[quote]90x5, 105x3, 115x5 (BW!), 105x4, 95x3, 85x2, 75x1 back squat[/quote]
Body weight squat, Jessjane, WOOT!!!!
I can certainly understand why people would go for split-routines to lift like 5x a week! It's so much fun! And this particular 12 week Madcow cycle is going really good for me!
Madcow: SQT (97 lbs, light); OHP (65 max); DL (180 lbs max); chins=ups/pull-ups (not much); 2x6 super-set of frontal deltoid raise and inclined chest-fly; 3x10 one legged deadlift with 30 lbs KBs.
Standing in the office, stretching, a bit of walking (too little)
Walked the dog 2 miles
Clean and Press 5x5
Dead Hang Pull Ups 5x5
Yesterday: carefully yanked (as in, carefully positioned my feet and back so I would not pull something) scooter onto stand with entire body weight 2x
Rolled dead scooter a few blocks & carefully yanked it onto stand with entire body weight 1x
50 KB swings
7 assisted push-ups
Today: more carefully yanking scooter onto stand with entire body weight (will be 2x by the time I get home)
I think that counts as pretty decent heavy-lifting =P
AM: Day 2 Level 8 Simple Fit, 10 pullups, 30 pushups, 50 squats x 5 rounds for time= 17:00
Plank Roll for 2:30
PM: 10 sledgehammer swings each arm, flip tractor tire to end of driveway (ends up being about 15 flips) 10 box jumps (onto tire), flip tire back to beginning.... Did this 3x and I was smoked.
Yesterday: a bit of walking, a tiny jump-outs/jumping jacks session, light yardwork. DOMS hit me mid-afternoon, still feel them this morning.
Today: Mom arrived late yesterday, and by the time we gave the folks all the instructions on handling our kid, and drove by the school, I ended up with some 6 hours of sleep, so I doubt I am good for much intensity, unless I end up coffe'd-up to whazoo & start flying. But since mom is here, I am walking about 2 hours today. So glad! I miss my daily walks to and from the bus.
Walked the dog 2 miles
3 Rounds, Untimed:
Gladiator Makers x 5 (Plank Row, T-hold, Mountain Climber, Burpee with a Push Up between each movement on each side - Brutal!)
Sledgehammer Strikes x 10 each side
Kettlebell Snatches x 10 each side
Medicine Ball Slams x 10
24" Box Jumps x 10
Pull Ups x 10
Jump Rope x 100
I'm taking a second consecutive rest day, I put this here to highlight the importance of rest in working out. It's just as important as the working out.
Here here! Love the rest days - always feel better after them.
Walked the dog 1 very windy mile.
Got my A** kicked at Crossfit. Loved every minute of it:-)
150 double unders
100 Walking lunges
90 Push ups
80 Goblit squat
70 Knee to elbows
60 Ring rows
50 Dead lifts
40 GHD sit ups
30 Pull ups