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  • New Year's Day workout -
    Bent over row - 8 sets of 5
    Pullups - 3 sets of 5
    Deadlift - 5 of 5
    Standing over head press - 5 sets of 10
    Lateral Raises - 2 sets of 8

    03 JAN - Tried to do 500 meter sprints on the rower and my back protested vigorously after the previous workout. Did two sprints and switched to 20 minutes on the stair climber.
    My Journal http://www.marksdailyapple.com/forum/thread74692.html

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    • Beautiful spring like morning in NoCal, woke up and decided to do a 3 mile tempo run to see where my fitness is. Ran it in 23:51, not real fast but not bad for a 60 year old. First time I've broken an 8 minute mile average in a very long time. I am sure my interval training is the reason.

      I asked a 70 year old friend at the gym what he was training for and he said his 80s...Ha Ha!...Thought was funny
      Last edited by canuck416; 01-04-2013, 11:57 AM.
      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

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      • 04 JAN

        2 mile run

        Weighted Dips - 45lbs 3 sets of 5
        BW Dips - 2 sets of 5

        got kicked out of the gym so they could clean it. Sigh.
        My Journal http://www.marksdailyapple.com/forum/thread74692.html

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        • 2 Rounds
          800 m run
          30 pullups
          30 front squats (115)
          30 toes 2 bar
          30 power cleans (115)
          http://meatsleeprepeat.com/
          http://ternioncrossfit.com/

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          • BBS big five...

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            • Stair combo machine and crunches/ planks
              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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              • Hill sprints.

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                • Power Cleans 5x5
                  Push Press 5x5
                  Deadlifts 3x10
                  Barbell Shrugs 3x15
                  Barbell Rows 3x10
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • Back Squat 5x5
                    Bench Press 6-5-4-2-1-4-5-6
                    Kettlebell Snatches 3x10 each arm
                    Pull Ups 3x10
                    Unweighted Walking Lunges (testing the groing out) 3x10
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • Weighted dips - 8-6-4-6-10-10.
                      cable flies - 3 sets.
                      Standing over head press - 8-6-4-3-10.
                      Lateral raises - 2 sets.
                      Over head cable extensions - 12-10 (no rest in between and immediately jump to next tricep exercise)
                      Pushdown - 8-8 (no rest between sets again)
                      My Journal http://www.marksdailyapple.com/forum/thread74692.html

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                      • Ellyptical 2 mile (elevation 13, resistance 5) 15:53
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • Due to work I have to fragment my workout.

                          Every hour I do a combo of 25-30 push ups min.
                          30 squats or lunges
                          5 flights of stairs (rotate with the squats/lunges)
                          Abs - Planks (10 - 20 minutes)
                          Stretching.

                          By the end of the day I do between 175-200 push-ups, 175-200 squats, 15 minutes of planks and 3-5 times on the stairs. I sit all day so I have to break it down to keep energy levels up.
                          Today is a new day. You will get out of it just what you put into it. If you have made mistakes, there is always another chance for you. And supposing you have tried and failed again and again, you may have a fresh start any moment you choose, for this thing we call 'Failure' is not the falling down, but the staying down.

                          Mary Pickford

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                          • bent db row 3x10
                            bench 3x10
                            squat 3x10
                            pull ups
                            chin ups
                            calf raise
                            hammer curl
                            dips

                            My hamstrings are officially ANNIHILATED

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                            • 4.5 mile run. Coughing up Afghan dust for an hour counts as my Ab work.
                              My Journal http://www.marksdailyapple.com/forum/thread74692.html

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                              • Today maybe a rest day. Last night was 3 sets of 10 half handstand pressups and 3 sets of 20 flat straight leg raises as per convict conditioning.
                                Do what you love and do it often. If you don't like something, change it. if you don't like your job, quit. If you don't have enough time, stop watching tv. If you are looking for the love of your life, stop, they will be waiting for you when you start doing the things you love. Stop over analyzing, life is simple. When you eat, appreciate every last bite. Some opportunities only come once, seize them.

                                https://www.facebook.com/ForgedFromFat

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