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  • Ran a mile in 11:21 (best yet). Pushups.

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    • I increased my deadlift weight by ten pounds so I was pretty chuffed about that. In the past week I haven't been arsed to do any kind of cardio at all except Wii Fit Plus running in place, so I feel sort of lazy, but I have been lifting heavy all week.....
      be the hair that knots with my hair
      - - - - - - - - - - - - - - - - - - - - - -
      primal since oct. 1, 2012

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      • Yesterday:

        Turkish Get-ups
        KB snatches
        Pistol squats
        Inclined DB rows
        Trapbar deadlifts
        Chest presses
        Plate hinge/pull
        monster rope tabata

        I need to get better at posting on this thread, it does help to report in.

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        • Today is 5/5/5+ day for Press, Deadlift, and Dips. I'll probably fool around with a few singles on power cleans just to keep reinforcing some form issues I've been trying to clean up.
          The Champagne of Beards

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          • Tabata class:

            8 exercises for 8 sets of 20/10

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            • 1 hour of yoga this evening.

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              • Walked 5 miles, including steep hills. Did a chinup workout.

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                • Chest and Back today:

                  BB Bench Press (15,10,6,3,3 reps with increasing weight) super setted with 10 body weigh pullups - 5 Sets
                  BB Incline Press super setted with Seated Pulley Row - 3X10
                  Supine DB Laterals super setted with One Arm DB Row - 2X10
                  DB Pullovers 2X10
                  Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

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

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                  • 20 minutes rowing machine
                    3 x 10 lat pulldowns - first 2 at 35 lbs and last set 45 lbs
                    3 x 10 seated row 45 lbs
                    3 x 10 kettlebell lateral raise 5 lbs
                    3 x 15 goblet squats with 15 lb kettlebell

                    was going to do some incline pushups and australian pullups on the smith machine, but some guy was hogging it and I didn't have enough time.


                    and I've been greasing the groove with sissy squats off and on all day.

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                    • 75-90 minutes of BJJ "Open Mat." This means hard training of 7-ish minute rounds with <1 minute rests. My favorite "class" of the week.
                      The Champagne of Beards

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                      • Just finished my third day/first week of Mark Lauren's Body By You strength training program. Loving it so far!
                        *Sara*

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                        • weighted chins x 3 drop set x 3
                          weighted dips x 3 drop set x 3
                          compound rows x 5
                          shoulder press x 5
                          leg press x 7
                          squat x 10 with a bottom pause
                          push ups x 7

                          did everything at about a 5s/7s cadence to muscular success

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                          • 6 miles - 4 miles at a 13 to 14 minute pace 2 miles walking. About half on wooded trails. Was going to fast today, but got home and suddenly wanted eggs scrambled in butter.
                            Last edited by Lynna; 04-21-2013, 10:39 AM.

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                            • monkey around at the park with my kids. Got some serious ROBAT going on after yesterdays workout though.

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                              • Conditioning today, several tabatas mixed with some sprints.

                                What is 'ROBAT'?

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