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  • Power Cleans: 3 singles x 160
    Squats 1 x 5 x 280
    Bench 5 x 5 x 180
    Deadlift 1 x 5 x 380
    Deficit deadlifts with fat gripz: gonna try for 1 x 5 x 185.
    Dips (haven't decided a weight/rep scheme, but failure will be involved)
    Glute-Ham bridges (barbell across hip bones): 3 x 10 x 185
    Wake-up weight today: 153.6
    The Champagne of Beards

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    • 21-15-9
      70lb KB swing
      Ring Dips

      30 minute pleasant bike ride
      Free your mind, and your Grok will follow!

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      • This is a sensational forum to add variety into my workout! Just go done the list each day, and just do it!! Thanks all!!

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        • So I overestimated my fat-gripz deadlift abilities. Instead of 5 reps @ 185, I got 2 @ 185, 2 @ 165, and 8 @ 135 in rapid succession.

          Dips worked out like this: +50lbs x 8, + 25 lbs x 5, BW only x 4 ("resting" just long enough to shed a 25 lb plate in between sets)

          Originally posted by Gorbag View Post
          barbell Pendlay rows
          This is sort of like saying ATM machine or PIN number.
          The Champagne of Beards

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          • 7 miles in 35 minutes on the elliptical

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            • I did five 30 second handstands facing a wall, went up and down in full control. That's up from two 30 second handstands with shaky control, which I'd done every couple of days for 2 weeks.

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              • OHP (5x35KG) (5x37.5KG) (2x5x40KG)
                OHP (5x10x30KG)
                Rows (4x10x30KG)
                Bench (4x12x40KG)
                Weighted Dips (3x10xBodyweight+8KG)
                Dark chocolate and coffee, running through my veins...

                Fitocracy Workout Tracker:
                https://www.fitocracy.com/profile/Shadowknight137/?feed
                MFP Food Diary:
                http://www.myfitnesspal.com/food/diary/Shadowknight137
                (Date is New Zealand Time UTC+ 12hours)

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                • Power Cleans: 5 sets of 3 @ 145lbs
                  Squats: 5 sets of 5 @ 255lbs
                  Press: 1 set of 5 @ 135lbs
                  Chin-ups: BW + 60lbs for 5/3/3
                  Ab wheel roll-outs: 3 x 10 from my knees
                  Wake-up weight: 153.6lbs
                  The Champagne of Beards

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                  • Sprint day. 10 x 100 meter sprints.

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                    • Deadlifts
                      Shoulder Press
                      Leg Press

                      Maybe doing deadlifts too frequently (even at 1x/week), but its one of my weak lifts so I dedicated to working at it. Been stuck at 275 for a few weeks and unable to get the fifth rep. Kind of pissing me off now.... couldn't even get the fourth rep today. Meh, guess I'll deload to 255 or so and work back to it over the next 3 weeks. This is what I get for not starting to do the deadlift till I was 34 . I had very pretty chesticles though

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                      • 600 pushups, 200 situps, and a forty-minute walk in the sunshine. I love the summer.

                        Originally posted by eKatherine View Post
                        I did five 30 second handstands facing a wall, went up and down in full control. That's up from two 30 second handstands with shaky control, which I'd done every couple of days for 2 weeks.
                        Congratulations! I have never been able to do handstands!

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                        • 30 pullups w/ 35lb kettelbell strapped to me
                          30 dips w/ 53lb kettelbell strapped on
                          8 rounds of sledge hammer hits w/ my 18lb hammer

                          can't wait till tomorrow

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                          • I follow a leangains workout approach and today was a rest day, so I did 4 intervals of ultra slow jogging a half mile then walking a quarter mile - 2 miles jogged and 1 mile walked total - took 36 minutes.

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                            • Originally posted by Erik W View Post
                              600 pushups, 200 situps, and a forty-minute walk in the sunshine. I love the summer.
                              200 sit ups! wow!!

                              isn't that many sit-ups unhealthy for the back?
                              Few but ripe.

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                              • 3 sets of Deadlifts at 340lbs x 4reps, 315x6, 275x9.
                                3 sets of Chinups at BW+50x7, BW+25x8, BWx8.
                                10 minutes walking
                                6 ~ 60 yard sprints

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