 steps x 80
20 x 80
20 x 80
Decent workout. Felt good and strong. Will try more weight next time. No cardio today because I’ll prob walk 10km tonight trick or treating lol. Happy Halloween bros
Nice job
This tooyou gotta get protein up to recover bro @CodeNameDuchess
@CodeNameDuchess Numbers look legit bro........
i love this style of training, its fun and hardcore
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