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  • Bike ride for warm-up - approx. 5 miles at a family pace.
    Deadlift - 200x5, 300x5, 400x5, 500x5, 575x7, 500x8, 400x11
    I was going for reps after hitting the top weight.

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    • Chin-ups
      OH press
      Goblet squat

      Was trying to hit 52.5 kg on the OHP but the bar felt heavy as fu$% and I couldn't even do a second set of 5. So I dropped it down to 42.5 kg and finished another 2 sets of 5. Then did a handstand or two against the wall. My shoulders felt cranky, I think I'm gonna have to up the prehab on them.
      This is disappointing considering I've hit 55kg before.

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      • I don't post here because I'm ashamed of my lack of routine and my pitiful numbers.
        Crohn's, doing SCD

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        • Originally posted by Knifegill View Post
          I don't post here because I'm ashamed of my lack of routine and my pitiful numbers.
          What fun is that for the rest of us?
          The Champagne of Beards

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          • Morning walk, about 3.6 miles.
            “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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            • garage gym day...

              squats: 3x5@ 195

              OHP 115x3, form was waay wobbly, dropped to 95, 2x5

              DL 135x5, 185x5, 205x5, 255x5

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              • chest press, goblet squats, weighted chins, and compound rows.

                500 rope skips
                mixing some concrete and starting new yard project.

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                • Volume squats: 350 x 5 x 5
                  Bench triples: 220 x 3 x 5
                  Chin-ups: 23 (PR), 15, 9

                  Wanted to see where my AMRAP in 7 minutes had brought my ability for a single set of chin-ups. 3 more than my prior best. Woot!
                  The Champagne of Beards

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                  • WOD-"Fran"-Fran is quick but she is one ruthless B!!


                    Sent from my iPhone using Marks Daily Apple Forum

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                    • 8 mile bicycle sprint, followed by 8 easy miles... had the wife's car (our only car) on blocks to replace the brake pads, but she was given the wrong set by the parts store! I managed to get there just before they closed.

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                      • Wind sprints...then couple of sets of passing out .
                        All time high weight 262 lbs
                        Primal since Spring 2012
                        Start PB Weight: 240 lbs ish
                        Current Weight: 220lbs ish
                        Goal Weight:190-200 lbs
                        All on a 6ft. 1/2 inch frame.

                        I can't wait to meet my abs for the first time in my life. We gotta lot of catching up to do.

                        I love this way of eating and hope to be able to help others.

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                        • "Yard workout"
                          Slackline - multiple mounts, few good passes
                          Jump rope, few double unders, mostly worked on speed
                          Monkey bars - just one length, right hand/arm is still very wimpy 2 months post surgery
                          KB swings
                          Inverted rows on gymnastic rings
                          dips - managed 5, not very good
                          pull-ups - just 1, then did assisted or negatives
                          chin-ups - 3 then did assisted or negatives
                          (Hate how much upper body strength I've lost in 2 months!)
                          Planks, glut bridges
                          M2M

                          "Nonspecific strength gains have to be converted into real improvements in athletic performance or they are not useful."
                          - Training for the New Alpinism by Steve House and Scott Johnston

                          Primal Journal: Hmm, I'll take this path...

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                          • Yesterday was squats 3's.

                            Worked up to 225x3 and called it a day. Left groin is still tweaked so didn't do AMRAP....just kept on track.

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                            • Big 5; 9 minutes.

                              Tired.
                              “If you want to build a ship, don't drum up people together to collect wood and don't assign them tasks and work, but rather teach them to long for the endless immensity of the sea” -- Antoine de Saint-Exupery

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                              • Today was my last workout for two weeks. Going up to Fiances town on Monday to get things ready for the wedding (week from today!) then 5 days of honeymoon after that. Trying to decide where I want to pick up when I get back. Today was the end of week 2 cycle 2 of 5/3/1. I am thinking I will just start this cycle over at week 1 when I get back. Anyway, today was:

                                Press: 75x3 , 85x3 , 95x3 , 65 x 10/10/10
                                Deadlift: 195x3 , 220x3 , 250x3 , 165 x 10/10/10
                                Wide grip pull-ups: BW x 8/8/8
                                Hanging Leg Raise: BW x 10/10/10

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