| | Prinze's Training Log | |
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Author | Message |
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Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Thu Nov 29, 2012 1:31 am | |
| Wednesday-Training day
5am
1a)Hanging k2e 5 x 10 1b)Wheel rollouts 5 x 10 2a)Pistols 2-4-6-8-10-8-6-4-2 (50) 2b)Box jumps,40" box 2-4-6-8-10-8-6-4-2 (50)
6am
55g Oats 30g Whey protein 1 apple
830am
1/2 cup of cashews, almonds and raisins
11am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
2pm
1/2 cup of cashews, almonds and raisins
430pm
2 qtr pounders(no buns) Medium salad
530pm
20 rounds of: 5 Pull-ups/Chin-ups 5 Dips 5 Push-ups Time=24.26
Really great workout! I think that might be a PR on the time. I feel so much fitter and stronger than when I started training calasthenics a few months ago.
7pm
Cheat meal 6oz burger with bacon and egg 6 onion rings Small portion of carrot and sprouts 1 oat biscuit
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Fri Nov 30, 2012 6:59 pm | |
| Thursday-Rest day
5am
55g Oats 30g Whey protein 1 apple
730am
1/2 cup of cashews, walnuts, mango and raisins
11am
2 qtr pounder burgers(no buns) Medium salad 2 cups of apple and grapes
330pm
2 qtr pounder burgers(no buns) Medium salad 1/2 cup of cashews, walnuts, mango and raisins
730pm
4 egg omelette with onions, peppers and cheese Medium portion of broccoli 100g yogurt 1 oat biscuit
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Sat Dec 01, 2012 4:52 am | |
| Friday-Training day
5am
55g Oats 30g Whey protein 1 apple
830am
1/2 cup of cashews, walnuts, mango and dates
11am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
230pm
1/2 cup of cashews, walnuts, mango and dates
5pm
1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50) 1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50) 2a)Pull-ups/Chinups 2 x 2-4-6-8-10-8-6-4-2 (100) 2b)Dips 2 x 2-4-6-8-10-8-6-4-2 (100) 2c)Push-ups 2 x 2-4-6-8-10-8-6-4-2 (100)
Really good workout. Can definitely see and feel the changes I've made.
6pm
65g Oats 30g Whey protein
8pm
Large portion of lasagna Medium portion of broccoli 100g yogurt 1 oat biscuit
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Sun Dec 02, 2012 2:18 am | |
| Saturday-Training day
7am
1a)Hanging k2e 5 x 10 1b)Wheel rollouts 5 x 10 2)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 (100) Pull-ups/Chin-ups Dips Push-ups Time=33.41
Awesome workout! As I get fitter/stronger I will work on reducing my time but still keeping all sets unbroken.
8am
90g Oats 30g whey protein 1 apple
2pm
1 cup of cashews, walnuts, mango and dates
430pm
Qtr pounder cheese burger Large fries 2 slices of pie
9pm
3 slices of pizza 1 oat biscuit 1 can of diet coke
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Mon Dec 03, 2012 1:25 am | |
| Sunday-Rest day
6am
55g oats 30g whey protein 1 apple
830am
1/2 cup of cashews, walnuts, mango and dates
11am
4 boiled eggs 1 apple 1 cup of grapes
230pm
4 egg omlette with onion, peppers and cheese Medium portion of broccoli 1 oat biscuit
630pm
Medium portion of lasagna Medium portion of broccoli 1/2 cup of cashews, walnuts, mango and dates 1 ginger biscuit
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Dec 04, 2012 2:15 pm | |
| Monday-Training day
5am
55g oats 30g whey protein 1 apple
730am
1/2 cup of cashews, walnuts and dates
10am
4 scrambled eggs 2 cups of apple and grapes
3pm
1/2 cup of cashews, walnuts and dates 1 cup of apple and grapes
5pm
1a)Hanging k2e x 20,15,15 1b)Wheel rollouts x 20,15,15 2)5 rounds of: 5 Pull-ups 10 Dips 5 Chin-ups 10 Push-ups Time=13.30
3)5 rounds of: 20 squats 10 box jumps,24" box Time=6.51
Good intense workout today. Had to do half volume today due to time constraints. Still a good workout.
6pm
90g oats 30g whey protein
8pm
100g chicken breast Medium portion of broccoli 1 oat biscuit |
|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Thu Dec 06, 2012 7:08 pm | |
| Wednesday-Training day
5am
1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50) 1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50) 2)Hill sprints 10 x 50m
6am
55g oats 30g whey protein 1 apple
9am
4 scrambled eggs 2 sausages 2 cups of apple and grapes 1/2 cup of cashews, walnuts, dates and raisins
2pm
1/2 cup of cashews, walnuts, dates and raisins 1 cup of apple and grapes
4pm
1a)Chin-ups/Pull-ups 2 x 2-4-6-8-10-8-6-4-2 (100) 1b)Dips 2 x 2-4-6-8-10-8-6-4-2 (100) 1c)Push-ups 2 x 2-4-6-8-10-8-6-4-2 (100)
5pm
55g oats 30g whey protein
730pm
5oz of cheese
1030pm
100g chicken breast Small salad
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Dec 11, 2012 6:20 pm | |
| Tuesday-Training day
4am
55g oats 30g whey protein 1 apple
730am
1/2 cup of cashews, walnuts, raisins, dates and cranberries
10am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
2pm
1/2 cup of cashews, walnuts, raisins, dates and cranberries
330pm
1a)Pull-ups 2-4-6-8-10-8-6-4-2 (50) 1b)Dips 2-4-6-8-10-8-6-4-2 (50) 1c)Push-ups 2-4-6-8-10-8-6-4-2 (50) 2)5 x 50m Hill sprints
Quick workout. Just got the essentials done. I was very tired as I've been awake since 3am. This felt good and to the point. Decided that whenever I feel like skipping a workout I can at least get this done as it takes only about 20-25mins and is still a good total body session.
430pm
4 egg omlette with onions, peppers and cheese Medium portion of broccoli 100g yogurt
730pm
2 small chicken breasts Medium portion of broccoli 1oz of cheese
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Thu Dec 13, 2012 2:45 am | |
| Wednesday-Training day
5am
1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50) 1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50) 2a)Pistols 1-2-3-4-5-4-3-2-1 (25) 2b)Box jumps.40" box 2-4-6-8-10-8-6-4-2 (50)
Solid lower body workout. Might start adding in some skipping a few days a week too.
6am
55g oats 30g whey protein 1 apple
8am
1/2 cup of cashews, walnuts, raisins, dates and pineapple
1030am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
330pm
2 qtr pounder burgers(no buns) Medium salad 1/2 cup of cashews, walnuts, raisins, dates and pineapple
7pm
1a)Pull-ups 2-4-6-8-10-8-6-4-2 (50) 1b)Push-ups 4-8-12-16-20-16-12-8-4 (100)
Not much time to workout so I just hit the basics in a quick little superset pyramid. Only took about 10mins or so. Felt solid.
730pm
100g mince Medium portion of broccoli 100g yogurt 1 oat biscuit
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Dec 18, 2012 1:58 am | |
| I have decided to make 2 significant changes to my routine. 1st I'm now going to be trying an upper body and lower body split. Hitting each 3 times a week on alternate days. 2nd I'm going to try incorporating the heavy, light and medium method. This method is based on total workload(usually weight lifted), but I will track total reps per exercise as I'm using bodyweight exercises. I'm hoping that these changes will allow for better physical and mental recovery. As it means that on heavy day I will be going all out but light day will be about 50% less work so will be kinda like active recovery and then medium day will be about 75% of heavy day and therefore a good workout but not all out. This will serve to get me primed for my next heavy day and so on. I will let you guys know how I feel with these changes, for better or worse.
Monday-Upper body (Heavy)
430am
55g oats 40g whey protein 1 apple 1 orange
8am
1/2 cup of cashews, walnuts, pineapple and dates
11am
4 scrambled eggs 2 cups of apple and grapes
230pm
1/2 cup of cashews, walnuts, pineapple and dates
530pm
1a)Handstand push-ups 2 x 1-2-3-4-5-4-3-2-1 (50) 1b)Pull-ups 2 x 2-4-6-8-10-8-6-4-2 (100) 2a)Chin-ups 2 x 2-4-6-8-10-8-6-4-2 (100) 2b)Dips 2 x 2-4-6-8-10-9-6-4-2 (100) 2c)Push-ups 2 x 2-4-6-8-10-8-6-4-2 (100)
This was a tough workout. I really struggled with the last few handstand push-ups and the last set of 10 & 8 of chin-ups.
630pm
90g oats 40g whey protein
8pm
4 egg omelette with onions, peppers and cheese Medium portion of broccoli |
|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Dec 18, 2012 6:06 pm | |
| Tuesday-Lower body (Heavy)
5am
1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50) 1b)Wheel Rollouts 2-4-6-8-10-8-6-4-2 (50) 2a)Pistols 2-4-6-8-10-8-6-4-2 (50 per leg) 2b)Box jumps,40" 2-4-6-8-10-8-6-4-2 (50) 3)50m Hill sprints x 12
Top banana session! My legs are fried!
6am
90g oats 40g whey protein
8am
1/2 cup of cashews, walnuts, pineapple and dates
11am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
130pm
1/2 cup of cashews, walnuts, pineapple and dates
330pm
2 qtr pounder burgers(no buns) Medium salad
7pm
4 egg omelette with onions and cheese Medium portion of broccoli
830pm
Small handful of dried berries and dates
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Wed Dec 19, 2012 7:04 pm | |
| Wednesday-Upper body (Light)
5am
1a)Handstand push-ups 1-2-3-4-5-4-3-2-1 (25) 1b)Pull-ups 2-4-6-8-10-8-6-4-2 (50) 2a)Chin-ups 2-4-6-8-10-8-6-4-2 (50) 2b)Dips 2-4-6-8-10-8-6-4-2 (50) 2c)Push-ups 2-4-6-8-10-8-6-4-2 (50)
6am
90g oats 40g whey protein
8am
1/2 cup of cashews, walnuts, berries and dates
11am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
130pm
1/2 cup of cashews, walnuts, pineapple and dates
330pm
2 qtr pounders burgers (no buns) Medium salad
830pm
5oz of cheese 1 orange 1/2 cup of mixed berries and dates
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Fri Dec 21, 2012 12:55 am | |
| Thursday-Lower body (Light)
430am
55g oats 40g whey protein 1 apple
730am
1/2 cup of cashews, walnuts, dried berries and dates
10am
2 scrambled eggs 2 sausages 2 cups of apple and grapes
2pm
1/2 cup of cashews, walnuts, dried berries and dates
5pm
1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50) 1b)Wheel rollouts 2-4-6-8-10-8-6-4-2 (50) 2a)Pistols 1-2-3-4-5-4-3-2-1 (25) 2b)Box jumps, 40" 1-2-3-4-5-4-3-2-1 (25) 3)50m Hill sprints x 6
This was a good session after a long day at work. Even at 50% of what I did on Tuesday this was enough to get me sweating.
6pm
90g oats 40g whey protein
730pm
Large portion if lasagna Medium portion of potato wedges
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Sun Dec 23, 2012 3:46 am | |
| Friday-Upper body (Medium)
430am
45g oats 40g whey protein 1 orange 1 pear
730am
1/2 cup of cashews, walnuts, dried mango and dates
10am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
2pm
1/2 cup of cashews, walnuts, dried mango and dates
430pm
1a)Handstand push-ups 1-2-3-4-5-4-3-2-1-1-2-3-4 (35) 1b)Pull-ups 2-4-6-8-10-8-6-4-2-2-4-6-8 (70) 2a)Chin-ups 2-4-6-8-10-8-6-4-2-2-4-6-8 (70) 2b)Dips 2-4-6-8-10-8-6-4-2-2-4-6-8 (70) 2c)Push-ups 2-4-6-8-10-8-6-4-2-2-4-6-8 (70)
This was a decent workout after a hard day at work. I'm enjoying the upper /lower split as I can do more work each session. I'm planning to start adding weight to some of my exercises soon.
530pm
90g oats 40g whey protein
9pm
Large portion of chicken tikka-takeaway Large portion of rice
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Jan 01, 2013 5:26 pm | |
| Tuesday-Training day
630am
55g oats 40g whey protein 1 apple
8am
1/2 cup of mixed nuts and dried fruit
11am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
3pm
1/2 cup of mixed nuts and dried fruit 1 cup of apple and grapes
5pm
1a)Hanging k2e 2-4-6-8-10-8-6-4-2 (50) 1b)Wheel roll outs 2-4-6-8-10-8-6-4-2 (50) 2a)Pull-ups/Chin-ups +5kg 10 x 1-2-3-4 (100) 2b)Dips +5kg 10 x 1-2-3-4 (100) 3a)Ring rows +5kg 5 x 2-4-6-8 (100) 3b)Push-ups +5kg 5 x 2-4-6-8 (100) 4a)Jump squats 5 x 2-4-6-8 (100) 4b)Squats 5 x 2-4-6-8 (100)
Now that was a hard workout. Felt good to start the new year off on the right foot. I got a weighted vest for Xmas from my wife which can be adjusted from 0-30kg. I have started at 5kg and will add 1kg every week or 2 so that by the end of the year I'm hoping to be able to complete the above workout /reps with +30kg. Nothing fancy or complicated but should help increase my strength/endurance and muscle gains.
7pm
90g oats 40g whey protein
8pm
4 egg omelette with onions and peppers Medium portion of broccoli
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|  | | Bonker
Posts : 21 Join date : 2012-01-08 Age : 20 Location : Lithuania,Vilnius.
 | Subject: Re: Prinze's Training Log Tue Jan 01, 2013 7:34 pm | |
| Happy for your present! In our country there are no vests over 10kg.. |
|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Thu Jan 03, 2013 2:01 am | |
| Cheers Bonker! Maybe try getting some bags of sand from builders shops and put them in a back pack? I reckon ya could fit 20-30kg in one of them.
Wednesday-Training day
430am
45g oats 40g whey protein 1 apple
730am
1/2 cup of mixed nuts and dried fruit
1030am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
2pm
1/2 cup of mixed nuts and dried fruit
4pm
1a)Hanging k2e 5 x 10 1b)Wheel roll outs 5 x 10 2)10 rounds for time of: 5 Pull-ups 5 Dips 5 Push-ups 5 Jump squats 5 Squats Time=22.30 (Had my 5kg vest on)
Found this tough after yesterday's workout. My whole body was sore and tired. I may have to alternate days of weighted and non weighted training. Maybe more conditioning based?
530pm
4 egg omelette with onions and peppers Large portion of veggies 1/2 cup of mixed dried fruit
10pm
Qtr pounder cheese burger
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|  | | Bonker
Posts : 21 Join date : 2012-01-08 Age : 20 Location : Lithuania,Vilnius.
 | Subject: Re: Prinze's Training Log Thu Jan 03, 2013 8:51 am | |
| Well I try to mix workouts with weights and without them.At the begining do everything with weights and then without,or oposite.And you could do 2 workouts in a day 1 would be with weights and another without them.This helps to recover,and get some strength.I tested this on me  |
|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Fri Jan 04, 2013 1:53 am | |
| Good tips Bonker. I will give that a go.
Thursday-Training day
430am
55g oats 40g whey protein 1 pear
730am
1/2 cup of mixed nuts and dried fruit
1030am
4 scrambled eggs 2 sausages 2 cups of apple and grapes
130pm
1/2 cup of mixed nuts and dried fruit
4pm
1)Squats 4 x 25 (60 sec rest) 2)Push-ups 3 x submax, 1 x max (60 sec rest) 25,17,15,15 =72 3)Lunges 4 x 10 per leg (60 sec rest) 4)Ring rows 3 x submax, 1 x max (60 sec rest) 17,15,12,16 =60 5)Dip bar leg raises 3 x 10 (60 sec rest)
After the last couple of days I felt weak, so I just did a basic workout that hit everything but not too hard. I enjoyed it. It was quick, uncomplicated and did the job.
5pm
90g oats 40g whey protein
8pm
1 chicken and veggie pie Medium portion of mash potato 2 small chocolates |
|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Mon Jan 07, 2013 3:56 pm | |
| Monday-Training day
1a)Hanging leg raise 5 x 5 1b)Wheel roll outs 5 x 10 (rest 30secs) 2a)Handstand push-ups 5 x 1,2,3,4 2b)Pull-ups 5 x 1,2,3,4 (rest 60secs) 3a)Ring dips 5 x 1,2,3,4 3b)Pull-ups 5 x 1,2,3,4 (rest 60secs) 4a)Pistols 5 x 1,2,3,4 - per leg 4b)Box jumps,40" 5 x 1,2,3,4 (rest 30secs)
Workout total
Hanging leg raise x 25 Wheel roll outs x 50 Handstand push-ups x 50 Ring dips x 50 Pull-ups x 100 Pistols x 50 per leg Box jumps x 50
Great workout! Should be good to build some strength. Tomorrow I'm gonna go high volume on push-ups, chin-ups and sprints.
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Jan 08, 2013 4:25 pm | |
| Tuesday-Training day
1)Power wheel crawl 5 x 20yds (rest 60secs) 2a)Chin-ups 10 x 1,2,3,4 2b)Push-ups 10 x 2,4,6,8 (rest 60secs) 3)Hill sprints 10 x 50m
Workout total
Power wheel crawl x 100yds Chin-ups x 100 Push-ups x 200 Hill sprints x 10
Simple but very effective workout. Good balance to a workout with more variety. Hope to build up to 400-500 push-ups in 1 session some day.
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Mon Jan 14, 2013 3:04 pm | |
| Monday-Training day
330am
Phase 1-Week 1-Day 1
1a)Tuck jumps 5 x 5 1b)Power wheel crawl 5 x 15yds 2a)Squats 4 x 20 2b)Dips 4 x submax-18,13,10,9 (50) 3a)Lunges 4 x 15 per leg 3b)Pull-ups 4 x submax-10,7,7,6 (30) 4)8 x 50 rope jump sprints 5a)Inch worms 2 x 10 5b)Russian twist 2 x 10 per side 5c)Side plank hold 2 x 30secs per side
Total workout time-60.27mins
5pm
1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100) 1b)Push-ups 10 x 2,4,6,8 (200)
Total workout time-24.22mins
Good training day today. Got a great total body workout in this morning then decided I want to keep up my volume work on push-ups and pull-ups so hit that up quick after work.
Last edited by Prinze on Tue Jan 15, 2013 6:22 am; edited 1 time in total |
|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Tue Jan 15, 2013 6:20 am | |
| Tuesday-Rest day
I am following a workout plan that program's workouts 3 days a week with an extra little challenge/conditioning workout on sat. In addition to that I will continue to hit 5 days a week my personal target of 100 pull-ups/chin-ups & 200 push-ups per day.
1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100) 1b)Push-ups 10 x 2,4,6,8 (200)
Total workout time-22.33
This was almost 2mins faster than last night! I don't expect to be able to keep knocking time off this little workout but if I could get it done in under 20mins would be good I think.
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Thu Jan 17, 2013 12:56 am | |
| Wednesday-Training day
Phase 1-Week 1-Day 2
5am
1)Power skips 4 x 5 per leg 2a)Bw Deadlifts 4 x 15 2b)Handstand push-ups 4 x submax-8,5,5,4 (22) 3a)Lateral lunges 4 x 10 per leg 3b)Ring rows 4 x submax-12,9,9,9 (39) 4a)Duck jumps 3 x 20yds 4b)Crab walk 3 x 20yds 4c)Duck walk 3 x 20yds 4d)Bear crawl 3 x 20yds 5a)V-ups 2 x 15 5b)Hip extension hold 2 x 60secs
Good workout. Nice balance of strength and conditioning moves. Will defo beat those numbers next week.
5pm
Add. Volume work
1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100) 1b)Push-ups 10 x 2,4,6,8 (200)
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|  | | Prinze
Posts : 103 Join date : 2012-10-15 Age : 39 Location : Rugby,UK
 | Subject: Re: Prinze's Training Log Thu Jan 17, 2013 3:22 pm | |
| Thursday-Rest day
4am
Add. Volume workout
1a)Pull-ups/Chin-ups 10 x 1,2,3,4 (100) 1b)Push-ups 10 x 2,4,6,8 (200)
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