4 rounds:

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Mar 24, 2025
11:23:15am

gangbusters All-American

4 rounds:

Minutes 1-3: 400 m run, 15 wall balls,
Minute 4: max reps toes to bar,
Minute 5: rest

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gangbusters

Previous username: (Private)
Bio page: gangbusters
Joined: Nov 15, 2005
Last login: Apr 4, 2025
Total posts: 4,675 (8 FO)

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Messages

Author

Time

Getting after it today? What's your workout? It's gonna be leg day here.

KCFan85

Mar 24, 11:16am

I do everything every day. Push, pull, and legs.

bleedsblue

Mar 24, 11:21am

Nice! I posted about that the other day. Staying as fit as possible ...

KCFan85

Mar 24, 11:28am

Can you share your routine?

Mar 24, 12:15pm

4 rounds:

gangbusters

Mar 24, 11:23am

Awesome! Man, I love that 400 m!

KCFan85

Mar 24, 11:30am

Thanks. I didn't love it so much. I'm slow! But I need to do it.

gangbusters

Mar 24, 11:32am

Squats and bench press

paulb

Mar 24, 11:23am

What's your routine for bench press?

KCFan85

Mar 24, 11:30am

Just 3 sets of 12. Add a pound or two more from the last set. I'm in the early

paulb

Mar 24, 11:38am

Hey, there's no "just three sets of twelve." 😃 You're lifting. It's awesome!

KCFan85

Mar 24, 11:44am

Double 24kg kettlebell ABC complex EMOM for 25 minutes.

realroyal

Mar 24, 11:25am

EMOM. Respect.

KCFan85

Mar 24, 11:31am

Been doing it for a few weeks, now.

realroyal

Mar 24, 11:34am

Accountability . . .

realroyal

Mar 24, 5:43pm

Today was incline bench, incline flys, shoulder press, lat raises, barbell rows

COUGND

Mar 24, 11:26am

I spend a lot of time on shoulders. Gettin' older. Had to work ...

KCFan85

Mar 24, 11:32am

Today I will be taking advantage of the nice weather and running 3 miles outside

Mar 24, 11:30am

Weather's perfect. And yeah, I need to run more. My daughter stayed ...

KCFan85

Mar 24, 11:34am

60 minutes of pickup ball. Love getting a workout with just having fun.

CougarTwins

Mar 24, 11:30am

I love it! Fun training means fewer missed trainings. And it's social!

KCFan85

Mar 24, 11:35am

Did 35 total pull ups this morning. Will go on a run tonight then stretch a lot.

ldssdl

Mar 24, 11:35am

That's legit! Story ...

KCFan85

Mar 24, 11:39am

Legs:barbell lunges, rdls, hip thrusts, walking hallway lunges, calf raises-3x10

Mar 24, 11:45am

Nice. I pay special attention to my calves. Used to have a lot of ...

KCFan85

Mar 24, 11:50am

Such a nice day today, I rode my bike to work and will ride it home. 14 miles each way. Not a killer workout but a good

Bar7h

Mar 24, 11:37am

That's a great workout! And it's gotta feel great to be outside. Dean at ...

KCFan85

Mar 24, 11:41am

Deadlifts baby - heavy day

BigBlue04

Mar 24, 12:10pm

Dang! That starting weight is ...

KCFan85

Mar 24, 12:43pm

I should add the caveat that I did not include my warm-up in there.

BigBlue04

Mar 24, 3:13pm

Yeah, I figured you did some warmups. That weight's still impressive.

KCFan85

Mar 26, 9:35am

did the work out of the day on my C2 rower, not a lot, but then I'm trying to get restarted

ChinaFan

Mar 24, 1:43pm

Love it! Can get a great workout on a rower. Keep it! You won't regret it.

KCFan85

Mar 26, 9:36am

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