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Campfire 'Bwana
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Nice

Repeat of yesterday, with lots of sledgehammer and sawzall work added in. Whipped.


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

FÜCK PUTIN!
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Runt workout:

Elliptical warm-up: 25minutes

3x5:

Incline BP: 145
Back squats: 180
Deadift: 215
Weighted Box Step-Up: 50 in each hand.
Chin-ups: 4x6

Some light curls and glute machine stuff thrown in.


laissez les bons temps rouler
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2.5 hrs shoveling clay
2 mile run

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Squats 2x12 with 275

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Campfire 'Bwana
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Campfire 'Bwana
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2 mile beach walk and snorkeling in Deans blue hole yesterday. Reeling in mahi today.



A wise man is frequently humbled.

IC B2

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Campfire 'Bwana
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Pics of glutes on the beach or it didn't happen!


The CENTER will hold.

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FÜCK PUTIN!
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Campfire 'Bwana
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I saw some nice glutes on the beach but I didn't take photos. How gauche.



A wise man is frequently humbled.

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6 miles on some challenging trails- stretches of frozen potholes where folks had gone through when the snow was soft- keeps you on your toes!

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100 Reps of double plate(90lbs) front squats in 4 sets of 25.
2 sets of 20 reps 225lbs squats
1 set of 10 reps 275lbs squat
1 set of 10 reps 315lbs squat

bent over dumbbell rows 5 super sets of 110lbs X 10 Reps and 85lbs X 10 reps.

4 sets of 45 reps of bench jailhouse dips

weird azz Cybec incline press 3 45lbs plates per side 3 Sets X 10 Reps.

incline alternate curls 3 super sets X 55lbs, 45lbs, 25lbs, and 45 lbs X 10 reps each.

3 sets of cable curls on universal machine 70, 80, 90, 100 then go into cable upright deltoid rows 100, 110, 120 X 10 reps.

5000 M of C2 row 30 minutes. Didn't go as fast in the splits.


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hill repeats ~ 4 miles (1200' gain/mile)

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Campfire 'Bwana
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Is that the mammary challenge?



A wise man is frequently humbled.

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Originally Posted by kaboku68
100 Reps of double plate(90lbs) front squats in 4 sets of 25.
2 sets of 20 reps 225lbs squats
1 set of 10 reps 275lbs squat
1 set of 10 reps 315lbs squat

bent over dumbbell rows 5 super sets of 110lbs X 10 Reps and 85lbs X 10 reps.

4 sets of 45 reps of bench jailhouse dips

weird azz Cybec incline press 3 45lbs plates per side 3 Sets X 10 Reps.

incline alternate curls 3 super sets X 55lbs, 45lbs, 25lbs, and 45 lbs X 10 reps each.

3 sets of cable curls on universal machine 70, 80, 90, 100 then go into cable upright deltoid rows 100, 110, 120 X 10 reps.

5000 M of C2 row 30 minutes. Didn't go as fast in the splits.



if that is all free weights and not machines

i am friggin impressed

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Originally Posted by smokepole
Is that the mammary challenge?


does bear some resemblance laugh

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I'm not.

Today I did Cleans again.

3 sets of 135lbs X 10 Reps
2 Sets of 185lbs X 10 Reps
1 Set of 215lbs X 5 Reps (2 Reps, 2 Reps and 1 Rep)

Kettle bell half sissy squat 4 Sets of 30 Reps (43lb Kettlebell)
This is kind of like a single side suitcase lift that feels good on core.


EZ Curl Skull Crushers(Triceps) 2 sets of 100 lbs X 10reps
2 Sets of 125lbs X 10 Reps

4 Sets of dips on Dip Bar.(15, 15, 10, 10 Deep and full).

4 Sets of lat pull downs Wide grip X 10 Reps X 220lbs.

4 Sets of Tricep extentions with rope on universal machine.
110lbs X 20 reps slowly.

30 minutes on the bike set at 16 resistance. Didn't go for distance I am getting interest in Wim Hof Breathing during cardio so I kept constant pressure on pushing peddles why breathing to keep heart rate under 110 for 20 minutes. It doesn't mean I am going slow instead I am not pushing as fast as I can but I am using breathing to try to control heart rate. This gives you a strange cruising speed feeling that feels like when you are going down the train with weight. It is a very strange thing to do.

I don't want to pay the $200 dollar online class but I want to get there.

https://www.youtube.com/watch?v=VaMjhwFE1Zw

Last edited by kaboku68; 02/14/17.
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Campfire 'Bwana
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3 mile walk on the beach. Knocked some coconuts out of the tree. Are tacos made from fresh mahi.



A wise man is frequently humbled.

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you're living the dream! laugh

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Campfire 'Bwana
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I hope he gets bonked on the head by a damn coconut. Typed as I trudge through the mud to my shop. smile


The CENTER will hold.

Reality, Patriotism,Trump: you can only pick two

FÜCK PUTIN!
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Posts: 45,723
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Campfire 'Bwana
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Fresh coconut is schweet. Wish I hadn't drank all that rum though.



A wise man is frequently humbled.

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5.5 miles in some very challenging snow- all the south and west facing slopes are getting sloppy and full of postholing spots- not complaining mind you, the fact that we might have seen the last of below zero weather is great smile

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Old Skool 25 tons of freight to unpack. Money For Nothing.

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