Had another good week on the #strengthtraining front; I'm nowhere near where I was 5 months ago, but another 4 days in the gym were a good move in the right direction.
I've started squatting on my #deadlift days and deadlifting on my #squat days, and intentionally lowered the volume on my main squat day. The effect of this is that I can walk at the weekend but have done _more_ squat volume over all this week. And it feels good!
https://makertube.net/w/tgacG2yZcxVSiLpfgAaWy3
- something about visible six pack and weight loss.
- whole body strength training
- up to 130 heart rate long cardio
- posture: stretch hip flexors + shoulders
and...
- ¡¡ Read the food labels !! 
Today's #Workout
Warm up 1:
- 15 min erg bike (chill pace)
- 10 min foam rolling
Warm up 2:
- Burgener warm up for snatches
- 3 high hang snatch
- 3 hang snatch
- 3 snatch
Skill: 6 min EMOM
- odd mins: chin ups (jumping for me)
- even mins: pull ups (ring rows for me)
Workout prep: 3 rounds
- 3 squat snatch
- 2 shuttle run
- 4 sit ups
Workout: for time, time cap 16 mins
- 10 squat snatches (18 kg)
- 10 shuttle runs (8m there & back)
- 30 med ball sit ups
- 10 squat snatches
- 30 med ball sit ups
- 10 shuttle runs
- 10 squat snatches
- Done in 13:08
Today's workout everything fell off and wrong, and tired of minuscule progress on any pull up/chin up variation
Today's #Workout
Mobility: banded 7s
Warm up: 8 mi AMRAP
- 30" single unders
- 10 single arm dumbbell upright row e/s (7 kg)
- 5 bench press (empty bar, 15 kg)
- 10 deadbugs
Strength:
- Max reps bench press at 50-60% of 1RM -> 24 reps 22 kg
- 1 min rest
- Max reps bench press at 50% of previous weight (or empty bar) -> 25 reps 15 kg
Workout: 5 rounds
- 1 min max single unders (90 - 95 - 90 - 95 - 95)
- 1 min max elevated push ups (16 - 14 - 12 - 12 - 11)
- 1 min rest
Day wasn't long enough as it was (4h in the car + normal work day), so adding some gym to clear the mind,
Today's #Workout
Warm up: 2 rounds
- 1 min arm only row
- 1 min leg only row
- 1 min row
Workout: 20 x (20" work + 10" rest): row
managed an average of 81m per set, with an average split of 2:03.4
Leg pump: 3 rounds
- 10 Romanian deadlifts (40 kg)
- 10 ring hamstring curls
- 15 calf raises
- 2 min rest
Since I don't know if I will make it tomorrow, going today, also needed something I did not have to think, just do
I love #deadlift day.
Did the scheduled 5x3@105kg today, felt confident, pushed myself a bit, and ended up with a new personal best of 120kg. 
Today's #Workout
Mobility: 2 rounds
- 10 alternating Cossack Squats
- 10 banded Shoulder Press
Warm up: 8 min AMRAP
- 30" machine
- 3 Muscle Cleans (empty barbell, 15 kg)
- 3 Hang Power Cleans (empty barbell, 15 kg)
- 3 Front Squats (empty barbell, 15 kg)
- 3 Push Press (empty barbell, 15 kg)
- 5 Roll & Reach
- 10 alternating Bird-Dog
Strength
- 10 min EMOM:
- 1 Barbell Complex: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 70-75% of 1RM Clean
- It's been a while since I have tested, so I did: 25 - 26 - 27 - 28 - 28 - 29 - 29 - 30 - 30 - 31 kg
- Into 3 min EMOM:
- 3 Clean Deadlifts @ 80-90% of 1 RM clean
- Did it at 35 kg
Workout prep: 1 round
- 5 cal bike (row)
- 2 DB deadlifts (9 kg)
- 2 DB Power Cleans (9 kg)
- 2 DB Shoulder to Overhead (9 kg)
Workout: Numbuh Two #NumbuhTwo (timecap: 17 mins), did the intermediate reps with a slightly lower weight (9 kg instead of 10 kg) & row (more cals) instead of air bike, which ended being: 21 - 18 - 15 - 12 - 9 - 5 for cals / 18 - 15 - 12 - 9 - 6 - 3 for the movements
- Cals row
- Dumbbell Deadlifts
- Dumbbell Hang Power Cleans
- Dumbbell Shoulder to overhead
Finished within time cap at 16:45, kinda dead, but needed the just push through brain can't think workout today
Older Adults 
High Intensity Interval Training
It was amazing to be back at the Milano Senior Center in Melrose for my first SPARTA Strength Class for ages 65-95, all abilities, since returning from Ukraine! So much inspiration!
Watch the video till the end for some fitness motivation!
guys, here is a question -
how old do you think you should be to still be able to do the strength training?
and particularly to do the arm balances or other calisthenics?
what could motivate you to workout?
(i think the fear is the strongest motivation)
what's your thoughts in general about aging and being able to workout?
- do you think you can be too old to workout or is it okay at any age?
- and what kinds of workouts at what age is ok?
- what do you think about martial arts and how good or bad they are to get fit? (i think some kinds do not work for this goal but may make you feel better mentally. also for some kinds you need to train strength and stretch additionally to be better in it)
(and.. how old do you think I am?)
join the abs party, btw !
six pack beautifies people a lot better than brilliants!! 
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#strengthtraining #calisthenics #fitness #yoga #challenge #fitnesschallenge #yogachallenge #calisthenicschallenge #freeweights #gym #homegym #workout #health #healthcare #wellbeing #training #core #exercise #hiking #posture #muscles #vegan #lifestyle #aging #weightloss #motivation #aikido #bujinkan #kickboxing #capoeira #martialarts #fitnessmotivation
https://makertube.net/w/ohf512th1SS6icHWN5wLaZ
Pump your abs - Week 1 - Day 2:
appr. 5 mins - i suggest the options, it has to be HARD but possible - choose your level!
type "done" when you´re done or post a pic!
also join in Mastodon with the hashtag #PumpYourAbs
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#absChallenge
#strengthtraining #calisthenics #fitness #yoga #challenge #fitnesschallenge #yogachallenge #calisthenicschallenge #freeweights #gym #homegym #workout #health #healthcare #wellbeing #training #core #exercise #hiking #posture #muscles #vegan #lifestyle
Back to work today. 2 weeks off was nice, but as always, it could have been longer. #transformerslegacy #toyphotography #artfire #targetmaster #autobot #photography #workoutpost #workout #fitness #weightlifting #weightlossjourney #strengthtraining #firetruck #diorama #crafting
1.1 - Pump your abs challenge - Week 1 - Day 1
Todays workout post is with #Artfire and his #targetmaster! Still under 280. The yellowing isnt as bad in photos with artfire #transformerslegacy #toyphotography #autobot #photography #workoutpost #workout #fitness #weightlifting #weightlossjourney #strengthtraining #firetruck #diorama #crafting
Pump your abs challenge 
let´s start on Monday!
#absChallenge #PumpYourAbs
4 + 1 weeks
- week 1-3 - appr. 5 mins from Monday to Friday
- week 4 - 3 full 30-35 mins workouts on Monday, Wednesday and Friday
- bonus Week 5 - with a gym ball!
#Fediverse only.
i´ll post videos for each time in #Peertube (#makertube), and share them in #Mastodon and #Pixelfed
- i suggest the options for different levels, it has to be HARD but possible - choose your level!
Do it once or twice and then do it again!
you may want to use weights (or shampoo bottles) and a balancing pillow or a sofa cushion
..
If you just start training - do it during 5 mins, slowly and rest when you need, try also a harder option!
if you train regularly already - add these 5 mins to the end of your usual workout.
for the extremely fast results you can do it 5 mins in the morning, 5 mins again during the day, then 5 mins before the dinner
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#strengthtraining #calisthenics #fitness #yoga #challenge #fitnesschallenge #yogachallenge #calisthenicschallenge #freeweights #gym #homegym #workout #health #healthcare #wellbeing #training #core #exercise #muscles #vegan #lifestyle @threemorereps
Warm enough to have the door open at the #GarageGym today. Front #squats 3 sets of 5, pin press from the eyes for 3 sets of 8, and then some other junk. Gym #dog came along today too.
#StrengthTraining #gym
Today's #Workout
Mobility: 2 rounds
- 10 banded pass overs
- 10 manmakers
Warm up: 8 min AMRAP
- 3 power snatch (empty bar, 15 kg)
- 3 2" pause front suqat (emtpy bar, 15 kg)
- 10 deadbugs
- 4 up-downs
- 8 box step ups
Strength: 6x every 90 sec: 2 2" pause front squat (at around 80% of 1RM) #PauseFrontSquat #FrontSquat
- 35 kg
- 36 kg
- 37 kg
- 38 kg
- 39 kg
- 40 kg
Workout: Camaro (scaled to)
- 2 rounds:
- 15 power snatch (empty 15 kg bar)
- 15 bar facing burpees
- Finished in 4:37
- At minute 6: 2 rounds:
- 12 overhead squats (empty 15 kg bar)
- 12 burpee box step overs (20 in)
- Finished in 4:26
- At minute 12: 2 rounds:
- 10 squat snatch (emtpy 15 kg bar)
- 10 burpee box get over (24 in)
- Finished in 4:55
Getting into the WODs again, having fun, this one left me quite flushed for a while after, but I kept a good tempo & scaled well since goal was 4:00 per round and timecap 5:00 to get some at least some rest between parts.
