3x8 backward bb lunge @ 65lb
3x12 declined pushups
3x12 bb rows @ 65lb
3x8 front and diagonal db arm raises @ 15lb
3x8 db curls @ 25lb
3x10 bb back squats @ 95lb
3x8 kneeling single arm db tricep extensions @ 15lb
10 wide to pushups
12 regular pushup
12 pike pushups
3x 35 second hollow hold
3x 12 toe touches
3x 12 plank shoulder taps
3x8 bb back squats @ 115lb
3x12 declined pushups
3x15 bb rows @ 65lb
3x8 db curls @ 25lb
3x10 kneeling single arm db tricep extensions @ 15lb
3x8 backward bb lunge @ 65lb
3x8 front and diagonal db arm raises @ 15lb
12 wide to pushups
12 regular pushup
12 pike pushups
3x 35 second hollow hold
3x 20 plank shoulder taps
3x 15 toe touches
3x8 bb back squats @ 95lb
3x12 declined pushups
3x8 db curls @ 25lb
3x8 kneeling single arm db tricep extensions @ 15lb
3x8 backward bb lunge @ 65lb
3x8 front and diagonal db arm raises @ 15lb
3x12 bb rows @ 65lb
12 wide to pushups
12 regular pushup
12 pike pushups
3x 35 second hollow hold
3x 12 plank shoulder taps
3x 12 toe touches
3x8 backward bb lunge @ 65lb
3x12 declined pushups
3x12 bb rows @ 65lb
3x8 front and diagonal db arm raises @ 15lb
3x8 db curls @ 25lb
3x10 bb back squats @ 95lb
3x8 kneeling single arm db tricep extensions @ 15lb
10 wide to pushups
12 regular pushup
12 pike pushups
3x 35 second hollow hold
3x 12 toe touches
3x 12 plank shoulder taps
3x12 bb back squats @ 65lb
3x12 declined pushups
3x12 db curls @ 20lb
3x15 kneeling single arm db tricep extensions @ 12.5lb
3x8 front and diagonal db arm raises @ 15lb
3x18 bb rows @ 45
12 wide to pushups
12 regular pushup
12 pike pushups
3x 30 second hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
3x8 bb back squats @ 95lb
3x12 declined pushups
3x8 db curls @ 25lb
3x8 kneeling single arm db tricep extensions @ 15lb
3x8 backward bb lunge @ 65lb
3x8 front and diagonal db arm raises @ 15lb
3x12 bb rows @ 65lb
12 wide to pushups
12 regular pushup
12 pike pushups
3x 35 second hollow hold
3x 12 plank shoulder taps
3x 12 toe touches
Purdy.
Am i losing weight?
NOPE.
3x12 bb back squats @ 65lb
3x12 declined pushups
3x12 db curls @ 20lb
3x15 kneeling single arm db tricep extensions @ 12.5lb
3x8 front and diagonal db arm raises @ 15lb
3x18 bb rows @ 45
12 wide to pushups
12 regular pushup
12 pike pushups
3x 30 second hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
3x10 db front squats @ 25
3x10 declined pushups
3x12 db curls @ 20lb
3x10 kneeling single arm db tricep extensions @ 12.5lb
3x8 db reverse lunge @ 25
3x15 db rows @ 25
10 wide to pushups
10 regular pushup
10 pike pushups
3x 30 sec hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
Am i losing weight?
NOPE.
3x10 bb back squats @ 65lb
3x10 declined pushups
3x12 db curls @ 20lb
3x10 kneeling single arm db tricep extensions @ 12.5lb
3x8 bb reverse lunge @ 45lb
3x15 bb rows @ 45
10 wide to pushups
10 regular pushup
10 pike pushups
3x 30 hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
3x10 db front squats @ 25
3x10 declined pushups
3x12 db curls @ 20lb
3x10 kneeling single arm db tricep extensions @ 12.5lb
3x8 db reverse lunge @ 25
3x15 db rows @ 25
10 wide to pushups
10 regular pushup
10 pike pushups
3x 30 sec hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
Here's what i ended up doing (none in circuit just one at a time taking breaks in between)
3x8 bb back squats @ 65lb
3x8 declined pushups
3x10 db curls @ 20lb
3x8 kneeling single arm db tricep extensions @ 12.5lb
3x8 bb reverse lunge @ 45lb (i probably didnt step back far enough - also super long breaks between these sets)
3x10 bb rows @ 45
10 wide to pushups
10 regular pushup
10 pike pushups
3x 30 hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
3x10 bb back squats @ 65lb
3x10 declined pushups
3x12 db curls @ 20lb
3x10 kneeling single arm db tricep extensions @ 12.5lb
3x8 bb reverse lunge @ 45lb
3x15 bb rows @ 45
10 wide to pushups
10 regular pushup
10 pike pushups
3x 30 hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
Here's what i ended up doing (none in circuit just one at a time taking breaks in between)
3x8 bb back squats @ 65lb
3x8 declined pushups
3x10 db curls @ 20lb
3x8 kneeling single arm db tricep extensions @ 12.5lb
3x8 bb reverse lunge @ 45lb (i probably didnt step back far enough - also super long breaks between these sets)
3x10 bb rows @ 45
10 wide to pushups
10 regular pushup
10 pike pushups
3x 30 hollow hold
3x 10 plank shoulder taps
3x 10 toe touches
Pinning this here so I don't lose track of it
@grumpasaurus@fosstodon.org https://fosstodon.org/@grumpasaurus/109571627086129797
Allan Chow