Health & Fitness
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6-27-24

585 Views | 6 Replies | Last: 7 mo ago by bert harbinson
howapi
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10 mile run
MouthBQ98
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AM:

9x4:30 rounds of:
90 seconds max cals on Erg Bike
200m run
Alternate 10 Ram weight burpees 44# or 10 Deadball ground to over shoulder 60#
Rest remainder of each round

Finish with 100 sit-ups with 25# plate
Iraq2xVeteran
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55 minutes of upper body workout at 24 Hour Fitness

Bench-press
115 pounds: 2 sets of 15 repetitions
135 pounds: 2 sets of 10 repetitions
155 pounds: 2 sets of 6 repetitions
165 pounds: 2 sets of 3 repetitions

30-pound dumbbell curl: 3 sets of 10 repetitions.

Hammer MTS Row, 60 pounds: 3 sets of 10 repetitions

Pectoral fly 145 pounds: 3 sets of 10 and rear deltoid, 100 pounds: 3 sets of 10

Seated Row, 100 pounds: 3 sets of 10

Seated Lat Pulldown, 100 pounds: 3 sets of 10

3 sets of 8 pullups

3 sets of 30 pushups

3 sets of 40 sit-ups


MouthBQ98
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PM

4 rounds of:
6 pull-ups
8R 8L Single atm DB bent row moderate wt
8 dual DB Arnold press seated moderate wt
16 extended arm plate raises 10# plate
16 push-ups

Then

10,9,8….1
Barbell curls
Barbell skull crushers
bushytailed
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3000m row, leg work, then a bit on the elliptical
AledoAg86
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Core workout
bert harbinson
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6 mile run
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