sadedoes · @sadedoes
82 followers · 838 posts · Server fedi.kcore.org#PullUpProgram Week 4 day 1
Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead bug overhead let down
Core & Shoulders: 4 rounds
- 10 banded lat pulls in hollow
- 30" weighed plank
- 20 banded face pulls
Modified pull up: 12 rounds
- 1 banded pull up (use as many bands as needed - did not have enough 😭 )
- 30-45" rest
So I'll try the banded pull ups tomorrow at the gym, I really need extra support.
#pullupprogram #pullup #fitness #fitnessgoals #gymlife #workout
sadedoes · @sadedoes
83 followers · 833 posts · Server fedi.kcore.org#PullUpProgram Week 3 day 4
Warm UP: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug overhead let down
Core & Pulling: 3 rounds
- 6 bent over kettle bell rows e/a
- 45"-60" plank hold on hands
- 8 banded lat pull in plank e/a
Modified pull up: 8 rounds
- 4 toes assisted pull up
- 60" rest
#pullupprogram #pullup #fitness #fitnessgoals #gymlife #workout
sadedoes · @sadedoes
83 followers · 827 posts · Server fedi.kcore.org#PullUpProgram week 3 day 3
Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 dead-bug overhead let down
Triceps - core - pulling: 4 rounds
- 8 triceps roll back (kneeling)
- 8 inverted rows
- 30" side plank, each side
And then finished with a 40 min vinyasa yoga class, sometimes the #YogaTeacher needs to be a #YogaStudent
#PullUp #Fitness #FitnessGoals #GymLife #StrengthTraining #Strength #Yoga #YogaClass #Vinyasa
#pullupprogram #yogateacher #yogastudent #pullup #fitness #fitnessgoals #gymlife #strengthtraining #strength #yoga #yogaclass #vinyasa
sadedoes · @sadedoes
83 followers · 827 posts · Server fedi.kcore.org#PullUpProgram week 3 day 2
Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apparts
- 10 deadbug overhead let down (Increased the weight on these!)
Strength: 3 rounds
- 8/8 renegade rows (increased weight)
- 20" active hang
- 10 barbell bicep curl
Modified pull-up: 3x 10, rest 30"-45"
Today done in between meetings in a stupidly long working day
#pullupprogram #pullup #fitness #fitnessgoals #gymlife #strengthtraining
sadedoes · @sadedoes
83 followers · 816 posts · Server fedi.kcore.org#PullUpProgram Week 3 day 1
Warm Up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down
Core: 4 rounds
- 8 deadbugs
- 8/8 plank bring through
- 8 hollow rocks
Strength: 4 rounds
- 10 inverted row
- 10 prone Ys
- 10 banded lat pull down
My core is working, my lower back wasn't happy about the hollow rocks today though, not even partly tucked.
#PullUp #Fitness #FitnessGoals #GymLife #Core #Strength #StrengthTraining
#pullupprogram #pullup #fitness #fitnessgoals #gymlife #core #strength #strengthtraining
sadedoes · @sadedoes
82 followers · 815 posts · Server fedi.kcore.org#PullUpProgram week 2 day 4
WarmUp: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug overhead let down
Triceps - Core - Pulling: 3 rounds
- 10 lat pull in hollow
- 30" weighed plank
- 15 banded face pull
Modified pull-up:
- 12x 3 modified pull ups
After teaching a 75' #YogaForCrossfit yoga class.
#pullupprogram #yogaforcrossfit #pullup #fitness #fitnessgoals #gymlife #yoga
sadedoes · @sadedoes
82 followers · 807 posts · Server fedi.kcore.org#PullUpProgram week 2 day 3
Warm-up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug over head let down
Core - triceps - pulling: 3 rounds
- 10 skull crushers
- 6/6 bent over KB heavy rows
- 30-45" chinese plank face up (or reverse plank)
And finished with a 30' yoga class for hips & hammies because I can ;)
#pullupprogram #pullup #fitness #fitnessgoals #gymlife
sadedoes · @sadedoes
82 followers · 806 posts · Server fedi.kcore.org#PullUpProgram Week 2 day 2
#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull apart
- 10 deadbug overhead let down
#Core : 3 rounds
- 10 prone Ys
- 16 weighed russian twists
Modified pull ups:
- 10x 4
If I don't get a pull up, at the very least I'm getting a well bracing core!
#pullupprogram #warmup #core #pullup #fitness #fitnessgoals #gymlife
sadedoes · @sadedoes
81 followers · 790 posts · Server fedi.kcore.org#PullUpProgram week 2 day 1
#WarmUp : 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 deadbug overhead let down
#Core : 3 rounds
- 20 quadruped opposites
- 30" plank hold (on hands)
#StrenghtTraining : 3 rounds
- 45" batwing hold
- 10 chest supported DB rows
- 10 lateral DB raises
To finish:
90' lawn mowing / weeding 😅
#pullupprogram #warmup #core #strenghttraining #pullup #fitness #fitnessgoals #gymlife
sadedoes · @sadedoes
81 followers · 776 posts · Server fedi.kcore.org#PullUp Program week 1 day 4
Warm up: 3 rounds
- 1' thoracic foam rolling
- 20 banded pull aparts
- 10 dead bug overhead let down
Triceps - core - pulling: 3 rounds
- 10 triceps roll back
- 10 inverted rows
- 30" reverse plank hold
Modified pull up: 12x
- 2 mod pull up
- rest as needed
I decided to do this before the soreness from those 240 sit-ups/crunches hit me in full force.
And then went for a 5,34km walk.
#pullup #pullupprogram #fitness #fitnessgoals #gymlife
sadedoes · @sadedoes
81 followers · 767 posts · Server fedi.kcore.org#PullUp program week 1 day 3
Warm up: 3 rounds
- 1' thoracic foam roller
- 20 banded pull apart
- 10 dead bug overhead let down
Core: 4 rounds
- 3 tuck crunches
- 20" arch hold
Biceps core & pulling: 3 rounds
- 8/8 renegade rows
- 20" active hang
- 10 bicep curls
#pullup #pullupprogram #fitness #gymlife #fitnessgoals
sadedoes · @sadedoes
81 followers · 759 posts · Server fedi.kcore.orgSo I started to follow a #PullUp program this week.
Day 1:
Warm up: 3 rounds
- 1' thoracic foam roller
- 20 banded pull apart
- 10 dead big overhead let down
Core: 3 rounds
- 10 dead bugs
- 10 plank pull through
- 10 hollow rock
Pull-up
- 10x3 bent over row with 2" pause
Day 2:
Warm up: same as day 1
Upper back & pulling: 3 rounds
- 10 banded pull in plank
- 10 prone Y
- 10 banded lat pull down 2" pause
#pullup #fitness #gymlife #pullupprogram #fitnessgoals
Praxis Arms · @praxisarms
41 followers · 127 posts · Server kolektiva.socialKind of want to start a rumor that ARs with 10 round magazines are better than 30 round mags, bc they're easier to shoot them from inside of vehicles. Just to kinda to fuck with liberals heads a bit. #itstrue #imdoingitrightnow #pullup #shootinganddriving #yeehaw #redneck #leftistgunculture
#itstrue #imdoingitrightnow #pullup #shootinganddriving #yeehaw #redneck #leftistgunculture
C. · @cazabon
147 followers · 3103 posts · Server mindly.socialThe connection from one MCU to the other is a single #signal #wire, plus shared #power and #ground. It's a point-to-point link; there's no addressing involved. It's simplex, so no collision detection or anything complicated.
In fact, it's dirt-simple, and extremely low-bandwidth. The secondary MCU transmits a single #byte of data to the primary MCU approximately every 120ms. So ~70 bits per second, max.
The signal line has a #pullup #resistor at the primary end.
[...]
#signal #wire #power #ground #byte #pullup #Resistor
Lunarcey · @Lunarcey
49 followers · 147 posts · Server abdl.link
With a bit of magic, Lu can freshen up any diaper, but it seems Zasha's alright right where they are ^^
#Female #woman #genderfluid #nonbinary #leopard #snowleopard #bat #Diaper #pamper #nappy #pullup #abdl #dl
#dl #abdl #pullup #nappy #pamper #diaper #bat #snowleopard #leopard #nonbinary #genderfluid #woman #female
Lunarcey · @Lunarcey
49 followers · 146 posts · Server abdl.link
Lunarcey · @Lunarcey
48 followers · 145 posts · Server abdl.link
Lunarcey · @Lunarcey
48 followers · 143 posts · Server abdl.link
Lunarcey · @Lunarcey
43 followers · 142 posts · Server abdl.link
Sometimes you just gotta go out and enjoy the view
(i'm still not great at backgrounds, by by goodness, am I gonna get there one of these days XD)
#Female #woman #hyena #diaper #pullup #nappy #pamper #abdl #ab #dl #landscape
#landscape #dl #ab #abdl #pamper #nappy #pullup #diaper #hyena #woman #female
Lunarcey · @Lunarcey
43 followers · 141 posts · Server abdl.link
Maru really needs to work on her swearing habits…
Maru belongs to @GfluidPantastic over on twitter!
#Female #wlw #lesbian #woman #tiefling #demon #leopard #snowleopard #diaper #abd #ab #dl #pullup #pamper #nappy #bondage #collar #leash #oral #sex
#sex #oral #leash #collar #bondage #nappy #pamper #pullup #dl #ab #abd #diaper #snowleopard #leopard #demon #tiefling #woman #lesbian #wlw #female