Original workout from Mark's Daily Apple
Complete 5 cycles:
20 Walking Weighted Lunges
14 Single Arm Overhead Press (7 each arm)
10 Single Leg Deadlift (5 each leg)
16 Single Arm Bent Over Row (8 each arm)
I used 25lbs sandbag for the lunges & deadlift and 15 lbs dumbbell for the rest.
Time: 15:30 (old: 19:29)
I made up the extra 10 reps bent over rows for each side as I only did 6 reps during the cycle. This what happened when I didn't pay close attention to my notes prior working out.
Extras: 30 minute morning walk under the sunshine.
Showing posts with label Mark's Daily Apple. Show all posts
Showing posts with label Mark's Daily Apple. Show all posts
Sunday, April 8, 2012
Tuesday, April 3, 2012
MDA: WOW Max Effort 2
Original workout from Mark's Daily Apple.
Everything needs to be executed in proper forms.
Max. Efforts of (I only took 1 min rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 2 sets of 10 + 5 sets of 5 (old: 9 sets of 5)
5 minutes push ups 3 sets of 10 + 4 sets of 5 (old: 8 sets of 5)
5 minutes squats (with 20lbs backpack) 2 sets of 20 + 5 sets of 10 (old: 9 sets of 10)
Apparently it might only look like I only improved on my push ups, but if you pay attention to the number of reps per set, I think I sort of improve a bit.
Oh well maybe I just wanna to feel better about myself.
Everything needs to be executed in proper forms.
Max. Efforts of (I only took 1 min rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 2 sets of 10 + 5 sets of 5 (old: 9 sets of 5)
5 minutes push ups 3 sets of 10 + 4 sets of 5 (old: 8 sets of 5)
5 minutes squats (with 20lbs backpack) 2 sets of 20 + 5 sets of 10 (old: 9 sets of 10)
Apparently it might only look like I only improved on my push ups, but if you pay attention to the number of reps per set, I think I sort of improve a bit.
Oh well maybe I just wanna to feel better about myself.
Monday, November 28, 2011
MDA WOW: Don't Drop It Workout (Modified)
Originally I'd do this workout as prescribed but then I decided to modify it a bit. My 25 lbs backpack just doesn't have handles that are comfortable enough to do the cleans.
So here what I did instead:
Complete 3 cycles, without putting the weight down:
6 Presses
6 Squats
6 Bent Over Rows
Then with similar sequence and method (6-6-6 without putting my weight down in between sets), I continued with bodyweight strength training:
Leg Raises
Reverse Push Ups
SB Squats (25 lbs backpack)
Diagonal Knee Raises
Pistols (each leg)
So here what I did instead:
Complete 3 cycles, without putting the weight down:
6 Presses
6 Squats
6 Bent Over Rows
Then with similar sequence and method (6-6-6 without putting my weight down in between sets), I continued with bodyweight strength training:
Leg Raises
Reverse Push Ups
SB Squats (25 lbs backpack)
Diagonal Knee Raises
Pistols (each leg)
Tuesday, November 15, 2011
MDA WOW: Max Effort
Original workout from Mark's Daily Apple.
Everything needs to be executed in proper forms.
Max. Efforts of (2 mins rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 9 sets of 5
5 minutes push ups 8 sets of 5
5 minutes squats (with 20lbs backpack) 9 sets of 10
Everything needs to be executed in proper forms.
Max. Efforts of (2 mins rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 9 sets of 5
5 minutes push ups 8 sets of 5
5 minutes squats (with 20lbs backpack) 9 sets of 10
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