co10broek.bsky.social - Profile | ThreadSky | a Reddit-style client for Bluesky

Today's workout: Over head press 5@ 105/3@ 115/1@ 130/135/140Lbs Iso Row 5@ 190/ 3@ 215/ 1@ 240/245/250/255/260/270/285Lbs Side lunges 5@ 45/ 3@ 50/ 1@ 55/60/65Lbs.

submitted 1 day ago • 0 comments

Today's workout an easy 40 minute run. Goal was to keep heart rate about 135bpm. Got 2.25 miles

submitted 1 day ago • 0 comments

Today's workout: Deadlifts 5 @ 180Lbs; 3 @ 205Lbs; 1 @ 230/250/270/290Lbs. And some isolation work for my shoulders.

submitted 3 days ago • 0 comments

Today's workout: a hard mile run/walk run 30 seconds walk 1.5 minutes. Best pace was 6:54 average pace overall was 14:17. Hard run was defined as being just below my first ventilatory threshold which is about 155-160 BPM for me, so I kept my heart rate between 140 -150 BPM for the running portion.

submitted 9 days ago • 0 comments

Today's workout: sets of 5 for Cossack Squats (aka Side Lunges) @40/45/50Lbs, Lat pull downs @125/145/165Lbs, Bench press @105/120/135Lbs. Then isolation work for my neck, traps, deltoids, biceps and triceps.

submitted 15 days ago • 0 comments

Today's workout. An easy walk/run 30 seconds of running 1min 30 seconds of walking target heart rate was 135. 5 minutes of walking for warm up and cool down and 20 min of running and walking got 1.7 miles. Then 1.5 hours of BJJ. We did a variation of Bow and Arrow Choke or Okuri Eri Jime.

submitted 16 days ago • 0 comments

Today's workout Deadlifts 3 sets of 5 @160/180/205Lbs. Plus some shoulder and biceps isolation work.

submitted 17 days ago • 1 comment

Friday's and Wednesday's workouts, both done on Friday, (with dialated pupils): Bench Press 8@125/6@140/3@150Lbs. Latt pulldown 8@140/6@160/3@170Lbs. Cossack Squat 8@45/6@50/3@50Lbs. Over head press 8@105/6@115/3@125Lbs. Squat 8@140/6@160/3@170Lbs. Iso Row 8@190/6@215/3@230Lbs. Top sets shown.

submitted 18 days ago • 0 comments

Today's workout Deadlifts sets of 8,6 and 3 reps @ 180/205/215Lbs. Then some isolation work for shoulders, traps, biceps and triceps.

submitted 24 days ago • 0 comments

Today's workout: 1 hour of yoga, and Squats 3 sets of 6 @ 130/150/160Lbs. Over head press 3 sets of 6 @ 95/105/115Lbs. Iso lateral rows 3 sets of 6 @ 180/205/215Lbs. Video is last set of Presses.

submitted 27 days ago • 0 comments

Today's workout: 1.5 hours of Judo. We worked O Soto Gari and Ippon Seoi Nage. Then we did some randori, I worked with the spazzy guy again. After 2 or 3 minutes of him working hard and doing nothing, I said I wouldn't throw him until he threw me. Took another 2 minutes before he finally threw me.

submitted 28 days ago • 0 comments

Today's workout: Cossack Squats 3 sets of 6 @ 25/30/40Lbs. Lat pull down 3 sets of 6 @ 135/155/165Lbs. Bench press sets of 6 @ 115/130/135Lbs.

submitted 29 days ago • 0 comments

Today's workout 1.5 hours of BJJ. We worked on Rear Naked Choke, aka Hadka Jime and Bow and Arrow choke aka Kuzure Okuri Eri Jime. I worked with the spazzy guy, and spent a great deal of the roll asking him, "why are you breathing so hard?", "why are you trying so hard?"

submitted 30 days ago • 0 comments

Today's workout: Deadlift 3 sets of 6 @ 170/195/205Lbs. Plus some isolation work for deltoids, traps, biceps and triceps.

submitted 31 days ago • 0 comments

Okay, I’m hoping this will gain some traction on Bluesky inhales SALEM PUBLIC LIBRARY IN OREGON IS IN DANGER OF CLOSING. This sets a dangerous precedent for state capital libraries!! This is a continuation of the saga from last year, when we were saved at the last second by the then-mayor. (1/2)

submitted 35 days ago • 124 comments

Well. Just saying.

submitted 35 days ago • 358 comments

submitted 37 days ago • 182 comments

Back on my BS, today's workout Deadlift 3 sets of 8 @ 160/180/195Lbs. Dropped 100Lbs from what I should have been lifting because of my plantar fascitis.

submitted 38 days ago • 1 comment

January 19, 2025 open.substack.com/pub/heatherc...

submitted 39 days ago • 0 comments

Friendly reminder that if you buy a book on Kindle, you're only paying for the rights to read, not own. If a book truly gets banned, it will be taken away from digital platforms like Kindle, nook, etc. Consider getting physical copies of banned (or other) books! READ BANNED BOOKS #booksky

submitted 40 days ago • 360 comments

On Meeting the Autocratic Moment open.substack.com/pub/contrari...

submitted 45 days ago • 0 comments

Today's workout (easing back into things) Dead lifts 3 sets of 8 @ 160/180/195Lbs.

submitted 45 days ago • 0 comments

Back in 1921 the community of Grants Pass OR thought a Library was something of great importance Now in 2025 the city of Grants Pass has cancelled the lease of that Library Please read and help #SaveGrantsPassLibrary #LoveOurLibraries www.oregonencyclopedia.org/articles/car...

submitted 46 days ago • 6 comments

We really have to kick some MA GA butt I won’t let them take the Carnegie Library from Grants Pass OR We have less than 30 days to make this happen Love to read? Join with me to #SaveGrantsPassLibrary How do we do it? We flood them with emails, calls and letters We use our # everywhere

submitted 46 days ago • 15 comments

Been reading this one since the 1st. Rather interesting:

submitted 46 days ago • 0 comments

I’m here. The positive corner of the internet is taking over Bluesky.

submitted 655 days ago • 523 comments

Had a great class last night. We worked on knee on belly transitions, and different options to get to juji gatame from knee on belly. Everything was going very well until my medication decided to hit me with nausea. That slowed me down quite a bit.

submitted 51 days ago • 0 comments

A little good news to begin the work week. I have accepted a promotion at work.

submitted 108 days ago • 1 comment