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25min walk our lass to work

28mins: 16kb 3x8(slow): unilateral - press/lat row/trap row/bridge chest press/ab laying vacs 2x5/black band pull-aparts(cont. tension)/5plt curls 2x20 leant over, cont. tension. A7971EE5-E0DD-4861-B819-3C955F89FD8E.thumb.png.b55f974d5e1c9af552377c851d0e9c15.pngMajority of these steps - in the bloody rain!A8E4D476-49F8-4407-8118-BD89625C5792.jpeg.609792e229c4c6187a6412d669a99c2a.jpeg

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46min walk our lass to work & Tesco, from work another 27min

58mins: 20kb 5x8: unilateral - press/lat row/trap row/bridge chest press/abs var ~30s ea./black band pull-aparts(cont. tension)/towel curls
Press, row, curls - 3x6s isometrics (2 handles clipped together) strangely felt good!6E967F38-CD79-45B2-A9A0-DAC5914312B1.thumb.png.9f265e4211b7064a3ed83b04f6385b14.png

20 BW squats somewhere in between, then...

Garden: 47mins (sunny, too!)

jump rope 2x150reps

8CB 30s shoulder stretch, 3x8 - Gamma cast, side cast (hard on left shoulder!), shield, 3x8 & 1x16 milling

jump rope 2x150repsDF994C2C-CD57-4922-A37D-38CACAC21324.thumb.png.626d5e1bd3536e64f88f4bd32311075a.png01E726A1-D1D6-4BE7-B145-5DE8FD27A14F.jpeg.fa3c9a9beec5d99504a3fe779abddf67.jpeg

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18mins: 16kb 3x12: unilateral - press/lat row/trap row/bridge chest press/towel curls

Row, curls, neck - 3x6s isometricsDF543759-5D04-4174-A91C-8200E19A90B7.thumb.png.116e1dc7d9fb7d50309746d807f43f4a.png

After - 3x12 black band pull-aparts (cont. tension)

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Doh! Unrecorded jump rope:4x150

jump rope:3x200 (11mins)6559D52D-0DC4-4886-AD95-8B15534A03AA.thumb.png.4eb0ca4b581af6daaafcac38ce7f7d0a.png

Plus jump rope around 1200 Count and also 8cb/20kb work - throughout the day. 

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26 min walk

12min: 12kb 2x20 unilateral - press/lat row/trap row/bridge chest press/black band pull aparts

curl ISO’sB680B1C7-CC82-4184-BACD-9EE40C87B9D1.thumb.png.f9da9a5ca76593bd4949da9ccec761f3.png

Manual work in the garden this morning, couple of walks - itching like made from horsefly bites! Did make a nice beef curry, which went down really well with the 6 housemates at work...ED658C58-C4A9-4B47-8280-FD2BDBB21B7D.jpeg.adce22fa12137674480e6c96e1caab51.jpegBB3E4EB3-B35E-48E7-9797-9B1DD6DBD16F.thumb.png.6f69222fdcdb623051e32d946f6f5ddb.png

Dropping carbs to hopefully lose some bloat - 4lbs down after a day :)87E31390-9043-4BF9-9CC2-E6102C0E98A3.jpeg.dbd93a99cb3304ab41ac7b6d2c534c2a.jpeg

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Black band pull-aparts 3x8

39mins: 20kb 4x8: unilateral - press/lat row/trap row/bridge chest press/towel curls

Row, curls, neck - 3x6s isometrics2B00CE20-22A8-46F8-B4A6-2AC3AF38B5A5.thumb.png.e809288358cfc35c8b0def1ba6b9947b.png
Followed by 12min jump rope: 6x100CCFE8863-A25B-4EE7-89FF-D12A6577B8C8.thumb.png.b98a788ac9c68fc1507957f53acc914a.png

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2.14m [email protected]
CD1A879B-26CF-4130-ACC8-1AF387A9CB60.thumb.png.71fa4f8a2f0a6b6f836a1a61dd87b252.png

More jr - actually just over 4min588D8C1D-752D-4CE9-AC02-C767F6240958.thumb.png.8ca1dab209cc7df6e49042ab9973ff23.pngBig chunks -> 3:38! & midday sunC2FB631F-A1EF-40ED-B903-11E6B435A962.thumb.png.53885a49f1e91e7173d1e5f181d52da2.pngfinal session then cb/kb after lunch...1CCD1566-0EAC-40A2-9A8B-6FB8700FE822.thumb.png.a1335343788acbc07846388bb6d2ef89.pngE9EFCBB6-130A-4507-97D4-B3CDAA8E84AF.thumb.png.33510e99be481bb8a09acb54b49e9edc.png

34mins: Black band pull-aparts 3x8. 16kb 4x10: unilateral - press/lat row/trap row/bridge chest press/towel curls

Door ohp, row, curls, neck - 3x6s isometrics (during w/out)

End timed workout. 
jump rope: 300 2:27min 32kcal37859F76-7CFD-418D-93CE-35647E4FD679.thumb.jpeg.1de9799188f11f587649ce008621a267.jpeg71FAACBC-00AF-46C3-8897-7BED55D4876B.jpeg.b0ea33321963d3a015ecf0bd7bb8a221.jpeg8349D063-48D3-4B02-8F4D-763AA5FBD33A.jpeg.69b9e7264e9c1072236fb5578638b3f6.jpegEVOO...

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061536CFA3CD-0F96-4944-A983-97CE49F99907.jpeg.00afec8014ccf0d9d0f4a3cfd5144009.jpeg

18mins: 12kb 3x12: unilateral - press/lat row/trap row/bridge chest press/towel curlsAFCEB55E-D1D4-4930-BABF-D7C4180EFF5E.thumb.png.c8c8f3ac27413d92e7344dbdedd876ab.png

Untimed; Black band pull-aparts 3x8.

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3:12mins: jump rope - 300 total (Primarily to loosen-up left Achilles)0F08D367-3AD5-45EF-8038-232B8B2371EF.thumb.jpeg.e524b6e2891846e4d060d90add89d494.jpeg
21:36mins: 16kb 3x10: unilateral - press/lat row/trap row/bridge chest press/towel curls372AE3C9-DB81-4D74-9257-E466805B034F.thumb.png.849fac853aa14582b75bf127a2ec1be5.png

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41:24mins: Black band pull-aparts 3x8. 20kb 3x8: unilateral - press/lat row/trap row/bridge chest press/towel curls

5plts - 3x8 rear delts, side delts. 20x waiters.

Row, curls, neck, delts  - 3x6s isometrics (during w/out)94C9ADBC-7CE4-445A-8973-EBEB5A90E3F6.thumb.png.758722fd63f4cbe3e417e559ef763e09.png

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26min/1.5m walk at 0615


27mins: Black band pull-aparts 3x8. 12kb 3x12: unilateral - press/lat row/trap row/bridge chest press(Shoulder push thru’)/towel curls

5plts - 3x12 rear delts, side delts. 20x waiters.

Neck 3x6s isometrics (during w/out)0D69B384-FD7A-44D1-9738-B6497FE31F99.thumb.png.54c65a1d6884bb60eba2aeb874cc5d99.png

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36mins: Black band pull-aparts 3x8. 16kb 3x10: unilateral - press/lat row/trap row/bridge chest press(Shoulder push thru’)/towel curls. Each with black band feeler warmup set.

5plts - 3x12 rear delts, side delts. 20x waiters.

Neck 3x6s isometrics74F8B2CE-80AB-4CE1-BFD4-6AFE220DF15B.thumb.png.c44f7a8287e23244f18b089a15dc7d67.png

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24min walk.

24mins: Black band pull-aparts 3x8. 20kb 3x8: unilateral - press/lat row/trap row/bridge chest press/towel curls. Each with black band feeler warmup set.

20kb x20 outside swings/side. 1AFB13EC-6036-48A5-AEA4-E8A22F393C33.thumb.png.e0f6a7b22a8d507f61189c18383fed6b.png

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26min walk

Jump rope - various warmup (~1000) 8cb side swings x20 & uppercut to palm x20

10min Jump rope: double foot & alt/running on spotC9C8B27C-D42E-416B-8A47-B2BEDD276527.thumb.png.ca34563425a56ca219065db344f92fdc.png

37min: Black band pull-aparts 3x8. 12kb 3x12: unilateral - press/lat row/trap row/bridge chest press(Shoulder push thru’)/towel curls

5plts - 3x12 rear delts, side delts (Plus band finishers)20x waiters.

Neck 3x6s isometrics (during w/out)

 16kb - 20reps each of: outside (leg) swings, outside to palm (shovel hook) swings & inside single hand swings...811E0CEE-C100-4789-A825-F2CA12D2A02B.thumb.png.d7d55860defc06547251cd30f8ce3210.pngNot bad going, still time to go... some sofa abs (3rnds!) & chair yoga for the residents!D6A12BBC-7C36-4273-82C3-D3EF3AF41A33.jpeg.e8196e3f081787d4fbfa1bc39b6e29c2.jpeg

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