warm up 3 sets 20 reps
Deadlift and Press
1 set each 60% max 5 reps
1 set each 90% of 1st set 5 reps
50 lb dumbell snatch
50 lb dumbell swing
lots of gardening and yardwork (tilled/prepped garden)
2-1 mile walks
Today was heavy lifting day:
5x5 of each of the following:
squats, bench press, lat pulldown, row pull, deadlifts, bicep curls, and triceps
Today is boob day. Bench press 4 sets of 4-6 and inclined dumbbell press 3 sets of 4-6.
I am a woman, in my 50's and relatively new to the primal lifestyle in eating and exercising. I used to be a victim of Chronic Cardio (all work, no real results) but the Primal Blueprint has changed how I workout for the better. Here's my schedule:
Sunday-Flexability: I do Vinyasa yoga in the morning, and a leisurely 30 minute walk in the afternoon. Monday-Strength: I do an all body Kettlebell routine (I work on covering the "5 pillars" of kettlebell training) Swings, Snatches, Military Presses, Rows, Squats, Lunges, TGU's, usually 15 to 30 minutes (wrings me out like a wet noodle!), rest and relax the rest of the day. Tuesday-Cardio: A nice 30 minute walk outdoors or gentle rebounding on a mini trampoline. Wednesday-Rest. Thursday-Strength: a simple Body weight routine of crunches, push ups, lunges, and bodyrows (I can't do pullups yet!) 3x20 reps each exercise. Friday-Flexability: All over pilates or yoga. Saturday-Cardio: A long walk outdoors in nature or 2x30 minute sessions of rebounding while catching up on my DVR'd shows.
My basic fitness program involves jogging/sprinting (did 1.5 miles today alternating), Olympic Taekwondo (hardcore workouts) 1-2x/week, Brazilian Jiu Jitsu 2-3x/week, bodyweight workouts (mixed in or substituted when I feel like it).
Originally Posted by PrimalChat
I'm trying to work in a day of heavy lifting as well.
Sledgehammer (shovelglove workout + pushups+ squats) and gardening.
Today I plan to do my first serious workout for ~ 6 months. I swam a couple of laps this morning and tonight I am going to do a bodyweight routine (which I'm still putting together) involving:
BW squats and myabe single leg squats
Tricep Push ups
Push ups with feet raised
Maybe chin ups
and if I can find somewhere - Dips.
That workout is rather limited but I have a specific aim in mind rather than just general fitness.
5x5 of the following
weighted dips and pushups
+ some abs work (planks, leg raises etc)
2 hrs of intense singles racquetball. Tonight I'll probably go for a nice 3 mile walk down by the river.
Ha I'm doing a mental workout. Sitting on my butt studying for an exam
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