Rok Workout: Today was a Rest & Recovery day. I just did a 7-minute workout. Foodlog: Whey Protein shake with water BBQ Porksticks Iced latte stirfried vegetables with minced pork and fried egg lychees (about 10) 1 teaspoon of almond butter durian boiled peanuts sashimi, sushi
My workout today: Round 1 Round 2 Round 3 Mule Kicks 10 reps x x x Mountain Climbers 30 seconds x x 20s 1 Leg Dive Bomber Push-Ups left 5 reps x x x 1 Leg Dive Bomber Push-Ups right 5 reps x x 4 Alternating 3 Point Burpees 30 seconds x x Thumbs Up … Read more
Here’s a pretty cool video that walks through the meal plan of Dwayne ‘The Rock’ Johnson when he was bulking up for playing the role of Hercules: https://www.youtube.com/watch?v=Mv_duZ6v8wI
Today’s workout (video): Crucifix Push-Ups 20 Wide Grip Counter Top Row 12 Single Leg Landmines left 16 Single Leg Landmines right 16 Power Plank Ups 8 Single Leg Hip Bucks left 20 Single Leg Hip Bucks right 20 Pike Push-Ups 12 break 90s Crucifix Push-Ups 18 Wide Grip Counter Top Row 15 Single Leg Landmines … Read more
Workout log for today: Shadow boxing 1 minute Reverse Lunge Knee Drives left 30 seconds Reverse Lunge Knee Drives right 30 seconds Sprawling Burpee (or simpler alternative: just normal burpees) 1 minute Traveling Side Kick Throughs 1 minute L-Sit Cage Escapes 1 minute break 1 minute Shadow boxing 1 minute Reverse Lunge Knee Drives left … Read more
The Side Kick-Through is a bodyweight exercise you can do pretty much anywhere and anytime, and it involves your entire body, so all the major muscle groups get worked. In that way, it’s a good alternative to a burpee. This video gives a good explanation of how to do a Side Kick-Through: Key Points: Starting … Read more
This was my workout for the day (video): Lateral Push-Ups 5 Conditioning Drill: Split Squat Jump (right leg only) 5 (Forward) Alligator Walk Push-Ups 5 Conditioning Drill: Split Squat Jump (left leg only) 5 Lateral Push-Ups 5 Conditioning Drill: Split Squat Jump (right leg only) 5 (Reverse) Alligator Walk Push-Ups 5 Conditioning Drill: Split Squat … Read more
Today was another rest & recovery day. So I just did a 7-minute workout: Jumping jacks wall sit push-ups abdominal crunch chair step-ups squats chair triceps dips plank high knees running in place lunges push-ups with rotation side planks 30 seconds each. Foodlog: A healthy shake avocado toast noodlesoup with beef bbq pork sticks ice … Read more
I always made this mistake. I always used to start my workouts at the gym by getting on a stationary bike first for at least 20 minutes to really pedal myself warm, my goal was always to hit 170bpm within that 20 minutes and really break out into a good sweat. Then I would proceed … Read more
First thing: I didn’t really have any major DOMS after yesterday’s workout. Which surprised me, especially the fact that I’m not feeling it in my deltoids. I would have really expected it the way I felt after the Delt Door Jammers—that exercise really gave my delts a good burn while doing them. Followed by pike … Read more
