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  • Body armor and gear run/hike up Kokohead.
    "Go For Broke"
    Fat Kine-230/24% @ 6'2"
    Small Kine-168/9%
    Now- 200/8%
    Goal- 210/6%

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    • 20:20 Ellyptical Intervals (elevation 10, resistance 5) 20:00
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • 4x8-11 barbell hip thrusts (-10% each set, 135-110#)
        6x4 chin-ups
        3x6 weighted push-ups, 10#
        2x8x100# hack squat
        3x60sec weighted planks, 10#
        +
        10min rowing
        15min biking

        75min of gentle yoga this evening, and possibly an hr or so of slow biking/walking while listening to Robb Wolf and Chris Kresser. Love podcasts!
        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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        • Just finished lifting:

          1x5, then 2x3:

          Bench press - 180 lbs., then 195 lbs.
          Squat - 185 lbs., then 200 lbs.

          3x5:

          Bent-over row - 170 lbs.
          "Don't waste your time, or time will waste you."

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          • Yesterday:

            5 K Chicago HIV/Aids awareness walk

            Today:

            #55 Kettle bell, 75 swings

            #40 Kettle bell, 20 single arm swings

            #40 Kettle bell, 10 Chalice Squats

            10 Bossa crunches (ala Timm Ferriss)

            60 sec. Plank

            30 sec. each side Plank

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            • 3x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (105lb) supersetted with Barbell Curls 3x10 (60lb)

              Three Rounds:

              Push Ups x 20
              Incline Sit Ups x 20
              Back Extensions x 20
              Chin Ups x 10
              Dips x 10
              Ice Skater Jumps 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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              • Full Body Workout. Five sets, five reps each (not counting warmups)

                Squats: 250 or so
                DB Bench press: 65 or 70 lbs dumbbells
                Pulldowns (About 160)
                Situps (sets of 10-15)

                I'll probably do 30 minutes of light cardio beforehand.
                ----------
                Primal since August 2012. CW: 317.

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                • 60-minute ZUMBA class! I love dancing. I also did 10 pushups, 100 situps and 5 lb. arm curls until fatigued.

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                  • Lifted weights today:

                    1x5, then 2x3:
                    Deadlift - 315 lbs., then 330 lbs.

                    3x5:
                    Upright row - 150 lbs.
                    Shoulder push ups

                    Also went for a 1 mile walk.
                    "Don't waste your time, or time will waste you."

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                    • 1.5 mile jog, 1 mile of 20 second sprint, 15 second rest

                      10 Burpees, 10 breaths, 9 Burpees, 9 breaths, 8 Burpees, 8 breaths...... All the way to 1.

                      Um this kicked my ass ha

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                      • 1 minute squat jacks, 1 minutes burpees, 2 minute plank include 30 seconds of spider mans, 20 minutes of simple fit, level 5 day 1. then this evening a 2 mile walk.

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                        • Three Rounds:

                          Divebomber Push Ups x 10
                          TRX Rows x 10
                          Oblique Vee Ups x 10 each side
                          Kettlebell Swings x 10
                          Pull Ups x 10
                          Dips x 10
                          Kettlebell Snatches x 10 each side
                          Burpees x 10

                          15:08
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

                          Comment


                          • Yesterday Afternoon

                            Three Rounds:
                            Push Ups x 30
                            Flutter Kicks x 20
                            Pull Ups x 10
                            Kettlebell Clean and Press x 10 each side
                            24" Box Jump x 10

                            12:15

                            This Morning:
                            Treadmill Mile 6:48
                            Ellyptical Mile (elevation 12, resistance 6) 7:29
                            Treadmill Mile 6:15
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • Power Clean 1-1-1-1-1
                              Press 1-1-1-1-1 (185lbs Ties Pr)
                              Pull Ups 3x10

                              Ellyptical 2 mile (elevation 10, resistance 5) 14:43
                              "Suffer no guilt yee who wield this in the name of Crom"
                              Quote on the Father's Sword

                              Comment


                              • I do starting strength, with some addition exercises appended, so todays workout was as follows:

                                5x5 Squat
                                5x5 Press
                                5x5 Rows
                                6x2 pullups
                                different core exercises, working towards eventually achieving a planche.

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