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  • Squats in sets of 20 20 24 22 18 and some chin ups in sets of 1 1 2 1 1. Trying to build up more consecutive chins.
    Before that jump rope in a tabata style (I say style, cos no one really does it properly)
    Believe and achieve.

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    • Morning/early afternoon

      235lb 5x5 front squat
      Weighted Pulls with 45lb plate 5x5 (190lb bodyweight)
      Weighted Tricep Dips 45lb plate on belt 5x5
      Barbell Overhead Press 5x5 @ 155lbs



      Just got back from a 5 mile mountain bike ride, 1500ft elevation climb....legs are smoked

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      • Walked the dog 2.2 miles

        Hammer Strength Incline Bench Press 5-4-3-2-1
        Lat Pull Downs 5x10
        Smith Machine Squats 10-10-10
        T-Bar Rows 10-10-10

        Then:

        5 Rounds

        TRX Rows x10
        Dive Bomber Push Ups x 10
        Vee Ups x 10
        Kettlebell Swings x 10
        TRX Pistols x 10 each side
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

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        • Yesterday

          Originally posted by fat belly frog View Post
          For a similar workout thats a killer check out waterman fitness on your tube for his "beach work out" easy to do in a park as well

          24 July 2011 WaterMan Fitness Beach Workout - YouTube

          I have got some great ideas from his videos on you tube.

          cheers
          Summary:
          25 yards each of:
          • Sprint
          • Bear Crawl
          • Walking Lunges
          • Crab Walk
          • Burpee (with long jump)
          • Backwards Run
          • Inchworm
          • Side Shuffles (there and bacK)
          • Sprint

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          • I walked an hour and lift weights later on.

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            • 30 minute walk on Treadmill at 5% incline 3.5 mph

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              • Dynamic Effort Squat 8x3
                max effort squat 1x240 + as man reps as I can get
                Miltary press
                DB bench
                DB row
                Prowler

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                • Walked the dog 2 miles

                  Clean and Press 5x5
                  Pull Ups 5x10
                  18" Step Ups 3x10 each side
                  18" Box Jumps 3x10

                  Might do some light running this afternoon, but I'm backing off a little today and tomorrow before the harder stuff on the Weekend
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • 1hour 6 minute hilly bike ride.

                    20 push ups
                    5 pull ups
                    3x60 sec. planks.
                    10 dive bombers
                    20 sit ups
                    10 squats + 10 double arm swings - 35lb kettlebell.

                    injured achilles so no running!
                    sigpic

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                    • Rest day. Means a little active recovery in the form of assisting the instructor in kids Gracie Jiu Jitsu, then heading home for food, then sleep.
                      The Champagne of Beards

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                      • Just finished SimpleFit Level 3, Day 3:

                        For time
                        16 pull ups
                        33 pushups
                        33 squats

                        I did it in 2 minutes, 20 seconds. Moving up to Level 4 on Monday.

                        Later, I'll be lifting:

                        3x5
                        Bent-over rows - 170 lbs.
                        Upright rows - 145 lbs.
                        Push ups - 3 sets to failure
                        Shoulder push ups - 3x5

                        And 1x5, then 2x3:

                        Deadlift - 270 lbs., then 285 lbs.
                        "Don't waste your time, or time will waste you."

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                        • Walked the dog 2.2 miles

                          Deadlift 3x5
                          Bench Press 5x2
                          Dumbell Rows 3x10 each side
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

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                          • Back squat: 7x5 @185
                            weighted pullups up to 53lbs

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                            • 2.5 miles of 800m repeats.....god I hate those.
                              "Go For Broke"
                              Fat Kine-230/24% @ 6'2"
                              Small Kine-168/9%
                              Now- 200/8%
                              Goal- 210/6%

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                              • Walked the dog 2 miles

                                Pause Squats 5x5
                                Push Press 1-1-1-1-1 (last rep 205 - new PR)
                                Pull Ups 3x10

                                Stairmaster 20:00 Floors 109, Distance 2.22 miles

                                Since I'm starting to hit one rep PR's, I guess it is time to start the trials:

                                Trial #3: Power Clean 225 lbs

                                Trial #5: Push Press 205 lbs.
                                "Suffer no guilt yee who wield this in the name of Crom"
                                Quote on the Father's Sword

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