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#strengthtraining

26 posts22 participants4 posts today

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (2,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up:
- 2 rounds
- 8 m banded side shuffle e/s
- 10 banded air squats
- 10 min AMRAP
- 8 box step ups
- 10 dead bugs
- 5 ring rows
- 5 box push ups
- 3 front squats (empty bb)

Strength: Front squat + box jump combo scaled to, 5 rounds, every 2 mins
- 5 front squats (30 kg, 14in box)
- 4 box step ups

Workout: "King Randor", beginner / scaled version, 10 min AMRAP
- 1 zombie rope climb
- 8 box (20in) push ups
did 9 rounds + 1 zombie + 4 push ups

After a mega craptastic day at work, this emptied my brain, even if the brain weasels annoying reminding me I am not doing as much as I used to because of the hamstring

Today's #Workout

Hamstring rehab:
- 3 rounds:
- 5 15" isometric Nordic hold
- 5 5" isometric Romanian deadlift hold (12,5kg)
- 10 overhead let downs (2,5 kg) in top of hip thrust hold
- Tabata: single leg glute bridge hold

Warm up: 2 min bike into 8 min AMRAP
- 10 banded good mornings
- 10 deadbugs
- 5 roll & reach
- 10 suitcase deadlift e/s (10 kg)
- 5 tuck jumps

Strength: Deadlift Broad Jump combo, 5x E2MOM
- 5 deadlifts (@75% of 1RM, but hamstring limits it to 50kg)
- 3 broad jumps (managed about 1,5m each)

Workout: "Beast Man" 4 rounds for time, time cap 18 min, intermediate, teams of 2
- 32/24 cal air bike -> 40/30 cal row, divide as you please
- 16 synchro burpee to bar (6 in)
Finished in 16:49! Last two rounds I did more rowing than my partner because she was ded.

Seems I have a slow & steady engine. Just chip at the workout, keep going.

Building Muscle While Staying Lean 💪

Building muscle to stay lean isn’t just about aesthetics, it’s about creating a metabolically efficient body that burns more calories at rest, maintains a healthy body composition, and supports long-term health. 🏃

📈 Use a Small Caloric Surplus

🔥 Train Hard, Lift Heavy, Stay Progressive