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  #616   ^
Old Mon, Oct-22-18, 07:14
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
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Yesterday was leg day, but it wasn't going to happen. I was nearly drifting off to asleep after getting home from church. Not a good state for exercising major muscle groups.

Today after work I hope!
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  #617   ^
Old Mon, Oct-22-18, 21:04
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Legs, Butt (picking it up just a little from last time)

Barbell Squats : 140x10 150x10,10
Barbell Good Mornings 130x10,10 140x10
Deadlifts : 200x5 230x5,5,5,5 200x5
Single Standing Calf Raises, Toes Elevated : 10,10,10
Seated Calf Press 50x10,10,10
Hamstring Curls : 70x10,60x10,5,5
Leg Extensions : 120x5,5,5,5,5,5
Hip Bridge legs apart w\30lb weight: 10,10,10
Hip Bridge legs together w\30lb weight: 10,10,10
Side Leg Lifts , with 10lb ankle weights: 10,10,10

Last edited by IdahoSpud : Wed, Oct-24-18 at 18:29.
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  #618   ^
Old Wed, Oct-24-18, 18:31
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Was supposed to work shoulders yesterday. Unfortunately I slept poorly and got only a couple hours sleep between 12 hour shifts. Didn't get to it for obvious reasons. No Cardio either!
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  #619   ^
Old Wed, Oct-24-18, 20:51
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Shoulders

Barbell Military Press : 80x7,70x7, 60x6, 40(bare bar)x10
Front Dumbbell Raises : 15x10,5 10x5,5
Dumbbell Lateral Raises:: 15x10,5 10x5,5
Rear Dumbbell Lateral Raises: 15x10,5 10x10,5
Dumbbell Upright Rows: 20x10 25x10,10
Arnold Press: 20x10,5 And finished off...

Jumped on the elliptical. Got 4:00 and 1/2 mile and felt icky. Jumped off.

Did 25 flights of stairs at work, not consecutively - just doing rounds and hanging clearances for maintenance work. Good enough for me.

Last edited by IdahoSpud : Fri, Oct-26-18 at 08:46.
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  #620   ^
Old Fri, Oct-26-18, 08:48
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Nothing yesterday. Was pretty beat down from four back-to-back 12 hour shifts. 48 hours of work in four days never used to wear me down, but now it does. Kind of a bummer, but that's life.

Arms n Abs later today when I'm more awake.
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  #621   ^
Old Sat, Oct-27-18, 11:32
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Yep got to the arms and abs yesterday, just didn't make the entry yesterday.

Wide-Grip Bench Press :130x10, 150x10, 130x10
Yeah! Getting there! When I started out again it was 90-110lbs.
Kickbacks: 20x10,10 15x10
Concentration Curls 20x10,10,10
Barbell Curls 50x10,10,10
One Arm Tricep Extension 15x10,10
Hammer Curls 15x10,10,10
Side Bridges 10 Hahahaha! This was so awful I stopped at 10. I have an important one to work on!
Weighted Sit ups 30lbs x 10,10

Forgot to exercise forearms. My bad. Will have to do that later today.

Today is a scheduled day off from the iron. Maybe I'll do a run instead of the elliptical. It's chilly and very pleasant outside, so if my joints feel good later on I'll do that!
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  #622   ^
Old Sun, Oct-28-18, 01:24
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

In the previous post, I said that I might do a run instead of the elliptical.

Nope. Got called in to work to cover a 12 hour night shift. So I did my cardio on company time

15 minutes of my two flights of stairs. Went up and down 22 times in 15 minutes. So 44 flights of stairs in 15 min. Not too bad. Never did work forearms out. c'est la vie.
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  #623   ^
Old Sun, Oct-28-18, 16:20
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Chest, Back, Abs

Flyes : 30x10 35x10,10
Wide-Grip Bench Press:160x1 (nope!) 130x5,10,5,5,5 Pecs were already blown out by the flyes. Note to self: Do the Bench Press first! It's a better exercise to wear out the chest and triceps.
Finisher: Incline Bench press: 90x10, Decline Bench Press 90x10

One-Arm Dumbbell Row 70x5,5,5,5,5,5
Barbell Rows 110x6 90x10,10,7
Barbell pullover 40x10,10,10
Barbell Shrugs : 140x10,10,10
Wide Grip Cable Pulldowns : 100x10,10,10 (finisher) 70x10

Ab Roller: 5,5,5
Bicycle Crunch: 15,10,12

People who stop by might wonder why I work abs so little compared to everything else. Here's why: They are a tiny muscle group and therefore they don't burn much fat, so they don't deserve that much attention. Same with forearms. Working your glutes and quads, lats and pecs hard will burn fat.

Secondly, fat doesn't go away directly above the muscle you work out. Spot-reduction of fat is a myth that is used to sell you stuff.

Last edited by IdahoSpud : Sun, Oct-28-18 at 22:29.
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  #624   ^
Old Mon, Oct-29-18, 15:40
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Yesterday must have been a good workout, because *everything* is sore up top.

Legs, Butt.

Didn't have much energy, as I covered an unscheduled shift the past two nights for a sick colleague. Since I was feeling a little off, I took it easy on the weights and did a little more volume (reps)

Barbell Squats : 140x10,6,6 110x10,10
Barbell Good Mornings 140x10,10 110x10
Skipped Deadlifts altogether. It's a big lift and I just wasn't ready for that kind of strain.
Single Standing Calf Raises, Toes Elevated : 15,12,12
Hamstring Curls : 50x10,10,10
Leg Extensions : 70x10,10,10
Finisher: Dumbbell Squats: 20lb dumbbells x10 reps.

Power Clean 90x5,7,7,6,5
Holy cow, these took my breath away! Couldn't do more than a few without running out of air. I really need more Olympic Lifts in the routine. It's just a matter of how to work those in without over-training certain muscles... hmm.
Also I can't drop the barbell on the floor like the person in the linked video - It would damage the floor. I had to lower it gently each time.

I also want to incorporate lunges. However I hate lunges - They hurt my knees a lot, and I don't have good enough balance to do them properly.

Hip Bridge legs apart w\30lb weight: 10,10,10
Hip Bridge legs together w\30lb weight: 10,10,10
Side Bridges 10
Not as painful as last time, but today really was just about legs, so I didn't want to tear into the obliques too much.

Last edited by IdahoSpud : Mon, Oct-29-18 at 16:06.
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  #625   ^
Old Tue, Oct-30-18, 16:56
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Shoulders

Barbell Military Press : 80x10, 60x10,5,5
Front Dumbbell Raises : 15x5,5,5 10x5,10
Dumbbell Lateral Raises:: 15x5
Rear Dumbbell Lateral Raises: 115x5,5,5 10x5,10
Barbell Upright Rows 60x10,10,10
Arnold Press: (finisher-each set to failure) 30x5 25x5 20x8 15x7 10x8

Tried some abs but they were still sore from the ab roller wheel (two posts up). Might get in a run or some elliptical time in a bit.
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  #626   ^
Old Wed, Oct-31-18, 15:57
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Arms, Cardio

Narrow-Grip Bench Press :160x4, 140x5,5,5,5
Hammer Curls 30x10,5,5,5
Barbell Curls 40x10,10,10
Barbell Tricep Extension 40x10,10,10
Concentration Curls 20x7 15x10
Dumbbell Wrist Curls : 20x10,10
Reverse Dumbbell Wrist Curls : 15x10,10

Cardio:
Clean and Jerk 90x2,2,3,2,3 Breathtaking exercise.
Alternated Clean and Jerk with the Elliptical.
Elliptical: 7 minutes total. 40 seconds at resistance 1, followed by 20 seconds at resistance 9 going as fast as I could. Heart rate was up around 165, a bit much for my age.

Last edited by IdahoSpud : Wed, Oct-31-18 at 21:23.
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  #627   ^
Old Wed, Oct-31-18, 18:54
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

I have decided to put some serious effort into losing body fat. No point getting muscles if you can't see them

I looked up the "300" movie routine they put the cast through, and thought "I can't do that - I'm an OFG" (Old Fat Guy), or being an ex sailor, an Old F***ing Guy, hehehe.

So I modified it slightly so I could get it done.

The “Original” 300 Workout - Video of exercises
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps


My easier workout
Pullups: I have no place to do pullups. Substituted cable pulldowns with 70lbs. I kept the weight a bit low to make sure I could get in all the reps.
Deadlifts: I did 50 reps with 90lbs instead of 135lbs. Stopped a few times to get some air.
Push ups: It was arm day earlier today, so push ups were out of the question. Did 40lb barbell bench presses x 50 reps instead.
Box Jumps: No way in hell can I jump 2 ft up, with these knees. Did Squat jumps instead. It took many, many stops to catch my breath
Floor Wipers: Did the 50 floor wipers, but holding a 40lb barbell instead of 135lb. This is a very difficult exercise - I could only do 7-8 reps then had to rest a bit before continuing
Dumbbell Clean and press: Didn't go the full 35 lbs. Instead each arm got 30x10, 20x40. Again kept the weight lighter so I could get all the reps.
Pullups: Once again I substituted Cable pulldowns 70lb x 25 reps

Was done in about 25 min, even with numerous breaks to breathe.

Last edited by IdahoSpud : Thu, Nov-01-18 at 15:07.
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  #628   ^
Old Thu, Nov-01-18, 15:07
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Cardio

Elliptical: 6 miles. 46 minutes.

First 2 miles at resistance 1.
Heart rate was about 140 on the first mile, about 150 on the second mile.

Increased the resistance to 2, and heart rate drifted up to 160-165. Kept it pinned there for the next 30 minutes (4 miles).
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  #629   ^
Old Fri, Nov-02-18, 11:24
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IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default

Ahahahaha. Time to eat some crow.

I did a little more investigating on the "300" workout, because that one I did the other day looked a little... sparse for the number of muscles that need to be exercised. That was not the 300 workout. It was a series of exercises to see if you might be acceptable to the gym, LOL.

Below is one complete week of "300" training, as described by an author in Men's Fitness. I *won't* be doing this, as I don't have the time, nor the equipment.

Day 1 (first workout)

2x Clean + 5x Squat ~ 70% body weight (One combo every 30 seconds for 5 minutes)
2x Two-hand KB Clean and Squat ~ 35-45 lb. (16-20kg) One combo every 30 seconds for 5 minutes.
5x Heavy Front Squat (70-75% of max)
6x Heavy Box Step-up (“Heavy” means use dumbbells if you can.)
20 Frog Hops + 40m Bear Crawl (Do 4 rounds of this combo, rest 2 minutes between sets.)
20 Turkish Get-Ups (3 sets, the 300 crew used a barbell)

(second workout)
Air Dyne (sub: any Cardio Machine) 50 cal or
10 minute Rowing machine ~ easy Pace
6 sets of: 10x Bench Press ~ 225 lb. (102 kg.)
4 sets of: 12x Military Push Press ~125lb. (57 kg.)
Arnold Press ~ 2 x 25 with Dumbbells
Hammer Curls ~ 2 x 25 with Dumbbells

Cardio Circuit
“Jonestown Sprint” – 45 secs of each exercise. 2 sets.
Plank Push Ups (The 300 crew used rings instead)
Whip Smash
DB OH Hold
KB Swings
Dead Hang Pull Ups
Ball Slam
Wall Sits

Day 2 (first workout)

20 Push Press (Barbell)
20 Burpee Pull-up
10 Push Press (Barbell)
12 Burpee Pull-up
40m Tire Flips (see video below)
50-50-50x Wall Ball ~ 20lb.(9kg.) Medicine Ball Relay: (They broke the guys down into teams of 3) Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball.
50x50x50x Ball Slam ~ 25lb.(11kg.) Relay: (They broke the guys down into teams of 3) P1 does 50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam.

Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. 3 sets.)
Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)
Chinups (the 300 crew used rings)
Turkish Get-Ups (3 sets, the 300 crew used a barbell)
Dirty 30’s Instructions:1 minute for each station. Find a challenging amount of reps you can do in 50 secs.

Day 2 (second workout)
3×5 Wall Squat (explanation ~ 47 secs in)
3×10 Squat
3×5 Goblet Squat
3x20m Lunge
3x20m OH Barbell Lunge
2x Dead Stop Back Squat ~ 80% of Max
2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)
KB Swings to failure with 50 lb. kettlebell (23kg)
Farmer Holds, 60-65% of body weight
(Five sets, rest 3-5 minutes between set)

Day 3 (first workout)
Row 5 minutes ~ easy pace
Row 5 minutes with each minute progressively harder: (Start at 2:05/500m pace finish at 1:45/500m pace)
Barbell or Dumbbell Speed Circuit (with proper form): Do 6 reps of each. Go for as many rounds as possible in 2 minutes. Three sets of 2 minutes, rest 1-2 minutes between sets. Try to beat your time each time, but use proper form:
Reverse-grip Bent-over Row +
Hi-Pull from floor +
Push Press +
Upright Row +
Front Squat Push Press +
Bicep Curl

Day 3 (second workout)
Deadlift
KB Swings Ladder (10x each ~ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg, 70lb/32kg weights)
Goblet Squat Ladder (10x each ~ 25lb/12kg, 35lb/16kg, 45lb/20kg, 52lb/24kg, 70lb/32kg weights)
Back Squat (100 reps ~ 50% body weight)
KB Push Press Ladder (10x each ~ 25lb/12kg, 35lb/16kg, 45lb/20kg, 50lb/24kg)
50-50-50x Wall Ball ~ 20lb.(9kg.) Medicine ball Relay: Player 1 does 50x Wall Ball, Player 2 does 50x Wall Ball, Player 3 does 50x Wall Ball.
50x50x50x Ball Slam ~ 25lb.(11kg.) Medicine ball Relay: P1 does 50x Ball Slam, P2 does 50x Ball Slam, P3 does 50x Ball Slam.

Day 4 (first workout)
25 Pushups into 30 Side Plank (3 sets)
Military Push Press 4 x20 ~40% body weight
3x (2-5) Pull-Ups Ladder (The 300 crew used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 2, then 1 set of 3 reps, etc. up to 5. Rest 3 mins after entire ladder. Then, repeat Ladder 2 more times.)

Total Body Cardio:

Dirty 30’s: (Do following 3 exercises, you have 1 minute to complete each. Use remaining time to rest. 3 sets. Record your reps/distance traveled in the 1st set. Perform that same rep/distance the next 2 sets. If you finish in under 1 minutes, you get to rest.)
Sled Pulls (the 300 crew used resistance bands, sub in treadmill/wind sprints if you need)
Chinups (the 300 crew used rings)
Situp Medicine Ball Throws
Instructions: Pick 3 cardio exercises, like the ones the Gerard Butler used, above. Go for 1 min each, done 3 times. Find a challenging amount of reps you can do in 50 secs.

Day 4 (second workout)
3×5 Wall Squat
3×10 Squat
3×5 Goblet Squat
3x20m Lunge
3x20m OH Barbell Lunge
2x Dead Stop Back Squat ~ 80% of Max
2x Explosive Triple Broad Jump (Five Sets, Full Rest between each)
30sec Box Jump + 60sec Explosive Box Step-up (Four Rounds)
30sec Jump Squat +60sec Quick Step (Four Rounds)
KB Swings to failure with 50 lb. kettlebell (23kg)
Farmer Holds, 60-65% of body weight (Five sets, rest 3-5 minutes between set)

Abs: Do 60 of each (Break down into 3 sets of 20 if you have to):
60 Sit-Ups
60 V-Ups
60 Reverse Crunches

Day 5 (first workout)
10 minute Rowing machine ~ easy Pace
6 sets of: 10x Bench Press ~ 225 lb. (102 kg.)
4 sets of: 12x Military Push Press ~125lb. (57 kg.)

(2 minutes rest, then progress to the 3 exercises, below)

Biceps/Shoulders/Cardio

Do 45 secs of each exercise. 2 sets through:

Arnold Press ~ 2 x 25lb./11kg dumbbells for 45 secs
Hammer Curls ~ 2 x 25lb./11kg. dumbbells for 45 secs
45 sec rowing machine at a fast pace, heavy resistance

(Rest 1 minute, then repeat again.)

Gym Jones “Tail Pipe” Cardio

“Tail Pipe” (Because you will feel like you’re sucking on a “Tail Pipe” by the end of these 2 exercises)
250m on a Rowing Machine as fast as you can go, with heavy resistance
Kettlebell Rack Hold 2 sets with 53kg, hold 1 min.

Day 5 (second workout)
12x deadlift ~ Bodyweight
12x pullup
12x pushup
12x medicine ball slams ~20 lbs.

Day 6 (first workout)
5 sets x20 Air Squat
5 sets x10 Jump Squat
5 sets x5 Tuck Jump
5 sets x 20 Split Jump (10 each side)
5 sets x 50m Bear Crawl
(Rest 2 minutes)
20 Burpee + 30m Bear Crawl (3 rounds of this combo)

Abs: Do 60 reps of each abs exercise. (Break down into 3 sets of 20 if you need to):
60 Sit-Ups
60 V-Ups
60 Reverse Crunches

Day 6 (second workout)
10 Shoulder Dislocate
(1-5) Pull-Ups Ladder (The 300 crew used rings instead of a normal Pull Up bar. Ladder means you start with 1 set of 1 rep, then 1 set of 2 reps…etc. up to 5)
60sec at each of the following stations with 30sec rest to switch between each:
Bench Press ~ 135 +
Resisted Rope Pull +
Slosh Pipe Hold OH +
Arnold Press ~ 2 x 25 DB +
Barbell Corner Row ~ BB & 35 +
Parallette Push-up (The 300 crew used rings)+
Sit-ups

However there are a lot of principles and exercises that I can take away to improve my own more limited routines. I will try to do that.
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  #630   ^
Old Fri, Nov-02-18, 13:12
IdahoSpud's Avatar
IdahoSpud IdahoSpud is offline
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Posts: 1,356
 
Plan: Intermittent fast/Lowcarb
Stats: 251/199/180 Male 5 ft 10 inch
BF:
Progress: 73%
Location: Idaho
Default OFG fat loss plan

Chest, Back, Abs

Mixing it up a little, based on the above workout. Way more reps (50-ish) with lighter, but still moderate weight. Shooting for intensity rather than the same old 3 sets of 10 reps.

Strapped on the heart monitor for the first time that I wasn't doing a cardio workout, and tried to maintain >150 BPM the whole time. This turned out to be far more intense than my normal chest/back day. I guess that's a good thing?

Wide-Grip Bench Press: 90x20,10,10 70x15
Wide grip cable pulldown 90x20,10,10 70x15
Barbell Shrug 90x30,20,25
Dumbbell Pullover 25x12 20x20,10,15
Barbell Row, Underhand 70x10,10,10 50x15,15
Dumbbell Side Bend 30lb x 25,25 per side. This is an isolation exercise. I probably should have found a compound exercise that also worked core muscles.
V-ups (Did these half-ass, and went for the shins, because I'm not so limber any more) 10,10,5,7,7,6,5

The V-ups really taxed my abs, so I had to take several breaks. To keep my heart rate up while the abs recovered, I did a few light Olympic lifts with whatever weights were on the bar from the previous exercise.
Cleans : 50x5,5
Clean and Jerk : 50x5,5,7

I did all that in about 35 minutes, then did a walk/jog up the road for 15 min or so. Weather was perfect. Windy and chill to help stay cool, but not rainy.

Edit: Tacked on in a fast run/walk for about 10 min also. Run between two telephone poles, then walk between two... till the knee started hurting.

Last edited by IdahoSpud : Fri, Nov-02-18 at 23:31.
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