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  • Originally posted by PaleoPenn View Post
    CrossFit was cancelled so my wife and I did an hour of shoveling snow!
    More or less fun than virtual snow shoveling?
    If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

    Originally posted by tfarny
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

    Comment


    • Back into Simple & Sinister this week after a couple of weeks out with as screwed back (not kb related ).

      Day before Yesterday
      100 x swings @ 24kg in 5:11
      5 getups x 4kg rock in 9 something.

      Yesterday
      100 x swings @ 24kg in 5:27
      5 getups ( 2 x 8kg, 3 x 16kg - bought some new kbs) in 11:12

      Today a couple of hrs bjj.
      If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

      Originally posted by tfarny
      If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

      Comment


      • Just my fun day for me today.....Abs, Neck and Forearms.

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        • Because I couldn't decide wether I feel like doing strength or HIIT, I did the following:

          Bw circuit 6 rounds of
          star jumpers
          half dive bombers
          v sit ups
          glut bridge
          16min

          Bw circuit 4 rounds of
          dynamic squats
          military press
          fast swimmers
          mountain climbers
          12min

          leg circuit 3 rounds
          forward lunges
          side lunges
          sprinting in place
          sumo squat jumps
          lunges with knee raise
          18min

          always 20 sec on and 10 sec off (except for the leg circuit)
          Last edited by gergirl; 02-04-2014, 07:57 AM.

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          • Going to do "light" squats for reps.

            Squat
            135x10
            135x10
            155x 14
            155x12
            155x12

            Then some HIT type work.

            Lateral raise machine as preexhaust 110x8 for shoulder press 110x5
            Weighted chins 50lbsx8 drop set bwx4
            Farmers walk 2x200lbs

            Good day.
            Last edited by Neckhammer; 02-04-2014, 12:38 PM.

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            • Played an hour of tennis yesterday after that we participated in the ab-circuit
              My story, My thought....

              It's all about trying to stay healthy!!!!

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              • Spent a lot of time in the gym today, mostly because I was still tired from Monday, and also because it was my day off and I reveled not being on the clock and having two barbells to myself. Free Power Rack, Free Extra Barbell, Free time. Add a bottle of Grey Goose, blonde and a brunette to the mix and take me now, Jeebus.

                Coincidentally, I saw a dude with a wicked beard and

                Squats (Light):

                90 kg (198 lb) x5
                110 kg (242 lb) x5
                130 kg (286 lb) @ 2 x 5

                They didn't feel light today. Woof. I had trembles kicking in pretty early today.

                Overhead Press:

                45 kg (99 lb) x 5
                55 kg (121 lb) x 5
                62.5 kg (137 lb)x 5
                70 kg (154 lb) x5
                75 kg (165 lb) x 3
                80 kg (176 lb) x 1 (1RM)

                That 80 kg press was ugly. The bar almost started a downward travel as I cleared my head, but I managed to push it up. Middling amount of layback. Still counting it.

                Romanian Deadlift:

                100 kg (220 lb) x 5
                140 kg (308 lb) x 5
                150 kg (330 lb) x 5
                160 kg (352 lb) x 3

                For my warm ups, after kettlebells I tried some Sumo Stance and Jefferson deadlifts at 132 lbs. Shockingly, I didn't nut myself.

                Sumos felt.... really weird. I have a slightly wider than conventional stance on both deadlift and squats because of how my hips are socketed (i.e. I gots me a fat ass), so I thought Sumo would feel really natural. It didn't. Felt all kinds of weird. I'm sticking with by oddball truck arse hybrid style.

                Afterwards I screwed around with High Angle Cable Curls, High Angle Cable Crossovers, Rope Tricep Pulldowns, Dropset Dumbbell Shoulder Presses (66 and 33 lb, 10 reps, each), Rear Delt Flies and narrow grip bench press. Also tried suicide grip on some warm up weights for regulation bench...and it felt good. I'm trying it for working weight on Friday. I'm using pins in the power rack anyway if I gank it. Meh.

                So overall very happy. Tried some old and new things and I was really happy with my RDL working weight given how gassed I was.

                Comment


                • Gonna do some mobility light lifts for shoulders and hips then a leisurely jog for about a half hour.

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                  • Pilates. I know, I know, but I really like pilates. And I lifted weights yesterday.

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                    • Originally posted by Lilac View Post
                      Pilates. I know, I know, but I really like pilates. And I lifted weights yesterday.
                      Whats wrong with pilates? Don't get hung up on all the lifting workouts listed . I'm gonna add some yoga in on Thursday.

                      Comment


                      • Originally posted by Neckhammer View Post
                        Whats wrong with pilates? Don't get hung up on all the lifting workouts listed . I'm gonna add some yoga in on Thursday.
                        Nothing (which is why I do it), but I see a lot of disdain in threads on here for yoga/pilates type stuff.

                        Comment


                        • 100 x swings @ 24kg in 6:20
                          5 getups @ 16kg in 10:06.
                          If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

                          Originally posted by tfarny
                          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/

                          Comment


                          • Originally posted by Misabi View Post
                            100 x swings @ 24kg in 6:20
                            5 getups @ 16kg in 10:06.
                            I had to scale back the getups and one arm swings are a no go. Damn I'm getting old . Now I only do the 2 hand swings and I go to the gym and use the 35lb dumbell (since I only got the 55lb KB) for a few getups.

                            Left shoulder will not cooperate with the amount of instability the 55 gives on the one arm swings.
                            Last edited by Neckhammer; 02-06-2014, 07:59 AM.

                            Comment


                            • Goblet squats
                              80x5
                              80x5
                              80x5

                              Turkish getups
                              35x10 (five each arm)

                              Deadlifts
                              135x5
                              185x5
                              235x5
                              285x5
                              Switched to alternate grip on the last few reps (grip is still squeeling from the farmer walks). Damn...like night and day. Gonna start using em when I get heavy again...practicing them right now.

                              3x10 BW chins

                              3x7o'sx8 dumbells bench

                              4x20second sprints on recumbent bike.

                              Comment


                              • Hill prgramme on stationary bike.
                                8min bw-circuit(upper body) 5x10: push up, mountain climbers, military press, crunch, reverse crunch
                                Last edited by gergirl; 02-06-2014, 01:56 PM.

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