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  • Light week. Most of my lifts have hit plateaus, so I'm going to re-set them at 90% of where I got stuck after this light week.

    Power Cleans: 3 x 2 x 125
    Squats: 3 x 2 x 290
    Press: 3 x 2 x 130
    Chin-up: 3 x 2 x bw+60
    The Champagne of Beards

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    • just found out that my gym has two different weighted bars (20kg and 12kg)

      so my numbers were wrong:

      Squat: 5 x 5 at 75KG
      Deadlift: 1 x 5 at 85KG
      Bench Press: 5 x 5 at 67.5KG
      Leg Press Machine: 5 x 5 at 150KG
      Pull ups: 5 sets of 5

      Absolutely battered!
      2010 - 5,11 and 101KG

      2012 - 5,11 and 77KG

      Train hard, eat well and love life

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      • Tabata class for 30 minutes (someone should tell them that Tabata is a 4 minute protocol )

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        • box squats, assisted stretching
          Few but ripe.

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          • Past couple of days I've just been throwing push-ups and chin-ups before and after work.
            Crohn's, doing SCD

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            • 30 yard hill sprintsX12 rounds

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              • Lots and lots of housework : you know squatting (washing the floors with a cloth) and lifting heavy objects (overhead vacuum cleaner pushes) and moving around in a slow pace . .

                Its a lit of fun, but I have been doing it for the past three days . . tomorrow I will start two days of cooking . . primal of course . . lots of bacon involved

                Sent from my Nexus 4

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                • 5 mile trail walk
                  All to failure no rest
                  Leg extensions x 20
                  Leg press x13
                  Toe presses x 10
                  Hanging leg raise x 13

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                  • 1/4 mile run
                    5x5 @ 105lbs - Squat
                    5x5 @ 65lbs - Shoulder Press
                    5x5 @155lbs - Deadlift

                    Lots of walking around the grocery store, house (while cleaning) and pretending I'm a ninja with my 7 year old son.
                    Primal Since September 2010
                    Beginning Weight = 250lb
                    Current Weight = 197lb
                    Goal Weight = Whatever weight I am when I can do 30 pull ups without taking a break...

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                    • 6-mile easy pace run.
                      Bench Press: 195lbs, 3x5
                      Standing Overhead Press: 115lbs, 3x5
                      Back Squats: 185lbs, 3x5
                      Power Cleans: 115lbs, 3x5
                      Bike Intervals: 10 Sets, 40:10 Sprints

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                      • Bench: 5x5x65
                        Squat: 5x5x62.5
                        OHP: 5x5x42.5
                        Leg extension: 4x12

                        Finally getting my squat form in check. It feels good for the weight to be moving up again.

                        Considering shaking my routine up a little and splitting it across Mon/Wed/Fri/Sat for less time in the gym three days a week - current volume takes about two hours, and if I'm pressed for time (like this morning) I can't get all the accessory stuff done and can just fit in the heavy lifts. Guess I'll see.
                        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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                        • 90 minute massage. Dude she hurt me. This should count as a workout.

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                          • Yesterday I smashed up rocks with a sledgehammer and did some digging. Last weekend I cut down a few trees with a handsaw and hauled the logs to the firepit.

                            DIY landscaping can be fun workout I've discovered.

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                            • To day i am doing!
                              Running
                              Swimming
                              Pull over
                              dips
                              And Push ups!

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                              • Did bobbing in the pool. Feel sick now.
                                Few but ripe.

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