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  • Power cleans, working on form so only 150 pounds for safety.
    Crohn's, doing SCD

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    • Originally posted by Knifegill View Post
      Power cleans, working on form so only 150 pounds for safety.
      Nothing wrong with 150 - I'll regularly go with only 135 if I'm sore and just work speed of the bar.
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • Three Part Cardio:

        Ellyptical Two Mile (elevation 10, resistance 5) - 16:00
        Treadmill Mile - 7:00
        Stairmaster Mile (level 14) - 6:48
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

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        • Morningcardio 6.45 AM - 7.45 AM: Stair-sprints 25 sec X 12, barefoot jogging in the beach for 25 min, swimming in the Pacific Ocean for 2o min.

          Weight-training 4.30 PM - 6.PM:
          Weighted dips 4 X 6,3,2,1 (ext. set)
          Barbell scull crucher. 4 X 12 in superset with barbell curl 4 X 10.
          Pulldown 4 X12,
          Pull-ups 4X15
          bent-over rowing 4X8
          Incl. dumbell press 4 X12
          Flies 4 X15
          pullower 4X15
          cable cross-over 4X15 in superset with sitting cable row 4X15
          Rope-pulldown to thights 4X12
          dumbell laterals; 4X10
          "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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          • Yesterday was chest, shoulders and tris.

            Weighted dips - 6 sets
            Flies - 3 sets
            Over head press - 5 sets
            Lateral raises - 2 sets
            Over head cable extensions - 2 sets, no break except to lower weight, immediately go to
            Pressdowns - 2 sets, no break.
            My Journal http://www.marksdailyapple.com/forum/thread74692.html

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            • 4x6 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb) Supersetted with Barbell Curls (70lb)

              3 Rounds:

              Diamond Push Ups x 20
              Incline Sit Ups x 20
              Back Extensions x 20
              Pull 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

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              • walkin the doggie
                stretching
                sit ups
                Primal (2013)
                Locavore (locally grown foods when possible)
                Training consists of Muay Thai, BJJ, weight training, and mountain biking

                Would like to be in good shape by my 36th Birthday (07-07-2013)

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                • 5.5 mile run with 35 lbs rucksack.
                  My Journal http://www.marksdailyapple.com/forum/thread74692.html

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                  • 4 sets of dead lifts.

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                    • Not much, just alternating step ups on a 6" step for about 30 minutes (the length of the first period of the Avs v Kings game)
                      Healthy Bucket List:
                      • Summit all of Colorado's 14-ers
                      • Hike the Appalachian Trail
                      • Do a real pull-up
                      • Run a 5k
                      • Be "Hot For Training Camp"



                      Check out my journey at Outdoor Amy's Blog.

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                      • Back day today.

                        Bent over rows - 5 sets.
                        Pullups - 3 sets.
                        Shrugs - 3 sets.
                        bent over lateral raises - 2 sets.
                        Dumbbell curls - 2 sets.
                        Incl dumbbell curls - 2 sets.
                        Hammer curls - 1 set.
                        My Journal http://www.marksdailyapple.com/forum/thread74692.html

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                        • Ellyptical Two Mile (Elevation 13, Resistance 7) 15:25
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

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                          • So, feeling a little wrung out and "crunchy" today, so I believe I'll take the next couple of days off.
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • For my workout today I decided to test my "mastery" of the Primal Essential Moves as laid out in the Primal Blueprint 21 Day Transformation. For the most part I did about as I expected - 15 chair assisted pullups, 25 incline pushups, and 60 baseline squats. But I was horrified and humiliated that I couldn't even go a full minute in the hands and toes plank. I'll definitely need to work more of those into my strength workouts.

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                              • Today it was a 75 minute qi gong class with the amazing Xie Ling (60-something instructor).

                                So funny, I look at the gym workouts some of y'all are doing (and that I used to do), and I gotta say, I don't miss it one bit. Been doing the Master series YAYOG (one-arm pushups, one-leg squats, and other butt-kickers), usually outdoors, and I hope to always workout outdoors and free. I understand those who want to take it to that level...but, man, I don't miss it...

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