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Sunshine city

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Comments

  • #92
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    Stretch & foam roll

    5km run - 23.15

    Avg Pace - 4.41


  • #93
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 12kg KB squat & press
    3x10 16kg KB swing
    3x lying quad stretch

    A1 Squat
    1x10 60kg
    4x8 120kg

    A2 4x10 +15kg weighted dips

    B1 4x12 10kg SLDL
    B2 4x15 +15kg weighted sit-ups

    21-15-9
    500m row
    60kg deadlift
    24kg KB swing
    BW push-ups

    Time: 11.32


  • #94
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    7km run - 39.59

    Avg Pace - 5.42

    Avg HR - 134


  • #95
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x30 Band pulls
    3x10 med ball pushups

    A1 4x8 55kg Military press
    A2 4x1min BW plank/sideplank

    B1 4x15 25kg DB Inc Bench
    B2 4x15 BW Tricep dips

    3x
    500m row
    5x BW wide arm pull-ups
    10x +20kg weighted situps
    15x 24kg KB swing

    Time: 10.40


  • #96
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    6km run - 32.30

    Avg Pace - 5.25

    Avg HR - 154


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  • #97
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    foam roll & stretch
    3x15 16kg KB swing
    3x20 scap pushups

    A1 Bench
    1x12 60kg
    1x10 80kg
    1x8 90kg
    1x6 100kg
    1x3 110kg

    B1 2x15 30kg Inc DB Bench

    C1 4x12 70kg BB row
    C2 4x12 BW pullups

    D1 4x12 20kg DB curl
    D2 4x15 BW tricep dips


    3/40


  • #98
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x10 scap pushup
    3x10 medal pushup
    3x30 band pulls

    A1 4x10 90kg Bench
    A2 4x10 TTB

    B1 4x12 70kg BB row
    B2 4x12 +20kg weighted situp


    5-10-15-10-5
    Calorie row
    20kg KB swing
    BW Squats
    Pushups

    Time: 6.05


  • #99
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    5km run - 26.27

    Avg Pace - 26.27

    Avg HR - 152


  • #100
    narwog81
    Registered Users Posts: 1,191 ✭✭✭narwog81


    3x10 16kg KB swing
    3x10 scap pushup
    3x10 med ball pushups

    A1 4x10 85kg Bench
    A2 4x12 +15kg weighted situp

    B1 4x1min plank/side plank
    B2 4x10 BW pull-ups

    3x
    500m row
    5x 24kg KB swing
    10x pushups
    15x BW squats

    Time: 8.45


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