^lightweight!
3rd time I've been out cycling this week flogging myself into oblivion!
3-4 hour rides in 25 -30oC heat.
Thank fvck its predicated to rain for the foreseeable, can give my upper body some attention with the dumbbells.
I've never considered an iced Bovril, strangely enough.
After a bit of a workout sabbatical, I'm hoping some gym equipment arrives today so I can get the ball rolling again and get a routine on the go.
Soon as I start nightshift...
Like iced tea, it might take off in warmer climes for a select few.
Iced Bovril in a can coming to a 7/11 near you soon.
Theres already a lolly..
Bovril-flavoured ice lolly released to cool down fans of iconic footy drink - Daily Star
Sunday - Chest, Arms and Core:
Decline push-ups - 4 sets of 10 reps
Incline push-ups - 4 sets of 10 reps
Regular push-ups - 4 sets of 10 reps
Lie on back:
Chest press single arm 7kg dumbbell - 4 sets of 10 reps (each arm)
Chest press double arms 7kg dumbbells - 4 sets of 10 reps
Chest fly 7kg dumbbells - 4 sets 10 reps
Closed grip chest press 7kg dumbbells - 4 sets of 10 reps
Standing up:
Bicep curls, alternating arms 7kg dumbbells - 3 sets of 40 reps (20 each arm).
Lang may yer lum reek...
Foker's gonna be a tank.
I'm a bit limited here, so I got hold of a 6 day plan that only requires dumbbells. I only have 7kg dumbbells so I'm altering the plan a bit as they are a bit heavy for some bits.
The plan also asks for 4 sets of 20 reps so for week 2 I'll go 3 reps of 15 then week 4 4 reps of 15 then 4 at 20.
Or something like that.
writing it down between sets is a nice breather so I'll post each day as I go.
Thursday- Got the curl bar out of the shed and did 3 sets of 10 @20kg
Friday- Rest day
Saturday- aching like fuck and can't hold my arms straight
Sunday- still aching, dropping the weight down to a pint glass
It’s the taking part that counts.
Hoping muscle memory can remember 3 years ago
They say never skip leg day.
Well, I'm bringing leg day forward from Friday cos everything above my waist hurts like fk today. Back day can wait.
Monday - Legs
Squats - 4 sets of 10
Stationary lunges - 4 sets of 10 (each leg)
Reverse lunges - 4 sets of 10 (alt legs)
Split Lunges - 4 sets of 10 (each leg)
Hip Bridges 7kg dumbbell - 4 sets of 10
Sumo Squats 7kg dumbbells - 4 sets of 10
Calf raises - 4 sets of 10
Skipping rope - 4 x 2 mins.
I feel dizzy.
Daily. Walk from house to wat. Sit under a tree. Have a couple smokes waiting til missus finishes her budda shit. Walk back home. Total distance 1km give or take.
I've spent the last 4 days on a jackhammer knocking down brick and cement walls and bagging the debris.
Hard work especially in the sun.
Great exercise but I am finding it hard to make a fist.
^ Who are you trying to fist? And does that really count as a workout?
I bought a smartwatch today.
^ You obviously have not tried handling a jackhammer for 4 days.
The thing weighs about 10 kg to start with and the walls were double brick with solid concrete inner fill with steel rod reinforcement.
And I haven't finished yet!
Great workout though!
I fancied a little 30km bike ride this morning but I don't have a bike and besides, I wanted to test myself.
Two hours clearing undergrowth with a machete along this 50m long wall in 35 degrees and 60% humidity did the trick. I'm knackered now.
Biceps, Lower Abs
Hammer curls, 7kg dbs, 4 sets of 10 (each arm)
Regular curls, 7kg dbs, 4 sets of 10
Concentration curls, 7kg dbs, 4 sets of 10 (each arm)
Bicep curls, alternating arms 7kg dumbbells - 3 sets of 40 reps (20 each arm).
Abs can fk off for now because after attempting some reverse crunches I discovered I'm still very much hurting from the previous Sunday
Needed to burn some energy while Edith was doing dinner.
Tiz lovely, if possibly suicidal, doing it in the evening.
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