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  • Leg Power Day:

    Squats 3x 3-5 (hoping to make 275x5 today)
    Stiff Leg Deadlift - 3x 3-5
    Barbell Lunge - 3x 8-10
    Hack Squat - 2 x 8-10
    Leg Ext - 3 x 6-10
    Leg Curl - 3 x 6-10
    Standing Calvs (Hit the gastrocs) - 3 x 10
    Seated Calvs (Hit the soleus) - 3 x 10
    Weight crunches - 3 x 10

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    • after two days of hard gym workout: rock n roll dancing at a concert tonight ya!

      7/14: 156 lbs.
      weight in's:

      7/17: 153.5 lbs.
      7/18: 152.5 lbs.

      goalweight: 130 lbs.

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      • Here's what I've done....I "created" 56 workouts. These are a mix of CrossFit WOD's, MDA WOW's and some that I just plain made up. I put each workout 1-56 into a jar -- twice. On Monday, Wednesday and Friday we pull a number out of the jar. The workout goes onto a whiteboard and the 4 of us have two days to get it done. Once complete we post our "score" to the whiteboard. This has been a great mix of fun, social interaction and competition. The workouts are always different and we'll be able to see how our fitness improves over time given that we'll be doing each workout twice.

        Todays workout is the CrossFit "Angie" -- 100 pull-ups, 100 push-ups, 100 squats, 100 sit-ups for time

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        • Today I probably take a soft walk in my FF on some forest trails with music in my ears. I still have very sore muscles since I did a medium-intense strength-session with my homemade sandbag. Not many movements but my muscles are not strong yet. It was the first time I did a well done strentgh-session.

          Does antone got a tip to get rid of soreness? Its so annoying when I sometimes have to wait a half week before Im able to do anything real again. I wanna run, but can only walk... and should I still walk even if Im hurting?

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

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            • Originally posted by 888erkan888 View Post
              Today I probably take a soft walk in my FF on some forest trails with music in my ears. I still have very sore muscles since I did a medium-intense strength-session with my homemade sandbag. Not many movements but my muscles are not strong yet. It was the first time I did a well done strentgh-session.

              Does antone got a tip to get rid of soreness? Its so annoying when I sometimes have to wait a half week before Im able to do anything real again. I wanna run, but can only walk... and should I still walk even if Im hurting?
              The soreness only really goes away with time, but if you start doing an exercise regularly, you quickly stop getting sore no matter how much you do it. It's just the first couple of times with something (or after a long layoff) that you get sore. Light exercise, especially the same exercise that made you sore, actually can reduce soreness. Also Ibuprofen helps a bit.
              If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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              • I just started Whole 9's 603 PTP 5 week program.

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                • My workout? Well, I just mowed the lawn. 65% MHR ftw.
                  "Take what a man makes and use it, but do not worship it, for it shall pass."

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                  • Walked the dog 2.2 miles

                    Incline Bench Press 5-4-3-2-1
                    Barbell Row 10-10-10-10-10
                    Front Squat 5-5-5-5-5
                    Good Mornings 5-5-5-5-5
                    Pull Ups 5x10
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • Walked the dog 2.2 miles

                      Clean and Jerk 3-3-3-3-3
                      Lat Pull Downs 10-10-10
                      Skater Jumps 3x10
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • I signed up for the Warrior Dash in Central Texas on November 19th, so I am actually about to go clock my mile time. I'm going to start a training program I think will prepare for the race and then clock my mile time again a few days before. Hopefully I shave a few seconds off.
                        My Blog -----> Two Bar Garage

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                        • Mine is something I call the fast 50 workout, nothing but body weight! I posted a youtube video of it and how to do the workout ... check it out =) The Fast 50 Workout!!! - YouTube
                          Fitness Is A Journey, Not A Destination.

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                          • Walked the dog 1.5 miles

                            Kenpo 60:00
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • 32 minute run in howling wind.
                              sigpic

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                              • 1 hour krav maga class.... it was AWESOME!!!!! i have missed the past 2 weeks but back now.

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