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happy Tuesday I hope you are doing great
 
any workouts from today or you're taking a break
 
Workout

Warmup, started with a full body foam roll. Then went with dynamic stretches and movements.

Landmine split jerk(t bar row machine )
5x 70
5x 80
5x 80
Super set with TRX fall outs
8
8
8

Skater squats
4 x 5
4 x 5
4 x 5
Super set with continuous jump squat
10
10
10
Superset with with parallels grip pull ups
5
5
5

Goblet lateral squat
5 x 35
5 x 35
Superset with side plank row
8 x 110
8 x 110

Great workout, felt strong and focused. Finished off with a 10 min walk at 10 incline, 3 speed. It’s Canada Day here today so going to go have a bite to eat and go with the family to participate in some of the activities the community offers.
@CodeNameDuchess Great update....spend quality time with family..........
 
Canada Day was good. Thanks everyone for asking. There were a few things around here, bounce houses face painting and stuff. We did that then spent a couple hours at the park.

Today I had a busy day right away with work and some family chores then I went and did 18 holes. Walked 7km.

Workout again tomorrow 💪
That’s good to hear.
 
Canada Day was good. Thanks everyone for asking. There were a few things around here, bounce houses face painting and stuff. We did that then spent a couple hours at the park.

Today I had a busy day right away with work and some family chores then I went and did 18 holes. Walked 7km.

Workout again tomorrow 💪
@CodeNameDuchess how you feeling now, you feel leaner bro? :)
 
Workout

Dynamic stretching and movements for the warm up

Db Bench
5 x 90
5 x 100
5 x 110
Superset with 1 arm lat stretch
3 breaths
3
3

Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10

Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)

Barbell shrugs
12 x 185
10 x 225
8 x 225

Shoulder flye machine with handles
8 x 120
8 x 120
Superset with tri extension machine pistol grip handles
8 x 140
8 x 140

Did 15 mins on the bike to end the workout off. Did 10 second sprint 10 second rest x 3. Then I’d rest a minute. Do again, for a total of 5 times.

Great workout all together. Hit another PR with DB bench getting 5 for 110 so happy about that.
 
Workout

Dynamic stretching and movements for the warm up

Db Bench
5 x 90
5 x 100
5 x 110
Superset with 1 arm lat stretch
3 breaths
3
3

Split stance landmine press
8 x 55
8x 55
8 x 55
Super set Ground slides
10
10
10

Feet elevated bosu push up (3 seconds down,explode up)
8
8
Superset with plate carry
20 steps (45 each hand)
20 steps (45 each hand)

Barbell shrugs
12 x 185
10 x 225
8 x 225

Shoulder flye machine with handles
8 x 120
8 x 120
Superset with tri extension machine pistol grip handles
8 x 140
8 x 140

Did 15 mins on the bike to end the workout off. Did 10 second sprint 10 second rest x 3. Then I’d rest a minute. Do again, for a total of 5 times.

Great workout all together. Hit another PR with DB bench getting 5 for 110 so happy about that.
@CodeNameDuchess 15min of bike is perfect
lets get some bike in the start too man :)

i like the volume stay it
 
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