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  • TRX Stuff:
    *10 Kettlebell Swings between each exercise; 2 rounds*
    Sprint Start x10
    Single Leg Chest Press (left foot) x10
    Median Row x10
    Single Leg Chest Press (right foot) x10
    Face Pulls x10
    Triceps Press x10
    High Curl x10
    Bosu Pushup x20

    Not my usual fare. I normally just do my heavy lifting and high volume kettlebell work, but I recently started working out with my fiance also to keep her motivated to keep pushing hard.
    Josh Vernier, CPT

    My Journal

    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

    -Ayn Rand

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    • 3 mile walk with 44lb kettlebell
      Free your mind, and your Grok will follow!

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      • Walked the Wally World. Tomorrow is weights and also a morning walk.

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        • Yesterday was a 2.5km walk there and a 2.5km jog back in sanuk sandles/shoes
          Today a 8km walk bare foot over grass, limestone/gravel trails and concrete foot paths. Just waiting for the tide to drop and I will go for a surf and this evening I will take the kids to their mini squad (swimming) training and I will try and bash out 1.5km in 50 to 100m sets if the shoulders arnt toast from surfing.

          Legs are still sore from the tabat workout (kettle bells) earlier this week....
          "Times fun when you are having Flies" Kermit the frog

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          • Just finished SimpleFit Level 2, Day 1:

            Max rounds in 20 minutes
            1 pull up
            3 push ups
            4 squats

            I managed to do 50 rounds.

            Later, I'll be lifting:

            3 sets x 5 reps

            Deadlift - 255 lbs.
            Bent-over rows - 165 lbs.
            Upright rows - 150 lbs.
            Push ups - to failure
            Shoulder push ups - to failure
            "Don't waste your time, or time will waste you."

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            • Deadlifts : 395x8, 355x8, 315x9
              Pullups, Rows, Lsits, Wall Handstands
              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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              • 4km jog- 20mins
                1km spint row
                55dips
                80 pressups
                chin ups- 10, and 6 two sets
                standing bicep curls 12.5kg 3 x20
                dumbell rows- 20kg - 3x11
                bicep curls machine
                To "pay the piper" means to face the inevitable consequences of one's actions

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                • Lunch time
                  1.5hrs mountain bike ride half on tracks (steep inclines) half on bike path - 25km covered

                  before dinner
                  20 mins Kettle bell work out (Tabata) 10 by 2 min rounds 20 sec on 10 sec off
                  R1 - R2) 12kg swings
                  R3- R4) Box jumps
                  R5 - R6) 25kg Bent rows alt arms
                  R7-R8) 25kg Over head press (2 handed)
                  R9-10) 12kg round body swings kettle bell hand pass.

                  feeling good with the KB work outs, will up the weight to 16kg when I buy one. My 25kg KB is a bit too much at the moment for some exercise's.

                  cheers
                  "Times fun when you are having Flies" Kermit the frog

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                  • Walked the dog 2 miles

                    Bench Press 5x2
                    Deadlift 5-5-5-5
                    Power Clean 5x5
                    Pull Ups 5x10
                    Dips 5x10
                    Bench Step Ups 3x10 each side
                    Core Plank, Side "T" Plank each side, Boat 3x30 seconds each

                    Stairmaster 20:00 2.5 miles, 120 floors, 311 kcal burned.
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • Slow day around the house, then out for a 5.3km run 1/2 on hard packed trails other 1/2 along the beach on soft sand over rocks. Couple of small hills in the mix and a couple of drink stops. Dog had fun.. I am happy with how fast my fitness is building, I wouldnt have lasted this distance over this coarse a couple of weeks ago.

                      cheers
                      "Times fun when you are having Flies" Kermit the frog

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                      • Walked the dog 2.2 miles

                        Pause Squat 5x5
                        Press 5-5-5-5-5
                        Dumbell Rows 3x10 each side
                        Farmers Walk 3x40m
                        Rear Delt Flys 3x10

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

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                        • On the menu for today: 5 hour hike, and a lot of climbing/running/jumping/lifting/carrying while I'm up there!
                          Josh Vernier, CPT

                          My Journal

                          Evolution Revolution Fitness

                          "The question isn't who is going to let me; it's who is going to stop me."

                          -Ayn Rand

                          Comment


                          • Legs are pretty tender after the Pause Squats yesterday, so took it a little easy this morning:

                            Straight Ellyptical (elevation 11, Resistance 5, s/m 220) 20:00

                            Will probably try to hit kenpo tonight, but will be taking it easy so I can hit it harder tomorrow.
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • Jogged 1/2 mile to a steep 1/2 mile long hill and did three quick hill repeats then ran 1/2 mile to a park and did 3 circuits of 10 chin-ups, 50 roll and tuck sit-ups, 50 push-ups with minimal rest then jogged the 1/2 mile back to the house. Found it to be pretty intense.

                              Paleo Journey - Diary of my experience eating the Paleo Diet | Facebook
                              Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                              https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                              • A nice half-hour swim (in an outdoor pool, so hopefully I'm not getting as many nasty chemicals that way). I'm a slow swimmer, but today I managed to swim continuously for the whole half-hour without stopping. I am proud of myself.

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