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  • Walked the dog 2.2 miles

    Power Cleans 5x5
    Push Press 5x5
    Pull Ups 3x10
    Dips 3x15
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

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    • Gym for strength training (leg day) plus hit balls at the range for 45 min and putting green green 15 min. Cardio=walking the dog for a total of 1 hr spread out over 3 walks in the day.

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      • Walked the dog 2 miles

        AM:
        Hammer Strength Incline Press 4x8
        Seated Close Grip Rows 4x10
        Smith Machine Squats 3x10
        Dumbell Straight Legged Deadlifts 3x10
        Seated Dumbell Press 4x8
        Lat Pull Downs 4x8

        Conditioning:
        4x10 Tire Flip and Jump
        2x2x40yds Sprint/Single Leg Bounds/Carioca
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

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        • Just finished SimpleFit Level 7, Day 1:

          Max rounds in 20 minutes
          4 pull ups
          8 push ups
          12 squats

          I managed to do 25 rounds.

          Later, I'll be lifting:

          1x5, then 2x3:
          Bench press - 165 lbs., then 180 lbs.
          Squat - 145 lbs., then 160 lbs.

          3x5:
          Bent-over row - 180 lbs.
          "Don't waste your time, or time will waste you."

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          • Wow. Some of you guys have intense workouts. I really need to change things up. This was my leg workout today:

            Squats
            Set 1: 185 / 12
            Set 2: 205 / 10
            Set 3: 225 / 6
            Set 4: 235 / 3
            Set 5: 195 / 10

            Sitting Calf Raises (Super Set with Squats)
            Set 1: 90 pds / 30
            Set 2: 90 pds / 15 – feet positioned inward at 45 degree angle
            Set 3: 90 pds / 15 – feet positioned outward at 45 degree angle
            Set 4: 70 pds / 12 – One leg at a time

            Laying down Angled Leg Press
            Set 1: 410 / 15
            Set 2: 450 / 12

            Standing Calf Raises (Super Set with Leg Presses)
            Set 1: / 30
            Set 2: / 15

            Leg Extensions
            Set 1: One Leg
            Set 2: Two Leg

            Leg Curls – 1 Set

            Leg Presses
            Set 1: 270 / 15
            Set 2: 310 / 12

            4 Arms Curls - Standing
            Set 1: 40 / 40
            Set 2: 30 / 50

            Reverse 4 Arms Curls - Sitting
            Set 1: 10 / 40
            Set 2: 12.5 / 40

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            • Going to try and get a mile under 8 minutes and go rock climbing too.
              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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              • Rode a quick 10 miles on the road bike, and P90X Kenpo X.

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                • Yesterday was a rest day so did a low intensity core session of yoga at lunch (45 mins) and a walk with the dog last night.

                  This morning swim squad training 2000m of various drills and sets over an hour, tonight will be 1.5 hours of surf ski paddle doing interval training typically 5-7 min sets between 75-80% intensity or in my case just trying to keep up going as fast as i can go without falling off.....

                  So todays all about arms/upper body swimming and surf ski paddling
                  "Times fun when you are having Flies" Kermit the frog

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                  • 1 km Row (3:40ish)
                    30 Cleans (135#)
                    50 Burpees

                    I was supposed to be able to do the whole workout in 15 minutes, got to 35 burpees when time ran out. Finished the burpees after I put the weights away. I went heavier than prescribed for the cleans, but I still shoulda made time. I will definitely need to give this another go.
                    "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

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                    • squats, oh press, pull ups, chest press, rows

                      All one set to form failure.

                      1hr of extreme squirt gun commando play with the kids.

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                      • Walked the dog 2.2 miles

                        Barbell Complex 4x5: RDL/Row/Power Clean/Front Squat/Press (100lb load)

                        3 Rounds:
                        Push Ups x 20
                        Incline Sit Ups x 20
                        Back Extensions x 20
                        Chin Ups x 10
                        Dips x 10
                        Squat Thrust x 10

                        Finisher: Ellyptical 20:40 Intervals (elevation 10, resistance 6) 10:00
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

                        Comment


                        • Originally posted by Invictus14 View Post
                          1 km Row (3:40ish)
                          30 Cleans (135#)
                          50 Burpees

                          I was supposed to be able to do the whole workout in 15 minutes, got to 35 burpees when time ran out. Finished the burpees after I put the weights away. I went heavier than prescribed for the cleans, but I still shoulda made time. I will definitely need to give this another go.
                          That's actually a nice metcon! Might borrow that.
                          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/

                          Comment


                          • 3 rounds
                            300 m run
                            30 pull-ups
                            30 push-ups
                            30 wall-ball

                            23:16

                            Ripped my left hand right under the ring finger on the second round. I broke up my 3rd round of pull-ups to sets of 10 between the push ups and wall ball so not to rip it worse.
                            "Most men stop when they begin to tire. Good men go until they think they will collapse. But the VERY BEST men know that the mind tires before the body and push themselves beyond all limits. Only when all of these limits have been shattered can the unattainable be reached." ~Dan Gable

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                            • Invictus,

                              whats the wall-ball exercise?

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

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                              • Today was 1 hour bike ride (mtb with knobble's) to work in a chilly 2 degrees (c) and a 1 hour ride home. Was going to do a KB workout but didnt get away from work until late so home late.. and dinner was calling my name big time.

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

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