Badger Den

[Badger67]

Typically terrible with online logs but I work from home for now...very limited equipment but meh lets grind.

More or less following Ross Enamait's Infinite Intensity.

Yesterday:
Magic 50 (40lb KB)
5 snatch /arm
10 swings
10 burpees
rest 60s
5 rounds.

EZ curls
65lb x 12, 12
drop set
55lb x 10
dropset
45lb x 10
dropset
Hammer curls
1x15 @ 15lb

Tri's-ceratops
3 x 6 KB OHP (40lb KB)

5KM Run 36 minutes
------------------------------------------------------------

Today:
KB swings
4 x 50 (40lb KB)

Lateral raises
3 x 12 @ 15lb


Abs/core
Rollout x 10
Supermans x 15
Russian twist with 20lb KB x 8/side
Side bends x 10 (40lb KB)
5 rounds

 

[Badger67]

KB clean and press
5 x 5 (40lb)

Snatch
4 x 4 (40lb)

Front Squat
4x5 (40lb)
Superset
Glute Bridge

KB Pushups x 15
Superset
Double KB Row x 10 (40lb/side)

Flye's (25lb)
3 x fail

Rear Delts (15lb)
3 x fail

1.5 Mile run in 14 minutes.

 

[Badger67]

Friday night
1.3 mile run 15 minutes.

 

[Badger67]

Today

Circuit
Squats x 20 @45lb bar
Bicep curls x 20/hand for speed @15lbs
Leg curls x 20 @ 40lbs
Bench press x 20 @ 90lbs
Double kb deadlift x 15 @ 40lb bells each
Crunch holds x 15
2 rounds AFAP.

I didnt time it unfortunately. Fairly certain it was around 12 minutes give or take.

2.2 mile run in 20 minutes.

My running has no real aim other than run a comfy amount with no pain currently. Eventually i will dip into anaerobic and LT training.

 

[Badger67]

Yesterday bullshit...

I was only able to do my warm up.

burpees x 30s
JJ x 30s
High knees with presses x 30s (8lbs/hand)
x 5 rounds

 

[Badger67]

KB Floor press
3 x 15 (40lb each)
DB Flye Superset
3 x 10 (25lb)

KB Row (40lb)
3 x 15

Circuit
KB row x 5
burpees x 10
JJ x 15
rest 45 seconds
20 minutes

2 mile run in 23 minutes.

 

[Badger67]

Yesterday
2.2 mile run in 24 minutes.

 

[Badger67]

Fasted 1.5 Mile run in 15 minutes (6MPH pace)

Training to come later...

Warm up:
3 x 45 second sprints (10mph speed)

KB Push ups
3 x 10
Supersetted Flye's (25lb)
3 x 10
Supersetted DB Press (25lb)
3 x 10

Double KB clean (40lb)
3 x 6

Circuit
5 curls
5 OHP
10 front Squats
with 25lb / hand
Rest 45 seconds
20 minutes.

 

[Badger67]

Double KB Front Squats (40lb each)
6 x 3

Goblet Speed Squats (40lb)
3 x 10

Leg Extensions (55lb)
3 x 15
Supersetted
Leg Curls
3 x 15

1 Mile run@ 6mph

 

[Badger67]

1.5 mile run 13:30

Workout later today...

Double KB Suitcase lift (40lb/sde)
3 x 15

Double KB clean/press (40lb/side)
4 x 5

Double Overhead Holds (40lb/side)
3 x fail

Ab circuit
Rollouts x 10
V ups x 15
KB Russian twist x 8/side (20lb)
Supermans x 10
3 rounds AFAP.
(3:45)

 

[Badger67]

Sot Press
4 x 6 (25lb/side)

Lateral Raises
3 x 12-15 (@15lb)

Reverse Flye's
3 x Fail (@10lb)

Curls for da gurls
3 x 10 @30lb

 

[Badger67]

Warm up
Shadow boxing 2 minutes
Jump Squats 1 minute
x 3

KB Windmill (20lb)
3 x 8 / side

Hindu Pushups
3 x 10

KB Russian Twist (20lb + Ankle weights)
3 x fail

10 minute walk on treadmill with 30lbs @ 3mph.

 

[Badger67]

Yesterday

1.5 mile run followed by fight in the rain whilst BBQing...

 

[Badger67]

KB Push up
4 x 10

KB Floor Press (40/lb/hand)
3 x 20
Supersetted
DB Incline Flye's (30lb/hand)
3 x 8

KB Row (40lb)
3 x 12

Reverse Flye's (15lb/hand)
3 x fail

 

[thugpoet]

Will you be staying with this workout regime after the quarantine ?

 

[Badger67]

Will you be staying with this workout regime after the quarantine ?

No idea. Once I get to go back to MT/MMA my time for gm work is limited as hell. @thugpoet

 

[Badger67]

Speed mile.
1 Mile run in 8:45
(getting better in terms of speed, would like to get back to sub 7 mins).

KB Squat Jumps (40lb)
4 x 3

Double KB Suitcase lift (40lb/sde)
3 x 15

Leg extensions (55lb)
3 x 15

Leg curls (55lb)
3 x 15

Online workout tonight with my MT coach.....

 

[j123]

What happened @Badger67 ? There's an awful lot of bro liftin'....

 

[Badger67]

What happened @Badger67 ? There's an awful lot of bro liftin'....

No power rack.

Bro work also helps in general for hypertrophy. Only so much i can do unfortunately.

 

[j123]

No power rack.

Bro work also helps in general for hypertrophy. Only so much i can do unfortunately.

DIY squat stands? You don't have a barbell either?