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  • I'll be doing as many sets of this during the day at work:

    5 pull ups
    10 push ups
    15 squats

    Later, I'll be lifting:

    1x5, then 2x3:
    Deadlift - 325 lbs., then 340 lbs.

    3x5:
    Upright row - 170 lbs.
    Shoulder push ups

    Also walked 1.7 miles at work.
    "Don't waste your time, or time will waste you."

    Comment


    • 2 mile run - 14:09
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

      Comment


      • TRX suspension workout, just getting used to the exercises so not overly challenging, might go do some sprints in a minute

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        • Brutal Legs

          Too many rounds of...
          Weighted Squats, Weighted lunges, Leg Ext, Hammy curls, Glut Bridges, Calves 3 ways, DL and Abs.

          :/
          SBF% 20.5
          CBF% 20.0
          Goal....14%

          Muscle weighs more than fat and scales are evil.

          Comment


          • Lunch time workout:

            Skipping 5 min warm up
            - 5 burpees with pushup
            - 10 dives (not sure the name, where you are on all fours, dip your face as close to the floor as possible with your body following, until your arms are straight and your head right above them stretched, then back again)
            - 5 burpees with pushup
            - 40 squats with alternating side leg lift
            - 5 burpees with pushup
            - 20 bicycle crunches
            - 5 burpees with pushup
            - 10 per side plank using hand with oblique dip
            - 5 burpees with pushup
            - 15 x 1 V-sit, 1 sit up spread legs when come up and put arms in between legs, 1 sit up touching out side of ankle
            - 5 burpees with pushup
            - 40 power round house kick alternating leg
            - 5 burpees with pushup
            - 40 power teeps alternating leg
            - 5 burpees with pushup

            x 2

            Then 1.5min all out on each
            - frontal knees on heavy bag
            - power punches on heavy bag
            - freelance on heavy bag

            After work:

            Medium intense bike ride, medium hills up, flatter spots in the middle and hills up and down at the end. 1hr,
            Last edited by ~Rowdy~; 08-29-2012, 02:55 PM.

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            • Walked the dog 1.5 miles

              Five Rounds:
              Push Ups off the Power Stands x 20
              Flutter Kicks x 20
              TRX Rows x 20
              Jump Rope x 50
              Kettlebell Snatches x 10 each side
              Alternating Jump Switch Lunges x 20
              17:03

              3x2x40m - Sprint/Alternating Single Leg Bounds/Carioca
              "Suffer no guilt yee who wield this in the name of Crom"
              Quote on the Father's Sword

              Comment


              • 10 min warm up around the gym alternating between jogging forwards, sideways, sideways with foot crossover, backwards, lunges, pushups 1-10, jumping jacks, ski hops, heel kicks.

                x4 with partner
                10 burpees
                30 jab cross
                10 burpees
                right round house kick
                10 burpees
                left round house kick
                20 burpees

                3 x 30 seconds on 15 second rest
                freelance on heavy bag

                30 straight leg sit ups
                30 left side sit ups
                30 right side sit ups

                30 seconds for each of below
                hands under the bum, head up, straight legs, leg circles clockwise
                hands under the bum, head up, straight legs, leg circles counter clockwise
                hands under the bum, head up, straight legs, scissor legs side to side
                hands under the bum, head up, straight legs, scissor legs up and down

                5 sets of 10 to a beat bicycle crunches

                core stabilizer 1 min
                Last edited by ~Rowdy~; 08-30-2012, 12:32 PM.

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                • 10 miles. Mostly walking with 6 consecutive uphill sprints a 3/10s mile walk and 2 more uphill sprints plus approx 2 miles light jog.

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                  • AMRAP- 20 min

                    5x Burpees
                    10x pushups
                    15x situps
                    20x squats

                    Managed 10 rounds, maybe more but lost count bc I was gonna pass out ha

                    Comment


                    • Walked the dog 2 miles

                      Power Cleans 1-1-1-1-1
                      Push Press 3-3-3-3-3
                      Lat Pull Downs 3x10
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

                      Comment


                      • Walked 1/2 mile while doing dynamic stretching to warm up, then ran 18 50-yard sprints. Then I walked another 1/4 mile to cool down, and flipped a tractor tire 70 yards.

                        I'll be doing an hour of Brazilian jiu-jitsu at 11 AM.
                        "Don't waste your time, or time will waste you."

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                        • Walked the dog 2.2 miles

                          Deadlift 10-10-10
                          Bench Press 10-8-7-6-5
                          Back Squats 5-5-5-5-5
                          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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                          • 5 miles - walking and running intervals.

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                            • 3 mile walk

                              BBS Big Five

                              Went to rib festeval for my PWO meal....Destroyed about two racks.

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                              • 1.5 mile run
                                4x 400m sprints
                                12 assisted Pullups x4
                                45sec- 1:00 plank pushups/spidermans/planks

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