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  • 4 mile run for me today!
    SW: TBD lbs / CW: TBD lbs / GW: 185 lbs

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    • half hour of one on none basketball
      half hour walking

      6 sets of deadlifts

      Very satisfied with the workout and my own effort/intensity, but came up a rep or so short of my goals on a couple sets. I normally train fasted at 12-1pm or so. Today went out at 8AM. Could be just my blood wasn't pumpin yet, or could be I'm just not a morning person....could be those damn weights on the sides of the bar too i suppose . Just seems to me throughout my life trying to do heavy lifts in the morning are consistently sub stellar. Just a personal observation.

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      • 35 minutes today which included the following:

        3 rounds of 5 kettlebell squat/cleans, 10 TRX racked rows, 15 ABMAT extended situps

        800 meters sled-dragging (sled behind me). 800 meters = 4 laps

        Lap 1 - 25 pound weight on sled
        Lap 2 = 50 pounds weight
        Lap 3 = 75 pounds weight
        Lap 4 = 100 pounds weight

        At the end of the 4th round I was done Walked a lap or two to cool down then it was off to the shower and my workday. I really enjoyed this workout and I will repeat it. I think I should finish the mile by 4 more laps - decreasing by one 25 pound plate each time.

        I certainly "get" that people like to workout outside - and I do when it comes to riding, hiking, etc. However I also really enjoy my intense gym work and I work with a great professional who is very good at getting maximum effort out of and benefits for his clients. I do not understand why anyone would put down what others enjoy simply because it isn't for them.
        Last edited by Catrin; 01-29-2013, 10:05 AM.

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        • 4x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb) Supersetted with Barbell Curls 4x8 (70lb)

          Three Rounds:

          Push Ups x 20
          Incline Sit Ups x 20
          Back Extensions x 20
          Pull Ups x 10
          Dips x 10
          Mountain Climbers x 20
          "Suffer no guilt yee who wield this in the name of Crom"
          Quote on the Father's Sword

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          • 2 mile run today.

            I'm also going to do some strength training later on this evening for the first time in ages.
            SW: TBD lbs / CW: TBD lbs / GW: 185 lbs

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            • Yoga - 45:00
              "Suffer no guilt yee who wield this in the name of Crom"
              Quote on the Father's Sword

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              • laziest walk you can imagine for about a half hour. I was passed by several snails and maybe even a rock.

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                • Morning: Stair sprints, beach jogging and swim in the sea as usual for around an hour.

                  Afternoon: I have now cut my weight program in less than the half, doing far less volume and focusing on putting on more load, trying to cash in some gains from the usual high-volume routine.

                  Arnold press 2X10(warm-up)
                  Press behind neck 2 X 6,2,1,1,1,1
                  Weighted dips 2 X 6,2,1,1,1,1
                  Barbell Curl 2 X 10, in superset with EZ decline triceps ext. 2 X 10
                  Low incline dumbell curl 2 X 12, dips-machine 2 X 12, preacher-curl 2 X 18, dips on bench 2 X 40 (Giant set)
                  Lateral dumbell raise 2 X 12
                  "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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                  • today was mobility day .. used a band , a broom handle , a foam roller and a couple of hard rubber balls to work on my shoulders , t-spine and neck .... have got awesome external rotation in my shoulders atm ... might go 4 min AMRAP with overhead squats and a broom handle , that should burn it in some , shame to let it go to waste !!
                    http://www.facebook.com/pages/Paleo-...43036789093004

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                    • Heavy Barbell Complex 5x3: Squat Clean/Power Clean/Front Squat (135lb)
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • Ellyptical Mile (elevation 12, Resistance 6) 7:25

                        Treadmill Mile - 6:52
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • 1 hour yoga

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                          • 500 m row
                            40 squats
                            30 sit ups
                            20 knee push ups
                            10 jumping pull ups

                            Planning some relaxing yoga for 30-45 min later.
                            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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                            • Deadlift 3x10
                              Bench Press 3x10
                              Back Squat 3x10
                              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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                              • One set of each:

                                Pull Downs
                                Leg Press
                                Shoulder Press
                                Compound Rows
                                Chest Press

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