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  • Yesterday - Rest Day

    Today:

    20:40 Ellytpical Intervals (elevation 10, resistance 5) 15:00

    50 Push Ups
    25 Sit Ups
    25 Back Extensions
    15 Pull Ups
    25 Dips
    10 Burpee/Box Jumps
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

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    • Chin-up day. I'm still working on achieving my first chin-up. I have a pull-up bar mounted on some beams at exactly the height I can grip while standing barefoot under it. I have a set of eight 12" pieces of 2x10s. I stand on the floor and pull myself up as high as I can, then hold for 5 seconds. I put a piece of 2x10 under the bar and a minute later I pull up again. I repeat until I am done. Each time I add a piece of 2x10 to the stack, I can go higher, until with the full stack (12") I can pull myself up to the point where my chin is up to the bar.

      Usually by the time I have finished this I am too tired to do any more.

      I do this every other day, and each workout I get stronger. My shoulder development is truly impressive. I hope to be doing chin-ups in a month or two, at which point I will begin working on pull-ups.

      I also did some light squats, which I have gotten accustomed to doing as part of my daily activity, rather than as a "workout". I may add weight to the empty Olympic bar in the near future, as it is getting easy.

      I am thinking of going for a 4.5 mile walk in the cold. What is an IF for, if not to burn calories during your morning workout?

      Comment


      • 5 min warm up on the rowing machine

        8 min total circuit with 1 min exercise station with no rest except moving to the new station

        1. Heavy bag punches and kicks
        2. Tractor tire flip
        3. Medicine ball bounce and wall throw
        4. Farmers carry
        5. Sledgehammer on tire
        6. Kettlebell swings
        7. Sandbag throw
        8. 20" box jumps

        Finished of with 4 rounds of pull ups / chins for max reps

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        • Front Squats: 135x5, 145x5, 155x3, 165x3, 175x2(three sets for the doubles).
          Then some negative pull-ups

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          • Today my workout is:

            - moving at a slow pace for at least 4 hours
            - squatting
            - lying down/standing up unnumbered times
            - keeping balance on precarious supports

            In short: housecleaning

            - occasionally: sprinting (what is smelling like th... damn the oven!!!)

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            • Doing a combination of YAYOG and Al Kavadlos bar work with great results, I'm 48 and feel pretty good 3 months in, want to do the human flag by Xmas.

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              • Five Rounds:

                TRX Rows x 10
                Divebomber Push Ups x 10
                Flutter Kicks x 20
                Chin Ups x 10
                Jump Rope x 50
                Kettlebell Snatches x 10 each side
                24" Box Jumps x 10

                21:01
                "Suffer no guilt yee who wield this in the name of Crom"
                Quote on the Father's Sword

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                • Swam.
                  >> Current Stats: 90% Primal / 143 lbs / ~25% BF
                  >> Goal (by 1 Jan 2014): 90% Primal / 135-ish pounds / 20-22% BF

                  >> Upcoming Fitness Feats: Tough Mudder, June 2013
                  >> Check out my super-exciting journal by clicking these words.

                  Weight does NOT equal health -- ditch the scale, don't be a slave to it!

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                  • Deck of cards workout, consisting of pull ups, standing Russian twists, ball circles, and medicine ball sit ups. Sucked in a good way

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                    • Overhead press, chinups and dips.

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                      • 6 mile slow run

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                        • 5 sets of deadlifts
                          1 set weighted dips
                          1 set weighted chins
                          sauna

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                          • Incline Bench Press 5-4-3-2-1
                            T-Bar Rows 10-10-10-10-10
                            Front Squats 5-5-5-5-5
                            Corn Cob Pull Ups 5x5
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

                            Comment


                            • 75 minutes walking with about 20 minutes of plyometrics intervals.

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                              • Establishing a 1 rep max Snatch/Clean and Jerk in 20 minutes each.

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