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  • Worked on front levers, skin the cats & not quite tucked back levers :-)
    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

    Originally posted by tfarny
    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/

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    • Barbell Complex 4x5 RDL/Row/Power Clean/Front Squat/Press (95lb load) Supersetted with Barbell Curls 4x10 (60lb)

      Three Rounds:'

      Push Ups x 20
      Incline Sit Ups x 20
      Back Extensions x 20
      Pull Ups x 10
      Dips x 10
      Alternating Spilt Squat Lunge x 10 each side
      2x40m Sprint
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • Originally posted by 70in2012 View Post
        ^^^^ Happy B'Day!

        Today's workout is the usual routine:
        30 close grip pull ups, 60 diamond push-ups, 90 free squats, 24 dips
        Why all close grip work if you don't mind me asking?

        I just walked the dog for a half hour and me and the ole lady had "kids are outa the house time "

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        • Ran a 5k with my 35 lbs rucksack. Legs day next.
          My Journal http://www.marksdailyapple.com/forum/thread74692.html

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          • Monday

            20 kb swings(35#), 1 Burpee
            18, 2
            16, 3
            14, 4

            Last one was 2 swings, 10 Burpees

            This sucked

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            • Hour yoga session, kipping Pullups to failure.
              I'm working on keeping the rhythm up and linking more than 5
              Also working on muscle ups!

              Indoor soccer game on the same night

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              • Can't do much at all at the mo other than cycle the 20 minutes to work as I have a sprained ankle that is healing. Although i'm desperately trying to find a pull up bar to buy to use at home.

                How many push ups is recommended and sit ups in short intervals as i'd like to do some tonight.

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                • 5 sets of 2 minute - planks.
                  Few but ripe.

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                  • Straight Ellyptical (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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                    • jump ropeX3 mins

                      2 mins KB swing (52lb bell)
                      2 min power pull (72lb bell)
                      2 min turkish get-up (35lb bell)

                      2 mins each

                      punches/elbows
                      kicks/knees
                      battle rope
                      bob/weave
                      plyo-box
                      agility ladder
                      double ended bag
                      speed bag.

                      2 mins Krav wonder ball

                      1 min plank
                      45 sec left side plank
                      45 sec right side plank

                      strech.

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                      • Sandbag day. bend down lift the bag from the floor (sort of deadlift) and hoist it up over the head and bring it down in the front and repeat. 5 sets of 10 rep each with a 22 Kg bag.

                        Calf rises.
                        Few but ripe.

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                        • 6 mile run with 30 lbs rucksack. My calves are toast.
                          My Journal http://www.marksdailyapple.com/forum/thread74692.html

                          Comment


                          • Two short circuits - total took less than 10 minutes:

                            Circuit 1 - Three Rounds:
                            Deadlift x10 (185lb)
                            Pull Ups x 10
                            24" Box Jumps x 10

                            Circuit 2 - Three Rounds
                            Push Ups x 25
                            In and Outs x 25
                            Mountain Climbers x 25
                            Burpees x 5
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

                            Comment


                            • I'm thinking pullups and kettlebells.

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                              • Yesterday:
                                25#x10 one-arm push press
                                10#x5 push ups
                                26#x15 one-arm row
                                13 inverted rows
                                Repeat 3x, minimal rest. Talk about an arm pump!
                                + handstand practice

                                Today, feeling sleepy:
                                .25 mile run
                                25 lunges
                                repeat 4x (~15mins)
                                + 90mins "core & calm" yoga.... Stretching, handstands, balance postures, pilates, relaxing :-)
                                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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