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Back operation tomorrow

I did the deck of cards for cardio today. Im rooted. I filmed it with a timelapse app, will post it tonight or tomorrow!

heres how i did it tonight

hearts = burpee chin ups
diamonds = situps
Clubs = dips
spades = step-ups
aces = BB curls x 10
Jokers = 30 second plank

2=2 reps, 3=3 and so on until 10=10, jack = 11, queen = 11 and king also 11 reps.

i was getting mad headaches about half way thru the pack, youll see in the vid i almost get the vomvoms while having crazy head-spins at one point before some burpee chins.
good session!
 
Crazy. Just Crazy.

I'm going to have to give this a go. Do you do this non stop or do you work in any rest time?
 
Long weekend was hectic. The under 12s rugby side I coach had the state champs over the last 3 days. It was fun, great kids. We won the 2nd tier comp after finishing 3rd in our pool. ACT were unbelievable. So I got no training in until this arvo when I rooted myself with the deck of cards. Fuck I felt like shit, head spins, seeing stars and mad headache. Always means it was a good session.
Burpee chins, push-ups, sit-ups and step ups.
Already thinking of bed time. Lol
 
So it was 91 sit-ups which took 2.17
91 push-ups which took 3.06
91 burpee chin ups which took 11.45
91 step ups took 5.32

So the workout took 22mins and 40 seconds. We used the rip deck app instead of actual playing cards this time.
 
You sir a an animal, I feel faint just thinking about normal burpees and you turn them into burpee chinups.
Where's the vid you said you took champ?
 
Yesterday

5x10 of each weighted dips s/s with weighted chins

5x10 each low ring flyes s/s with side chins

5x10 one leg squat

5x10 each leg lunges s/s with calf raises on step
 
Today

Upright rows 5x12
DB shoulder press 5x10

Bb curls 5x10
DB seated curls 5x10

Tricep dips 5x10
Tricep push downs 6x10
 
Back is tight today. Driving in the work ute to Lucas Heights and back didnt help, but lifting mums wheelchair in & out of the car a couple of times did the trick I reckon...

Last night

5x10 dips s/s 5x10 Wide chins w/weight vest the whole time

5x10 bodyweight only side chins s/s low flyes on olympic rings

5x10 single leg squats

5x10 lunges with 5kg DB each hand (tough)

5x20 calf raises on step bodyweight only

stretch & roller later
 
Back was tighter than a honeymooners dick last night, but after a thorough warm-up, i got back to some of my styles from before the back op

super-set 10 chins & 10 dips (both just bodyweight) straight into a 200m run up the street and back
45 sec rest

super-set 10 reverse EZ bar curls into tricep dips into the same run
45 sec rest

super-set DB shoulder press (20kg each db) into 30 second plank into run
45 sec rest

super-set 20 lunges into 30 calf raises (both bodyweight) on step into run
45 second rest

super-set 10 sledgehammers on tyre into 15 tricep pushdowns into the same run
45 second rest & repeated the whole thing again

I wore my hoodie and trackies (never trained in a hoodie before!) and sweated alot more. Had a huge stretch and foam roller session last night & pulled up ok this morning...

This is how I'd train for tough mudder too (from another thread?)
 
Last night

Bench 5x10 worked up to last set 5x130kg

Chest is already sore today, don't get to bench that often, but want to once a week now.

Superset dips/chins 5 sets of that (10 dips and 6-10 chins)

Rope chins 5xmax (6-8)

Lunges 5x10 each leg
One leg squats 5x10 each leg
 
Last edited:
Friday session

Chins x 10
Dips x 10
200m run
30 sec plank

1 min rest

Bb curls x 10
Ez curl reverse grip curls x 12
200m run
30 sec planks

1 min rest

Tricep dips x 15
Tricep push down x 15
200m run
30 sec plank

1 min rest

20 sledgehammers
30 reps on the ropes
200m run
30 sec plank

1 min rest

Repeat whole session again. Tough sesh but felt ok. Lungs ok, back meh
 
Weekend off, ate way too much, even a tub of houmous on sunday arvo lol.

Yesterday

triple supersets including run then 45 sec rest

chins x 10 into dips x 10 into 200m run

bb curls x 15 into reverse EZ bar curls x 12 into 200m run

45 sec rest

tricep dips x 20
tricep pushdowns x 12
run 200m

45 sec rest

Calf raises on step x 20
DB side raises x 12
run

45 sec rest

20 sledgehammers onto tyre
1 min plank
run

repeat once more.
It started raining about half way through, which was nice as it cooled my head down.
Had a good stretch last night and foam roller got a good workout. Back feels ok today.
 
Yesterday

5x10 lunges
5x10 step-up
4x10 one legged squats

5x10 DB Shoulder Press
5x10 Upright Row
4x12 DB side raises

Legs a little tight today

Deck of cards this arvo. Headspins, here i come
 
j9t4qs.jpg


I lay out the whole pack face down and turn them over 1 by 1

Deck of cards last night.

Hearts = Burpee Chins
Clubs = Lunges
Diamonds = sit-ups
Spades = Calf raises
Ace = 1 min plank (you can see I got three of these within 7 cards, i was burning)
Jokers = 30 sledgehammers

2=2 reps up to 10 = 10 reps
Jacks, Queens & Kings were 12 reps...

Im getting better & want to start doing these with my weights vest on. The burpee chins will be hard though with extra weight. I had a great stretch last night & was SOOO tired, i fell asleep during Origin...
 
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