Day 4 of the 7x4 challenge 30 jumping jacks 10 push-ups 10 wide-arm push-ups 10 push-up and rotations 6 staggered push-ups 10 push-ups 10 wide-arm push-ups 5 push-up and rotations 5 decline push-ups 30 sec cobra stretch 30 sec chest stretch
I ran 3 miles on the day I said I would start this but was caught up doing stuff in another city yesterday and could not do this. So 1.30 today. Will do my best to go through 30.30 no stopping.
I'm known for being "that crazy dude" at the gym. I alternate weighted pull-ups and weighted dips in the same workout. Beat my record today with 93 Lbs of additional weight at 205 Lbs for both pull-ups and dips (3 reps) Feels good mayne
Did some walking in the sunshine. And some kettlebell exercises both with my medium and heavy kettlebell. Felt good. Stay strong everyone! /Baldur
100 CTG push-ups (done in 3 sets) 200 (70 reg, 65 each oblique) 30 wide arm pull-ups (done in 5 sets) Shoulders tomorrow. Any thoughts on a full body workout with a broken ankle?
8x500m row superset with 8x10 "burps"(burpees minus the standing/jumping; just a pushup to deep squat to push up again) 5x10 V-Ups 3x10 seated leg lifts/spreads, focusing on squeezing abdominals/staying upright/feet not touching the floor at bottom and max height at top
A full body workout with a broken ankle will be tough, to be honest with you. I'd focus on upper body movements, and to get the legs moving some without putting pressure on the ankle, I'd focus on cable glute kickbacks or pullthroughs, leg raises of choice from whichever implement your skill level allows, v-sits, etc. You won't be squatting and the like, but you will still get some leg activation, especially once you do movements like seated leg raise-to spread-to back in-and down without your feet touching the floor. Trust me, you'll feel it through your quads, hips, and inner thighs. L-sits, dragon flags, and back extensions might be good things to do if you can tolerate them, too.
I have trouble reconciling how you can perform that much on pull ups and not have a 3 rep max of 135 or more on dips. Weird. You sure you don't half rep those weighted pulls? I had someone record me, and I was astounded by the ROM I was using.
Day 5 of that one workout challenge: 14x Russian Twist 14x Leg Raises 10x Butt Bridge 10x Side Bridges Left 10x Side Bridges Right 12x Abdominal Crunches 14x Russian Twists 14x Leg Raises 10x Butt Bridges 8x Side Bridges Left 8x Side Bridges Right 10x V-Ups 10x Push-up & Rotations 30 sec Cobra stretch 30 sec spine-lumbar twist stretch, both sides I'd highly recommend this app to anyone who doesn't have a gym membership or prefers working out at home and wants to use their own body weight (aka it's free). It's called Home Workouts, it's on the Play Store. If anyone starts doing the 7x4 challenge lemme know
Yeah I didn't word that well. I just need to keep my legs moving. I grew up a runner and just started getting into lifting legs. I am slowing down my times but leg day feels phenomenal to me. Poor timing to break an ankle.
To be honest I'm sure I'd get more on the dips themselves, but since I superset the two I am always a little depleted for the dips. I got a video up on my Blog where I'm doing 77 Lbs for reps. Let me know if you want to see the range of motion.
Day 6 2x8 crunches, 2x4 pushups, 2x8 squats, 2 negative chin ups. Getting better; and tomorrow: sumo squats! [edit] 2x4 pikes, 1 sumo squat
Explosive Strength 4x5 cross leg muscle ups 4x8 tuck jumps 4x8 plyo dips (hands leave bars for height) 4x20 quick split switch 4x8 clap pull ups 4x20 ankle hops 3x10 pole/KB curl (put wood pole through KB handles and curl; instability makes you need to balance/be explosive) 80 lbs. 3x20 dips
I played basketball again after the knee injury I had two months and a half ago. I did it, by myself and with the rest of the team, for 1h15min.
