Chin-ups: 3 x 3 x +85
Squat: 3 x 5 x 290
Bench: 212.5: 4/4/3/3/3/2 (was supposed to be 3 x 5, doing this whole "debt reps" thing on my upper body lifts where you gotta make up double the reps you miss)
Power Cleans: 8 x 1 x 145. Finally staying over the bar and actually jumping on these. They're still 50-80 lbs below where they should be, but progress is progress.
In matters of style, swim with the current. In matters of principle, stand like a rock.
This message has been intercepted by the NSA, the only branch of government that listens.
Today was an awesome HIIT jump rope day!
My strategy? Do the opposite of whatever www.choosemyplate.gov says!
SW (Feb 2012): 278
CW (October 2013): 221.6
CBF: 19% (Scale)
Morning cardio: 8 stair sprints as a warm-up; ramping up intensity from 60% to 90%, 30 - 20 sec approximately. Then 5 all-out hill sprints X 30 sec., Finishing with 30 minutes of easy "fartslek" on the beach.
Planned late after-noon workout:
Weighted sit-ups on a decline 3X15
Chin-ups 4 X 8-12 in superset with close grip bench press 4 X 8-12
Standing barbell curl 4 X 6-8
Sitting dumbbell curls 4 X 8-12 in superset with dips on a machine 4 X 15
Cable curl 4 X12 in tri-set with rope triceps cable extensions 4 X 12 and rope pushdown 4 X 8
Barbell wrist curls 4 X 12 -15 in superset with cable reverse wrist flexion’s 4 X 12.
Leg extensions 4 X 15 in superset with calf raises on a machine 4 X 25
Leg-press 5 X (15/12/10) = 5 tri-set of 37 reps
Heel raises on leg-press machine 3 X (15/12/10/8) = 3 giant-set of 45 reps
Lying leg curl 3 X 12- 15 in superset with Romanian deadlifts 3X8-12
Taking two weeks off strength training so today was just 20 minutes of Tabata. Each exercise 20s/10s for 8 rounds:
Alt jump lunges
Plank pushes (alternating elbows)
TRAINING – WORKOUT A
Bench (1x10x40) (1x8x55) (1x6x60) (1x5x62.5) (5x5x65)
Squat (5x55) ((1x5x60) (1x5x65) (5x5x67.5)
Leg Press (3x12x140-150kg) (1x12x145kg)
stalled. stalled. stalled. @ 315.
Few but ripe.
I don't really have days, but I've just been doing the usual, push-ups, chin-ups, dips, some curls and bench-presses, and the occasional brief trot. I do stand and walk much of my working shift, and push a 172-pound cart all over the place, and squat to draw blood. So I don't really need the added stress of a mad workout routine. But, yes, I'm maintaining my functionality quite well without burning out.
Shocked and slightly embarrassed at the sight of Larry in a towelTurquoisepassion:
Knifegill is christened to be high carb now!
My pony picture thread http://www.marksdailyapple.com/forum/thread82786.html