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  • 4 mile run this morning and, yes, I kept my heart rate below 75% at all times. If it went above, I walked. Incorporated 8 30sec sprint sessions.

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    • Originally posted by primal_jessjane View Post
      THREE more PT job interviews in the next two days. Awesome!
      Good luck!

      What's actually happening:
      Monday: rest
      Tuesday: 4 mile walk
      Wednesday: 60 minutes of pilates reformer
      Thursday: lift & sprint
      Friday: 60 minutes of hot vinyasa yoga
      Saturday: climb

      Thursday:
      Warmup:
      2 rounds of:
      15 air squats
      30 jumping jacks
      10 squat thrusts
      10 pushups
      Workout:
      12 heavy weighted step ups, each side
      12 rows (or something, it's definitely a row variation, but I don't know what it's called)
      15 knees to elbows
      15 medball squat thrusts
      50 medball Russian twist
      300 meter row sprint
      1 minute rest
      300 meter row sprint
      50 medball Russian twists
      15 knees to elbows
      15 medball squat thrusts
      15 rows (or whatever)
      8 super heavy step ups

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      • Art of Strength's "Providence" Kettlebell workout

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        • Favorite sprint workout...Death By 10 meters
          1st minute run 10 meters
          2nd minute run 20 meters
          3rd minute 30 meters…
          …until you can’t finish a round

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          • 20 rds 4 pullups (20 min)
            16 rds 225lb deadlift (20 min)
            5 rds 15 pushups on bosu
            stretch
            15 min elliptcal

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            • P90X Legs and Back

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              • Pushed the Toyota Yaris up a 20 degree slope about 100 yards x 6. Leaves the quads screaming.

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                • Two hour road march with 20 kg kb. Stopped every 15 - 20 minutes and did three sets of 20 swings.

                  Total 6 miles covered. 360 swings.

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                  • Sumo Squats- 2 x 15 @ 20 lbs
                    Pushups- 2 x 15 @ 45 degrees
                    Cable Seated Rows- 2 x 15 @ 47.5 and 52.5 lbs
                    Step Ups- 2 x 15 @ 40 lbs to 1ft high step
                    Prone Jackknives- 2 x 15
                    Stats: 5'6" female, 21 years young
                    Starting Weight: 187 lbs (March 2010)
                    Current Weight: 143 lbs (Oct 2011)
                    Goal BF: 20%

                    Super D Omega 3 daily & BCAAs preworkout

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                    • Thanks, guys! It'll take a few more weeks, but hopefully SOMETHING will pull through...


                      ~ 3 hours of bikeriding, including the trails! That circuit workout last week REALLY beat me up. Like... Just NOW not sore anymore. Guess I gotta get back on my GAME! ;-)
                      On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                      • Moved a cord of wood into the garage for the upcoming winter.

                        Oh, and congrats Primal Jess!
                        You'll never see the light if you're in someone else's shadow, or said another way, life is like a dog sled team, if you're not the lead dog, the scenery never changes

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                        • Originally posted by stormin View Post
                          20 rds 4 pullups (20 min)
                          16 rds 225lb deadlift (20 min)
                          5 rds 15 pushups on bosu
                          stretch
                          15 min elliptcal
                          Do you like doing that many rounds of an exercise? How do you keep from getting bored? I would love to do 20 rounds of pull ups, but I fear I would a) fall down from exhaustion and b) just not finish all the rounds.

                          Originally posted by Kyle46N View Post
                          Pushed the Toyota Yaris up a 20 degree slope about 100 yards x 6. Leaves the quads screaming.
                          This is awesome.

                          Monday: 60 minutes of hot vinyasa yoga.

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                          • as many reps in 5min- One arm KB swings (change arms every 10 reps)
                            1min rest
                            as many reps in 5min- KB squat
                            1min rest
                            as many reps in 5min- KB cleans
                            1min rest
                            as many reps in 5min- KB lunge figure of 8's
                            rest

                            24kg KB

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                            • some ashtanga yoga and these pushups until failure: http://twitpic.com/34hycd (photo taken by my lovely DH haha since i was kinda busy

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                              • Awesome, Misa! How many did you do?

                                I am totally into just focusing on heavy lifting and strength now. Metcons and supersetting with little rests leave me exhausted, but not in the way that is productive toward serious strength gains... Squatting days like these KILL me!! All it makes me want to do is eat (a LOT) and SLEEP! ..Speaking of which, I'm reading Lights Out! Sleep Sugar & Survival... Can't put it down!

                                So, this afternoon...

                                1x8 Front Squat (45#)
                                1x6 Squat (75#)
                                4x5 Squat (85#)
                                2x5 Squat (95#)
                                3x5 Squat (100#)

                                2x8 Deadlift (55#) Form, form, form...

                                5x3 Weighted Chin-Ups (5#)
                                3x1 Chin-Ups (10#)

                                10 sets of Push-Ups at:
                                19, 17, 16, 13, 15, 12, 12, 10, 13, 15 reps
                                On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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