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    Discussion in 'Online Journals' started by trapchic, Nov 28, 2016.

    1. Toneup

      Toneup Active Member

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      I am not a fan of supplements to be honest but I am slowly changing my mind - especially the natural ones.


      I presume your weight fluctuations are to do with your muscle/fat levels? As more fat turns to muscle you will probably see an increase in weight?
       
    2. trapchic

      trapchic Well-Known Member

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      4 sets
      10 ball throws, 15lbs
      40 sec plank

      4 sets
      12 hip thrusts
      12 10lb db push press

      4 sets
      12 SDL
      12 20lb db rows
      30 sec ea side suitcase carry
       
    3. trapchic

      trapchic Well-Known Member

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      I see, I see. Yeah it's probably some lean mass that I gained and water weight. Being off keto, I regained a decent amount of water back, too.
       
    4. trapchic

      trapchic Well-Known Member

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      3 rounds
      8 50lb barbell deadlift
      6 burpees
      10 20lb kettlebell swing
      10 15lb kettlebell snatch

      Abs:
      2x30 sec plank
      3x20 heel touches
      3x15 bicycle crunches
      3x15 mountain climb
       
    5. trapchic

      trapchic Well-Known Member

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      10 minutes treadmill

      15 minutes HIIT/ABS NTC

      3 sets

      10 45lb sumo squat (smith machine)
      10 40lb squat machine
      10 bodyweight squats
      10 25lb db squats
      10 40lb lying leg curls
      10 30lb leg extension
       
    6. trapchic

      trapchic Well-Known Member

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      Front squats
      2x8 bar weight
      2x8 55lbs
      working:
      5x5 65lbs, failed at 3rd rep on the last set, but still carried on with doing the last two.

      RDL
      2x8 65lb, warm up
      working
      5x5 115lbs

      4x12 35lb goblet squats


      4 sets, no rest in between
      12 8lb medicine ball slams
      6 elbow plank to shoulder touch

      4 sets, no rest in between
      12 20lb kb swings
      10 TRX push ups

      3 sets, no rest in between
      10 TRX inverted rows
      10 step ups, 8lb kb
      10lb overhead farmer's walk
       
    7. trapchic

      trapchic Well-Known Member

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      4 sets
      15 ball slams, 8lb
      8 plank with shoulder touch

      4 sets
      12 20lb kb swings
      10 TRX push ups

      3 sets
      12 TRX inverted row
      8 [ea foot] single leg squats
      30lb kb farmer's walk
       
    8. Aanna

      Aanna Member

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      4 sets
      12 20lb kb swings
      10 TRX push ups
       
      Last edited by a moderator: Sep 27, 2017
    9. trapchic

      trapchic Well-Known Member

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      Overhead press
      2x8 20lbs, warm up
      5x5 30lbs

      Bent over row
      5x5 70lb

      Wide grip lat
      4x12 60lb

      Single arm bent over row
      4x12 ea side, 15lbs

      Low row
      4x12 40lbs

      Bb curl
      4x12 20lbs

      Triceps pushdown
      4x12 20lbs

      10 minutes inclined walk; 20%
       
    10. trapchic

      trapchic Well-Known Member

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      4 sets
      10 sec jumping jacks
      10 sec high knees

      4 sets
      20 sec 8lb ball slams
      20 sec elbow plank

      4 sets
      20 sec 5lb db push press
      20 sec 20lb kb swings

      4 sets
      20 sec 5lb db front rows
      20 sec hip thrusts

      4 sets
      5 5m sprint
      15 standing crunches

      30 minutes jog on the treadmill
       

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