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  • Today is deadlifts, squats and glute bridges, and an hour of slow speed/high resistence recumbent biking. I love this day. It's butt day.
    be the hair that knots with my hair
    - - - - - - - - - - - - - - - - - - - - - -
    primal since oct. 1, 2012

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    • warm up, bench 170/8 160/10 155/12, push ups 25/2, cool down, snowing today no rays.

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      • Yesterday - P90X and 3 mile run
        Today - P90X and Karate
        "Suffer no guilt yee who wield this in the name of Crom"
        Quote on the Father's Sword

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        • Lats:
          - Weighted pull-ups: 6 series of 6 reps, with 6 additional kilos (T-grip)
          - Weighted pull-ups: 6 series of 6 reps, with 6 additional kilos (reverse grip)
          - Pull-ups: 2 series of max reps with no additional kilos (reverse grip)

          Legs:
          - Duck walk (first time I tried it)

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          • warm up, squats, cool down, cloudy no rays.

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            • Last night:

              Deadlift: 255 x 5/285 x 3/320 x 8
              Press: 112.5 x 5/122.5 x 3/137.5 x 3
              Kettlebell Snatch: 60# 3 sets of 10L,10R
              Dips: bw+12 x 10/bw+24.5 x 6/bw+37 x 13

              Cooldown: 2 hours of rearranging condo, including moving all living room furniture down a flight of stairs, all weight training equipment up to the loft.
              The Champagne of Beards

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              • Worked the shoulders today.

                3 sets each of Shoulder Presses, Lateral Raises, Front Raises, and Push Presses. This marks the end of my first full week of strength training. I work Chest and Triceps on Mondays, Back and Biceps on Tuesdays, Legs on Thursdays, and Shoulders on Fridays. Rest days on Wednesdays, Saturdays, and Sundays.

                Looking forward to a couple of days off because I am definitely sore from this week!
                SW: TBD lbs / CW: TBD lbs / GW: 185 lbs

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                • Squats, rackpulls (160KG X 4, PR ), glute ham raises, back bridges.

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                  • Deadlift, Squat, Leg press (High intensity)
                    I am not a bodybuilding/fat loss/strength training "guru" BUT I achieved a lean state with ease after learning the correct way to train and eat and I want to HELP YOU achieve the same.

                    Getting fit is also about managing your mindset:
                    http://getfitmindset.com

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                    • BBS workout

                      chest press
                      pulldowns
                      leg press
                      shoulder press
                      compound rows

                      2 miles with the kid and dog slow jog

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                      • Alright, I've been doing a combination of P90X and the following for the past week:

                        Mon – Kettlebells and Karate
                        Tues – Run
                        Wed – Karate
                        Thurs – Run
                        Fri – Off
                        Sat – Gym – Barbell Bench, Squat, Deadlift, Row, Press, and Clean Variations (3 exercises per week).
                        Sun – Off or Yoga

                        So in the AM I do p90x, in the evening, the above workout. The past 2 days have looked like this:
                        Yesterday:

                        Bench Press 10-10-10
                        Deadlift 10-10-10
                        Back Squat 10-10-10
                        Lat Pull Downs 3x10

                        Today: 3 mile Run and 75:00 Yoga

                        Back is feeling really good, joints are actually feeling ok. Can't believe how much easier p90x is than the last time I did it 4 years ago, but I guess all those complexes, densities, and timed sets really did a job on my cardio. Second phase I'll probably hybridize with Insanity to push the intensity up a little bit.
                        "Suffer no guilt yee who wield this in the name of Crom"
                        Quote on the Father's Sword

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                        • 90 minutes of "competition team" jiu jitsu. Means you get to train with the biggest, toughest guys for long rounds with short breaks.
                          The Champagne of Beards

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                          • 30 minutes of "core/back" work bodyweight
                            20 minutes goofing on a foam roller
                            1 mile walk the dog

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                            • Tabata class. 20s/10s x 8 for each exercise

                              Burpees
                              Lunge press 20lbs
                              Skip rope
                              Wall sit with 20lbs front raise
                              Plank variations
                              Mountain climbers

                              This is a fun class. I think I'm gonna go back in on thursday.

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                              • Partial chinups
                                Partial pullups
                                Hanging leg raises
                                Forward bend and back bridge - pushed myself up from the floor into a back bridge the first time today
                                Hamstring stretches for splits
                                Last edited by eKatherine; 03-20-2013, 05:57 PM.

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