Thomas Stevens Personal Training

60 mins = 403 pull ups ✅✅

From maxing out at 50 in 10 minutes 4 months ago, it’s good to see my hard work has paid off with a decent improvement 😎💪🏼😂 Some mildly sore hands and a sweaty beam of wood for my efforts 😂

The chalk markings are the extra reps I needed to do outside of the pace I set for the hour (6 reps per/min was the pace, but needed an extra 40 on that to hit 400 in the hour - got 43 extra)

Another goal I hit this week was 1km walking lunges (body weight) in 26:12 😤😤 Shaved a cool 3 mins or so off that time 😉

Always a goal to be hit, but I’ll enjoy my victories for this week and then next week, it’s back to the drawing board to work out what’s next 👀 🥅

👊

Part 1 of training today -

40 mins on the clock. 20kg dumbbells, farmers walk 500m up & down the hill. Then a 1km run. And repeat 🥊💪🏼

3 laps done in the 40 mins, 1.5km of farmers, 3km of running = 4.5km 😤

☀️

1st attempt at 60 mins of pull ups was a success. Set the pace at 5 reps p/m and hit 300 😤😤💪🏼

6 weeks ago when I started the pull ups, I just wanted to able to do them firstly without getting injured 😂 Me and pull ups have a long history of causing each other discomfort lol Then, if my shoulders held up, go for a goal. Started out doing between 10-30 a day however I could get through them, 6 days a week. Most I could get in 1 set was 6, most I could do in one sitting was 10 mins worth and around 50 reps 😬 Fair to say those numbers have changed significantly in a short time 😎

A little less skin on the hands, some blood and sweat on the wooden beam and keen to hit the next level with a little more training 💯

Training today -

Boxing + Core work (15 x 3 min rounds)
Lunge walk 30 mins (22.5m per lap and completed 46 laps = 1,035m)

10 mins of goblet squats and glute bridges to finish 😤💪🏼🥊

42 mins on the clock, 170 pull ups and 540 push ups ✅😤💪🏼 Next stop, to do it for an hour and get a PB on the pull-ups 😉

Currently sitting at around 87kg, still feeling fit and still hitting weekly strength and fitness goals with the extra 5kg. The bulk up shouldn’t make you fat, take your time, eat well and train hard. The body will do the rest 🙏🏼

Another day down 😤🥊 Today was -

4 x 5 min rounds of wrestling + heavy bag drills
7 x 3 mins heavy bag boxing work

30 min round of 5 pull ups / 10 push ups on the minute (if the pull ups aren’t completed each round, it’s 20 push ups a round until you catch up)

Circuit - 30 sec on / 15 sec off, 5 exercises x 3 laps (b/press, incline press, flys, dips, banded single arm tricep work)

Happy New Year everyone 🥳 Looking forward to working with everyone again this year, and looking to helping out any new clients that come my way 💪🏼🥊

Had a fun night last night, training as usual today, and no work today for a change so it’s relax in the tub time 😎

80% of my work is online this morning, not a bad office for it 😎🙏🏼

There’s people travelling for work, holidays and some just live elsewhere but the clients this morning are in places like Perth, Canberra, Brooms Head and Warwick to name a few 🤩

Never an excuse not to train and stay active, in this day and age there’s an option for almost anything. Yoga, Pilates, PT etc is all available online, on apps, YouTube etc

Especially at this time of year when families & friends come together, festivities kick off and holiday mode sets in, it’s good to keep moving and not throw all of the hard work away over the course of the 2-4 week break most people get 😉😉

Stay fit, keep moving and you’ll thank yourself at the start of next years school and work run!

Almost through another week, one day to go 😤💪🏼✅🥊