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  • 10x 20 second rowing sprints, with 1 min in between each
    Paleo since 22nd Oct. 2012

    F/21/5'7"
    SW: 163 lb 22/10/12
    CW: 154lb 1/12/12
    GW: ~140 lb

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    • Front Squats 5-5-5-5-5
      Good Mornings 5-5-5-5-5
      Incline Bench Press 5-4-3-2-1
      Incline Rows 5x10
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • Intervals today. Walked one mile to the gym, changed and ran 1/2 mile to the high school track and did 8 X 10 100 meter sprints, then jogged back to the gym and did a quick 15 pullups and 15 DB supine presses just for fun. Felt wonderful and invigorated during my walk home.
        Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

        https://www.facebook.com/PaleoJourne...?ref=bookmarks

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        • 30-20-10

          55 lb squats
          35 lb kb swings

          Practiced power cleans 5x5x5
          Practiced snatch form too

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          • An hours worth of snow shovelling - 5 inches off of our double car driveway - and there is already about 3 feet of snow on the grass so it has to be thrown quite a ways.

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            • 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

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              • 10k run - 55 minutes.
                sigpic

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                • Deadlift 3x10
                  Bench Press 3x10
                  Back Squat 3x10
                  Seated Close Grip Rows 3x10
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

                  Comment


                  • AM:
                    Straight Ellyptical (elevation 10, resistance 5, s/m 230) 20:00, 2.64 miles

                    PM:
                    Yoga 60:00
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

                    Comment


                    • 3x5 Barbell Complex RDL/Row/Power Clean/Front Squat/Press (95lb) supersetted w/barbell curls 3x10 (60lb)

                      3 Rounds:
                      Push Ups x 20
                      Incline Sit Ups x 20
                      Back Extensions x 20
                      Chin Ups x 10
                      Dips x 10
                      Alternating Split Squat Lunge x 10 each side
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

                      Comment


                      • Just did 3 Rounds of:

                        Pullups x 12
                        Chinups x12
                        Side to Side Squats x 30 each leg
                        Decline Pushups x30
                        Up/Down Planks 90 seconds
                        Up/Down Side Planks 45 seconds each side

                        Tonight 90 minutes of MMA training
                        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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                        • Straight Ellyptical (elevation 10, resitance 5) 20:00
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

                          Comment


                          • Deadlift: 4-4-4-2-2
                            Overhead Press: 3-3-3-3-3
                            Negative Pullups (slowly lowering): 5-5-5-5

                            I really need to build up strength in my lats/biceps. I just cut a lot of bodyfat and STILL struggle to eke out one strict pullup.

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                            • 2 sets of 25, 3 finger pull ups
                              10 tabatas:-)
                              Free your mind, and your Grok will follow!

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                              • 10 x 20 sec rowing sprints, with 1 min slow in between

                                Man i feel good this morning
                                Paleo since 22nd Oct. 2012

                                F/21/5'7"
                                SW: 163 lb 22/10/12
                                CW: 154lb 1/12/12
                                GW: ~140 lb

                                Comment

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