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  • Sprint Day:
    During Lunch
    8 Sprints of 30 Seconds each at 12mph on treadmill
    Rest in between 60 - 90 seconds walk/run

    Mixed Martial Arts:
    This evening:
    90 Minutes Kali Weaponry and JKD
    SW (207lbs) 8/1/2012
    CW (188lbs)
    Primal Since 8/1/2102

    Bike commute to work 20 miles/day ~ rain, shine, or snow.

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    • Today I'm gonna try to walk for one hour with the occassional sprint. Add hills.
      All time high weight 262 lbs
      Primal since Spring 2012
      Start PB Weight: 240 lbs ish
      Current Weight: 220lbs ish
      Goal Weight:190-200 lbs
      All on a 6ft. 1/2 inch frame.

      I can't wait to meet my abs for the first time in my life. We gotta lot of catching up to do.

      I love this way of eating and hope to be able to help others.

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      • Five Rounds:
        Side to Side Push Ups x 10
        Vee Ups x 10
        TRX Rows x 10
        TRX Pistols x 10 each side
        Pull Ups x 10
        Dips x 10
        Kettlebell Snatches x 10 each side
        24" Box Jumps x10
        24:29

        3x2x40m - 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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        • Today is what im calling bonus day.

          3x10 of:
          Incline Db Rows
          Reverse Curls
          Lateral Raises
          Db SHoulder Press

          2x10 (im tri dominant)
          Rolling Db Extensions.

          Mobility/stretching tomorrow.

          Richard
          It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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          • 2-3 miles walking and random squat, pushups and pullups with body weight.

            Got and adjustment and doing some "mobility work" this afternoon

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            • I'm planning on doing some hill sprints for the first time today. Wish me luck, as I don't really know what I'm doing!
              >> Current Stats: 90% Primal / 143 lbs / ~25% BF
              >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

              >> Upcoming Fitness Feats: Tough Mudder, June 2013
              >> Check out my super-exciting journal by clicking these words.

              Weight does NOT equal health -- ditch the scale, don't be a slave to it!

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              • I've come to the conclusion that I will only attempt WODs with fun names (ie Dead Beat Dad, mini beast etc)

                Today was mini beast
                5 rounds

                20 kb swings (25#) should increase this is suppose
                15 pushups
                10 sumo dead lift High pulls
                10 pistol squats

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                • 4 sets of ten reps:
                  chin ups
                  plyometric push ups
                  bavarian squats
                  burpees
                  90 second planks
                  5 minute rest in between each set

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                  • Random jumping jacks (my version of sprints), first day of Couch to 5k (10 minutes walking, 3 minutes jogging), crunchless abs, some upper body weights and some squats and wall-sits. Spaced throughout the day with relaxing in between. Nice thing about the pace of Saturdays.
                    Healthy Bucket List:
                    • Summit all of Colorado's 14-ers
                    • Hike the Appalachian Trail
                    • Do a real pull-up
                    • Run a 5k
                    • Be "Hot For Training Camp"



                    Check out my journey at Outdoor Amy's Blog.

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                    • Bench press 5x5 24 kg (I'm upping the weight but I know I'm a sissy at this).
                      Lat machine 5x5 35 kg and maybe I'll be able to up the weight a bit next week.
                      I tried a pull up but I weight too much for my arms -there's something really not working with rehab here, some muscles are not recovering and I fear nerve damage went deeper than I thought though I've never had real strength in my upper body.

                      I've tried loading on weight at the hack squat machine:

                      40 kg 1x10
                      50 kg 1x10
                      60 kg 1x10
                      70 kg 1x10
                      80 kg 1x10

                      next time I'll start with 80 and see how it goes.


                      My trap bar work is up to 70 kg 5x5 but my hands are not able to deal with any more weight and my spine is still too much too fragile to go traditional, any suggestions as how to deal with the challenge?


                      Luce
                      No limits, only my will and the worlds I build.

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                      • Today: Kun Tao class

                        Tomorrow: Bike ride in the Naugatuck State Forest

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                        • 5 mile jog with the dog. Laying new tile in the bathroom. Laying some pipe elsewhere (what its exercise).

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                          • Walked the dog 2 miles

                            Incline Bench Press/Lat Pull Down superset 3x10 each
                            Front Squat/T-Bar Row superset 3x10
                            Good Morning/Perfect Push Up superset 3x10
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • Bitch better have my money

                              3 rounds
                              Run 400 m
                              20 Pullups
                              20 pushups
                              20burpees
                              20 squats
                              20 walking lunges. Each step.

                              Ridiculous

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                              • Walked the dog 2 miles

                                Power Clean 5x5
                                Push Press 5x5
                                Pull Ups 3x10
                                Dips 3x20
                                "Suffer no guilt yee who wield this in the name of Crom"
                                Quote on the Father's Sword

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