@co10broek.bsky.social
BA in Theatre/Dance, CSCS, ACE CPT. Service Human to Zeus, martial artist (Judo, BJJ, HEMA, Historical fencing), reader, and lover of coffee. Trying to be the human my dog thinks I am.
Friday's workout: 3 sets of 3 of 1 arm dumbbell bench press @ 10Lbs; 1 arm seated row @ 10Lbs; and seated leg press @ 340Lbs.
Plus Is, Ys, Ts, Ls, Ws, TRX push ups, and assisted pull ups.
#strongsky #fitnesssky #judosky #gymsky
Plus Is, Ys, Ts, Ls, Ws, TRX push ups, and assisted pull ups.
#strongsky #fitnesssky #judosky #gymsky
October 25, 2025 at 1:34 PM
Friday's workout: 3 sets of 3 of 1 arm dumbbell bench press @ 10Lbs; 1 arm seated row @ 10Lbs; and seated leg press @ 340Lbs.
Plus Is, Ys, Ts, Ls, Ws, TRX push ups, and assisted pull ups.
#strongsky #fitnesssky #judosky #gymsky
Plus Is, Ys, Ts, Ls, Ws, TRX push ups, and assisted pull ups.
#strongsky #fitnesssky #judosky #gymsky
Today's workout: IYTLW 15 @2.5/2.5/2.5Lbs, TRX Push ups 3 sets of 30, Pec Deck 15 @10/10/10Lbs, 1 arm DB bench 3 @ 10/10/10Lbs each arm, Assisted Pull up 3 @ 155/155Lbs, Leg Press 3 @ 340/340/340Lbs
#gymsky #strongsky #fitnesssky #judosky
#gymsky #strongsky #fitnesssky #judosky
October 20, 2025 at 9:39 PM
Today's workout: IYTLW 15 @2.5/2.5/2.5Lbs, TRX Push ups 3 sets of 30, Pec Deck 15 @10/10/10Lbs, 1 arm DB bench 3 @ 10/10/10Lbs each arm, Assisted Pull up 3 @ 155/155Lbs, Leg Press 3 @ 340/340/340Lbs
#gymsky #strongsky #fitnesssky #judosky
#gymsky #strongsky #fitnesssky #judosky
Today's workout: 1 arm bench press 3 sets of 6 @ 7.5Lbs; Is, Ys, Ts, Ls & Ws 3 sets of 10 @ 2.5Lbs; TRX Push Ups (almost standing) 2 sets of 30; Belt Squat 2 sets of 6 @ 200Lbs.
#strongsky #fitnesssky #judosky
#strongsky #fitnesssky #judosky
October 14, 2025 at 10:35 PM
Today's workout: 1 arm bench press 3 sets of 6 @ 7.5Lbs; Is, Ys, Ts, Ls & Ws 3 sets of 10 @ 2.5Lbs; TRX Push Ups (almost standing) 2 sets of 30; Belt Squat 2 sets of 6 @ 200Lbs.
#strongsky #fitnesssky #judosky
#strongsky #fitnesssky #judosky
Today's workout: Dumbbell Incline Press, Assisted Pull Ups 3 sets of 8 @ 10Lbs. Assisted Dips and Kelso Shrugs 3 sets of 10 @ 10Lbs. Is, Ts & Ls 3 sets of 10 @ 2.5Lbs. Ys & Ws 3 sets of 10 @ 2Lbs.
#fitnesssky #gymsky #judosky
#fitnesssky #gymsky #judosky
October 8, 2025 at 9:55 PM
Today's workout: Dumbbell Incline Press, Assisted Pull Ups 3 sets of 8 @ 10Lbs. Assisted Dips and Kelso Shrugs 3 sets of 10 @ 10Lbs. Is, Ts & Ls 3 sets of 10 @ 2.5Lbs. Ys & Ws 3 sets of 10 @ 2Lbs.
#fitnesssky #gymsky #judosky
#fitnesssky #gymsky #judosky
First workout post surgery. Bench Press 3 sets of 8, Over head Press 3 sets of 8, @ 10Lbs. Assisted Chin and Dip 3 sets of 8 @ 10 Lbs.
#fitnesssky #judosky #strongsky
#fitnesssky #judosky #strongsky
October 6, 2025 at 10:49 PM
First workout post surgery. Bench Press 3 sets of 8, Over head Press 3 sets of 8, @ 10Lbs. Assisted Chin and Dip 3 sets of 8 @ 10 Lbs.
#fitnesssky #judosky #strongsky
#fitnesssky #judosky #strongsky
Reposted
Nationalize all Golf Courses
That way, when government shuts down, so does golf. You'll never see another shutdown again.
That way, when government shuts down, so does golf. You'll never see another shutdown again.
October 4, 2025 at 2:42 PM
Nationalize all Golf Courses
That way, when government shuts down, so does golf. You'll never see another shutdown again.
That way, when government shuts down, so does golf. You'll never see another shutdown again.
How did you spend Sunday?
September 22, 2025 at 11:19 PM
How did you spend Sunday?
Reposted
“In Finland, the number of homeless people has fallen sharply. Those affected receive a small apartment & counselling with no preconditions. 4 out of 5 people affected make their way back into a stable life. And all this is CHEAPER than accepting homelessness.”
It costs a lot less to house people.
It costs a lot less to house people.
Finland ends homelessness and provides shelter for all in need - scoop.me
In Finland, the number of homeless people has fallen sharply. Why? The country applies the "Housing First" concept agains homelessness.
thebetter.news
September 21, 2025 at 6:24 AM
“In Finland, the number of homeless people has fallen sharply. Those affected receive a small apartment & counselling with no preconditions. 4 out of 5 people affected make their way back into a stable life. And all this is CHEAPER than accepting homelessness.”
It costs a lot less to house people.
It costs a lot less to house people.
I am comfortable with the idea that Mr. Kirk was willing to give his life so that his murderer could own a firearm.
I disagreed with Mr. Kirk, but he made his choice. Hopefully smarter people will learn from his lesson and become wiser.
I disagreed with Mr. Kirk, but he made his choice. Hopefully smarter people will learn from his lesson and become wiser.
September 12, 2025 at 9:40 PM
I am comfortable with the idea that Mr. Kirk was willing to give his life so that his murderer could own a firearm.
I disagreed with Mr. Kirk, but he made his choice. Hopefully smarter people will learn from his lesson and become wiser.
I disagreed with Mr. Kirk, but he made his choice. Hopefully smarter people will learn from his lesson and become wiser.
Today's workout: longest walk of the day was 3.2 miles, took 1 hour 3 minutes.
Currently all I am allowed to do for physical activity is walk, so I walk. According to my pedometer total mileage for today is 8 miles.
#strongsky #gymsky #judosky
Currently all I am allowed to do for physical activity is walk, so I walk. According to my pedometer total mileage for today is 8 miles.
#strongsky #gymsky #judosky
August 27, 2025 at 10:43 PM
Today's workout: longest walk of the day was 3.2 miles, took 1 hour 3 minutes.
Currently all I am allowed to do for physical activity is walk, so I walk. According to my pedometer total mileage for today is 8 miles.
#strongsky #gymsky #judosky
Currently all I am allowed to do for physical activity is walk, so I walk. According to my pedometer total mileage for today is 8 miles.
#strongsky #gymsky #judosky
New bling I get to wear for the next 2-6 weeks.
August 19, 2025 at 7:34 AM
New bling I get to wear for the next 2-6 weeks.
Today's workout a moderate run of 55 minutes. I got 3.7 miles. Run was 400m at a 17 minute pace 400m and 200m repeats at a 10 minute pace. I lost track of how many repeats I did. The faster runs were just over my 1st ventilatory threshold.
#fitnesssky #strongsky
#fitnesssky #strongsky
July 29, 2025 at 10:57 PM
Today's workout a moderate run of 55 minutes. I got 3.7 miles. Run was 400m at a 17 minute pace 400m and 200m repeats at a 10 minute pace. I lost track of how many repeats I did. The faster runs were just over my 1st ventilatory threshold.
#fitnesssky #strongsky
#fitnesssky #strongsky
Today's workout: 6 x200m repeats at 1:15min (10 min/mile pace). Walk 600m then do the run. Total distance 3 miles time 47:36 min.
#fitnesssky #gymsky #strongsky #judosky
#fitnesssky #gymsky #strongsky #judosky
July 22, 2025 at 10:41 PM
Today's workout: 6 x200m repeats at 1:15min (10 min/mile pace). Walk 600m then do the run. Total distance 3 miles time 47:36 min.
#fitnesssky #gymsky #strongsky #judosky
#fitnesssky #gymsky #strongsky #judosky
Today's workout: about 2.5 or 3 hours of judo/bjj. I taught 2 classes of judo/bjj today in a facility with no AC. Time to drink more water.
#fitnesssky #strongsky #gymsky #judosky
#fitnesssky #strongsky #gymsky #judosky
July 17, 2025 at 11:16 PM
Today's workout: about 2.5 or 3 hours of judo/bjj. I taught 2 classes of judo/bjj today in a facility with no AC. Time to drink more water.
#fitnesssky #strongsky #gymsky #judosky
#fitnesssky #strongsky #gymsky #judosky
Today's workout a set of 5 each exercise: Clean@ 115; Shoulder Press@ 75; Leg Press@500; Row@ 230; Landmine Clean and Jerk@ 35; Cossack Squat@ 50.
Then fencing practice.
#fitnesssky #gymsky #strongsky #judosky
Then fencing practice.
#fitnesssky #gymsky #strongsky #judosky
July 15, 2025 at 1:30 AM
Today's workout a set of 5 each exercise: Clean@ 115; Shoulder Press@ 75; Leg Press@500; Row@ 230; Landmine Clean and Jerk@ 35; Cossack Squat@ 50.
Then fencing practice.
#fitnesssky #gymsky #strongsky #judosky
Then fencing practice.
#fitnesssky #gymsky #strongsky #judosky
Today's workout: 1.5 hours of Judo. We worked on Kumi Kata, falling and transitioning from standing to pinning.
#fitnesssky #gymsky #strongsky #judosky
#fitnesssky #gymsky #strongsky #judosky
July 10, 2025 at 10:30 PM
Today's workout: 1.5 hours of Judo. We worked on Kumi Kata, falling and transitioning from standing to pinning.
#fitnesssky #gymsky #strongsky #judosky
#fitnesssky #gymsky #strongsky #judosky
Today's workout an easy 30 min run. Got 10 minutes with the new shoes and the new version of my old insoles, finished the run with my old shoes and old insoles. Kept heart rate to below 140 bpm. Didn't track distance. . .
#fitnesssky #strongsky #gymsky #judosky
#fitnesssky #strongsky #gymsky #judosky
July 1, 2025 at 10:48 PM
Today's workout an easy 30 min run. Got 10 minutes with the new shoes and the new version of my old insoles, finished the run with my old shoes and old insoles. Kept heart rate to below 140 bpm. Didn't track distance. . .
#fitnesssky #strongsky #gymsky #judosky
#fitnesssky #strongsky #gymsky #judosky
Perhaps AARP should consider suing the administration and HHS secretary over vaccine changes?
I'm a member, and I wonder how many members we are going to lose this year because we don't have an influenza vaccine?
#AARPsky #healthsky
I'm a member, and I wonder how many members we are going to lose this year because we don't have an influenza vaccine?
#AARPsky #healthsky
June 25, 2025 at 7:56 AM
Perhaps AARP should consider suing the administration and HHS secretary over vaccine changes?
I'm a member, and I wonder how many members we are going to lose this year because we don't have an influenza vaccine?
#AARPsky #healthsky
I'm a member, and I wonder how many members we are going to lose this year because we don't have an influenza vaccine?
#AARPsky #healthsky
Today's workout was supposed to be an easy long run testing a combination of shoes and inserts. The run lasted .5 miles. It was like running with a rock in my arch.
#fitnesssky #gymsky #strongsky #judosky
#fitnesssky #gymsky #strongsky #judosky
June 24, 2025 at 10:54 PM
Today's workout was supposed to be an easy long run testing a combination of shoes and inserts. The run lasted .5 miles. It was like running with a rock in my arch.
#fitnesssky #gymsky #strongsky #judosky
#fitnesssky #gymsky #strongsky #judosky
Yesterday's workout, 1 set of 5 each: Push Press @110, Lat pull down @ 160, Bulgarian Split Squat @ 45, DB low incline press @ 35, DB upright row @ 45, Monkey foot leg curl @ 25, Preacher curl @ 40, Leg extension @ 180, triceps push down @ 57.5 #fitnesssky #gymsky #strongsky #judosky
June 21, 2025 at 8:05 PM
Yesterday's workout, 1 set of 5 each: Push Press @110, Lat pull down @ 160, Bulgarian Split Squat @ 45, DB low incline press @ 35, DB upright row @ 45, Monkey foot leg curl @ 25, Preacher curl @ 40, Leg extension @ 180, triceps push down @ 57.5 #fitnesssky #gymsky #strongsky #judosky
Today's workout an easy run. 48 minutes total with heart rate between 140-150bpm. When my heart rate got over the limit, I walked until it was below 130 then started running again. Distance was just at 3.2 miles.
#fitnesssky #strongsky #gymsky #judosky
#fitnesssky #strongsky #gymsky #judosky
June 17, 2025 at 10:55 PM
Today's workout an easy run. 48 minutes total with heart rate between 140-150bpm. When my heart rate got over the limit, I walked until it was below 130 then started running again. Distance was just at 3.2 miles.
#fitnesssky #strongsky #gymsky #judosky
#fitnesssky #strongsky #gymsky #judosky
Yesterday's work out 1 set of 5 each: Muscle Snatch@ 85, Squat@ 205, Shoulder Press@ 110, Landmine C&J@ 35, Cossack Squat@ 55, Upright Row@ 45, Standing Leg Curl@ 25, Incline DB curl@ 30, Leg Extension@ 180, Rope Triceps pushdown@ 47.5. #fitnesssky #strongsky #gymsky #judosky
June 17, 2025 at 10:49 PM
Yesterday's work out 1 set of 5 each: Muscle Snatch@ 85, Squat@ 205, Shoulder Press@ 110, Landmine C&J@ 35, Cossack Squat@ 55, Upright Row@ 45, Standing Leg Curl@ 25, Incline DB curl@ 30, Leg Extension@ 180, Rope Triceps pushdown@ 47.5. #fitnesssky #strongsky #gymsky #judosky
Today's workout: a moderate 3 mile treadmill interval run. 1st 2 miles run 3 minutes and jog 1 minute. Best pace was 10:30. Last mile was run 1 minute and jog 3. Best pace was 8:30 and was run 3x. #fitnesssky #gymsky #judosky #strongsky
June 10, 2025 at 10:33 PM
Today's workout: a moderate 3 mile treadmill interval run. 1st 2 miles run 3 minutes and jog 1 minute. Best pace was 10:30. Last mile was run 1 minute and jog 3. Best pace was 8:30 and was run 3x. #fitnesssky #gymsky #judosky #strongsky