06-10-2013, 08:18 AM
Squats 5 x 1 x 305
Deadlifts 5 x 1 x 405
Bench 1 x 5 x 210
Last edited by RichMahogany; 06-11-2013 at 05:57 AM.
06-10-2013, 09:27 AM
Some walking then stair running; 4 easy warm-ups and 4 sprints, then barefoot fartslek on beach, alternating between walking and easy running. Finishing with 5 minutes swim in the Pacific Ocean.
Planned afternoon workout:
Warm up: weighed decline sit-ups 3 X 20 and hanging leg raises W/ kickback 3 X 25.
Guillotine bench press 5 X 10/8/8/6/6 in Superset with chest supported rows 5 X 10/10/10/10/15
Pull-ups 5 X 12 in superset with decline dumbbell press 5 X 10
Dumbbell pullover 5 X 15 - 20 in superset with sitting cable rows 5 X 15 - 20
Cable cross-over 5 X 15 - 20 in superset with rope pull-downs w/stiff arms 5 X (10/8/8/6) = 4 giant-set of 34 reps.
Leg extensions 5 X 15 in superset with lying leg curl 5 X 15
Leg-press 5 X (15/12/10) = 5 tri-sets of 37 reps
Heel raises on leg-press machine 3 X (15/12/10/8) = 3 giant-set of 36 reps
Stationary bicycle; 10 minutes with 5 sprints on high gear X 30 sec.
06-10-2013, 03:42 PM
Bench Press - (1x5x60) (1x5x62.5) (1x3x65) (2x5x60)
Bench Press - (5x10x52.5)
Dumbell Press (4x10x10)
Dumbell Curl (4x10x10)
Weighted Dips (3x10)
06-10-2013, 06:41 PM
A. HSPU on home-made pvc parallettes - (4x6)
B. Sandbag shouldering - 100 lbs. (4x6)
Rest 120 seconds.
C.1: Ring dips - bodyweight (4x10)
C.2: Ring pullups - bw (4x5)
Rest 120 seconds
D.1: Wall squat (static holds) - (3x60 seconds)
D.2: Squat jumps - (3x10)
Finisher: 5-gallon jug swings (didn't do; too exhausted)
Ring pullups humble me. I can do anywhere from 17-20 pullups on a straight bar, but rings kick my butt. Ring dips, as well, but not as bad.
06-10-2013, 07:32 PM
1.5 hours cutting the grass with a non self propelling push mower in post-work sunny 96 degree heat.
Doesn't sound like much but this is the everyday stuff a modern Grok has to deal with on a periodic basis. Currently doing a great deal of Mark's PB fitness and working up to the "prime" Primal exercises as time goes by, but cutting the grass like this really makes me feel beat up, even in my improved condition. That which does not destroy me makes me stronger, right?
06-10-2013, 08:05 PM
06-10-2013, 08:12 PM
06-11-2013, 08:49 AM
Warm-up: squat 135 1x15
Few but ripe.
06-11-2013, 09:11 AM
Chinups. After several weeks of working with a pullup assist device, I am starting to make good progress.
06-11-2013, 09:18 AM
Did you use a band or one of the tube-based contraptions? Willing to share any details of how you programmed your progression? I am working with a lady friend and want to get her making progress towards chinning. Thanks.
Originally Posted by eKatherine
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