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Daily Recharge

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Re: Daily Recharge

Post by Cesar on Mon Oct 26, 2015 5:58 am

Nice going. Do what feels good and mind you don't get complacent. Alway challenge yourself
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Re: Daily Recharge

Post by Rastaman on Tue Oct 27, 2015 1:42 am

Thanks Cesar !

Today 27 Th Oct

Diamond HeSPU/Swings/One Arm Rope  Pullups done as a circuit:

Diamonds: 3,3,3,3,3
Swings 16 Kg: 20,20,20,20,20
One Arm Rope Pullups (assist @ bicep):2/2,2/2,3/3,2/2,2/2

One Hour walk at the beach with some stand to stand Bridges  worked in.

Diamond HeSPU: 4 reps
Full Rope  Climb: 17 secs (PR-2 secs)
Swings 16 Kg Bell: 50,25,25

Total Swings: 200 x 16 Kg : 3200
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Re: Daily Recharge

Post by Brahma Bill on Tue Oct 27, 2015 7:40 am

Congrats on the PR! How long is the rope?
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Re: Daily Recharge

Post by Rastaman on Tue Oct 27, 2015 8:29 am

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Thanks Bill!
Haven't really measured the length, maybe 15 ft.  An old 2" poly rope which was a spring line from a fishing boat... very slippery and gives the grip a good workout.  Will  have  to try a standard manila climbing rope at some stage and see how  it feels.
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Re: Daily Recharge

Post by Rastaman on Sat Oct 31, 2015 2:54 am

Getting over a bit of Man Flu!

Not much energy today, hopefully tomorrow.

Foam rolling and joint mobility
Prying Goblet Squats, Halos, Short Bridges & Hip Hinges
Worked through TGU steps with a shoe, need to spend a lot more time on these.  
5 mins of Gymnastic Bridge Holds with 8 yr old Daughter.
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Re: Daily Recharge

Post by Brahma Bill on Sat Oct 31, 2015 9:23 am

The last time I fooled around with TGU I could only get up on one side. Did you find one side easier than the other?
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Re: Daily Recharge

Post by Rastaman on Sat Oct 31, 2015 9:54 am

Didn't really notice a difference between sides. Naked get ups though might be different with some weight.
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Re: Daily Recharge

Post by Rastaman on Sun Nov 01, 2015 5:07 am

Today 1st Nov

Goblet Squats, Short Bridges, Halos

Diamond HeSPU: 4,7

Swings with 24 Kg KB: 10 x 10 Reps (30 sec rest) 100

TGU (naked) : 5/5

# Simple & Sinister plan until Xmas:
Daily 100 rep Swings & 10 TGU's with alternating days of HeSPU &  Pullup/rope climbing.
Should be able to maintain consistency with only 2 work sets of Diamond HeSPU & Pull-ups.  Will work 5-6 consecutive days while at work and a minimum of 4 days at home.
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Re: Daily Recharge

Post by Brahma Bill on Sun Nov 01, 2015 8:48 am

Looks like you're enjoying the KBs. :D
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Re: Daily Recharge

Post by Rastaman on Sun Nov 01, 2015 6:34 pm

Lovin the KB's Bill, really glad I didn't sit this challenge out.  

2nd Nov

Pull-ups with 30 sec dead hangs : 4 Reps, total hang time : 2 mins 12 sec.

OAC with wide pinky assist : 1/1
OAC with assist @ bicep: 1/1

Goblet Squats/Short Bridges/ Halos
Wall walks

Swings 24 Kg EMOTM 10 x 10 Reps : 100

TGU ( Using plastic cup 3/4 full water): 5/5

Wall walks, 90/90 & QL straddle stretches.

# TGU's feeling good, stayed dry anyway.  Start working with 12 Kg ?shortly.
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Re: Daily Recharge

Post by Cesar on Sun Nov 01, 2015 11:19 pm

Rastaman wrote:
TGU ( Using plastic cup 3/4 full water): 5/5

this sounds like a good time.
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Re: Daily Recharge

Post by Rastaman on Wed Nov 04, 2015 3:47 am

4th Nov

Goblet Squats/Short Bridges/ Halos
Wall walks

Swings 24 Kg EMOTM 10 x 10 Reps : 100

TGU 12 Kg 5/5

Wall walks, 90/90 & QL straddle stretches

_________________
Never inhibit or limit yourself by the seemingly impossible. Place no limits upon yourself and you will have none. Think that you’re strong…and you are.”
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Re: Daily Recharge

Post by Rastaman on Thu Nov 05, 2015 3:48 am

Goblet Squats/Short Bridges/ Halos
Wall walks 

Swings 24 Kg 5 x 10 Reps : 50

TGU 12 Kg 5/5

Wall walks, 90/90 & QL straddle stretches

#  6 Hour Drive back to work after a broken 5 hour sleep last night was a real push to find some motivation for this one, but felt great afterwards.

Got my self a Polar H7 heart rate monitor  that used for  the first time.  Bit painful stretching the rest period out over a minute to get the heart rate down under 125, to keep  under 150 during sets, more power in swings though.
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Re: Daily Recharge

Post by Dave on Thu Nov 05, 2015 3:50 am

More push is great, but more power develops you better, I would think.
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Re: Daily Recharge

Post by Dave on Thu Nov 05, 2015 3:51 am

Cesar wrote:
Rastaman wrote:
TGU ( Using plastic cup 3/4 full water): 5/5

this sounds like a good time.

Pfff, real men use cups of acid. :face:
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Re: Daily Recharge

Post by Rastaman on Thu Nov 05, 2015 3:56 am

Dave wrote:
Cesar wrote:
Rastaman wrote:
TGU ( Using plastic cup 3/4 full water): 5/5

this sounds like a good time.

Pfff, real men use cups of acid.  :face:
Lol!

Probably should of been using a cup of beer, can definitely guarantee that I wouldn't spill  that!
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Re: Daily Recharge

Post by Dave on Thu Nov 05, 2015 4:03 pm

Touché! :cheers2:
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Re: Daily Recharge

Post by Rastaman on Thu Nov 05, 2015 11:23 pm

Today: 6th Nov

Swings  with 24 Kg x 50

# Aggravated something in my hips during the 4th set.  Was focussing on explosive swings.  Pushed through the last set by not hinging over as far... wish I hadn't.  Tried stretching out with some back bends afterward.  Bending/hinging now (several hours later) is painful.

I think that's me done with training for the time being... don't think I'll be swinging again for a while  :cry:
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Re: Daily Recharge

Post by Dave on Fri Nov 06, 2015 12:33 am

Noooooo!!!!! :(
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Re: Daily Recharge

Post by Cheesedog on Fri Nov 06, 2015 1:50 am

Get some epsom salts and dissolve a cup in a warm bath, just soak in there for 20 minutes or so. Always makes me feel better.
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Re: Daily Recharge

Post by Rastaman on Thu Nov 19, 2015 5:24 am

Today:  

Goblet squats/short bridges/halos/TGU 8  KG

Diamond HeSPU: 3,6 @ 6"

# HeSPU felt good after TGU

Swings: 16 Kg x 50

TGU: 1/1 x 4; 12 kg, 2nd set  16 kg

#  No pain felt in hips.  Found a week ago that  the hip hinge and swing felt fine, still have pain in back of hips  lifting the right leg beyond 90  degrees and after sitting.  Dont really get this, considering felt the initial injury after swings, but decided  to take an over 40 reality check, and hence the 16  kg baby swings.  The bell feels feather weight, but all I can think after the injury of is a lack of glute/ab contraction pushing explosive swings  :toothy:
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Re: Daily Recharge

Post by Brahma Bill on Thu Nov 19, 2015 6:03 pm

Glad to see you're healing up and back at it! :hatsoff:
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Re: Daily Recharge

Post by Rastaman on Sat Nov 21, 2015 3:14 am

Cheers Bill, need to better listen to this aging body !

Goblet Squats/Halos/Short Bridges/Deadhang Pullups 30 sec x 2

Diamond HeSPU: 3 reps, didnt feel it with these, tight in shoulders and not smooth.  Have decided to work max sets, but allow a few extra days rest between workouts.   If the 3 warmups arent feeling it then another days rest.

Swings: 16 Kg x 50 reps, working on maintaining heart rate < 145 at the end of each set of 10 reps, rest about a minute between sets.  Probably should start working the 24 again, but intend to milk the 16 for a bit longer and Im sure that form is solid.  Have a feeling that the hip injury may have been from a lack of glute contraction.

TGU: 12 Kg 1/1 x 5

Pullups with 3o sec deadhang x 3
Lockoffs: 10 sec Land R with 4 sec negatives
One  Arm Rope Pullups 1/1
Rope Climb x 1

Wall Walks x 1, 90/90 stretch and QL Stretch
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Re: Daily Recharge

Post by Rastaman on Sat Nov 21, 2015 11:53 pm

Goblet Squats/Halos/Short Bridges/Deadhang Pullups 30 sec x 2

HeSPU : 5" spacing: 3,6


Swings 16 Kg:  50


TGU 12.5 Kg: 1/1 x 5
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Re: Daily Recharge

Post by Rastaman on Mon Nov 23, 2015 10:42 pm

Today:

Goblet Squats/Halos/Short Bridges/Deadhang Pullups 30 sec x 

Swings 16 Kg x 50

TGU: 12.5 Kg 1/1x5

Diamond HeSPU: 3,5

Wallwalks
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Re: Daily Recharge

Post by Dave on Tue Nov 24, 2015 3:43 am

Some solid looking and responsible training last few day, mate!

Have a feeling that the hip injury may have been from a lack of glute contraction.

Definitely. Even without knowing anything about the situation, lack of glute contraction would be my first guess, in all cases.  At work, a caller might ask: "Hi there I am able to receive email on my iPhone, but I can't send".  So I'll reply: "Have you tried contracting your glutes?"  :mrgreen:
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Re: Daily Recharge

Post by Rastaman on Tue Nov 24, 2015 7:52 am

Dave wrote: At work, a caller might ask: "Hi there I am able to receive email on my iPhone, but I can't send".  So I'll reply: "Have you tried contracting your glutes?"  :mrgreen:

Lol!
 Thanks Dave, really enjoying the swings and TGU's.  Looking at working these long term!
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Re: Daily Recharge

Post by Rastaman on Tue Nov 24, 2015 10:46 pm

Today:

Hips are feeling a bit tender today,  decided to skip the swings.

Goblet Squats/Halos/Short Bridges/Deadhang Pullups 30 sec x 2

Bridging

TGU: 1/1 x 5
        12.5 Kg: 1/1 x 4
        16 Kg:1/1

# The  16 felt solid, will start doing an extra set of 16 Kg every workout or two.


# QL and 90/90 stretches
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Re: Daily Recharge

Post by Brahma Bill on Tue Nov 24, 2015 10:52 pm

Bridging always makes my back and hips feel better
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Re: Daily Recharge

Post by Dave on Wed Nov 25, 2015 4:25 am

Double up on that! :yeahthat:
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Re: Daily Recharge

Post by Rastaman on Fri Nov 27, 2015 7:26 am

Thanks guys the bridging helps alright.

Decided to  give the hips a few more days rest, the TGU's don't seem to aggravate things and I'm using them as a bit of a recharge when working nights.

Yesterday:
TGU
12.5 Kg: 1/1 x3
16 Kg: 1/1 x 2

Today:
TGU
12.5 Kg: 1/1 x 2
16Kg: 1/1 x 3

# The 16 Kg feels solid and smooth, don't  think I'll have too much trouble working up to 24Kg.
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Re: Daily Recharge

Post by Rastaman on Sat Nov 28, 2015 4:40 am

Today

Joint mobility, stretching right hamstring throughout the day.  Did some trigger point therapy and tennis ball work on the right hamstring yesterday and realised that it is very tender and tight.  Regular stretching seems to have alleviated ant hip/ lower back pain.  

AM: Bridging and acrobatics work with the kids.  They've just started up mini-acrobatics.  After 1 month my 8 yr old Daughter can hold a strict Bridge with arms fully locked out and is already progressing to walk overs.  Also close to holding a handstand and doing cartwheels.  My 5 yr old Son isn't too far behind.

TGU:
12.5 Kg 1/1
16 Kg 1/1 x 5

Swings: 16 Kg x 100
# Felt Great on hips!
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Re: Daily Recharge

Post by CCTommy on Sat Nov 28, 2015 1:49 pm

Nice workouts =) what is TGU?
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Re: Daily Recharge

Post by Rastaman on Sat Nov 28, 2015 3:34 pm

Hey Tommy Thanks!

This is how I  try to do them...

Great on the shoulders and core, give them a go.  
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Last edited by Rastaman on Sun Nov 29, 2015 12:24 am; edited 2 times in total
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Re: Daily Recharge

Post by Rastaman on Sat Nov 28, 2015 5:30 pm

Sunday:
Goblet Squats/Halos/Short Bridges

Diamond HeSPU: 2,5

Swings 16 Kg x 100

TGU:
16 Kg 1/1 x 5

Wall walking
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Re: Daily Recharge

Post by Rastaman on Sat Nov 28, 2015 5:36 pm

Brahma Bill wrote:The last time I fooled around with TGU I could only get up on one side. Did you find one side easier than the other?

Now that I'm working some weight, stronger with the KB in right hand.  The left arm starts to fatigue towards the last 2 sets.  I have been doing these slowly though, about 60 seconds from standing up to lying again.  Don't think I'll be able to maintain this time under tension as I go heavier.
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Re: Daily Recharge

Post by Dave on Sun Nov 29, 2015 3:20 am

I've come to feel that TGUs are a great challenge or feat of strength, but not so efficient a strength exercise.  Sure, they work everything.  But they don't work the legs as well as squats, the shoulders as well as windmills (because windmills are much safer to load heavier), or the core as well as suitcase deadlifts, ab wheel rollouts and weighted sit ups.  So if I were strictly after strength gains in the TGU, I would do the above exercises instead, and periodically test on the TGU.

However, high rep TGUs are just as great a finisher as heavy ones are a feat or test of general strength and mobility.

Just my two no longer existent coins in Canada (yes they took away our 1 cent piece!).
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Re: Daily Recharge

Post by Rastaman on Mon Nov 30, 2015 1:54 am

Thanks Dave, always happy for your no longer existing 2 Cents worth!

Being new to KB's I'm really enoying the Swings and TGU's.  Understand where your coming from with respect to exercise specificity, but for me at the moment, consistency is the goal.  I think it is the mobility side of  TGU's that appeal to me as much as the feat of strength.  Upping the weight gives a goal and ego check.  

I would have thought that if you were strictly after a strength gain in the TGU, then training TGU's would give better results.  To me that sounds like working a rowing machine to focus on the lats, rather than doing Pullups to improve on Pullups  :D


Last edited by Rastaman on Mon Nov 30, 2015 7:45 am; edited 1 time in total
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Re: Daily Recharge

Post by Rastaman on Mon Nov 30, 2015 1:58 am

Today:

Pullups with 30  sec deadhang x 4 reps

One Arm Chin with bicep assist: 1/1 x 4

Swings 16 Kg: 100 Swngs, Sets of 10
# Max HR 143, allowing min < 90 during rest to achieve this
Time: 17 min 30 sec  (4 mins less than 2 workouts ago)

Goal: 16 Kg 100 Swings : Sets of 10 EMOM with MaxHR <143, before moving up to 24 Kg again.

TGU: 16 Kg: 1/1 x 5
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Re: Daily Recharge

Post by CCTommy on Mon Nov 30, 2015 8:30 am

Rastaman wrote:Hey Tommy Thanks!

This is how I  try to do them...

Great on the shoulders and core, give them a go.  
[You must be registered and logged in to see this link.]


Ok! i will try this exercise, and kettlebell swing :)
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Re: Daily Recharge

Post by Dave on Mon Nov 30, 2015 8:47 am

Rastaman wrote:Being new to KB's I'm really enoying the Swings and TGU's.  Understand where your coming from with respect to exercise specificity, but for me at the moment, consistency is the goal.  I think it is the mobility side of  TGU's that appeal to me as much as the feat of strength.  Upping the weight gives a goal and ego check.

:up:

I would have thought that if you were strictly after a strength gain in the TGU, then training TGU's would give better results.  To me that sounds like working a rowing machine to focus on the lats, rather than doing Pullups to improve on Pullups  :D

Maybe.  But pullups aren't super technical movments with weights overhead.  The TGU can only be trained with so much intensity/volume before safety becomes  a concern, but even past this point most of the exercises I mentioned are still possible with heavy loads and little to no safety concern.  Breaking the TGU down into manageable parts allows for more overload in general and focus can then be directed especially on specific parts of the movement that are weakest.  Makes sense in my mind, anyway.

I'd still include the TGU, of course, but it would be programmed in among the other exercises, sometimes as a finisher, and other times as technique work before the overload exercises.  That's just me, if I were creating a program designed around the goal of increasing one's TGU.

But I should have really said lunges as well as squats.
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Re: Daily Recharge

Post by Rastaman on Fri Dec 04, 2015 2:37 am

Today:

Pullups 30  sec deadhang x 4
OAC with 1 finger assist: 1/1 x 4
OAC with bicep assist: 1/1 x 2

Swings 16 Kg: x 60,  stopped these after sixth set, pain felt in hips.  Tried TGU's but no good.  Another days rest and  see how things are feeling.  

# QL and 90/90 stretches.
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Re: Daily Recharge

Post by Brahma Bill on Fri Dec 04, 2015 7:19 am

Rastaman wrote:
# QL and 90/90 stretches.
What are these?
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Re: Daily Recharge

Post by Rastaman on Fri Dec 04, 2015 10:34 am

Hey Bill, A couple of Pavel's stretches from Simple and Sinister:

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Re: Daily Recharge

Post by Brahma Bill on Fri Dec 04, 2015 8:16 pm

Cool! I'll give these a try. I do a variation of that 90/90 as part of my warm up. Legs are in the same position except you lean back and drive your hip forward (back leg side)and hold it for a 10 count. It really feels good on the hips and low back.
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Re: Daily Recharge

Post by Rastaman on Fri Dec 04, 2015 8:18 pm

Thanks Bill, Ill give your variation a try.
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Re: Daily Recharge

Post by Rastaman on Sun Dec 06, 2015 2:10 am

Sunday:

Pullups 30 sec deadhang x 2, Goblet Squats, Halos and Short Bridges

Diamond HeSPU: 3,5

Swings 16 Kg: x 100
Max HR 156,  time: 30 mins# Found it hard to keep max HR down below 143... Note to self not to drink 3 coffees  before workout, although after only 3 hours sleep was probably needed!

TGU: 16 Kg: 1/1 x 5

Standing AB Slides x 2

QL stretches and Bills 90/90's

Wallwalks x 2
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Re: Daily Recharge

Post by Rastaman on Mon Dec 07, 2015 12:16 am

Pullups 30 sec deadhang x 2, Goblet Squats, Halos and Short Bridges

Swings 16 Kg: x 100
Max HR 153,  time: 33 mins.  Only 2-3 hours sleep at around 0500 this morn.  I think the night  shift is really affecting the HR.  A week ago was doing the 100 in 17  mins and HR < 143...  :doh:

TGU: 16 Kg: 1/1 x 4
        20 Kg 1/1 
# the 20 felt solid.
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Re: Daily Recharge

Post by Rastaman on Tue Dec 08, 2015 2:40 am

Goblet Squats, Halos and Short Bridges

EMOM Swings 16 Kg: 10 x 10
09:30  100 swings

Max HR 165 on final set # Going to be some time on the 16 Kg to before I get  the max HR down below 143 per 10  sets in sub 09:30.
 
TGU: 16 Kg: 1/1 x 4
        20 Kg 1/1 

90/90 and QL stretches and some feet elevated Bridge Holds
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Re: Daily Recharge

Post by Rastaman on Sat Dec 12, 2015 1:34 am

Today:

Pullups 30 sec deadhang x 2, Goblet Squats, Halos and Short Bridges

Diamond HeSPU: 3,4

Swings 16 Kg: x 100
Max HR 145, Min <90 time: 31 mins.  

TGU: 16 Kg: 1/1 x 5
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Re: Daily Recharge

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