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  • yesterday - 10 min rowing machine

    deadlifts (with a curl bar cuz the cheapass fitness center at work doesn't have barbells)
    goblet squats with a 15 lb kettlebell
    lateral arm raises
    lat pull downs
    seated rows
    australian pullups
    incline pushups

    today will be an easy 35 min on the elliptical.

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    • Today is standing presses, deadlifts, and dips 5/3/1 day. Not sure what all the lifts are, but I press 145 and pull 370 for AMRAP.
      The Champagne of Beards

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      • Yesterday was 45 mins of Squash - count it as sprints and speed work. Today is a "rest" day which means a nice walk.
        There are only two options regarding commitment, Youre either in or your out. Theres no such thing as life in between. Anonymous

        "Das Beste oder nichts" - Gottlieb Wilhelm Daimler

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        • Took my pooch for her morning walk when it was cold but sunny & beautiful out. Was just about to take her out for her 2nd walk of the day when it started hailing so it looks like I'll just do 30 minutes on my elliptical.

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          • Geocaching today, so lots of walking. Yesterday I did the following in my 30 minute workout:

            3 sets of the following 5 exercises for time - 8 reps for each and 16 total for the lunges (after warming up of course):

            • Zurcher Front Squats (flexibility problems prevent traditional version)
            • Racked TRX Rows
            • Deadlifts
            • Dips (table)
            • Kettlebell Lunges (8 each side)


            2 minute break between sets, and the weight went up significantly for the Zurcher squats and deadlifts.

            The last thing was to do back squats for 5 minutes. I racked the bar every 30 seconds and did 5 air squats. after this I was done, and I was done!

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            • 1/2 mile swim, against the current bringing the high tide in. It kicked my ass!

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              • Tonight's was 75+ minutes non-stop BJJ training. Tomorrow's is a 3-mile trail hike in the sun with my current special lady friend, followed by some champagne-glass bicep curls on her balcony to celebrate her contract being renewed.
                The Champagne of Beards

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                • It was bench day at the gym. Despite being sleep deprived (4 hours sleep, 9 hours work, and a few drinks yesterday) I managed to set a rep pr.

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                  • 45lb weighted chins/drop set to BW chins
                    55lb weighted dips/drop set to BW dips
                    leg press/drop set 50lb less

                    ^ this was done HIT style to failure

                    did a few sets of extremely light squats at the end.
                    Last edited by Neckhammer; 04-28-2013, 03:58 PM.

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                    • This morning:

                      100 air squats
                      30 second high plank
                      90 pushups
                      30 second high plank
                      80 TRX rows
                      30 second high plank
                      70 abmat situps
                      30 second high plank
                      60 burpees
                      30 second high plank
                      50 modified deck squat
                      30 second high plank

                      All of the above in just under 28 minutes, not counting warming up prior to this.

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                      • 5 minutes rowing machine

                        goblet squats w/15 lb kettlebell
                        deadlifts
                        australian pullups
                        incline pushups
                        lat pulldown
                        seated row
                        farmer's walk 18 lbs in each hand

                        ended with 10 more minutes rowing.

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                        • Warm up, deadlift sets of 5,5,3,2,6,8,10
                          chinup's 5,6,7,6,5
                          suns out, so 30 mins of sun.

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                          • Walking .... jogging..... walking

                            Jump rope tabata 10 sets of 30/30

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                            • In-between making a programming change, so I decided to actually accomplish some single rep lifts I've been wanting to make for a long time. I recently bench pressed 225 x 1, so I didn't need to do that one again. Tonight was:

                              Press: 155 lbs (> bodyweight for the first time ever, 10 lb personal record)
                              Squat: 315 lbs (haven't worked up to a single in a long time)
                              Deadlift: 405 lbs (haven't worked up to a single in a long time)

                              Bodyweight this morning was 152.8.
                              The Champagne of Beards

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                              • Nice lifts RM

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