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@ghostreps
8/11/19 - Full Body
5 x 5 KB squat to pull, #20
4 x 5 lateral raises (#5) + 4 x 10 box jumps + 4 x 10 medball chest slams + 4 x 10 broad jumps + 4 x 10 OH medball slams (30 sec rest in between activities, 90 sec rest at the end of the set)
12 minute AMRAP; 1 min bike sprint + 250 m row + 10 push ups
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
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8/9/19 - Upper Body metcon
3 x 15 DB lateral raises (#8) + lying DB tricep extensions (#8) + DB shoulder press (#10)
3 x 15 lat pull down, wide behind neck + wide in front of neck + close grip, #30
4 x 500 m row + 4 x 10 push ups
8/8/19 - Upper Body
3 x 10 medball chest slams, #10
5 x 5 DB push press, #15
5 x 5 DB super slow press (6 on release), #15 + overhead medball chest slams (30 + 90 sec rest)
4 x 8 bent over barbell row, #30
4 x 8 lat pull down, #40
8/7/19 - Lower Body metcon
3 x 15 lying leg curl (count of 4 on release), #20 + 3 x 15 leg extension, #20 + 3 x 15 BW walking lunge
4 x 1 min bike sprint + 4 x 30 BW squats + 4 x 10 vertical jumps
8/6/19 - Lower Body
3 x 10 box jumps
5 x 5 back squat, #65
5 x 5 superslow (6 sec) eccentric back squat; #45 on first two, #50 on the rest + DB jump squats, #10
4 x 8 DB hip thrusts, #35
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
8/5/19 - Full Body
5 x 5 KB squat to pull, #20
3 x 5 lateral raises (#5) + 3 x 10 box jumps + 3 x 10 medball chest slams + 3 x 10 broad jumps + 3 x 10 OH medball slams (30 sec rest in between activities, 90 sec rest at the end of the set)
3 x 1 min bike sprint + 3 x 250 m row + 3 x 10 push ups (30 sec rest in between activities, 90 sec rest at the end of the set)
8/4/19 - Upper Body metcon
3 x 15 DB lateral raises (#8) + lying DB tricep extensions (#8) + DB shoulder press (#10)
3 x 15 lat pull down behind neck (#30) + lat pull down in front of neck (#30) + lat pull down close grip (#30)
3 x 500 m row + 10 push ups
Summary: hhhh tired, hhh metcon, hhh rowing
8/2/19 - Upper Body
3 x 10 medball chest slams, #10
5 x 4 DB push press, #15
5 x 4 DB press with slow (6 sec) release (#15) + OH medball slams (#10)
5 x 8 bent over barbell row (#30)
8/1/19 - Lower Body Metcon
3 x 15 lying leg curl with 4 sec on release (#20) + 3 x 15 leg extension (#30) + BW walking lunges
3 x 1 min bike sprint + 30 BW squats + 10 jumps
Summary: the metcon is pretty killer, but I’m actually into that style of working out, I think it’s fun. I’m excited to try something new and challenging, hopefully it shocks my body a bit into working harder
7/31/19 - Lower Body
3 x 10 box jumps
5 x 4 box back squat, #65
5 x 4 superslow (6 sec) eccentric box back squat, #45 + 5 x 4 DB squats, #5. The DB squats were supposed to be DB jump squats but I forgot, oops
5 x 8 DB hip thrust. #35
Summary: trying a new thing where I do strength days and metcon days, today was strength day. I liked it, but I def feel ready for more weight
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
7/27/19 - Cardio
3.2 miles in 32:27, 10:08 average
Summary: first run with Brandon!! It was fun, we stopped for a bit of a rest halfway thru and it was hot, so not surprised at the >10 min average
7/26/19 - Cardio
2.6 miles in 26:51
3 x 20 secs planks, Russian twist, toe touches, straight leg lifts, mountain climbers, sit up with twist, boat pose
Summary: morning run less than 12 hours after a leg day, not surprised or mad at the >10 minute average, was just trying to get a run in before the reunion and I did that!
7/25/19 - Resistance Training - Lower Body
3 x 12 smith machine squats + calf raises, #39
3 x 12 barbell deadlifts, #45
3 x 12 seated leg extension w/ 3 second hold, #25
3 x 12 lying hamstring curl w/ slow release, #30
3 x 12 DB lunges, #10
3 x 12 box step ups, #5
7/24/19 - Resistance Training - Upper Body
3 x 12 incline DB chest press, #15
3 x 12 assisted pull up, #60
3 x 12 cable low chest fly, #2
3 x 12 cable straight arm pull-down, #35
3 x 12 push ups
3 x 12 DB supported chest row, #15
3 x 12 DB seated shoulder press, #10
7/23/19 - Resistance Training - Full Body
2 x 15 smith machine squats + calf raises with squat weight, #39
2 x 15 barbell deadlifts, #45
2 x 15 seated knee extensions w/ 3 sec hold, #25
2 x 15 lying hamstring curl w/ slow release, #25
2 x 15 DB lunges, #10
2 x 15 box step ups
2 x 15 assisted pull ups, #60
2 x 15 cable straight arm pull downs, #25
2 x 15 push ups
2 x 15 DB chest row, #10
DB seated shoulder press, #10
Anya is live and ready to show you everything. Watch her strip, dance, and perform exclusive shows just for you. Interact in real-time and make your fantasies come true.
Free to watch • No registration required • HD streaming
7/22/19 - Cardio
2.6 mile run in 25:03, NOT counting it as a PB since I paused the clock for 10 secs to answer my sister’s text
3 x 45 sec flutter kicks
3 x 10 suitcases
3 x 45 sec crunches
3 x 45 sec cross climbers
3 x 10 v ups
3 x 45 sec bicycles
3 x 10 side v ups
Summary: like I said, I don’t count this as a PB, BUT it was defs either tied or slightly better than my PB regardless. The weather was mild and the run felt really smooth, I was happy with it
7/20/19 - Cardio
2.67 mile run in 26:17, 9:47 average
3 x 45 sec flutter kicks
3 x 10 suitcases
3 x 45 sec crunches
3 x 45 sec cross climbers
3 x 10 v ups
3 x 45 sec bicycles
3 x 10 side v ups
Summary: FINALLY got to run when the weather was less than 80 degrees, thank god (didn’t really affect my time much though). Pleased to be consistently under a 10 minute mile now