Simple and beyond

[Anders]

Goblet squat@36: 6 reps*3
2h swing@36: 7reps*12.
Backward lunges: @8 kilo: 8reps*2, @12 kilo: 8 reps*1.
Pike push-ups from a small step: 6,3,3,3
Neutral Grip pull-ups@8 kilo: 3,2,1,1,1,1

 

[Anders]

14 repetitions of sprints in stairs. Short sprints, around 10 seconds. Zero acid I think.

***
Band Goblet squat@16 kilo: 6,6,6.
Normal Goblet squat@36: 6,6,6.
Backward lunges@16: 8,8,5,5 (this is the sum of both legs).
Backward lunges@28: 4,4 (this is the sum of both legs).
2h swing@28: 10,10,10, 10
@36: 7,7,7,7,7,7
@40: 5,5,5,5

NEW RECORD

 

[Anders]

Stationary Bike: 35 minutes. 12,9 kilo. Resistance level 4 most of the time. Resistance level 5 for 5 minutes.

 

[Anders]

Warm up with short bands:

Gsq@40: 5/3 PR
2h swing@40: 5/8 PR @36: 7/3
Backward lunges pr foot: @8:10, @12:7

 

[Anders]

@40: 5/3
2h swing@40: 5/12 PR
Backward lunges pr foot: 10

 

[Anders]

Goblet squat: 40: 5/3 @48:5 PR
2h swing@40: 5/20 PR
Backward lunges alternating@12: 14/2
Windmill@16pr side: 5,5. (A bit easy)

 

[Anders]

7 sprints in stairs. 20-30 seconds. Glycolytic. In the sun. Felt good.

 

[Anders]

Yesterday:
30 minutes LISS on stationary Bike

Goblet squat: 24: 5/3
1h swing@24: 10/10 PR
Backward lunges alternating@24: 10/2 @16: 10
Windmill@20 pr side: 5,5. Interesting weight.

 

[Anders]

Short explosive intervals in stairs with my sister. Running, jumping, jumping on one leg.

 

[Anders]

2h swing@28:10/3
@32:10/8

 

[Anders]

39 minutes on stationary bike.

 

[Anders]

Goblet squat: none
2h swing@36: 7/8 PR.
@48: 4/4

Backward lunges alternating: none
Windmill@20 pr side: 7,7. This is each side.

 

[Anders]

Goblet squat: 36: 5/3
2h swing@40: 6/6 PR
Backward lunges alternating@20: 10/2

 

[Anders]

Planned to do long and slow cardio, but my sister invited me to work out in the sun. Living in Norway so sunny days must be taken advantage of.

Pull-ups: 6,6,6
with 12 kilo: 3,3,3

Push-ups (semi-archer): 6,5
With 12 kilo back-pack: 7,7,7

Backward lunges: 10
@Red band: 10
@Red band laid double: 10
@Blue band laid double: 7,7
@Blue band laid double with back pack: 7
@with back pack and no band alternating: 20

We also tried some burpees, but they did not feel good to my back.

 

[Anders]

Goblet squat@ 20: 5
@ 40: 5/2
2h swing@40: 6/10 PR
Backward lunges alternating: None.
Windmils@24: 6 (on each hand)
@20: 6 (on each hand).

 

[Anders]

Hiking on a semi-road close to a river. 11 kilo back -pack. 1 time up and down a 200 meter steep stair. 1 hour and ten minutes.

 

[Anders]

Goblet squat: 28: 6/3
2h swing@40: 6/15 PR
Backward lunges alternating@24: 10/2
Windmill@24 pr side: 5,5. Interesting weight. PR

 

[Anders]

Hiking with 15 kilo back pack. 1 hour and 16 minutes. 1,5 time up a long and steep outdoor stair.

 

[Anders]

37 minutes on a stationary Bike. Resistance level 3-4.

 

[Anders]

Today I ate two pieces of cakes. I would prefer that two weeks elapses before I consume the next piece of candies.