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  • 6.25 miles running.
    10 x14 kettle bell swings in Tabata intervals
    3x5 standing overhead press
    3x5 ATG Back Squats
    3x10 calf raises
    Stationary Bike Intervals 30:10 Sprints

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    • Christmas morning I did a 15 mile ruckmarch with a 40 lbs rucksack. I ran the last 5k of it.

      26 DEC - upper body lifts. Dumbbell inc bench press super set with Pull ups. Followed by super sets of bent over rows and flies and super sets of overhead press and shrugs.

      27 DEC - 6x500m row sprints with 1 minute break.
      My Journal http://www.marksdailyapple.com/forum/thread74692.html

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      • Straight Ellyptical (elevation 10, resistance 5) 45:00 5.13 miles
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

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        • Time to change things up. Tried to go as posterior chain as possible in this workout. Took up residence in the power cage in the corner of the gym and stayed there for an hour.

          Power Cleans 5x5
          Press 5-5-5-5-5
          Deadlifts 3x10
          Shrugs 10-10-10-10-10
          Pull Ups 3x10
          Upright Rows 3x10

          Will be feeling this one tomorrow.
          "Suffer no guilt yee who wield this in the name of Crom"
          Quote on the Father's Sword

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          • Kun Tao class.

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            • Was pressed for time, so workout was a little short today:

              Bench Press 5-5-5-5-5
              Back Squat 5-5-5-5-5
              Seated Close Grip Rows 5x10
              Kettlebell Snatches 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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              • Today is the day off! Time for the complete recovery

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                • boinking in the shower. ending 2012 with a bang.
                  Julia
                  Starting Weight 235 - Dec 1, 2010
                  Started Primal Mid January 2011
                  Current Weight 183
                  Goal 160



                  Get Outside Already!

                  http://moderndayfitandfood.wordpress.com/
                  http://moderndaydesigns.wordpress.com/

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                  • Ellyptical 2 mile (elevation 12, resistance 6) 14:43
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • Been reading about how there is a big push for everyone to get outdoors and hike to start off the New Year in a healthy way, so I believe I will be doing that today.
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • 5 sets of 3 closed grip pull ups + 5 diamond push ups + 5 air squats.
                        Follwed by 5 sets of 5 reps each of weighted squats, military press and bench press.
                        Few but ripe.

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                        • Posterior Chain Workout - went heavier on everything today:

                          Power Cleans 5x3
                          Push Press 3-3-3-3-3
                          Deadlift 10-10-10
                          Shrugs 10-10-10-10-10
                          Lat Pull Downs 3x10
                          Upright Rows 3x10
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

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                          • Morning cardio: Stair sprints 12 X 20 sec, (7 at 90 %), LISS jogging for 25 min, powerwalk 20 min.

                            Afternoon weight training:
                            Straight arm pull down on pulley-machine 3 X 12 (warm Ups)
                            Pull-ups 5 X 12 – 20
                            Pull-down to chest 4 X 12 -15
                            Row-machine 4 X 12 – 15
                            Bench-press 5 X 8 – 12
                            Incl. DB press 3 X 10 – 12
                            Chest flies 3 X 15
                            DB pullover 5 X 15 – 20
                            Dead lift 5 X 4 - 8
                            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                            - Schopenhauer

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                            • jump rope 1 minute, 5 push ups, 5 pull ups, 5 bodyweight squats. Repeat 5 times. Kinda quick easy workout. 28 degrees in my garage made it fun.

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                              • Originally posted by jmday View Post
                                boinking in the shower. ending 2012 with a bang.
                                That DOES sound good...not gonna happen, though. So, today is strength training with the praxis. I found out about praxis on MDA. praxiseverywhere.com Great work out.


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