Shkinny boi – Page 2

This topic has 30 replies, 2 voices, and was last updated 5 months, 2 weeks ago by MasterP.

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Author

Posts
March 21, 2025 at 1:34 pm #155
MasterP
Participant
Fri 21 March 2025

BW 105kg

AM

Rower
Lvl 32
5km
39:36
HR 120

PM

V-bar Pull-downs – 54kg. 10, 10, 10.
Shoulder press – 45kg. 8, 8, 8.
Machine flys – 49kg. 12, 12, 12.
Weighted Dips – 20kg. 10, 10, 10.
Alt DB curls – 10kg. 22, 22, 22.
March 22, 2025 at 10:51 am #158
MasterP
Participant
Fri 21 March 2025

V-bar Pull-downs – 54kg. 10, 10, 10.
Shoulder press – 45kg. 8, 8, 8.
Machine flys – 49kg. 12, 12, 12.
Weighted Dips – 20kg. 10, 10, 10.
Alt DB curls – 10kg. 22, 22, 22.
March 22, 2025 at 10:53 am #159
MasterP
Participant
Sat 22 Mar 2025

BW 104.8kg

Hanging leg raises – BW. 8 x 3
Assault Bike 4×4 Vo2 max intervals
March 22, 2025 at 8:31 pm #161
vinnie
Keymaster
How good are your leg raises
March 25, 2025 at 10:29 am #168
MasterP
Participant
Mon 24 March

Run

5km
30:13
HR 157
March 25, 2025 at 10:34 am #169
MasterP
Participant
Tuesday 25 March

Hilton Hotel Kunming

1 arm cable rows – 41kg. 12, 12, 12, 12.
Cable flys – 28kg. 12, 12, 12.
DB shoulder press – 20kg. 10, 12, 15.
Alt DB bicep curls – 24kg. 24, 24, 24.
Dips – BW. 15, 15, 15.

Swim – 20mins
March 27, 2025 at 2:38 pm #171
MasterP
Participant
Wed 26 Mar 2025

Leg extension – 81kg. 12, 12, 12.
Leg curls – 81kg. 11, 11, 11.

Run
3km
16:46
5:32 /km
HR 160
- This reply was modified 5 months, 3 weeks ago by MasterP.
March 27, 2025 at 2:46 pm #173
MasterP
Participant
Thu 27 March 2025

Single arm machine – 35kg. 12, 12, 12, 12.
Incline DB press – 30kg. 12, 12, 12.
DB Lateral raises – 12.5kg. 8, 8, 8.
Alt DB curls – 10kg. 24, 24, 24.
OH tricep press -36kg. 8, 15, 15.
March 27, 2025 at 2:49 pm #174
MasterP
Participant
Leg raises not that great. Im too tall for the bar at my gym so don’t get a good stretch at the bottom/ can’t swing up lol. Struggle with toes to bar, can get to about eye level. Gonna switch to swiss ball crunches.
March 31, 2025 at 11:05 am #175
MasterP
Participant
Sun 30 Mar 2025

10km race
57:50 PB
157 HR
5:47/ km

Still slow but getting fitter. LFG!
March 31, 2025 at 3:37 pm #176
MasterP
Participant
Mon 31 Mar 2025

DB lat raises – 12.5kg. 9, 9, 9.
Bench Press – 120kg. 10, 6, 5.
Cable rope press-down – 18kg. 12, 12, 12.
Swiss ball crunches. 10, 10, 10.
- This reply was modified 5 months, 3 weeks ago by MasterP.
April 1, 2025 at 2:03 pm #178
MasterP
Participant
Tuesday 1 April 2025

AM

5km – Rower
41:23
119 HR

PM

One arm machine row – 40kg. 12, 12, 12, 12.
DB Alt bicep curls – 12.5kg. 16, 16, 16.
April 4, 2025 at 5:40 am #181
MasterP
Participant
Thu 3 April 2025

AM

Run – Recovery
4km
25:03
6:13 /km
HR 144

PM

Mobility Routine
Standing single leg calf raises – 50kg. 5, 5, 5.
RDL – 75kg. 8, 8, 8.
Squats – 75kg. 8, 8, 8.
April 4, 2025 at 10:31 am #182
MasterP
Participant
Friday 4 April 2025

AM

Rower – 5km
40:39
114 HR

PM

V-bar Pull-downs – 54kg. 11, 11, 11, 11.
Shoulder press – 45kg. 9, 9, 9.
Machine flys – 53kg. 8, 8, 12.
Weighted Dips – 20kg. 10, 10, 10.
Alt DB curls – 15kg. 16, 16, 16.
Crunches – BW. 10, 10, 10.
April 7, 2025 at 3:14 pm #185
MasterP
Participant
Sat 5 April 2025

Run – Intervals

7km
Strained my calf running my fastest ever 1km interval and walked home with a limp from the 5km point. Probably gonna be out of running action for a week. Pretty cool.
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