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  • Dumbbell squats with military press at top (12x30, 10x35, 8x40, 8x45, 6x50)
    Dumbbell straight leg dead lifts (12x30, 10x35, 8x40, 8x45, 6x50)

    I super-setted these, meaning I did the 12x30 squat immediately followed by the 12x30 dead lift prior to taking 60 second rest.
    God is great, beer is good, people are crazy

    Trashy Women
    http://www.youtube.com/watch?v=Bz8Yptnh2kg
    http://www.youtube.com/watch?v=AYkG3...eature=related

    Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

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    • I just finished P90X on Sunday, so I am easing into some CrossFit/SimpleFit/Bodyweight type stuff. Just created this one earlier in the week based on Mark's recommendations for a Prison Workout. I wore my Polar HRM just for reference purposes, and burned 500 calories in 35 minutes... so it was REALLY intense compared to my old workouts.

      3 cycle-sets, reps vary depending on exercise:
      Burpees 21-15-9
      Pushups 30-25-20
      Jump Squats 30-25-20
      Pullups 15-12-9
      Jump Lunges 25-20-15
      Dips 25-20-15
      Plank Superset (1 min straight/ 1 min left-side/ 1 min right-side)

      I was worn out when I finished! Any thoughts on this?

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      • **Not all sets that I counted, but the important stuff. For O'lifts, this means 90% of max and above.

        Mon:
        Snatches worked up to 195, missed 200; re-ramped from 185 to 195 again, still missed 200
        Cleans 240 x 1, 245 x 2singles
        Front Squat 285x1 (PR) 290x1 (PR) 295x1(PR) -- 3 PRs in one session
        Bent-Over Kettlebll 1-Arm Row 70.4x12,12,12
        Pull-down 200x8,8,8
        1 Arm Kettlebell Snatches 25lbs x 70 total

        Tues:
        Snatch 190x1,1,1 195x1 200x1 205x1 210xNo Lift 185x5 singles
        Front Squat 275x5 singles
        Snatch Pull 210x3,3 215x3,3
        Kettlebell 1-Arm Overhead Press 55x6,6,6 44x9 35x10
        Kettlebell Swing 55x35reps

        Wednesday
        Snatches 190x1,1,1 195x1 200x1
        Clean & Jerk 235x1 240x1 245x1,1 250x1
        Circuit 3 rounds
        --Kettlebell Alternating Hand Swing 44x24,24,24
        --Dips w/ Body Weight x 17, 17, 17
        --Pull-ups w/ Bpdy Weight x 10,10,10
        Check out my blog!

        http://easternstrength.blogspot.com/

        I like to throw, squat and pull heavy things for fun.

        We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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        • Yesterday: Tabata sprints (elliptical machine), 70 sit ups, then lifted about 2,000 pounds.
          Today: planned 20 mile bike ride, avg speed 13 mph
          Tomorrow: rest day
          Friday: planned 50 mile bike ride, 14 mph

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          • Today - Kettlebell Swings with my 16 kg (35#) kb. 1000 reps in 29 mins.

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            • When I arrived to my tai chi class, I asked Guru to show me how to gentle develop my upper body muscles. We worked with a stability ball, a whole body exercise machine, and a pilates bar. This was eye-opening and exciting to me. Very gentle yet effective. Nothing like the drudgery and pain of physical therapy.

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              • I did some push ups. Then I went for a walk but threw in some jogging and sprints... just because I can.

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                • Krav Maga for 2 hours. No conditioning exercises, just drills.

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                  • 3 minutes treadmill run

                    DB Single Arm Snatch - 7 sets of 3 per arm (start light for the first 3 sets and then do 4 sets heavy)

                    Circuit: 7 minutes max rounds of:
                    Strict Pull Ups x 5
                    High Box Jumps x 5
                    DB Curl to press x 5 (not like a body builder, but not a clean & jerk, sort of a hybrid between the two styles)

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                    • Kettlebells rock don't they! The perfect exercise tool, and I like to boast about their Russian origins [I'm a soviet born comrade myself :-) ]

                      @primal_jessjane: The heavy weights are definitely intense, and are a recent addition to my workout. Let me tell you though, as soon as my workouts increased in intensity, the energy levels skyrocketed! Plus, I feel very happy after each workout :-)
                      --
                      Here it is, your moment of zen.

                      It's a no brainer: The journal of the cerebelum

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                      • What were you doing before? I wish I could get some kettlebells, but they're so expensive, even used. I just want my pull-up bar back! I think I'll bike over to Dick's later and pick up an Iron Gym...

                        Was going to do some SERIOUS bum work this morning, but I think my CNS needs a rest. My biceps are sore...Thanks P90X. ;-) Today I agreed to go back to ZUMBA TONING for an hour later tonight with my older brother and his girlfriend. Can't resist watching them try it for the first time!
                        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                        • convict conditioning (abs & shoulders). then I was able to spend 14 precious minutes with sledgy.
                          I grok, therefore I am.

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                          • One-Arm Dumbbell Rows (12x30, 10x35, 8x40, 6x45)
                            Cable pull-downs (12x70, 10x75, 8x80, 8x80)
                            Dumbbell Pullovers (10x45, 10x45, 10x45)
                            Lying Dumbbell Triceps Extensions (12x15, 20x20, 8x25, 6x30)
                            Dumbbell Bicep Curls (12x15, 20x20, 8x25, 6x30)

                            5540 lbs total (an increase over last week)

                            Triceps and Biceps were super-setted with no rest between Tricep and Bicep exercise.

                            Rode recumbent bike in-between sets for 1 minute, for a total of 20 minutes, including 5 minute warm up.
                            God is great, beer is good, people are crazy

                            Trashy Women
                            http://www.youtube.com/watch?v=Bz8Yptnh2kg
                            http://www.youtube.com/watch?v=AYkG3...eature=related

                            Beef Cake's Primal Hardcore Porn<strike>Erotica<strike>...er...I mean my journal...

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                            • Morning Walk - 45:00

                              Back Squat 14-12-10-8-6-4-2-1

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                              • Squat 4 sets of 4-6
                                Dead lift 4 sets of 4-6
                                My photography:
                                http://www.swiftimages.net

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