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  • Max push ups: 45 (up 10 on 9 days ago)
    Max pull ups: 16 (up 6 on a week ago)

    Chuffed :-)
    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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    • 10 round of 10 push-ups and 10 thrusters in 10:30

      3 rounds of vrock abs and Spider-Man planks

      I've been addicted to pull-ups. Working on getting the kipping rhythm down. I did 5, 4, 3, 2, 1.

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      • Sand bag routine again: 5 sets of 10 reps each. Each rep involves picking up a 22 kg sand bag from the floor and hoisting overhead.

        Parallel bar dips: 5 sets of 10 rep each.
        Few but ripe.

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        • AM:

          Straight Ellyptical (elevation 10, resitance 5) 30:00, 4 miles

          PM:

          Five Rounds:

          Medicine Ball Push Ups x 10
          TRX Rows x 10
          Vee Ups x 10
          TRX Pistols x 10 each side
          Sledgehammer Stirkes x 10 each side
          Pull Ups x 10
          Dips x 10
          Jump Rope x 50
          Kettlebell Snatches x 10 each side (20kg bell)
          Medicine Ball Slams x 10
          24" Box Jumps x 10

          33:15
          "Suffer no guilt yee who wield this in the name of Crom"
          Quote on the Father's Sword

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          • Today- fooled around on rings w pull-ups. So hard, but got the kipping rhythm down to link a few together.
            5 rounds
            20 lb wall ball x 5
            Box jumps x 7
            Sledge hammer hits on tire, 10 strong hand

            Tomorrow
            - fool around on rings, rope climbs

            3 rounds
            100ft lunges
            50 squats
            25 back extensions

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            • 2 hours of tennis in the morning. Another hour scheduled in the afternoon.
              Few but ripe.

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              • jogged 5 miles in the wind and rain.... it was awesome!

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                • AM:

                  Five Rounds:
                  Diamond Push Ups x 25
                  Flutter Kicks x 20
                  Dumbell Rows x 10 each side
                  Kettlebell Swings x 10
                  Double Kettlebell Presses x 10
                  Alternating Split Squat Lunge x 10 each side

                  Forget to press start on the timer. I'd guess somewhere in the 15 minute range.

                  PM:
                  Straight Ellyptical (elevation 10, resistance 5) 31:00 4 miles
                  One Mile Treadmill Run 7:13
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • SimplyFit routine - 3 sets of 10 reps of 1 pull up + 2 push ups + 3 squats (=30 pull ups, 60 push ups & 90 squats), followed by the usual Sand bag rountine - 3 sets of 10 reps of lifting 22 Kg sandbag from the floor and hoisting it above the head.
                    3 sets of 8 reps of parallel bar dips thrown in between.
                    Few but ripe.

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                    • 20:10 Ellyptical Intervals (elvation 10, resistance 5) 16:00
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

                      Comment


                      • Today is a beach walk with bare feet so I can be grounded. It doesn't hurt that it's 75 degrees and sunny here in southern California.

                        I do my gym workouts (modified 5x5 at the moment) on Tuesday, Thursday and Saturdays.

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                        • Krav got canceled due to sandy...

                          Workout at home!

                          Jump rope 5mins
                          shadow kickboxing 5mins

                          Half hand-stand push-up 5X5
                          decline push-ups 10X5
                          lunges 10X5
                          Chin-ups 3X5 negatives 7X5

                          Shadow kickboxing 5mins

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                          • Hurricane Sandy has me stuck in my house. I did some handstand pushups, some regular pushups, dips and curls.
                            Fitness Wayne | Paleo Health, Exercise and Weight Loss Blog
                            Fitness Wayne Facebook Page

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                            • bench press, deadlifts.

                              may do some sit ups later in the evening.
                              Few but ripe.

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                              • One legged body weight squats, forward and backward lunges, plate drag to work the hamstrings. Then walking in place for 30 minutes. Cause of the hurricane I had to workout at home today. My legs were so weak after all the one legged squats. I think I will feel it tomorrow.
                                Fitness Wayne | Paleo Health, Exercise and Weight Loss Blog
                                Fitness Wayne Facebook Page

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