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Thanks. I'm kind of embarrassed at how bad I am at eating in sufficient quantities, after basically doing this paleo thing for 3.5 years.
Do you use diary ? Full fat Greek yogurt mixed with berries and almond butter, plus some sweet potatoes, white rice, and milk on lifting days have helped me tremendously. I know some of that stuff is frowned upon, but helps when training intensely. My strength has shot up since adding them in plus an extra 2 hours of sleep.
"One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience."
Had a great workout today so just thought I'd share!
-worked on my pullups and chinups, 3 sets of 5 for each
-dumbbell circuit: rows, Romanian deadlifts, cleans, presses, reverse lunges 5x each-4 rounds
-tricep extensions w/20 lb dumbell
-glute bridges w/15 lb dumbells
-close-grip tricep pushdowns
-don't really have a name for this, but basically taking a bar and pushing it from side to side over my head using one arm at a time...good full body move
“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
The class yesterday was mostly a long warm-up (lots of dashing and footwork on the turf area) and then the WOD. No strength portion.
Partner I have A Dream (I partnered up with someone in her very first class! I hope she liked it)
You alternate each activity with your partner, so by the end of the second round, you've done each activity once. We almost got through 19 rounds, but were short by 3 lunges.
30 minute AMRAP of:
2 reps of muscle-up [I did 4 ring rows]
4 reps of toes-to-bar [hanging knee raises]
6 reps of push-up (clapping) [or kneeling clapping push-up, I had to use a low barbell on the rack after the second round]
8 reps of bumper plate ground to overhead [went from 10 to 15 lbs during]
10 reps of overhead walking lunge (plate) [went from 10 to 15 lbs during]
This idiot needs to stop touching her knees to the ground during lunges. Ouch.
Seated press 3x12,11,8
Lat raise machine three sets with one drop set each
Rear delt flies 3x12
Superset cable tri pess downs and barbell curls 3x10-12
20 minutes laps in the pool
15 minutes in the sauna.
Nice workout. Given past shoulder issues it was very much some prehab and work combined.