WOD

Gairdner

Forum GOD!
You're the man! Excellent show of strength and endurance my friend! :highfive:
Odin to Thor after receiving a compliment:

"You must think me a slice of bread to need buttered so heavily." :D:p:

Seriously though, you keep this thread going with your impressive daily output and it serves as inspiration to me. :notworthy:
 

Robyflexx

Forum GOD!
Odin to Thor after receiving a compliment:

"You must think me a slice of bread to need buttered so heavily." :D:p:

Seriously though, you keep this thread going with your impressive daily output and it serves as inspiration to me. :notworthy:
Thank you buddy for the kind words :shy:
 

Gairdner

Forum GOD!
Today's efforts:

2.5 hours gardening which was mostly trimming and shaping bushes with hand shears and the usual lawn maintenance and running around.
25 to 30 lengths at the pool (not fast and not pretty plus done in dribs and drabs) with my wee girl .

5.75 mile walk with run up poo hill at the end.

137 press ups (36,34,34,33)
135 sit ups (50,45,40)
117 leg raises (3x39)
25 reps (8,8,9) with 40 kg on the ez curl bar
90 clenches (3x30) on each hand with the 200lb heavy grips
60 shoulder pull lifts (3x20) on each arm with 15kg disc weight
60 rapid-fire bicep curls (15,15,30) with 15kg disc weight

Knackered now....:sleep:
 

Rowlers

Massive Member
Staff member
I'm back :D

FitNotes Workout - Tuesday 2nd August 2016

** Stationary Bike **
- 20:00

** Cross Trainer **
- 20:00

** Thrusters **
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps

** Power Cleans **
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 20 reps
- 20 reps
- 20 reps

** Cable Crunch **
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
 

Robyflexx

Forum GOD!
I'm back :D

FitNotes Workout - Tuesday 2nd August 2016

** Stationary Bike **
- 20:00

** Cross Trainer **
- 20:00

** Thrusters **
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps
- 12.5 kgs x 12 reps

** Power Cleans **
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps
- 65.0 kgs x 10 reps

** Ab-Wheel Rollout **
- 20 reps
- 20 reps
- 20 reps

** Cable Crunch **
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
- 82.0 kgs x 10 reps
Excellent Lee, I'm glad you're back buddy! Well done! :highfive:
 

Gairdner

Forum GOD!
@Rowlers Back with an almichty wallop! Jeez, I don't even know what half of that means except that the hulk must be your little brother...:training::notworthy:

5 mile walk and yep, that dang hill again.

106 press ups (36,35,35)
135 sit ups (50,45,40)
117 leg raises (3x39)
25 reps (8,8,9) with 40kg on the ez curl bar
90 clenches (3x30) on each hand with the 200lb heavy grips
60 shoulder pull lifts (3x20) on each arm with 15kg disc weight
60 rapid-fire bicep curls (15,15,30) with 15kg disc weight

Damn protein shakers are in the dishwasher and yon aerolatte frother don't got the horsepower to mix through raw eggs and pea protein. Ma's gonna kill me when she sees 'the way of the exploding protein shake' in the morning. Looks like a giant barfed on the set of Bake-Off! Best get some rest while I can - could be my last on this mortal coil. Next WOD from upstairs in the heavenly abode, if the big fella lets me in (nae chance...:devil:)
 

Robyflexx

Forum GOD!
Tue. 8/2/16
3x30 Dips
3x15 Preacher Curls
3x15 Alternate Machine Curls
3x15 Hammer Strength Curls
3x12 Lat Pulldowns
3x12 Hammer Strength High Rows
3x30 Tricep Pushdowns
3x30 Cable Shrugs
3x30 Incline Calf Raises
:sun:
 

Robyflexx

Forum GOD!
@Rowlers Back with an almichty wallop! Jeez, I don't even know what half of that means except that the hulk must be your little brother...:training::notworthy:

5 mile walk and yep, that dang hill again.

106 press ups (36,35,35)
135 sit ups (50,45,40)
117 leg raises (3x39)
25 reps (8,8,9) with 40kg on the ez curl bar
90 clenches (3x30) on each hand with the 200lb heavy grips
60 shoulder pull lifts (3x20) on each arm with 15kg disc weight
60 rapid-fire bicep curls (15,15,30) with 15kg disc weight

Damn protein shakers are in the dishwasher and yon aerolatte frother don't got the horsepower to mix through raw eggs and pea protein. Ma's gonna kill me when she sees 'the way of the exploding protein shake' in the morning. Looks like a giant barfed on the set of Bake-Off! Best get some rest while I can - could be my last on this mortal coil. Next WOD from upstairs in the heavenly abode, if the big fella lets me in (nae chance...:devil:)
Funny write up buddy! :roflmao:
 

Gairdner

Forum GOD!
@Robyflexx strikes again! :D

I'm still alive! #bonus #surprise

5.5 mile walk with a new and even more hellish run up the devil's own steps at t'end

140 press ups (37,34,35,34)
135 sit ups (50,45,40)
117 leg raises (3x39)
25 reps (9,7,9) with 40kg on the ez curl bar
90 clenches (3x30) on each hand with the 200lb heavy grips
1300 calf lifts
10 shoulder pull lifts on each arm with 15kg disc weight

Right shoulder feels rather dodgy so left off the shoulder pull lifts and did an extra set of press ups. Right knee giving me gip too so probably started running plus doing calf lifts too early after last weeks debacle. Pain is just the body's way of telling me I'm still alive. Hey ho.
 

Rowlers

Massive Member
Staff member
FitNotes Workout - Thursday 4th August 2016

** Stationary Bike **
- 25:00

** Cross Trainer **
- 15:00

** Overhead Squat **
- 25.0 kgs x 10 reps
- 30.0 kgs x 10 reps
- 35.0 kgs x 10 reps
- 40.0 kgs x 10 reps
- 45.0 kgs x 3 reps

** Rope Crunch **
- 16.0 plates x 15 reps
- 18.0 plates x 10 reps
- 18.0 plates x 10 reps

** Plank **
- 01:00
- 01:00
- 01:00

I'm still learning the Overhead Squat - it is a tough movement and a lot of technique is required. Once mastered though it is one awesome exersize!!!
 

Gairdner

Forum GOD!
3.5 hours hard graft sweeping, cleaning, scrubbing and washing an old friend's decoratively paved back garden. Moving all the pots, planters and furniture around was a workout in itself.

4.5 mile brisk walk but no running.

Night off from anything else as I'm tired and sore.
 

Robyflexx

Forum GOD!
Thur. 8/4/16
3x30 Dips
3x15 Incline Press
3x15 Decline Press
3x15 Chest Press
3x12 Pectoral Flys
3x12 Lat Pulldowns
3x15 Tricep Press
3x20 Tricep V-Bar Pushdowns
3x30 Seated Calf Raises
:)
 

Robyflexx

Forum GOD!
Fri. 8/5/16
3x30 Dips
3x15 Preacher Curls
3x10 Seated Alternate Dumbbell Curls
3x20 Tricep Rope Pulldowns
3x12 Seated Rows
3x15 Shoulder Press
3x15 Lateral Raises
3x30 Incline calf Raises
happy069.gif
 
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