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  • Today is rest. Yesterday, however, was a 50k bike ride over roads, forest and generally tough, muddy, rocky terrain and pouring rain and hail. Took 4 hours all in all, plus i stopped at an outside dip station there and back, and banged out bar push up's and dips. Today, miraculously, i feel no tenderness in the body!

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    • Walked the dog 1 mile

      Lat Pull Downs 8-8-8-8
      Clean and Jerk 5x3

      Bodyweight Circuit - Three Rounds, Untimed, just to get a little extra work in:
      Dips x20
      Pull Ups x 10
      Moutain Climbers x 20
      Incline Sits Ups x 20
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • The Twelve days of Christmas workout:

        ‎12 squats, 11 Situps, 10 pushups, 9 kb snatches, 8 burpees, 7 double unders, 6 pullups, 5 hang clean, 4 thrusters, 3 lunges with the barbell on your back, 2 front squats, 1 mile run.

        Only, you had to do it in song format. So, square all those numbers. 95lb Barbell. Absolutely, brutal

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        • squat, bench, deadlift.

          went hard and will now rest for 3 days for the holiday.

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          • Walked the dog 2.5 miles

            Straight Ellyptical (elevation 10, resistance 6, s/m 240) 20:00

            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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              • Walked the dog 2 mile

                Incline Bench Press 5-5-5-5-5
                Barbell Rows 5-5-5-5-5
                Front Squats 5-5-5-5-5
                Close Parallel Grip Lat Pull Downs 5x10
                Good Mornings 5-5-5-5-5

                Hey! Post number 300! To Leonidas! To Sparta!
                "Suffer no guilt yee who wield this in the name of Crom"
                Quote on the Father's Sword

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                • 33 minute hilly run.
                  sigpic

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                  • see "gardening" post and will later move a stove, dishwasher, fridge, and microwave

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                    • oh and yesterday was yoga and 12 pullups, day before was a 15 mile hike, day before that was a 7 mile hike on some really crappy trails.

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                      • deadlifts (300 pounds - 2 sets- 3 reps each)

                        getting ready to waking up tomorrow with full body compound 'pain'

                        People hate me in the gym lol, they run on trademill or swing dumbells for hours,
                        while I'm in the gym for a total of 10 minutes

                        Load the bar, lift, rest, repeat, go home and eat lots of protein

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                        • today I will be working in the yard... who knows what that will entail with me tonight I take my son to the Y for tae kwon do so I may workout some there depending on what I do or do not do out in the yard today

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                          • Walked the dog 2 miles

                            Full Clean 5x3
                            Push Press 5-5-5-5-5
                            Dead Hang Pull Up 5x5
                            Deadlift 3x5
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • Pushups standard: 2 x 20, 1 x 15, 1x 10
                              Feet on the wall at about 45 degrees: 1 x 12, 1 x 8, 1 x 3
                              Wide-arm chinups: 3 x 15, 2 x 8, 1 x 3
                              Walked about 5 miles at work
                              Leg raises on the elevator, ad-lib, forward, left and right, fast and slow, elevator up, elevator down. Really get a kick out of dips in the elevator going up. Feel like Vegeta in gravity training.

                              Also, new thing I don't know name for. I stop at the top of the pull-up and move my body horizontally away from the bar/wall as far as I can a few times, then finish the rep.
                              Crohn's, doing SCD

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                              • oh my lord I dug and dumped and threw and carried yard waste/compost/dirt/wood etc for dang near four hours. I think I'm covered.

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