#gymgoals — Public Fediverse posts

Where every rep feels powerful.
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.CFS GYM JUBILEE HILLS
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Today's #Workout

Hamstring rehab
- 3 rounds
- 5x 20" isometric Nordic hold
- 5x 5" isometric Romanian deadlift hold (round 1, 15 kg) / single leg isometric Romanian deadlift hold e/s (rounds 2 & 3, 12,5 kg)
- 6x 2" single leg top of hip thrust hold
- 2 rounds (each leg)
- 20" single leg glute bridge hold
- 2 rounds (each leg)
- 2 step out / in glue bridge marches

Lats & Arms: 6 rounds
- 45" batwing hold (8 kg)
- 6 chest supported DB rows (12,5 kg)
- 10 lateral DB raises (4 kg)

Core: 3 rounds
- 10 deadbugs
- 20 quadruped opposites
- 30" side plank e/s
- 30" plank on hands

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (3,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Lats for days: 6 rounds
- 4 single arm bent over DB row (17,5 kg!)
- 10 banded lat pull downs (35 kg band)

Triceps & core: 3 rounds
- 10 triceps roll back (4 kg)
- 10 pull overs (6 kg)

More core: tabata flutter kicks

Surprised myself with the DB rows with 17,5 kg (ok, low reps, but still), and the heavy band for the lat pull downs. This one killed my hands though, the grip is horrible.

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Lats for days baby: 8 rounds
- 4 Pendlay row (first round 25 kg, rest 30 kg)
- 1-2 min rest

Grip it and hold on: 4 rounds
- 100 ft farmer's carry (2x 17,5 kg DB)
- 20 sec hollow hold
- 20 sec bar hang

Core (& hamstring rehab): 3 rounds
- 20 sec side plank e/s
- 8 1/4 Turkish get ups e/s (8kg KB)
- 15 glute bridges on heels

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

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Today's #Workout

Grow 'em lats: 4 rounds
- 7 KB bent over rows (16 kg)
- 60" elbow plank
- 8 lat pull in plank e/s

Grip (who needs it?): 5 rounds
- 20" alternating single arm hang
- 10 Russian KB swings (16 kg)

Core (OMG): 5 rounds
- 5 V-up complex
- 20 Quadruped Opposites

The gym was quiet, I grabbed a spot by the gate where there was some breeze from time to time, and questioned some decisions in life 😅

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Who needs arms anyway: 5 rounds
- 8 Triceps Roll Backs (4 kg)
- 6 Chest Supported DB Rows (15 kg)
- 8 DB Pull Overs (8 kg)

Grip: 3 rounds
- 32 m Suitcase Carry e/s (20 kg)

Core: Tabata Flutter Kicks = 8 rounds
- 20" work
- 10" rest

Short & sweet today since I had office hours for the Mental health & Wellness Yoga teacher training.

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Pull & lats: 5 rounds
- 10 alternating gorilla rows (16kg KB)
- rest as needed

Hang on: 5 rounds
- 30-40" active bar hang
- 60" rest

Core: 4 rounds
- 15 tuck crunches
- 30" side plank clam shells e/s (first round as is, rest banded)
- 10 single leg glute bridges e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Pull: 10 rounds
- 4 toe assisted pull ups
- 45" rest

Arm finisher: 3 rounds
- 10 lateral DB raises (4 kg)
- 10 front DB raises (4 kg)
- 10 alt renegade rows (8 kg)

Core: tabata
- hollow hold
- arch hold

Core 2: 4 rounds
- 8 single leg Pallof presses (e/s + e/l)
- 8 banded anti rotational deadbugs (e/s)

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up: 5 mins bike

Lats for day: 6 rounds
- 6 triceps roll backs (4 kg)
- 5 Pendley rows (25 kg)

Grip & Core: 3 rounds
- 30" active bar hang
- 10 Russian KB swings (16 kg)
- 10 Oblique raises e/s (16 kg)
- 10 weighed sit-ups (8 kg)

After another long AF day ™️ (this time I skipped Brussels, since my back was being annoying and wanted to enjoy the hot pad at home), this short & sweet work out was what I needed. Could have done more weight on some exercises? Probably. But I still worked out, which is what matters

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Lats: 7 rounds
- 4 single arm benth over dumbbell rows e/s (15 kg)
- Rest as needed

Grip: 4 rounds
- 30" active hang
- 3 pinch plate around the world e/d (10 kg)

Core: 4 rounds
- 10 side plank rotations e/s
- 10 windmills e/s (8 kg KB)
- 30" side plank e/s

The warm humid weather made this harder than I think it should have been. Or maybe it was the not so great sleep. Or yesterday's workout. Who knows. It's done

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up: banded 7s

Lat building: 6 rounds
- 7 inverted barbell bent over rows, supinated (25 kg)
- 7 inverted barbell bent over rows, pronated (25 kg - these go harder than supinated, which is normal tbh)

Grip on fire 🔥 3 rounds
- 300 m farmer's carry (2x12 kg KB - still had to rest a few seconds half way)
- 10 Russian KB swings (16 kg)

Core above all: 4 rounds (was 2, but I had time)
- 20 deadbugs
- 20 plank bring throughs (10 e/s)
- 10 hollow rocks (one leg tucked in, otherwise no go)

Trying to be very conscious of my neck and not making it worse again after the PT has managed to loosen it nicely (still gotta go next week, for some dry needling probably)

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Lats #GymGoals

Today's #Workout

Core, grips & lats: all together, now 6 rounds
- 10 renegade rows e/s (7 kg)
- 20" active hang
- 8 tricep roll backs (5 kg)
- 60" farmer's carry hold (15 kg)
- 60" bridge hold
- 2 min rest

Moar core: 4 rounds
- 10 quadruped opposites
- 20" weighed plank (10 kg)
- 10 deadbugs

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Lats #GymGoals

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Today's #Workout

Warm up 1:
- 1 km walk
- 10 mins erg bike

Warm up 2: 3 rounds
- 1 min foam rolling thoracic spine
- 20 banded pull aparts
- 10 overhead deadbugs (5 kg - shoulders being tired from last few days)

Triceps, core & pull: 3 rounds
- 10 skull crushers (7,5 kg)
- 6 bent over single arm kettle bell rows e/s (16 kg)
- 40 sec Chinese face up plank

Cool down:
- 1 km walk

Sore from the 4 workouts this week + my left calf is still annoying from the cramp I got on Wednesday doing those hamstring curls at the rings. Still managed to get some decent workout today. Felt better than yesterday's.

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #PullUps #GymGoals

Nina Elle and Kieren take gym sessions to a whole new level in their latest Brazzers scene!💪🔥

#Brazzers #NinaElle #Kieren #GymGoals #Blowjob #bigboobs #bigdick

Today's #Workout

Warm up: 3 rounds
- 20 deadbugs
- 30" squat with rotations
- 3 ATG squats with 3" pause at bottom e/s

Core: 3 rounds
- 16 Russian twists (12 kg)
- 10 prone Ys (2 kg)

Modified pull ups: 10 rounds
- 4 toe assisted pull ups
- 45" rest
(also known as a 10 min EMOM)

Just something quick and easy to move a bit, not much more

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

1 km walk + 8 mins bike

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 3 rounds
- 20 quadruped opposites
- 30 sec plank on hands

Strength: 3 rounds
- 45 sec batwing hold (7 kg)
- 10 chest supported DB rows (10 kg)
- 10 DB lateral raises (4 kg)

1 km walk

Needed some movement after the last three days of travel & site visit mostly standing / just walking. Not a fan of the super loud hard dance that was playing today, so I hid in a far away corner where the music wasn't as loud to do my thing

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up
- 20 banded pull aparts (9 kg band)
- 10 overhead deadbugs (7 kg)

Triceps, core & pulling: 3 rounds
- 10 triceps roll backs (3 kg)
- 10 inverted rows
- 30" reverse plank

Modified pull ups: 12 rounds
- 2 toe assisted pull ups
- 30" rest

Lats & arms: 5 rounds
- 45" batwing hold (6 kg)
- 10 chest supported DB rows (10 kg)
- 10 lateral DB raises (3 kg)

More core: 3 rounds
- 10 deadbugs
- 20 quadruped opposites
- 30" side plank e/s
- 30" plank (on hands)

1 km walk there & 1 km back too

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grip #Pullups #GymGoals

Today's #Workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 4 rounds
- 3 V-up complex (modified to: tuck up, leg out, leg out, tuck up)
- 20" superman hold

Biceps, core & pull: 3 rounds
- 8 renegade rows e/s (7,5 kg)
- 20" active bar hang
- 10 barbell bicep curls (12,5 kg)

Lats for days: 5 rounds
- 8 triceps roll baks (2,5 kg)
- 6 Pendley rows (3 rounds 30 kg, 2 rounds 25 kg)

Grip & core: 4 rounds
- 16 m suitcase carry e/a (20 kg)
- 10 oblique raises e/s (20 kg)
- 10 weighed sit ups (8 kg)

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

Today's #Workout

Warm up: 3 rounds
- 20 banded pull apart (9kg band, doubled)
- 10 overhead deadbugs (7 kg DB)

Upper back & pulling: 3 rounds
- 10 inverted rows
- 10 prone Ys (1 kg plates)
- 10 banded lat pull downs (15 kg band)

Lat building: 6 rounds
- 6 single arm bent over DB rows (first round 12,5 kg, then Ona said go up, 15 kg)

Grip: 4 rounds
- 30" active bar hang
- 3 plate pinch around the world e/s (rigged a 5 kg plate with 2 1kg plates and a thick elastic to make a 7 kg plate, since 5 is too light & 10 is too heavy at the moment)

Core: 4 rounds
- 10 plank rotations e/s
- 10 standing banded fire hydrants e/s
- 10 single leg straddle e/s

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

Today's #Workout

Warm up: 3 rounds
- 20 banded pull aparts
- 10 overhead deadbugs (7 kg)

Core: 3 rounds
- 10 deadbugs
- 10 plank bring through e/s
- 10 hollow rocks (tucked knee for me)

Modified pull ups: 10 min EMOM
- 3 toe assisted pull ups
- rest the rest of the time

Lats: 5 rounds
- 8 inverted row supinated grip
- 8 inverted row pronated grip
- rest as needed

Grip on fire 🔥 3 rounds
- 200 m farmers carry (2x 16kg)
- 10 Russian KB swings (16 kg)
- 10 KB deadlifts (2x 16kg)
- rest as needed

And then my grip was shot, my brain was dead, and I am ready for the weekend. Another very eventful workweek has gone and probably another one is coming...

#Wod #WorkoutOfTheDay #Fitness #GymLife #Fitodon #Core #Grips #Pullups #GymGoals

#gymgoals

#GymGoals

https://www.bostonglobe.com/2024/07/27/sports/frederick-richard-gymnastics-olympics/ #Olympics

Never give up #100 #GymGoals — https://www.reddit.com/r/elderscrollsonline/comments/1466jn1/never_give_up_100_gymgoals/?utm_source=ifttt #ESO #ElderScrollsOnline #ESOFam

Gyms in my city right now 🤣 #gym #gymgoals