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Lunges 4x20 w/10kg DBs
SLDLs with bar 4x10
Weighted dips w/20kg vest 4x15
Weighted chins w/20kg vest 4x8
Crunches 3x30
1 x muscle up to show the mother in law lol.
Deck of cards at 5am today. New baby sleeping ok. Big day ahead. Eldest daughters gymnastic comp this morning then out to the other side of Sydney for the kids rugby im coaching.
Anyway, rained on me again today! Fuck this shit
Hearts = chins
Diamonds = ring dips
Spades = lunges
Clubs = side raises
Kings = 21s w/22kg plate
Queens = 15 calf raises w/22 kgs plate
Jacks = 12 x ez bar curls
Aces= 400m run w/5kg DBs
Hearts = Rev chins
Diamonds = Ring dips
Clubs = DB side raises
Spades = tricep dips
Kings = 12 ez bar curls
Queens = 1 x muscle up
Jacks = 21's w/22kg plate
ace = 400m run w/5kg dbs
didnt get 4th muscle up, was too fucked, I pulled that card right after one of the runs & I probably over thunk it & failed.
Rest of the workout was good, did the 2nd half sans shirt, to keep the neighbours happy lol
Hearts - wide chins
Clubs - lunges
Diamonds - ring dips
Spades - tricep dips
Ace - 400m run
King - 21s with 22kg plate
Queen - hammer curls heavy
Jack - muscle up x 1
Actually last two cards were muscle ups, so tried for two in a row and got it!!! Stoked!
Tough workout today, was warm!!
Lunges with 20kg DBs 6x20
Ring dips w/20kg vest REAL SLOW 4x12
then tried the double muscle up before I did my chins, nailed it!
Wide chins, no extra weight, just bodyweight, 4x8 REAL SLOW again
crunches 3x30
fkn tough sesh last night. I have Tough Bloke Challenge this weekend, wanted some more runs in my legs before that. Hoping to do ok in the elite division against all the skinny ****s.