helpYOUgetGAINStracked Workout for 263 ptsMay 21, 2018
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Light Walking (secondary e.g. commute, on the job, etc)
- 00:30:00 6
- Yard Work
- 01:00:00 | intense 177
- Body Weight One-Leg Squat
- 10 reps 35
- 10 reps 35
Mastiff, CantonMan1234, sonox, -Valkyria- and 13 others propped this. 12reps, MarcScott, FitfabL, lezailjr, BlueAlexis, JaeSea, onisemus, Finance, anjali01, a_jones19, zero_two, Lobo74, Al88X propped this.
- Stair Machine
- 00:12:50 62
- Body Weight Squat
- 30 reps 46
- 30 reps 46
- Light Walking (secondary e.g. commute, on the job, etc)
- 02:00:00 24
- Band Pull Aparts
- 10 reps | 1/2-inch band 6
- 10 reps | 1-inch band 70
- 10 reps | 1 and 3/4-inch band 70
- One-Arm Dumbbell Floor Press
- 10 lb x 15 reps 53
- 10 lb x 15 reps 53
- 15 lb x 15 reps 56
- 15 lb x 25 reps 65
- 25 lb x 15 reps 65
- 25 lb x 25 reps 75
- 50 lb x 9 reps 81
- 50 lb x 15 reps 91
- 50 lb x 7 reps 75
- 50 lb x 17 reps (PR) 93
- 50 lb x 6 reps 70
- 50 lb x 8 reps 78
- Suspension Trainer Reverse Flyes
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
- 16 reps 193
Mastiff, -Valkyria-, MarcScott, FitfabL and 18 others propped this. Squatsome, 12reps, Finance, a_jones19, JaeSea, Lobo74, Walkdmz, anjali01, BDinthecrowd, BenC86, bigbadtis, jasonboss, Medievalist, Al88X, CantonMan1234, hapahaolegirl, onisemus, zero_two propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 03:00:00 36
- Band Kneeling One-Arm Lat Pulldown
- 50 reps 60
- 50 reps 60
- 50 reps 60
- 50 reps 60
- Band Pull Aparts
- 10 reps | 1-inch band 70
- 5 reps | 1 and 3/4-inch band 68
- Band Kneeling Straight Arm Lat Pulldown
- 50 reps 76
- Band Assisted Chin-Up
- 10 reps 70
- 10 reps 70
- 10 reps 70
- Stair Machine
- 00:06:30 31
- Suspension Trainer Reverse Flyes
- 15 reps 183
- 16 reps (PR) 193
Mastiff, hapahaolegirl, Finance, Elhot and 15 others propped this. -Valkyria-, MarcScott, FitfabL, 12reps, Walkdmz, brhuffm, a_jones19, JaeSea, BenC86, bigbadtis, Medievalist, Al88X, CantonMan1234, zero_two, onisemus propped this.
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:30:00 18
- Band Pull Aparts
- 20 reps | 1/2-inch band 13
- 20 reps | 1/2-inch band 13
- 30 reps | 1/2-inch band 19
- 40 reps | 1/2-inch band 26
Mastiff, 12reps, Squatsome, JaeSea and 13 others propped this. MarcScott, JustG, JackKnight, thylacines, FitfabL, CantonMan1234, Lobo74, Walkdmz, BDinthecrowd, Finance, Medievalist, onisemus, Al88X propped this.
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Band Pull Aparts
- 5 reps | 1 and 3/4-inch band 68
- 5 reps | 1 and 3/4-inch band 68
- 5 reps | 1 and 3/4-inch band 68
- 5 reps | 1 and 3/4-inch band 68
- 5 reps | 1 and 3/4-inch band 68
- Band Chest Press
- 25 reps 50
- 25 reps 50
- Suspension Trainer Triceps Extension
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- 10 reps 124
- Suspension Trainer Biceps Curl
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- 10 reps 16
- Suspension Trainer Power Pull
- 13 reps 138
- 13 reps 138
- 13 reps 138
- 13 reps (PR) 138
CynTervention, Mastiff, JaeSea, BlueAlexis and 18 others propped this. 12reps, MarcScott, FitfabL, JustG, Craygor, gritsinct, a_jones19, OHJONNY, CantonMan1234, hapahaolegirl, Finance, Lobo74, BenC86, Acebreezy, Medievalist, onisemus, Al88X, bigbadtis propped this.
- Walked up the stairs (in lieu of the elevator)
- 5 floors 10
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:30:00 18
- Band Pull Aparts
- 20 reps | 1-inch band 70
- 20 reps | 1-inch band 70
- 20 reps | 1-inch band 70
- 30 reps | 1-inch band 70
- 30 reps | 1-inch band 70
Mastiff, MarcScott, JaeSea, Squatsome and 14 others propped this. FitfabL, a_jones19, gritsinct, CantonMan1234, Lobo74, 12reps, hapahaolegirl, Walkdmz, Finance, Al88X, BlueAlexis, Craygor, JustG, Medievalist propped this.
- Suspension Trainer Inverted Rows
- 3 reps 5
- 6 reps 9
- 10 reps 16
- Suspension Trainer Reverse Flyes
- 3 reps 55
- 6 reps 92
- 10 reps 135
- Suspension Trainer Power Pull
- 10 reps 113
- 10 reps 113
- 10 reps 113
- 10 reps 113
- Suspension Trainer Biceps Curl
- 25 reps 40
- 30 reps (PR) 48
- 20 reps 32
- Suspension Trainer Triceps Extension
- 15 reps 168
- 20 reps (PR) 209
- Bent Over Band Row
- 80 reps (PR) 115
- Battle Ropes
- 00:00:20 | intense 32
- 00:00:20 | intense 32
- 00:00:20 | intense 32
- 00:00:20 | intense 32
- 00:00:20 | intense 32
- 00:00:20 | intense 32
- 00:00:20 | broke a sweat 18
- Foam Rolling
- 00:05:00 9
Mastiff, hapahaolegirl, 12reps, zero_two and 17 others propped this. MarcScott, a_jones19, OHJONNY, Finance, Squatsome, BDinthecrowd, CantonMan1234, Lobo74, Walkdmz, FitfabL, JaeSea, gritsinct, Al88X, Craygor, JustG, Acebreezy, Medievalist propped this.
- Farmer's Walk
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- 100 ft | 20 lb 7
- Band Pull Aparts
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- Band Chest Press
- 10 reps 20
- 10 reps 20
- 10 reps 20
- Standing Band Shoulder Press
- 10 reps 15
- 10 reps 15
- 10 reps 15
- Battle Ropes
- 00:00:20 | easy 13
- 00:00:20 | easy 13
- 00:00:20 | easy 13
- 00:00:20 | easy 13
- 00:00:20 | easy 13
- 00:00:20 | easy 13
- 00:00:20 | easy 13
- 00:00:20 | easy (PR) 13
Mastiff, 12reps, JaeSea, a_jones19 and 15 others propped this. BlueAlexis, MarcScott, FitfabL, CantonMan1234, hapahaolegirl, Finance, BDinthecrowd, Lobo74, bigbadtis, JackKnight, nikii_dee, zero_two, Al88X, Craygor, Acebreezy propped this.
- Yard Work
- 02:15:00 | intense 399
- Renegade Push-Up
- 50 lb x 4 reps 51
- 50 lb x 4 reps 51
- 50 lb x 4 reps 51
- One-Arm Dumbbell Floor Press
- 15 lb x 25 reps 65
- 15 lb x 25 reps 65
- 20 lb x 25 reps 70
- 20 lb x 25 reps 70
- 25 lb x 25 reps 75
- 25 lb x 25 reps 75
- 35 lb x 16 reps 75
- 35 lb x 16 reps 75
- Band Chest Press
- 50 reps 100
- 50 reps 100
- Suspension Trainer Reverse Flyes
- 15 reps 183
- 15 reps 183
- 15 reps 183
- 15 reps (PR) 183
- 10 reps 135
- 10 reps 135
- Suspension Trainer Power Pull
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- Suspension Trainer Inverted Rows
- 10 reps 16
- 10 reps 16
Mastiff, 12reps, hapahaolegirl, Elhot and 15 others propped this. MarcScott, Squatsome, Lobo74, FitfabL, a_jones19, JaeSea, HulkSmash81, BlueAlexis, CantonMan1234, Finance, bigbadtis, nikii_dee, Al88X, Craygor, Acebreezy propped this.
- Renegade Push-Up
- 30 lb x 3 reps 39
- 30 lb x 4 reps 44
- 50 lb x 4 reps (PR) 51
- Suspension Trainer Power Pull
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- 3 reps 46
- Suspension Trainer Reverse Flyes
- 10 reps 135
Mastiff, Squatsome, MR_PENNINGTON, Al88X and 14 others propped this. MarcScott, JaeSea, FitfabL, Elhot, a_jones19, CantonMan1234, 12reps, JustG, brhuffm, ElPiet, HulkSmash81, Finance, bigbadtis, Craygor propped this.
- Light Walking (secondary e.g. commute, on the job, etc)
- 02:00:00 24
Mastiff, Finance, FRABAR, 12reps and 16 others propped this. Lobo74, MarcScott, JaeSea, Elhot, kalison83, BlueAlexis, FitfabL, -JenniferAnne-, Al88X, CantonMan1234, hapahaolegirl, MR_PENNINGTON, a_jones19, JustG, HulkSmash81, bigbadtis propped this.
Hey :) Many thanks for the prop bomb! Hope all is well with your fitness goals
- Band Pull Aparts
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- 10 reps | 1/2-inch band 6
- Band Chest Press
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 10 reps 20
- 35 reps 70
- 20 reps 40
- 20 reps 40
- 20 reps 40
- One-Arm Dumbbell Bench Press
- 20 lb x 25 reps 74
- 20 lb x 25 reps 74
- 20 lb x 25 reps 74
- 20 lb x 25 reps 74
- Suspension Trainer Reverse Flyes
- 10 reps 135
- 10 reps 135
- 10 reps 135
- 10 reps 135
- Suspension Trainer Power Pull
- 8 reps 96
- 8 reps 96
- 8 reps 96
- 8 reps 96
- 8 reps 96
- 8 reps 96
- Light Walking (secondary e.g. commute, on the job, etc)
- 01:00:00 12
Mastiff, Squatsome, 12reps, OHJONNY and 15 others propped this. JaeSea, FitfabL, Walkdmz, CantonMan1234, Finance, MR_PENNINGTON, MarcScott, Lobo74, kalison83, JustG, onisemus, jasonboss, -JenniferAnne-, a_jones19, HulkSmash81 propped this.
- Band Pull Aparts
- 30 reps | 1-inch band 70
- 25 reps 16
- Moving boxes
- 00:30:00 | moderate (PR) 96
Mastiff, CantonMan1234, Finance, 12reps and 13 others propped this. MR_PENNINGTON, MarcScott, JaeSea, FitfabL, a_jones19, kalison83, Al88X, onisemus, gritsinct, Bellatrix, lezailjr, JustG, -JenniferAnne- propped this.
- Cycling (stationary)
- 00:15:00 | 2.5 mi 33
- Barbell Deadlift
- 105 lb x 10 reps 63
- 195 lb x 5 reps 99
- 245 lb x 1 reps 76
- 295 lb x 1 reps 106
- Dumbbell Bicep Curl
- 10 lb x 30 reps 30
- 10 lb x 30 reps 30
- 20 lb x 10 reps 26
- 20 lb x 10 reps 26
- 30 lb x 10 reps 28
- 30 lb x 10 reps 28
- 40 lb x 10 reps 30
- 40 lb x 10 reps 30
- 50 lb x 10 reps 32
- 50 lb x 10 reps 32
- Foam Rolling
- 00:07:00 12
Mastiff, JaeSea, FitfabL, MarcScott and 11 others propped this. 12reps, Finance, Lobo74, Al88X, CantonMan1234, hapahaolegirl, a_jones19, onisemus, gritsinct, lezailjr, -JenniferAnne- propped this.
- Yard Work
- 00:30:00 | the gods hate me! 120
- 02:00:00 | easy 80
- Band Pull Aparts
- 20 reps | 1-inch band 70
- 20 reps | 1-inch band 70
- One-Arm Dumbbell Floor Press
- 10 lb x 50 reps 82
- 10 lb x 50 reps 82
- 15 lb x 20 reps 61
- 15 lb x 20 reps 61
- Dumbbell Floor Press
- 10 lb x 10 reps 48
- 20 lb x 35 reps 79
- 30 lb x 15 reps 69
- 40 lb x 10 reps 72
- Suspension Trainer Power Pull
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- Suspension Trainer Reverse Flyes
- 5 reps 80
- 5 reps 80
- 5 reps 80
- 5 reps 80
- 5 reps 80
Mastiff, Squatsome, FitfabL, a_jones19 and 11 others propped this. MarcScott, CantonMan1234, 12reps, Finance, Al88X, HulkSmash81, JaeSea, Bellatrix, gritsinct, lezailjr, -JenniferAnne- propped this.
- Band Kneeling One-Arm Lat Pulldown
- 30 reps 36
- 30 reps 36
- 15 reps 18
- 15 reps 18
- Band Assisted Chin-Up
- 20 reps 119
- 20 reps 119
- 20 reps 119
- 20 reps 119
- Suspension Trainer Power Pull
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- 5 reps 67
- Suspension Trainer Reverse Flyes
- 12 reps 156
- 12 reps 156
Mastiff, hapahaolegirl, Di_89, Squatsome and 15 others propped this. BDinthecrowd, somethingclever, 12reps, FitfabL, Walkdmz, MarcScott, JaeSea, CantonMan1234, a_jones19, Finance, Al88X, HulkSmash81, gritsinct, lezailjr, -JenniferAnne- propped this.
- Single Leg Extension
- 10 lb x 80 reps 36
- 10 lb x 80 reps 36
- 20 lb x 50 reps 31
- 20 lb x 50 reps 31
- 20 lb x 50 reps 31
- 20 lb x 50 reps 31
- 20 lb x 75 reps 37
- 20 lb x 75 reps (PR) 37
- Band Pull Aparts
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- 10 reps | 1-inch band 70
- Band Kneeling One-Arm Lat Pulldown
- 60 reps 72
- 60 reps 72
- Seated Band Row
- 25 reps 36
- 50 reps 72
- 60 reps 86
- 60 reps (PR) 86
- One-Arm Face Pull
- 15 lb x 30 reps 10
- 15 lb x 30 reps 10
Mastiff, Squatsome, MarcScott, a_jones19 and 14 others propped this. FitfabL, gritsinct, CantonMan1234, 12reps, nikii_dee, JaeSea, Walkdmz, Finance, BlueAlexis, Lobo74, Al88X, onisemus, lezailjr, HulkSmash81 propped this.
helpYOUgetGAINStracked Workout for 2,752 ptsMay 1, 2018
- Suspension Trainer Inverted Rows
- 25 reps 40
- 25 reps 40
- Suspension Trainer Power Pull
- 11 reps 121
- 11 reps 121
- 11 reps 121
- 11 reps 121
- 11 reps 121
- 11 reps 121
- Suspension Trainer Reverse Flyes
- 12 reps 156
- 12 reps 156
- 12 reps 156
- Band Assisted Chin-Up
- 15 reps 96
- 15 reps 96
- 15 reps 96
- One-Arm Dumbbell Row
- 45 lb x 30 reps 49
- 45 lb x 30 reps 49
- Suspension Trainer Reverse Flyes
- 12 reps 156
- 12 reps 156
- 12 reps 156
- 12 reps 156
- 12 reps 156
- 12 reps 156
- 12 reps (PR) 156
Testosterone Therapy - Royal Men's Medical Center— #HelpYouGetGAINS (@helpYOUgetGAINS) September 26, 2017
Great Service and Price - Tell them Michael Henry referred you. https://t.co/0HQkC961lN pic.twitter.com/pLPd4uTAOt
