Felix Works Out

07MAY19 - 1545 Darebee: From Walking to Running Day 4 15min, 1.5°, 2.5mph, 0.6mi, 60cal Darebee: Ironborn Day 4 Sit-Ups: 16, 14, 14, 10 DB Sitting Twists: 8, 7, 7, 5 (per side) Lying Leg Raises: 16, 14, 14, 12 Flutter Kicks: 10, 8, 8, 6 (per leg)

09APR19 - 0515 Darebee: From Walking to Running Day 4 1.5°, 3.5mph, 15min, 0.83, 117cal Darebee: Ironborn Day 2 20lb Dumbbells Bicep Curl: 6, 5, 5, 4 Upright Row: 8, 8, 6, 5 Deadlift: 8, 8, 6, 5 Shrugs:10, 10, 8, 6 Bent-Over Rows: 8, 8, 6, 5 Bent-Over Flyes: 6, 5, 5, 4

17MAR19-1330 Darebee From Walking to Running: Day 1 1.5°, ([email protected]/[email protected])*3 113cal/194bpm Full Body Cable Crossover: 15*60, 12*80 Power Squat: 180+*10, 180+*10 Wide Hammer Lat: 12*130, 12*130 DB DL: 150*8, 150*10 Straight Bar Tri/Bi: 100*12(2), 100*15(2) 217cal/165bpm Tabata SpinBike - (20s/10s)*10/2min Rest End Rd1: 56cal/125bpm End Rd2: 142cal/156bpm End RD3: 235cal/152bpm End: 25min 301cal

14MAR19-1900 Resistance DB Military Press: 80*15, 100*10 BB Squat: 185*12, 185*12 Wide Cable Row: 120*12, 120*12 BB Deadlift: 245*5, 245*6 Rope Tri/Bi: 50*15(2), 50*15(2) Darebee Code of Abs: 3 sets/2min Rest Manual Treadmill Tabata: (20/10)*10, 5min Rest (Why The F**k did I think this was a good idea) 102cal 182bpm

Hit the gym with my friend Shannon, worked out separately though 11Mar19-0940 Full Body Converging Plate Loaded Incline: 90+*12, 140+*13 Close-Grip Lat Pulldown: 80*12, 80*12 Hack Squat: 180+*15, 180+*15 Seated Leg Curl: 101*12, 101*12 Adductor: 150*12, 150*12 Adductor: 150*15, 200*12 Tabata Bike: (20s/10s)*10 Active-3min Rest Rd1: Lvl10/1.43mi/66cal Rd2: Lvl10/1.24mi/170cal (Total) Rd3: Lvl10/1.42mi/275cal (Total) Total After Rest: 321cal 169bpm Max Darebee Good Morning, abs: 3 sets

Follow on IG @FelixWorksOut for full workout Data Full Body: Barbell BB Incline Press: 135*10, 135*10 BB Front Squat: 135*6, 135*4 BB Shrug: 100*12, 100*12 BB Sumo DL: 135*12, 135*15 Hammer Tricep: 60*12, 60*12 Hammer Curls: 60*12, 60*12 Darebee Express Abs: Lvl 2

28FEB19-1520 Matrix-Stairmaster: Fat Burn Lvl 5, 10min, 630steps, 149cal Full Body Dumbbells: DB Incline: 90*15, 90*15, 90*15 DB Lunge: 90*8, 90*10, 90*10 DB Bent Row: 85*12, 85*12, 85*12 DB Romanian DL: 110*12, 110*12, 110*12 Tricep Kickbacks: 25*12(2), 25*12(2), 25*12(2) Con Curl: 22.5*15(2), 22.5*12(2), 25*10(2) Darebee Abs Defined: 3 Sets Stationary Bike Kickstart (2min/3min)*5 Rd 1: Lvl10/0.72mi/161bpm/29cal Rd 2: Lvl10/0.69mi/165bpm/29cal Rd 3: Lvl10/0.71mi/165bpm/29cal Rd 4: Lvl11/0.72mi/174bpm/33cal Rd 5: Lvl12/0.73mi/174bpm/35cal

Workouts and Weights for today: Full Body Cable Crossover: 120*10, 100*12, 100*12 SL M Calf Extension: 100*12(2), 100*15(2), 120*15(2) Wide Lat Pulldown: 120*12, 120*12, 120*12 SL Lying Curl: 50*12(2), 50*12(2), 50*12(2) EZ Skullcrusher: 55*12, 55*14, 55*12 EZ Spider Curl: 55*10, 55*10, 55*10 Darebee Express Abs: Level 2 Tabata Takedown: (20s/10s)*10 2min Rest RD 1: Lvl 14/1.4mi/66cal RD 2: Lvl 12/1.31mi/61cal RD 3: Lvl 10/1.27mi/52cal RD 4: Lvl 08/1.29mi/45cal RD 5: Lvl 06/1.24mi/38cal

Workout and Amounts for today: Cardio Row: Lvl 10, 5min, 1024m, 54cal Full Body SA Cable Crossover: 50*15(2), 50*15(2), 60*12(2) Leg Press: 270+*20, 360+*12, 360+*12 Wide Cable Row: 90*15, 120*12, 120*12 M. Leg Curl: 125*12, 125*12, 125*12 Abduction: 175*20, 225*15, 225*15 Adduction: 250*12, 250*12, 250*12 Darebee Ironclad Abs: 3 sets Treadmill Hill Sprint: 3 rounds (30s/30s)*4 15% 5mph 12% 6mph 9% 7mph