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  • 30 minute walk incorporating 7 x 15 second all out sprints.
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    • this morning, i chopped a branch down (up a ladder, one handed, with a bandsaw). took a while, but i'm pretty small and not strong. then DH joined me (he'd mowed the yard) and we attacked some weed trees along our fence line. not a bad workout really, cos we got some clearing done

      last weekend, i tried a sprint. 4 babies and a wicked bout of whopping cough (that lasted the full 100 days!) means my pelvic floor isn't going to let me do it

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      • I've been fighting anemia, thyroid, and low T problems for a few months, but I've been upping my carbs and feeling a little more energetic. Went to an actual gym for the first time yesterday.

        Deadlift (first timer): 10 reps with 90+bar. Then 2x10 with 140+bar.
        Pull down: 3x8
        Inclined sit-ups: 2x10
        Tricep pull-down: 3x12
        Curls: 3x15 (40lbs)
        Back row: 3x10
        Back extension machine: 3x12
        Leg Press: 6x10 (180 up to 410).

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        • And today I walked, jogged, and sprinted for a total of about 20 minutes before and after four games of intense racquetball. Followed by some stretching. Its about a half mile walk each way to get to the gym. Not a bad day.

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          • Cool thread. Lots of ideas. Hope to add some more to it.

            Last workout (couple of days ago) I did:

            - Agility Ladder Drills (3 sets of 8 various drills)
            - Bear Crawls (8 reps)
            - Overhead Tire Throws as a Finisher.

            (video on youtube of the workout - Workout: Agility Ladder Drills, Bear Crawls and Tire Throws - YouTube Video Link)

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            • Squats : 350 x 5, 315 x 6, 280 x 7
              Bench : 280 x 5, 250 x 6, 225 x 10
              Chinups : BW 3 sets of 5
              KB Swings : 28kg 5 sets of 8
              I didn't like the rules you gave me, so I made some of my own.

              Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe

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              • mine's rather pathetic compared to ^^^ but...

                a friend's husband owns a gym called 'the zuu' (primal exercises). he's just put out a dvd and she sent me one. I managed to participate in his 'this is how you do each exercise' and that was it i'm working up to participating in the whole thing (goes for 14 mins. one round of 30 seconds of each exercise then 60 seconds rest time. more if you need it of course, then repeat twice more).

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                • - Single Leg Agility Ladder Drills (3 sets of 8 drills) (video)
                  - Battling Ropes 20 seconds on/ 10 seconds off for 2 minutes (3 sets)
                  - 3 sets of 30 seconds hanging leg raises

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                  • 8 sprint intervals on the treadmill as its a bit cold out this morning. Great workout but not in the same league as hill sprints!

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                    • I've been full-bore ketogenic diet since January 1st, eating mostly salmon, sardines, eggs, some cheese, and grass-fed beef. No fruit, very few veggies of any sort. I've also been doing my training in the cold. Outside, temps in the 10's and 20's, wearing only shorts, boots, and gloves. The increased metabolism from the cold exposure is beyond phenomonal! Today my workout is 3 sets of 65 pyramid pullups (195 total). Walk 60 minutes.

                      If anyone thinks you can't make strength gains while eating a ketogenic diet, you are wrong!

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                      • Walked the dog 2.2 miles

                        Alrighty, back to the gym, feeling like my strained ab has healed enough to do some supported lifting:

                        Hammer Strength Incline Bench Press 3x10
                        Lat Pull Downs 3x10
                        Smith Machine Squats 3x10
                        Straight Legged Deadlifts 3x10
                        TRX Rows 3x10
                        Dips 3x10

                        Overall, feel pretty good. Ab is still a little sore, but it continues to improve each day, so I'm not too worried.
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • Swimming:
                          - 2 minutes continuous swimming
                          - 2 minutes rest
                          - 2 minutes continuous swimming
                          - 3 minutes rest
                          - 1 minute continuous swimming
                          - Finisher: 4x hold breath for as long as possible underwater

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                          • Hour of Brazilian Jiu Jitsu: four or five rounds of rolling, technique work, eight minutes of shark tank work. Then a jog/sprint on my way to church.
                            If you have a problem with what you read: 1. Get a dictionary 2. Don't read it 3. Grow up 4. After 3, go back to 1/ or 2. -- Dennis Blue. | "I don't care about your opinion, only your analysis"- Professor Calabrese. | "Life is more important than _______" - Drew | I eat animals that eat vegetables -- Matt Millen, former NFL Linebacker. | "This country is built on sugar & shit that comes in a box marinated in gluten - abc123

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                            • 40 miles road cycling, the first 18 into a mild headwind.

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                              • Bench press, Pull Downs, Overhead Press, Compound Rows, Squats.....done SuperSlow till failure + 10 second static. Done in one set of each and total time of about 15 minutes.

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