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  • 90x5, 105x3, 115x5 (BW!), 105x4, 95x3, 85x2, 75x1 back squat
    Body weight squat, Jessjane, WOOT!!!!

    I can certainly understand why people would go for split-routines to lift like 5x a week! It's so much fun! And this particular 12 week Madcow cycle is going really good for me!

    Madcow: SQT (97 lbs, light); OHP (65 max); DL (180 lbs max); chins=ups/pull-ups (not much); 2x6 super-set of frontal deltoid raise and inclined chest-fly; 3x10 one legged deadlift with 30 lbs KBs.

    Standing in the office, stretching, a bit of walking (too little)
    My Journal: http://www.marksdailyapple.com/forum/thread57916.html
    When I let go of what I am, I become what I might be.

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    • Walked the dog 2 miles

      Clean and Press 5x5
      Dead Hang Pull Ups 5x5
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

      Comment


      • Yesterday: carefully yanked (as in, carefully positioned my feet and back so I would not pull something) scooter onto stand with entire body weight 2x
        Rolled dead scooter a few blocks & carefully yanked it onto stand with entire body weight 1x
        50 KB swings
        7 assisted push-ups

        Today: more carefully yanking scooter onto stand with entire body weight (will be 2x by the time I get home)

        I think that counts as pretty decent heavy-lifting =P
        Depression Lies

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        • AM: Day 2 Level 8 Simple Fit, 10 pullups, 30 pushups, 50 squats x 5 rounds for time= 17:00

          Plank Roll for 2:30

          PM: 10 sledgehammer swings each arm, flip tractor tire to end of driveway (ends up being about 15 flips) 10 box jumps (onto tire), flip tire back to beginning.... Did this 3x and I was smoked.

          Comment


          • Yesterday: a bit of walking, a tiny jump-outs/jumping jacks session, light yardwork. DOMS hit me mid-afternoon, still feel them this morning.

            Today: Mom arrived late yesterday, and by the time we gave the folks all the instructions on handling our kid, and drove by the school, I ended up with some 6 hours of sleep, so I doubt I am good for much intensity, unless I end up coffe'd-up to whazoo & start flying. But since mom is here, I am walking about 2 hours today. So glad! I miss my daily walks to and from the bus.
            My Journal: http://www.marksdailyapple.com/forum/thread57916.html
            When I let go of what I am, I become what I might be.

            Comment


            • Walked the dog 2 miles

              3 Rounds, Untimed:
              Gladiator Makers x 5 (Plank Row, T-hold, Mountain Climber, Burpee with a Push Up between each movement on each side - Brutal!)
              Sledgehammer Strikes x 10 each side
              Kettlebell Snatches x 10 each side
              Medicine Ball Slams x 10
              24" Box Jumps x 10
              Pull Ups x 10
              Jump Rope x 100
              "Suffer no guilt yee who wield this in the name of Crom"
              Quote on the Father's Sword

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              • Yoga this morning.
                Health is Wealth!

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                • I'm taking a second consecutive rest day, I put this here to highlight the importance of rest in working out. It's just as important as the working out.

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                  • Here here! Love the rest days - always feel better after them.

                    Walked the dog 1 very windy mile.
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

                    Comment


                    • Got my A** kicked at Crossfit. Loved every minute of it:-)
                      150 double unders
                      100 Walking lunges
                      90 Push ups
                      80 Goblit squat
                      70 Knee to elbows
                      60 Ring rows
                      50 Dead lifts
                      40 GHD sit ups
                      30 Pull ups
                      20 Pistols
                      Free your mind, and your Grok will follow!

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                      • Wow SoccerGrok! Pretty impressive. Now i'm embarrassed to type my workout.... Simplefit Day 3 Level 8 50 Pullups, 100 Squats, 100 Pushups.. I added 50 dips and did the squats with my new bulgarian bag that weighs about 30 pounds. This workout was followed by "fight cardio" 2:00 minutes of work x 30 seconds of rest of: Sledgehammer swings, tractor tire flips, bulgarian bag rotations each side, snatches and cleans, jump rope and heavy bag striking. I only did one round of each and now i cant close my hands.

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                        • Walked the dog 2.2 miles

                          Incline Bench Press 5-4-3-2-1
                          Barbell Row 5x8
                          Front Squat 5-5-5-5-5
                          Push Press 5-5-5-5-5
                          Good Morning 5-5-5-5-5
                          Corn Cob Pull Ups 5x5
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

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                          • Recovering from yesterday/eating:-)
                            Free your mind, and your Grok will follow!

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                            • Walked the dog 2.2 miles

                              Power Cleans 3-3-3-3-3
                              Lat Pull Downs 5-5-5-5-5
                              Seated Close Grip Rows 10-10-10
                              "Suffer no guilt yee who wield this in the name of Crom"
                              Quote on the Father's Sword

                              Comment


                              • Hill sprints. X10
                                Three sets of 10 pushups

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