Name: Playbook - Nick Bare - W10/D1 - Easy Run + Chest/Tricep/Core Workout
Uploaded: 2023-07-12T03:07:31.038Z
Duration: 60 min
Description: W10/D1 - Easy Run + Chest/Tricep/Core Workout

Jolbb

Very nice workout. Did 2 miles feet were sore.

Casey Guerrero

Hamdy

Joey Valenzuela

Matt

How many days a week were you lifting during Ironman training and what was your split? Having a hard time balancing the gym with swimming, biking and running so need to prioritize what to lift.

Chris Wohlfort

Miguel

Blake Inman

Dustin

80 on dB chest. Felt tired. Post weekend lift.

David Betteridge

I’m dead after this but I am improving!

Mitchell Bunnell

One of the works outs didn’t have a rest period didn’t know if it was intentional

Jeremy Morillo

AM:
- My Training: 15 mile aerobic run
RECOMMENDED:
- Beginner: 4 mile aerobic run
- Advanced: 6 mile aerobic run

* Refer to the MAF 180 method within the insights to keep heart rate below max aerobic pace.

PM: 
Chest/Tricep/Core Workout

- Core Superset
- Dumbbell Chest Press
- Push Up Superset
- Cable Chest Flys
- Tricep Cable Extensions
- Dips + Overhead Tricep Extensions

*Complete 4 rounds of the following:

- 15 Hanging Leg Raises
- 15 GHD Decline Sit Ups

*Rest 90 seconds in between rounds.

- Hold on to the bar with your palms facing away form you
- Raise your legs without swinging back and forth
- Come down in a controlled motion engaging your core

Hanging Leg Raises

- Come down keeping your core engaged
- Reverse the motion and come up
- Reach for your toes

GHD Decline Sit Ups

Core Superset

Select an appropriate weight for the recommended reps and set up on a free weight bench. Start with the weight perpendicular with your body and in a controlled movement lower the weight to right outside of your chest. Drive through your feet and press the weight back to the starting position.

Dumbbell Chest Press

Complete 20-25 push ups and then move directly to medicine ball push ups and complete as many reps as possible.

- Start in a high plank position
- Flex at the elbows to come down
- Come down until you are a couple of inches from the floor
- Push through your hands extending your arms to come up
- Engage your chest as you come up

Push Up

-Start in pushup position with your hands on a med ball.
-Lower yourself down to the ball while keeping your elbows at your sides.
-Press away from the ball to full arm extension.
-Repeat

Medicine ball pushups

Push Up Superset

- Set cable attached at chest height or higher.
- Pull cable attachments into your body first, lean forward and extend arms out to protect shoulders.
- Execute slow and controlled movements to focus on chest contraction at the top of each repetition.

Cable Chest Fly

- Hold the rope with your palms facing each other
- Extend your arms engaging your triceps
- Come back to the initial position in a controlled motion

Cable Triceps Extension

Complete 15 reps of bodyweight dips and then move directly into 10 reps (each arm) of overhead tricep extensions. Rest 90 seconds between each round.

- Hold the bar with your arms extended
- Bend at the elbows bringing your body down 
- Come down until your arms are at 90 degrees
- Extend your arms engaging your triceps

Bodyweight Dips Gym

- Hold the dumbbell in one hand with your pinky facing up
- Extend your arm engaging your tricep
- Reach full extension and reverse the motion to come back
- Keep your core tight

DB Tricep Extension

Dips + Overhead Tricep Extension Superset

W10/D1 - Easy Run + Chest/Tricep/Core Workout

Gary

Elliot

First day was rough, only 12 more weeks to go. LETS EMRACE IT!!

Eric

W1/D1 - Easy Run + Push/Core Workout

Sierra

Robert

W1/D2 - Easy Run + Pull Workout

Andrew

Its fun getting back to lifting more after doing the hybrid challenge

Taylor Young

W1/D3 - Easy Run + Lower Body/Core Workout

Epic run this morning. PUSH-UPS, Great way to end the day.

Eric Anthony Hermosillo

W1/D4 - Easy Run

Nick beavon

W1/D5 - Chest/Back/Core Workout

Definitely felt the pump. Incredible workout.

W1/D6 - Long Run + Bodyweight/Core Workout

Jessie Allen

W1/D7 - OFF/Active Recovery

James santiago

Excellent workout very hard, but very doable. I feel accomplished and excited for the week.

Chris

W2/D1 - Easy Run + Push/Core Workout

oscar vasquez

Good back workout ended with a 2 mile run

It was a great workout not overly challenging just enough to get a great pump and I’m feeling super strong on week two compared to week one so excited to see where the next 10 weeks ago

W2/D2 - Easy Run + Pull Workout

Great workout from start to finish the quarter store definitely is hard but you can finish it love this program

W10/D1 - Easy Run + Chest/Tricep/Core Workout

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