Squats 195 2x5
Press 110 2x5
Farmer's walk 85lb dumbells x3
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/ and this (personal fave): http://www.archevore.com/get-started/
Walked the dog 3 miles
Diamond Push Ups x 20
Sit Ups x 20
Pull Ups x 10
Kettlebell Swings x 20
24" Box Jumps x 10
"Suffer no guilt yee who wield this in the name of Crom"
Quote on the Father's Sword
I've been off for oh.... 6 months. Which ended with a 2 month trip to Europe and a nice dose of food poisoning which dropped 30 lbs off of me.
Been back in the gym for a couple weeks now, starting back with Starting Strength before I focus more towards functional movements that will help with the SoCal Tough Mudder in Feb.
Squat 235 3x5
Press 100 3x5
Power Clean 165 5x3
I didn't like the rules you gave me, so I made some of my own.
Strong people are harder to kill than weak people, and more useful in general. - Mark Rippetoe
That was day 2 (wednesday).
Monday is more lower body, from memory:
2x15 squats to warm up
20kg in each hand doing 3x10 (each leg) lunges and 3x10 (each leg) step ups.
Straight leg barbell deadlift
Friday's session usually hits the entire body with only 6-8 reps as well instead of 8-10. Has a push press, dead lift etc ...
ANNNND.... today's work out will be six a side soccer after work. Last week we only had six players - it was a fun/gruelling combo of play time and sprinting haha!
Sore as heck from day 1 on Monday.
10 minute warm up, then 6 1- minute sprints on an inclined treadmill. 10 minute cool down walk. I felt awesome all day!
Warmup - Ido's shoulder series, easy rows, skin the cats, then
Front Levers - Tuck - 10 sec, 10 sec, Advanced Tuck 8 sec, Advanced Tuck 5sec+ tuck 5sec
Pullups - Wide 6 reps, Narrow 5 1/2 reps, 5 1/2 reps
Ring Rows - 8 reps, 8 reps, 8 reps
Slow Hanging Knee Raise to 90 degrees (very slow, no momentum at all) - 5 reps, 5 reps, 5 reps
Supine Windshield Washers - easy except for the dog kept licking my face - 10 reps, 10 reps, 10 reps
Nice workout pyrosis.
I took it kind of easy today.
Romanian DLs 245x10,8,6,6
Single leg elevated split squat 85x5,5,4,4
Pull ups 40x5,5,4,3
Tricep Pushdown did a giant set changing weight down then back up.
Got 3 playoff games this week(Thursday and Saturday) so got my leg work out of the way.