Tuesday 27 October 2009

Oh what a feelin' - when you're dancin' on the ceilin'

Did Simon's last workout. Shout out - I <3 ya babe (Simon). Simon says workout. Popedog works out. Sheesh, still on the workout high from the metcon!

3RM Press / Push-press / Push-jerk

Press:
95x3 (44kg)
115x3 (52kg)
135x3 (61.4kg)
135x3 (61.4kg)
135x.5 (61.4kg)
135x3 (61.4kg)

Push-Press:
135x3 (61.4kg)
155x3 (70.5kg)
155x3 (70.5kg)
155x3 (70.5kg)

Push-Jerk (hey stop pushing me):
155x3 (70.5kg)
175x3 (PR!!!!! exceeds my 1 RM) (79.5kg)
175x1 (79.5kg)
175x1 :( (79.5kg)

***At this point my forearms are killing me, yikes.

Metcon:
3x room length (15M) walking lunge
30 pullups
2x room length walking lunge 2x50 lb (22.7kg)
20 pullups
room length walking lunge 35 lbs (16kg) overhead
10 pullups

Result: 8:32

** my last 7 pullups or so were jumping pullups trying to let the bodyweight down slow with deconcentric contractions, as I was no longer able to pull up....

**very happy with should press results, but I really need to get better at pull ups....


-------------------------------------------------
BONUS CONTENT!!!!
-------------------------------------------------

Halloween Protein Shake!!!

1.5 scoops of your favorite whey protein
1/2 can (8 oz / .227KG) pumpkin filling (non sweetened, etc)
4 oz (120 ml) milk (mjolk)
13 almonds
dash of nutmeg
5 dashes cinnamon
4 ice cubes
and add splenda brown sugar (this is uber low cal) to taste

BLEND!
Eat!
YUMMMMMMMMMMMMM
Upplagd av kl.
Etiketter: , , , , ,

3 comments:

  1. Simon Lundmark27 October 2009 at 09:36

    Hey baby!

    Good job on the workout and congrats on the PR :)

    I'm not sure what the hell pumpkin filling is? Splenda brown sugar... I wonder where I can get that? Sounds yummy anyway!

    If you liked that workout, you'll love the next. I hope you're not going to put in a resting-day between these two because that's half the pain with them ;) But if you have done three days in a row you should probably rest anyway.

    /S

    ReplyDelete
  2. Martin Altemark27 October 2009 at 09:46

    Amazing PJ!

    ReplyDelete
  3. Aaron27 October 2009 at 14:16

    Pumpkin pie filling is what you put in pumpkin pie:

    http://www.amazon.com/gp/product/B000HDI5OS

    not sure if this is an American food or what. But it's pie filling made from pumpkin. there are winter/fall ice cream treats that feature this flavor, and i figured out how to make one out of pumpkin pie filling. relatively low calorie, low sugar, good balance of protein, and adding the nuts gives it some nice fats :)

    I did work out 3 days in a row, but I can do today too if you insist :)

    I want to be an animal >:)

    ReplyDelete

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