#dbfrenchpress — Public Fediverse posts

Today's #Workout - Strength training upper body week 7 - day 1

Warm up:
- 1 km walk
- 2 rounds
- 10 single leg Pallod press e/s, each foot
- 10 glute bridges
- 2 rounds
- 20 deadbugs
- 5 thoracic rotations at the wall e/s

Bech press: 15 min to test 1RM (more like 20 min) #DBFrenchPress
- 8x 15 kg (empty bar)
- 5x 20
- 5x 25
- 3x 30
- 1x 34 kg
- 1x 36 kg (previous PR)
- 1x 38 kg (new #PR +5,55% 🎉 )
- Tried 40 kg, failed, went down to 39 kg, also failed, but still a 2 kg PR 😁

Push ups: 5 rounds
- 7 (elevated, 46,5 cm) #PushUps
- Rest as needed

Core: 4 rounds
- 8 oblique raises e/s (16 kg)
- 15" KB around the world 🌍️ e/s

Cool down
- 30" passive bar hang
- Pec MFR
- Book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon

Today's #Workout - Strength training lower body week 9 - day 5

*It's been 10 days since I was in the gym, because I was that sick*

Warm up:
- 1 km walk
- 3 rounds
- 10 Russian KB swings (16 kg)
- 10 wall deadbugs
- 2 rounds
- 2 ATG squats 2" pause e/s
- 10 single leg calf raises e/s

Deadlifts: 20 mins to build to a heavy single #deadlift
- 5x 35 kg
- 3x 45 kg
- 3x 55 kg
- 2x 65 kg
- 2x 75 kg
- 1x 79 kg (previous PR from 18th September)
- 1x 81 kg
- 1x 83 kg
- 1x 85 kg (new PR!)

Arm pump: 3 rounds
- 10 lateral raises (4 kg)
- 10 DB French press (First round: 6 kg, Second & third: 7,5 kg)
- 10 DB pull overs (First round: 5 kg, Second & third: 6 kg)
- 2-3 min rest

Cool down
- Lacrosse ball: hamstrings, pecs, lats
- Book stretch
- 1 km walk

#Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #Fitodon #Deadlift #LateralRaises #DBFrenchPress #DBPullOver